Stress Management Workshop: Week Two

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

Eisenhower Matrix

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


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.

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

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.

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. 

Time Management Resource

Page last modified June 9, 2022