make a plan
Time to make a plan. And when we
say a plan, we're not talking pages & pages.
A sticky note will do. A list of wellness goals,
how you're going to reach them & a personal
commitment to stick to it gets you
top marks
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Read on to find hints & tips about how to dial-down
your stress through 'making a plan'
making a plan
In other articles in our help pages, we talked about banishing feelings of anxiety. Here we're talking stress which is different to anxiety
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Feelings of stress should pass as things in your
life begin to improve - unlike anxiety which has a tendency to stick around. The goal is to find ways to manage
your stress & its
symptoms until they pass
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'Making a plan' won't
banish the cause of a person's stress, but it
will dampen the symptoms of stress as
you try to deal with whatever is causing the stress in your life - read on to learn more
How does 'making
a plan' help?
'Making a plan' is important for two reasons (the first is pretty straightforward, the second is a little more complicated to understand).
Let's check them out:
A plan helps us keep track of the things we're doing to dial down our stress - for
example our exercise schedule
And then, let's us celebrate our success when we stay on track
A plan also helps
us to avoid
'procrastination'
- a fancy word for avoiding
stressful things
By 'procrastinating' we
dial-down our stress in the short term - but significantly increase it in the long term
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Let's take a closer look at 'procrastination'
tell me more about 'procrastination'
When you're feeling stressed, the
last thing you want is even more
stress. Whether it be tackling that tricky project on your 'work to-do' list
or having that long-overdue
conversation with your teenage son about his messy room. Because of
this natural instinct to avoid more stress, people tend to 'procrastinate'. The hope is that a 'future-you' will
be better able to manage
this 'extra' stress
Sounds a
sensible plan,
no?
In the long term, 'procrastination' is
not a sensible plan I'm afraid. Why? Because for most people, they don't
get round to tackling the root of
their stress. For example they don't try to find a better work/life balance
nor do they try to find better & less-stressful ways to communicate with
their teenage son
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The upshot is that they feel less stressed in the short-term, but very quickly begin to feel even more stressed as they realise that their less stressed 'future-self' hasn't materialised - and they still have that stressful thing to sort out
Okay, I get it now. So I need to 'make
a plan'
Step one of 'making a plan' is to identify the root of your stress. And to decide if it's a temporary thing or a longer term problem. If temporary, head over to step two
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If it's not temporary (for example, your work/life balance probably won't ever improve in your current job) the first part of your plan is to work-out how you will tackle the root of your stress. This may be a long term project, including changing careers. In the meanwhile, you'll need to lean on step two of your plan
Step one
Step two
Step two involves identifying ways to better deal with the stressful things
you've been managing through 'procrastination'. One approach to doing this is to break the stressful thing down into more bite-size portions. Take a look at the stressful thing you've been
avoiding & try to break it down
into less-stressful, bite-size portions.
Remember, when you've completed each bite-size portion make sure to celebrate your success. Treat yourself or give yourself a pat on the back. This will help to motivate you to keep going.
Okay, let's take a look at an
example
Step one
Is this temporary or
permanent problem?:
If I'm honest, it's a permanent problem. I need a new job, but feel too stressed to look elsewhere. I feel unable to speak to my partner as my stress has strained our relationship.
Step three
Let's make a long term plan:
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You need a new job, you realise this, but you feel overwhelmed. Start by finding a time to tell your partner, honesty is always the best policy. Your partner will want to help improve your stress levels, that's good for you and them.
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Break the job-hunting job down into bite-size portions:
Month one - update your CV, one paragraph at a time. Don't rush, this is not a fun or easy task.
​
Step five
What's going on:
I've been stressed at work for the last 12 months as I'm overstretched. My boss doesn't care, he has no intention of recruiting someone to help me. I feel trapped & fear the situation won't improve.
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Procrastination:
I find myself doing work at the last minute, a lot of the time in the evenings & weekends. My relationship with my partner is suffering.
Step two
Let's make a short term plan:
Whilst you create your long term plan to tackle the root of your stress, you'll need to identify short term ways to help you to avoid 'procrastinating'
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Make a list of your to-do's each morning.
A list helps you focus & feel less stressed by the tasks ahead. If you don't finish your list, add it to tomorrow's list. Remind yourself, you've done your best
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Each time you finish a to-do, remember to celebrate your success. Treat yourself, take a break, or give yourself a high-five.
Step four
Month two - upload your CV to one job
site & search for one suitable vacancy
Month three - arrange a phone call with a recruitment consultant who recruits to vacancies in your field.
Month four - watch a YouTube video about interview techniques & practise with your partner.
Month five - Speak to a recruitment consultant about arranging a mock interview with them.
Month six : Attend an interview, telling yourself that whatever happens, job offer or no job offer, this is worthy of celebration.
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But, please remember
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Everyone is different. It's hard to generalise about these things as there are 101 different reasons about why you might be feeling the way you do.
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If you feel that you are not able to manage your feelings of stress on your own, please don't suffer in silence. Help is available. Please seek the help of a suitably qualified medical practitioner.