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Tag: coping

Reducing Time Urgency

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

The problem of time urgency can also be managed. Below are recommendations that will reduce the stress and “hurry sickness” that many Type A behaviors produce. Check off each as they are practiced. Follow all six steps.

Step 1 – Become More Aware of Your Time Urgency

* Review theSelf-Inventory.

* Ask a friend or relative for feedback.

* Inform those close to you of your efforts to change.

* Review the causes of your time urgency.

Step 2 – Allot More Time to Activities

* Get up 20 minutes earlier.

* Be realistic about your time frames.

* Prioritize tasks and realize that some will go unfinished.

* Interject periods of relaxation throughout the day.

Step 3 – Practice Being Slow

* Take a toddler for a walk – at their pace.

* Record a conversation, then listen to the speed of your speech.

* While eating, place utensils down between bites. Chew food thoroughly.

* Notice all the details or characteristics of some situation.

* Do not wear a watch for a day.

* Practice patience while waiting in the longest line at a supermarket.

* Read a magazine while waiting in a line.

* Visit a park or museum.

* Refrain from interrupting someone doing an activity slower than you might do it.

Step 4 – Listen to Others

* Before you speak, ask yourself if you have something meaningful to say. Are you talking just to talk?

* Ask someone else what they did today.

* Listen to someone without a single interruption.

* Take a deep breath each time you are about to interrupt or finish a sentence for others.

Step 5 – Relax Your Driving Style

* Wait an additional one-half hour before leaving work to avoid rush hour traffic. Spend this time relaxing or planning.

* Do not pass slower cars.

* Do not go through yellow lights.

* Listen to relaxing music on a cassette tape while driving.

* Do not honk your horn except in an emergency.

* Drive in the slow lane.

Step 6 – Reduce Multiple Thoughts and Activities

* Do absolutely nothing but listen to music for 15 – 20 minutes.

* Do one task at a time.

* Ask someone to remind you if you try to do two or more things at once.

* Delegate activities.

© 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
Work Stressor Questionnaire

Systematic Stress Management Program

Step 2: Stress Management at Work

Introduction

Work Stress Factors

Burnout Self Inventory

Identify Your Burnout Traits

Work Stressor Questionnaire

Ten Tips for Preventing Burnout

Work stressors can be identified in almost all aspects of one’s job. Before taking action to eliminate or reduce these stressors, pinpoint their sources. Isolate these factors so corrective action can begin.

Instructions: Think about how often you encounter the following situations. Rate yourself with the following scale in each category.

1 = Never

2 = Rarely

3 = Occasionally

4 = Usually

5 = Constantly

A. Disagreement & Indecision

* Unsure of co-workers expectations

* Unfriendly attitude in co-workers

* Job responsibilities go against your better judgment.

* Can’t satisfy conflicting demands from superiors

* Trouble refusing overtime

B. Pressure on the Job

* Overloaded, unable to complete tasks during an average day

* Too much supervision

* Job requirements are taking their toll on your private life

* Rushed to complete work or short on time

* Too much red tape

C. Job Description Conflict

* Uncertainty about your exact job responsibilities

* Too much teamwork

* Poor flow of information to you in order to carry out your job

* Not enough authority for you to properly do your job

* Discomfort in handling unethical assignments

D. Communications & Comfort with Supervisor

* Ideas differ from those of your supervisor

* Trouble talking to boss

* Unable to predict supervisor’s reactions

* Boss gives little feedback about your work

* Boss is overly critical of your work

E. Job Related Health Concerns

* Work conditions are unhealthy

* Physical dangers exist at work place

* Heavy physical tasks to complete

* Hostile threats from co-workers

* Sick days are discouraged

F. Work Overload Stress

* Can’t consult with others on projects

* Co-workers are inefficient

* Often take work home to complete

* Responsible for too many people/projects

* Shortage of help at work

G. Work Underload Stress

* Too little responsibility at work

* Overqualified for your job

* Little chance for growth exists

* Trying to “look” busy on job

* Feeling unstimulated

H. Boredom Induced Stress

* Repetitive or highly specialized routine

* Not learning anything new

* Can’t see final outcome of your efforts

* Job is too easy

* Daydreaming frequently

I. Problem of Job Security

* Fear of being laid off or fired

* Worry about poor pension

* Concerned about low wages

* Need “pull” to get ahead

* Could be fired without cause

J. Time Pressure

* Constant reminders that “time is money”

* Starting and ending times are rigid

* Monotonous pace of work

* Not enough break or meal time

* Work pace is too fast

K. Job Barrier Stress

* Hope for advancement or raise is limited

* Sex/age discrimination exists at job

* Not suited to job

* Work has no personal meaning

* Work goes unrecognized

How to Score: Add the numbers you circled within each of the areas and record them.

Place a star (*) next to the highest scoring category.

A. Disagreement & Indecision

B. Pressure on the Job

C. Job Description Conflict

D. Communication & Comfort with Supervisor

E. Job Related Health Concerns

F. Work Overload Stress

G. Work Underload Stress

H. Boredom Induced Stress

I. Problem of Job Security

J. Time Pressure

K. Job Barrier Stress

TOTAL SCORE (add scores A – K)

Within each area, scores will range from 5 to 25. Scores of 14 or above suggest problem areas.

Overall scores will fall within the 55 to 275 range. Scores of 135 or above would suggest an unusual amount of work related stress. Use the Ten Tips for Preventing Burnout in the next section to combat the effects of work related stress.

© 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
Recognize And Treat Early Signs Of Burnout

SUCCESS OVER STRESS

Burnout isn’t something that happens overnight. It occurs over time from repeated and unresolved frustration or constant pressure to perform or achieve. With burnout, you feel exhausted, worn out, and detached from others. You feel as if you have nothing more to give and simply do not care about anything. Burnout puts your job, your relationships and your health in jeopardy.

Signs on the road to burnout

* Too much work, not enough relaxation

* Feeling as if you have no control over your job

* Anger

* Fatigue

* Sleep problems

* Escaping through alcohol, drugs, TV, eating or gambling

* Avoiding making decisions

* Negative view of yourself and the world

Also, some traits increase the risk for burnout. These include the need to be in control, wanting everything to be perfect and being a workaholic.

Ten tips to prevent burnout

1. Set career and personal goals that can be achieved.

2. Follow healthy eating and sleeping habits.

3. Exercise daily – At least 30 minutes most days of the week.

4. Try not to spread yourself too thin. Delegate tasks at work and at home.

5. Reduce long work or study hours, if you can. The more you do and the less you rest, the more likely burnout will occur.

6. Take regular five to 10 minute relaxation breaks. Take mental breaks from stressful situations, too.

7. Make time for leisure activities that you enjoy and look forward to.

8. Get creative with a hobby or activity that has nothing to do with work.

9. Manage stress through meditation, yoga, or therapy.

10. Plan a vacation one or more times a year. Leave your work at home!

Discuss feelings and problems you are having with your family, friends, and coworkers. Talking helps ease feelings of frustration that can feed burnout. It things do not get better seek professional help.

© American Institute for Preventive Medicine

January 23, 2026
Address Depression

Healthylife® Weigh

Part 6

Signs & Symptoms

* Feeling sad, hopeless, helpless, and/or worthless

* Fatigue

* Loss of interest in daily activities, including sex

* Change in eating and sleeping patterns

* Anger, anxiety, or irritability

* Having a hard time concentrating or making decisions

* Thoughts of suicide or death

Strategy

* Accept thoughts as they are. Focus on your response, rather than trying to shoo away the emotion.

* Be with and call relatives and friends who lift your morale and make you laugh.

* Do something to help someone else.

* Keep up with your regular exercise.

* Do something different. Walk or drive to someplace new.

* Challenge yourself with a new project. It doesn’t have to be difficult, but it should be enjoyable.

* Watch a funny TV show or movie.

* Reflect on your expectations and make adjustments – it takes a long time to change habits and feel the new habits are “normal.”

* Change your clothes. Take a shower. Do small self-care activities.

If you feel depressed for two weeks or longer, see a doctor.

For a screening test for depression, contact:

Mental Health America

800-969-6642

www.mhanational.org

© American Institute for Preventive Medicine

January 23, 2026
Stress At The College Level

SUCCESS OVER STRESS

The American College Health Association says that 30 percent of college students feel that stress hurts their academic success. Difficult classes, important exams, internships and jobs, and social events are just a few of the issues that can cause stress for young adults. Georgetown University offers these tips for stressed out students:

* Avoid alcohol, smoking, and other substances. They harm the body and make you feel worse in the long-term.

* Rely on your friends for support or take advantage of counseling services on campus.

* Minimize caffeine intake and make sleep a priority. Most college students need eight hours or more per night. Stick to a regular sleep schedule.

* Write in a journal.

* Find time for fun activities, such as exercise classes or campus events.

© American Institute for Preventive Medicine

January 23, 2026
Face Unsupportive Situations

Healthylife® Weigh

Part 4

Apply the suggestions in the table below to your challenges. Not all strategies will be right for all scenarios. You can turn a negative situation into a positive one for everyone.

* Let others know what your goals are and why you are working to achieve them.

* Model trying new foods and being open to new tastes.

* Reduce the amount of time spent with negative people, if possible.

* Describe your efforts as a lifestyle change rather than a diet.

* Share how you are doing things differently this time if you have struggled in the past.

* Let supportive people know how much their support means to you. Send a sincere thank you card, email, or share a kind word in person. They will likely help you again.

* Enjoy treats every now and then. Plan to have a small amount. Don’t let guilt rob you of enjoying the treat!

© American Institute for Preventive Medicine

January 23, 2026
Stress-Reducing Tips For Working Healthy

SUCCESS OVER STRESS

When you feel your stress level rising, breathe and look at the problem from a different angle.

* When you’re in a stressful situation such as a business meeting, take a deep breath. Visualize someone you love or your favorite place on earth. You’ll be transported out of the moment and reminded about what you really value in life.

* Are you in a high-pressure business situation? Maybe you need to ask yourself why. Can you balance your personal and work life? If not, develop an exit strategy. You’ll get a better sense of control and have a goal.

* Let your co-workers know what’s important to you. Maybe they’ll better understand your point of view.

* Make a list of your personal priorities. What’s important to you? Stick with your list. You may find that it’s not about the money and it’s all about your health (mental, physical, and emotional).

* Sometimes you just can’t do it all. Admit it. Saying no to a project or a plan or a friend is okay.

* Recharge. Take your vacation. You earned it.

© American Institute for Preventive Medicine

January 23, 2026
Identify Emotions That Prompt You To Eat

Healthylife® Weigh

Part 6

Indicate how often the following scenarios apply to you.

* When I’m angry or upset, I think, “I don’t care what I eat or how much I eat.”

* When I see something tasty, I eat it but regret it later. I find myself saying, “Why did I just do that? I didn’t really want it.”

* When I have a craving for something, it is very difficult for me not to satisfy it right away. I may feel frustrated until I have it.

* When I’m stressed, I tell myself, “I can take a break from eating healthy so I can focus on the stressful things. I will get back on track later.”

* When I am eating with my friends or family, I can’t seem to stick to my healthy plans.

* Once I start eating something I really like, I have a hard time stopping, even when I want to.

* I find myself saying, “Oh, what the heck, I blew it anyway. I might as well eat whatever I want.”

© American Institute for Preventive Medicine

January 23, 2026
Stressed? Try This

WELL-BEING

If you’re feeling stressed, learn from research at the University of Cincinnati that looked at ways college students could unwind and unfrazzle. The study was published in the Journal of Happiness & Well-Being.

Immediate actions

* Stop, pause and breathe: Slow down, take deep breaths, and count backward from 10.

* See the bigger picture: Ask yourself if this is a big deal or not.

* Contact a friend: Everybody has a phone. Call someone who can listen.

Long-term actions

* Diet and exercise: If you’re eating healthy and being active, you’ll tend to have lower stress levels overall. Exercise burns off negative energy. And the right food in moderation helps you avoid feeling weighed down.

* Daily “me time”: Take time, even just 10 minutes, and go outside, walk, enjoy something.

* Remember to HALT: Take care of 4 things: Make sure you’re not Hungry, Angry, Lonely, or Tired.

© American Institute for Preventive Medicine

January 23, 2026
Relieve The Pressure

Healthylife® Weigh

Part 6

Avoiding all holiday food challenges is nearly impossible. Adjust your goals and your action plan for success during this time. Your goal may be to “maintain, don’t gain” during a holiday season.

Celebration days throughout the year are likely a small fraction of your overall year. Of course, stretching celebration days into weeks and months as a “holiday season” can pose challenges to your healthy goals. Even during traditional “holiday seasons,” stick with your healthy habits on nearly all days.

Healthy Holiday Strategies:

* Have a healthy snack (fiber-rich carbohydrate + protein & a healthy fat) before going to the event.

* Keep a drink in your hand (choose water most of the time) and sip throughout the event.

* Avoid tables with appetizers and food. Talk with others away from where snacks are served.

* Prioritize exercise. This will help you manage stress and keep your metabolism running hot.

* Focus on people, not food. Visit friends and relatives. Take non-food gifts, such as flowers.

* Modify meals to include less sugar, saturated fat, and sodium.

* Create new traditions that are not planned around food. Do volunteer work or plan a hike/outdoor adventure with friends and family.

* Use stress management tools in this guide.

* Get enough quality sleep.

© American Institute for Preventive Medicine

January 23, 2026