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Conquer Job Stress

SUCCESS OVER STRESS

Burnout: When stress goes too far

When stress goes on for too long, a person may feel “burned out.” This usually means they become exhausted and unable to do their job well anymore. They may also become negative or feel angry toward others at work.

Burnout can seriously affect your health. It can lead to depression and possibly other problems, like heart disease and stroke.

Stop the cycle

It’s not too late to manage your work stress. Even if you feel your stress is high, there are ways to make things better. Here’s how:

*Take breaks – even short ones.Just 10 minutes of downtime during the day can make a big difference in your stress levels. Don’t work through lunch and break times.

*Practice the art of waiting and walking away.If you feel angry or stressed about something, don’t respond right away. Say something like, “let me think about that and get back to you.” Avoid sending angry emails when you feel stressed.

*Go easy on yourself.Are you expecting perfection from yourself? No one is perfect. Learn from mistakes and move on.

*Discuss your concerns.If you’re having trouble with something at work, talk to your supervisor about solutions. Don’t keep it bottled inside and assume it will work itself out.

Source: American Psychological Association

© American Institute for Preventive Medicine

January 23, 2026
Introduction 3

Systematic Stress Management Program

Step 3: Type A & B Behavior Section

Introduction

Are You a Type A?

Self Inventory of Type A Behaviors

Are You a Type B?

Take Steps to Become Type B

12 Ways to Develop a Trusting Heart

Reducing Time Urgency

Type A Behavior Worksheet

You’d recognize them as people who are generally more competitive, restless, and quick to anger. Their counterparts show behaviors that are low key, calmer, and less rushed by the day’s events. These two distinct personality types have been labeled Type A and Type B and considerable research has been focused on them over the past several decades.

Why so much attention to these two kinds of behaviors? Dr. Ray Rosenman and Dr. Meyer Friedman, two cardiologists, many years ago established a link between personality and coronary heart disease. They analyzed data from thousands of people between the ages of 31 and 59 years and placed them into one of two categories, either Type A or Type B. They then observed which people became coronary heart disease patients and which were heart attack free. The biggest difference between the two groups was that the Type A person was 70% more likely to suffer from coronary heart disease, even if they had no prior history of the disease.

They suggested that the roots of Type A behaviors are insecurity and low self-esteem. In a society that is basically competitive, insecurity takes root easily. Goals may be unrealistic and expectations overwhelming. The outcome can be low self-esteem.

To increase achievements, a person might try to work harder and faster. They may become more time urgent, aggressive, or hostile. These are some of the characteristics which typify Type A behavior. The outcome may be a sense of free-floating anxiety because of the inability to meet all these expectations.

These potentially hazardous behavior patterns can be altered by learning to think and plan differently. The goal of this chapter is to teach skills that can modify stressful Type A patterns and convert them into relaxed Type B patterns.

More recent research conducted at Duke University in 1989 has suggested that not all Type A behaviors are unhealthy. Their studies have isolated the following four personality characteristics as being the ones most closely associated with heart disease:

* Hostility

* Cynical mistrust of people’s motives

* Frequent anger

* Open expression of anger

Concentrate on minimizing these aspects of your behavior for the sake of a healthier heart. Other aspects of Type A behavior, such as impatience or time urgency, should be neutralized to reduce the uncomfortable stress caused by these behaviors, but not necessarily to prevent a heart attack.

© American Institute for Preventive Medicine

Step 1: Understanding Stress

Step 3: Type A & B Behavior Patterns

Step 5: Thinking Differently

Step 7: Communication & Stress

Step 2: Stress Management at Work

Step 4: Biofeedback Training & Relaxation

Step 6: Time Management

Steps to Systematic Stress Management™

RELATED ARTICLES

© American Institute for Preventive Medicine – All Rights Reserved.Disclaimer|www.HealthyLife.com

January 23, 2026
The Benefits Of Assertiveness

Systematic Stress Management Program

Step 7: Communication & Stress Section

Introduction

What is Your Ear-Q?

Ten Blocks to Effective Listening

Listening Blocks in My Life

Skills for Active Listening

Improving Your Ear-Q

Assertiveness

Assertiveness Inventory

Assertiveness with Other People

The Benefits of Assertiveness

Assertiveness Training – The L.A.D.D.E.R. Technique

My Practice L.A.D.D.E.R.

Any behavior that has apparent rewards will tend to occur more often. Such is the case with assertiveness. Each person finds different rewards from this behavior. Read the list of potential benefits below and place a check next to those benefits you’d expect to gain from being more assertive.

* Greater ease with store clerks or strangers

* Get more attention from others

* Confidence in asking for favors or help

* Less discomfort with supervisors

* Feeling less angry toward others

* Feeling less angry towards self

* Doing more of what you enjoy doing

* Not storing up bitter feelings

* Being more clearly understood

* Having more personal time

* Greater options for advancement

* Recognition of work by peers

* Being able to graciously accept a compliment

* Changing your mind without guilt

* Feeling justified in speaking critically

* Feeling comfortable in requesting clarification

* Having the ability to say “no” comfortably

* Taking more responsibility for self

* Others listen to you

© American Institute for Preventive Medicine

Step 1: Understanding Stress

Step 3: Type A & B Behavior Patterns

Step 5: Thinking Differently

Step 7: Communication & Stress

Step 2: Stress Management at Work

Step 4: Biofeedback Training & Relaxation

Step 6: Time Management

Steps to Systematic Stress Management™

RELATED ARTICLES

© American Institute for Preventive Medicine – All Rights Reserved.Disclaimer|www.HealthyLife.com

January 23, 2026
Life Events Questionnaire

Systematic Stress Management Program

Step 1: Understanding Stress Section

Introduction

Common Symptoms of Distress

Life Events Questionnaire

Types of Stressors

Daily Hassles and Uplifts

Identification of Stressors

The following step in the system to Systematic Stress Management is the Identification of Personal Stressors. A stressor is anything that produces stress. It can be a major life event, a situation, an object, or a thought that will cause the stress response to occur in the body.

Is there a connection between the number of major life events a person experiences in a year and the likelihood of illness? Drs. Thomas Holmes and Richard Rahe think so. They reached this conclusion after questioning 7,000 people about the number of life events they went through in one year. The people who scored highest on this questionnaire experienced the highest amount of physical illness in the year following the test. This would make sense if change places demand upon the body causing stress. As seen in the stress quotient, the body requires rest or diversion. Without it, illness or accident can result.

Instructions: Print this topic and complete the exercise to identify events that occurred in the past 12 months. Then record your score with the event value for each. Total the score.

Event

Rank

Event

Value

Life

Event

1

2

3

4

5

6

7

8

9

10

11

12

13

14

15

16

17

18

19

20

21

22

23

24

25

26

27

28

29

30

31

32

33

34

35

36

37

38

39

40

41

42

43

100

73

65

63

63

53

50

47

45

45

44

40

40

39

39

38

37

36

35

31

30

29

29

29

28

26

26

25

24

23

20

20

20

19

19

18

17

16

15

15

13

12

11

Death of a spouse

Divorce

Marital separation

Detention in jail or other institution

Death of close family member

Major personal injury or illness

Marriage

Being fired at work

Marital reconciliation

Retirement from work

Change in the health of a family member

Pregnancy

Sex difficulty

Gaining a new family member

Major business readjustments

Major change in financial state

Death of close friend

Change to a different line of work

Increase in the number of argument

Taking on a mortgage

Foreclosure on a mortgage or loan

Change at work

Son or daughter leaving home

In-laws trouble

Outstanding personal achievement

Spouse beginning work outside the home

Going back to school

Change in living condition

Revision of personal habits

Troubles with supervisor, boss, or superiors

Major change in working hours or conditions

Change in residence

Change to a new school

Major change in type or amount of recreation

Major change in church activities

Major change in social activities

Purchase of a car or other big purchase

Major change in sleeping habits

Change in the number of family get-togethers

Major change in eating habits

Vacation

Christmas or holiday observances

Minor violations of the law (traffic tickets)

Your Score: _______

Scoring

* People who score between 100-199 have a very mild risk of developing physical illness in the next year.

* People who score between 200-299 have a more moderate risk of developing physical illness in the next 12 months.

* People who score 300 or more have a strong risk of developing physical illness in the next 12 months.

Note: These scores only represent a likelihood and not a definitive prediction.

Suggestions for Coping with Major Life Events

1. Think about how many life event changes are taking place within a year or less!

2. Notice the symptoms of distress from your body, mind, and behavior.

3. Practice diversion and rest.

4. Decide to limit the number of changes when indicated.

© American Institute for Preventive Medicine

Step 1: Understanding Stress

Step 3: Type A & B Behavior Patterns

Step 5: Thinking Differently

Step 7: Communication & Stress

Step 2: Stress Management at Work

Step 4: Biofeedback Training & Relaxation

Step 6: Time Management

Steps to Systematic Stress Management™

RELATED ARTICLES

© American Institute for Preventive Medicine – All Rights Reserved.Disclaimer|www.HealthyLife.com

January 23, 2026
Take Steps To Become Type B

Systematic Stress Management Program

Step 3: Type A & B Behavior Section

Introduction

Are You a Type A?

Self Inventory of Type A Behaviors

Are You a Type B?

Take Steps to Become Type B

12 Ways to Develop a Trusting Heart

Reducing Time Urgency

Type A Behavior Worksheet

Now that you’ve identified your Type A and Type B characteristics, the next step is to begin making adjustments. Below is a list of suggestions. Complete all four steps. Check off each item as you practice it.

Step 1 – Become Aware of Type A Behaviors

* Review theSelf-Inventory.

* Ask a friend or relative for feedback on your Type A characteristics.

* Look in a mirror throughout the day. Notice facial gestures indicating anger, upset, or strain.

* Ask yourself at the end of the day, “Did I do anything which might have been hurtful to anyone?”

* Ask yourself at the end of the day, “Did I show anyone a kind gesture or say a kind word?”

* Each day, write down the things that make you angry. Take note of the time, place, your thoughts, and actions. Look for common or repeated items.

Step 2 – Inject These Type B Behaviors Into Your Lifestyle

* Take a break and daydream.

* Eat a light lunch and take time to browse in a store or walk in the park.

* Smile at someone.

* Allow some time to be alone each day.

* Notice something of beauty.

* Practice a relaxation technique.

* Stop using obscenities.

* Practice patience and trust.

* Allow yourself to lose at a game.

* Put yourself in someone else’s shoes.

* Learn to laugh at yourself.

Step 3 – Purposefully Show Kindness

* Accept others as they are.

* Tell close friends or relatives that you appreciate them.

* Buy a small gift for someone for no reason.

* Call or write a friend or relative.

* Plan an outing for dinner or the movies to surprise someone.

* Say a positive, “Good Morning,” to family members and co-workers.

* Find an opportunity to say, “Perhaps I’m wrong.” every day, even if you doubt you are.

Step 4 – Dispel the Following Myths

* I need to be hostile to get ahead.

* I can’t change, this is just the way I am.

* Showing love and kindness is a sign of weakness.

* There is a right and perfect solution to everything.

* It is weak to act unsure or doubtful.

© American Institute for Preventive Medicine

Step 1: Understanding Stress

Step 3: Type A & B Behavior Patterns

Step 5: Thinking Differently

Step 7: Communication & Stress

Step 2: Stress Management at Work

Step 4: Biofeedback Training & Relaxation

Step 6: Time Management

Steps to Systematic Stress Management™

RELATED ARTICLES

© American Institute for Preventive Medicine – All Rights Reserved.Disclaimer|www.HealthyLife.com

January 23, 2026
Eating To Enhance Gut Health

HEALTHY EATING

The health of your gut microbiome is a significant factor in the health of your entire digestive system. How well your stomach and intestines digest and absorb the food you eat depends on the condition of the microorganisms in your gut.

In turn, what you eat can either support the diversity of your microbiome or disrupt the delicate balance.

Certain foods provide necessary nutrients to support the growth of beneficial bacteria. The more beneficial bacteria you have in your digestive tract, the less room there is for unhealthy bacteria to grow.

Probiotics

Probiotics are live bacteria and yeasts which have beneficial functions in the body. Probiotics may be present in foods that have undergone fermentation. Ingesting probiotics through food or supplements can boost the number of beneficial microorganisms in your digestive system.

Regular consumption of foods that contain probiotics may improve digestive health and boost the immune system. Choose some of these foods as part of your daily diet:

* Yogurt (with live active cultures) or kefir

* Saukraut

* Kombucha

* Tempah

* Miso

* Kimchi

* Pickles

Prebiotics

Prebiotics provide essential nutrients that feed beneficial bacteria and encourage their growth.

Most prebiotics are a type of fiber that is indigestible to the body. The microorganisms in the digestive tract can break down these fibers into short-chain fatty acids (SCFA). These SCFAs provide valuable food for the probiotic communities in the body. Beneficial prebiotic foods include:

* Garlic

* Onion

* Asparagus

* Bananas

* Oats

* Flaxseeds

* Apples

Should you take a supplement?

Supplements containing probiotics are widely available. However, supplements are not regulated by the FDA and should be approached with caution.

Talk to your doctor before starting any supplement to make sure it is a safe choice for you. In the meantime, probiotic and prebiotic foods are a generally safe way to support gut health.

© American Institute for Preventive Medicine

January 23, 2026
Introduction 4

Systematic Stress Management Program

Step 4: Biofeedback/Relaxation Section

Introduction

The Mind/Body Bridge

Biofeedback Training Record

Breathing Exercises

The Relaxation Response

The Relaxation Reflex

Mental Imagery

Personal Mental Imagery

Auto-Suggestion

Stretching the Stress Triangle

This section presents a multiple treatment approach to relaxation training. It begins with an explanation of how each individual can systematically learn how to bridge the mind and body through their own efforts. Then the section will offer a variety of relaxation techniques and concepts. Some techniques may be better suited for you than others. You will choose to put into your schedule those techniques that you are good at and enjoy the most.

Like any new behavior, learning to relax in a healthy manner takes practice. It is not enough to only read about relaxation techniques. They must be practiced. Commit to using relaxation tools throughout your day.

Relaxation Techniques

* Help the body to relax when under stress. This minimizes the physical wear and tear from stress.

* Help the mind to relax. Where the mind goes, the body follows.

* Help people learn to recognize body tension and work to reduce it. The more these techniques are practiced, the easier they become.

* Help people to become more stress resistant. The more practice, the more relaxed your natural state will become.

© American Institute for Preventive Medicine

Step 1: Understanding Stress

Step 3: Type A & B Behavior Patterns

Step 5: Thinking Differently

Step 7: Communication & Stress

Step 2: Stress Management at Work

Step 4: Biofeedback Training & Relaxation

Step 6: Time Management

Steps to Systematic Stress Management™

RELATED ARTICLES

© American Institute for Preventive Medicine – All Rights Reserved.Disclaimer|www.HealthyLife.com

January 23, 2026
Biofeedback Training Record

Systematic Stress Management Program

Step 4: Biofeedback/Relaxation Section

Introduction

The Mind/Body Bridge

Biofeedback Training Record

Breathing Exercises

The Relaxation Response

The Relaxation Reflex

Mental Imagery

Personal Mental Imagery

Auto-Suggestion

Stretching the Stress Triangle

The biofeedback training record that follows will help you chart your own self-relaxation progress. Fill in each of the 10 steps using one or more of the Personal Biofeedback Training Techniques just described.

© American Institute for Preventive Medicine

Step 1: Understanding Stress

Step 3: Type A & B Behavior Patterns

Step 5: Thinking Differently

Step 7: Communication & Stress

Step 2: Stress Management at Work

Step 4: Biofeedback Training & Relaxation

Step 6: Time Management

Steps to Systematic Stress Management™

RELATED ARTICLES

© American Institute for Preventive Medicine – All Rights Reserved.Disclaimer|www.HealthyLife.com

January 23, 2026
Listening Blocks In My Life

Systematic Stress Management Program

Step 7: Communication & Stress Section

Introduction

What is Your Ear-Q?

Ten Blocks to Effective Listening

Listening Blocks in My Life

Skills for Active Listening

Improving Your Ear-Q

Assertiveness

Assertiveness Inventory

Assertiveness with Other People

The Benefits of Assertiveness

Assertiveness Training – The L.A.D.D.E.R. Technique

My Practice L.A.D.D.E.R.

Using the “10 Blocks to Effective Listening”, fill in the chart below.

Action Plan for Improved Listening

Complete after reading this section.

© American Institute for Preventive Medicine

Step 1: Understanding Stress

Step 3: Type A & B Behavior Patterns

Step 5: Thinking Differently

Step 7: Communication & Stress

Step 2: Stress Management at Work

Step 4: Biofeedback Training & Relaxation

Step 6: Time Management

Steps to Systematic Stress Management™

RELATED ARTICLES

© American Institute for Preventive Medicine – All Rights Reserved.Disclaimer|www.HealthyLife.com

January 23, 2026
Thought Control Techniques

Systematic Stress Management Program

Step 5: Thinking Differently Section

Introduction

Match the Self-Talk to the Theory

Catch Questionable Comparisons

Thought Habits Become Language Patterns

How to Dispute a Belief

Thought Control Techniques

The Power of Creative Imagination

Steps for Developing the Most Effective Creative Imagery

General Stress Management Guidelines

Now Awareness

This is a technique developed by a twelve step program. It is used by its participants to change thoughts about habits and addictions. The procedure works because it puts time and space between you and your original self-talk. Any distraction might result in us forgetting about what we were thinking or doing. This technique has the same result as a natural distraction.

Steps

1. An unpleasant or unwanted thought occurs.

2. Distract yourself by saying out loud the words, “Now I am aware of ____________.” Complete the sentence by naming objects that you can actually see like, “Now I am aware of the door; now I am aware of the pencil holder; now I am aware of the picture; now I am aware of the carpet; now I am aware of the desk; now I am aware of the telephone.”

3. Continue repeating the expression and naming things in your immediate surroundings. You can repeat things you have already mentioned. Should the thought return, repeat the procedure.

One can also choose to focus on a single item rather than multiple items.

Thought Stopping

This technique was developed to stop recurring or compulsive thoughts. It has been used to correct self-defeating thoughts, too. The technique utilizes the startle response. We experience this when we are deep in thought and someone startles us by saying something or making a loud noise. When you try to return to your thought, it becomes difficult.

Steps – Verbal Version

1. An unpleasant thought occurs.

2. Close your eyes and focus on the thought.

3. Count to three.

4. Yell the word “STOP” as loud as you can.

5. Pair a behavior such as pulling your earlobe, scratching your head, or pinching yourself along with the yelling. This enhances the technique over time because we begin to associate that behavior with effective thought stopping.

6. Repeat the procedure if the thought reoccurs.

Steps – Silent Version

This version is to be used in situations where you don’t want to be obvious about doing the technique. This is effective only after conditioning yourself with the verbal version several times.

1. An unpleasant thought occurs.

2. Close your eyes and focus on the thought.

3. Count to three.

4. Imagine yelling “STOP” or imagine the word STOP! in large red letters, picture a flashing red light, see a STOP sign.

5. Pull your earlobe, scratch your head, or pinch yourself as you imagine yelling “STOP.”

Thought Zapper

This technique involves the use of mild physical punishment when unwanted self-talk occurs. It is based upon a very simple behavior change concept – any behavior that is followed by a punishment will occur less often. This technique is very effective when combined with thought stopping.

Steps

1. Place an elastic or rubber band around your wrist.

2. You decide to stop your current self-talk because you decide it is unnecessary and not realistic at the present moment. Perhaps it is creating what you believe to be distress. You choose to spend less time and emotional energy with a belief about a certain person, place, or thing. You choose to be in control.

3. Give yourself a zap by pulling a rubber or elastic band.

4. Repeat as necessary.

© American Institute for Preventive Medicine

Step 1: Understanding Stress

Step 3: Type A & B Behavior Patterns

Step 5: Thinking Differently

Step 7: Communication & Stress

Step 2: Stress Management at Work

Step 4: Biofeedback Training & Relaxation

Step 6: Time Management

Steps to Systematic Stress Management™

RELATED ARTICLES

© American Institute for Preventive Medicine – All Rights Reserved.Disclaimer|www.HealthyLife.com

January 23, 2026