Stress Management Workshop: Week Two
Time Stress
What is Time Stress?
- You experience time stress when you worry about time or the lack thereof.
- You worry about the number of things you have to do, and you fear that you’ll fail to achieve something important.
- You might feel trapped, unhappy, or even hopeless.
- e.g. Worrying about a deadline
- e.g. Rushing to avoid being late
Technique 1: Make a to-do list
- List the tasks & the time required for each task.
- Prioritize the most important things at the top of the list.
Technique 2: Focus on Priorities
- List the tasks & the time required for each task.
- Prioritize the most important things at the top of the list.
Technique 3: Focus on important tasks
- Focus on tasks that achieve goals & are important to you.
- Eliminate tasks that can be performed by others.
Use the Eisenhower Matrix.
Printable Prioritization Worksheet
Technique 4: Create a schedule & use active working hours
- Are you a morning person or night person?
- Spend those hours concentrating on more difficult tasks or tasks that take up a lot of time.
Technique 5: Say no to tasks you don’t have time to do
- Be assertive.
- Concentrate on your own tasks without feeling guilty for turning down someone’s request.
Assertiveness Tips
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Respect yourself. |
Your needs, wants, and rights are as important as anyone else’s. It’s fine to express what you want, so long as you are respectful toward the rights of others. |
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Express your thoughts and feelings calmly. |
Giving the silent treatment, yelling, threatening, and shaming are all great examples of what not to do. Take responsibility for your emotions, and express them in a calm and factual manner. Try starting sentences with “I feel...”101 |
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Plan what you’re going to say. |
Know your wants and needs, and how you can express them, before entering a conversation. Come up with specific sentences and words you can use. |
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Say “no” when you need to. |
You can’t make everyone happy all the time. When you need to say “no”, do so clearly, without lying about the reasons. Offer to help find another solution. |
Examples of Assertive Communication
- “I’ve been feeling frustrated about doing most of the chores around the house. I understand that you’re busy, but I need help. How can we make this work?”
- The speaker takes responsibility for their feelings without blaming, and clearly describes their needs.
- “I won’t be able to take you to the airport on Friday. I’ve had a long week, and I want to rest.”
- The speaker respects their own needs and wants by clearly saying “no”.
- “I’m having a hard time sleeping when your music is on. What if you use headphones, or I can help you move the speakers to another room.”
- The speaker describes their needs, while also considering the needs and wants of the other person.
Stress Management in Practice:
Practice the Willing Hands Technique throughout your day - when you first wake up, when you feel irritated or impatient when you have negative thoughts, etc.
Go forward to Stress Management Workshop: Week Three