workshop 6 smart goal setting for stress reduction

The Ultimate Stress Survival The Ultimate Stress Survival Guide: Guide:

SMART Goal Setting for SMART Goal Setting for Stress ReductionStress Reduction

www.life-without-limits.co

Manage and Eliminate StressManage and Eliminate StressDealing with the Immediate effects of the stress

responseManaging stress

Symptoms and effects.Reducing stress levels.

Eliminating Stress Changing your response to stressors.

Stress Management StrategiesRead through and complete the questionnaire.Make note of the “A” answers.Prioritise the “A” answers into 1st, 2nd, 3rd etc.


Stress Management Stress Management StrategiesStrategies

Question 1: Are you more busy than you'd like to be, or is your lifestyle imbalanced? Handle your Workload.Lifestyle management.Time Management. Effective Communication: Assertiveness and

Listening. Peer Groups.



Question 2: Do you like to address a stressful situation by looking at the root of the problem? Journaling/ stress diary.Meditation.Talk it out with a friend.Affirmations: Negative Self Talk.Reassess areas of self-sabotage.



Question 3: Do you find yourself at times feeing suddenly overwhelmed by either a build-up of stress that quickly becomes too much, or several stressful situations occurring at once? Take A Walk.Take A Breath.Take A Mental Break.Re-frame your situation.Progressive muscle Relaxation.



Question 4: Are you interested in techniques that help you explore and alter your 'inner world‘. Changing your unhealthy mental patterns and thought processes? Avoid being “Type A”. Changing Negative Self-Talk. Effective Communication/ Conflict ResolutionCultivating Optimism.Cultivate awareness.Avoid over analysing and Learn to let go.Expressing Feelings.(Writing/ Journalling.)



Question 5: Would you be interested in developing healthy habits that you practice on a regular basis to reduce your overall stress level? Maintaining a Healthy Diet.Exercise regularly.Sleep.Sex.Relaxation: Meditation, Massage,

Breathing, Play.



Question 6: Do you like to be distracted from stressful events and feelings as a way of coping? Play. Books.Laughter.HobbiesGardening.Drawing.Music.Sports.Mini-Breaks.Peer Groups



Question 7: Do you have children? Drawing. Walking. Enjoying Music. Social Support. Journaling. Gardening. Yoga. Playing With Pets. Lazing About.



Question 8: Do you like to get out and get active to blow off steam and get your endorphins going when you're under stress? Exercise helps release built-up tension in the body.Exercise can give you a venue for releasing

emotional tension as well.Exercise releases endorphins and other "happy

hormones.Exercise helps promote overall health and wellbeing,

which can also lessen your experience of stress.Some forms of exercise allow you to be social, which

can also be great for stress reduction.


Goal SettingGoal SettingWhat is a Goal?

A Goal is a tool for focusing your life and getting you to take action.

A goal is anything you desire to have, be or do within a certain time frame.

How important are goals? Clarity, Focus, Motivation, Direction, Meaning.A sense of purpose, builds self-esteem, self-

confidence.


Goal SettingGoal SettingWhat is a SMART Goal.

Specific.Measurable.Attainable/ Action based.Realistic/Relevant . Time Bound.


Goal SettingGoal SettingSpecific:

*Who: Who is involved?*What: What do I want to accomplish?*Where: Identify a location.*When: Establish a time frame.*Which: Identify requirements and Constraints.*Why: Specific reasons, purpose or benefits of

accomplishing the goal.


Goal SettingGoal SettingMeasurable:

How will I know when it is accomplished?How often will I assess progress?What are my indicators of success or progress?What will keep you motivated and focused on the goal?

Attainable/ Action Based:How specifically will you achieve this goal?What actions will you take and in what order?What does each step or sub-goal involve?What will others see you doing as you work towards this

goal?What do you need to start/stop doing in order to achieve

this goal.


Goal SettingGoal SettingRealistic/ Relevant:

What tells you that your goal is achievable?What are the likely obstacles you will encounter?What could go wrong?How will you deal with the above?

Timelined:What’s your deadline for achieving the goal?How much time per day/week/month will you give to

working on this goal.


Goal SettingGoal SettingPoor goal: I will reduce stress in my life.Can it be broken down into smaller goals? Yes. Fatigue. Chose to alter my sleep pattern. Looked at what I wanted to do, what methods were available

and what I was interested in (meditation).Goal: I will reduce stress in my life by

meditation to improve sleep.Is this a SMART Goal?


Goal SettingGoal SettingDevelop an Action Plan.

Sub goals: defined, organised and deadlined– what, when, how…

Resources: people, tools, assets, skills.Obstacles: Internal and external, strategies for

dealing with them.Other info & support Required.Tools for maintaining motivation, focus and

momentum.Mechanism and format for reviewing progress.Recording system to capture learning and insights

moving towards the goal.


Answers at time of development Specific

• What is the desired result? (who, what, when, why, how)

I will reduce stress by improving my sleep patterns so that I have seven hours sleep a night after 3 months. I will do this by meditating on a daily basis, in the morning and evening for 15 minutes, in my spare bedroom using a breathing technique.

Measurable • How can you measure progress? • How often will I assess progress? • What are my indicators of success or

progress? • What will keep you motivated and focused

on the goal?

I can record how often I meditate. I can record how I feel after meditation. I can record how long I sleep for. My indicators of success/ progress are: An improvement in my feelings and in the number of hours I sleep up to seven hours.

Attainable/ Action Based • What skills are needed? • What resources are necessary? • What actions will you take and in what

order? • What does each step or sub-goal involve? • What will others see you doing as you work

towards this goal? • What do you need to start/stop doing in

order to achieve this goal.

I need: instructions/ training on meditation. I need: a space to meditate where I can be quiet, music to help me meditate, a mat/cushion, a timer. Create a do not disturb sign

1. I will first look at where I can meditate. 2. I will contact my friend who has offered training. 3. I will purchase a CD, a mat, a cushion and an egg timer. 4. Create a do not disturb sign.

Others will see me on a daily basis becoming calmer and sleeping better. I am recording my feelings and number of hours I sleep in a diary.

Realistic/Relevant • What tells you that your goal is achievable? • What are the likely obstacles you will

encounter? • What could go wrong? • How will you deal with the above?

I feel motivated to do it and have the resources, seven hours sleep feels challenging but achievable. Obstacles: I don’t have enough time, I forget, I don’t want to do it, I don’t know how to do it. Wrong: I am disturbed while doing it, I don’t get up in time to do it Set my alarm earlier in the morning. Set aside time in the evening/ plan the time into my evening. Set a reminder. Affirm to myself why I am doing it. Ask my wife to support me. Turn all phones off and create a do not disturb sign.

Time-bound • What is the deadline? • Is the deadline realistic? • How much time per day/week/month will

you give to working on this goal?

I will train and buy the items in seven days. I can commit 15 minutes morning and evening to the meditation. I want to achieve an altered sleep pattern in three months.

Goal SettingGoal SettingSMART goal:I will reduce stress by reducing fatigue through

improving my sleep patterns so that I have seven hours sleep a night after 3 months. I will do this by meditating on a daily basis, in the morning and evening for 15 minutes, in my spare bedroom using a breathing technique.


Create Your Own SMART Goal for Create Your Own SMART Goal for Stress ManagementStress Management

Select the number 1 “A” answer.Work in PairsUse the Example Given and the

SMART Goals worksheet to create your own goal for stress Reduction/Management.

Complete as much of the worksheet as possible.

Complete the last section to give a SMART Goal.


workshop 6 smart goal setting for stress reduction

Health & Medicine

stress reductionwww

stress levels

experience of stress

buildup of stress

lifestyle management

time management

overall stress level

journaling stress diary