Workshop 6/6. In this final workshop we explore how to set SMART goals for Stress reduction. Participants answer questions to look at the best methods or techniques for them to reduce stress, and prioritise them. SMART goals and their use is explained. Using an example participants then create their own smart goals based on their preferred method of stress reduction. Participants end the class with a full awareness of Stress, strategies and techniques for combating stress and the ability to create SMART goals.
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Workshop 6 SMART goal setting for stress reduction
1. The Ultimate Stress SurvivalThe Ultimate Stress Survival
Guide:Guide:
SMART Goal Setting forSMART Goal Setting for
Stress ReductionStress Reduction
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2. Manage and Eliminate StressManage and Eliminate Stress
Dealing with the Immediate effects of the stress
response
Managing stress
Symptoms and effects.
Reducing stress levels.
Eliminating Stress
Changing your response to stressors.
Stress Management Strategies
Read through and complete the questionnaire.
Make note of the “A” answers.
Prioritise the “A” answers into 1st, 2nd, 3rd
etc.
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3. Stress ManagementStress 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.
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4. Stress ManagementStress Management
StrategiesStrategies
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.
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5. Stress ManagementStress Management
StrategiesStrategies
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.
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6. Stress ManagementStress Management
StrategiesStrategies
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 Resolution
Cultivating Optimism.
Cultivate awareness.
Avoid over analysing and Learn to let go.
Expressing Feelings.(Writing/ Journalling.)
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7. Stress ManagementStress Management
StrategiesStrategies
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.
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8. Stress ManagementStress Management
StrategiesStrategies
Question 6: Do you like to be distracted from stressful
events and feelings as a way of coping?
Play.
Books.
Laughter.
Hobbies
Gardening.
Drawing.
Music.
Sports.
Mini-Breaks.
Peer Groups
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10. Stress ManagementStress Management
StrategiesStrategies
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.
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11. Goal SettingGoal Setting
What 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.
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12. Goal SettingGoal Setting
What is a SMART Goal.
Specific.
Measurable.
Attainable/ Action based.
Realistic/Relevant .
Time Bound.
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13. Goal SettingGoal Setting
Specific:
*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.
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14. Goal SettingGoal Setting
Measurable:
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.
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15. Goal SettingGoal Setting
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?
Timelined:
What’s your deadline for achieving the goal?
How much time per day/week/month will you give to
working on this goal.
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16. Goal SettingGoal Setting
Poor 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?
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17. Goal SettingGoal Setting
Develop 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.
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18. 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.
19. Goal SettingGoal Setting
SMART 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.
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20. Create Your Own SMART Goal forCreate Your Own SMART Goal for
Stress ManagementStress Management
Select the number 1 “A” answer.
Work in Pairs
Use 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.
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Notas do Editor
Handle your Workload: Keep commitments within limits and review regularly, Don’t overpromise,Vary your work routine, Take breaks,Set limits to your work, Shun the superman urge. Lifestyle management: Work/Life Balance, Roles and Responsibilities, Unplug the Phone, Develop Hobbies/Non-Work Activities, Holidays or Mini-breaks. Time Management: Goal Setting, Planning, Prioritising, Organising, Take one Thing at a time .
Creating S.M.A.R.T. Goals: Specific, Measurable, Attainable, Realistic,Timely Specific: A specific goal has a much greater chance of being accomplished than a general goal. To set a specific goal you must answer the six “W” questions: *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. EXAMPLE: A general goal would be, “Get fit.” But a specific goal would say, “Join a health club and workout 3 days a week.” Measurable – Establish criteria for measuring progress toward the goal you set. When you measure your progress, you stay on track, reach your target dates, and experience the exhilaration of achievement that spurs you on to continued effort required to reach your goal. To determine if your goal is measurable, ask questions such as…… How much? How many? How will I know when it is accomplished? Attainable – When you identify goals that are most important to you, you begin to figure out ways you can make them come true. You develop the attitudes, abilities, skills, and financial capacity to reach them. You begin seeing previously overlooked opportunities to bring yourself closer to the achievement of your goals. Realistic- To be realistic, a goal must represent an objective toward which you are both willing and able to work. A goal can be both high and realistic; you are the only one who can decide just how high your goal should be. But be sure that every goal represents substantial progress. A high goal is frequently easier to reach than a low one because a low goal exerts low motivational force. Timely – A goal should be grounded within a time frame. With no time frame tied to it there’s no sense of urgency..
• Specific. You know what you want to accomplish. Vague goals equate to vague results. Goals must be fully furnished with detailed description of the what, when and how. • Measurable. You can assess your progress. Goals which can not be measured can not be managed. • Attainable. Your goal must be within your reach in your present situation. High goals that stretch you are okay, but high AND realistic goals are better. Unattainable goals can not motivate you. Easy goals on the other hand are not challenging enough. • Relevant. Goals need to be parallel to your purpose in life. Goals are simply instruments to accomplishing one’s mission/purpose in life. • Time-Sensitive. Goals need to have deadlines. A goal free from time element is susceptible to procrastination.
