Worksheet 2 v2
Worksheet 2: Identify the issues related to each of the four quadrants: MODERNSTRESS M A N A G E M E N T
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1
Part 1: Quadrant 1 Issues:
Identify the problems that belong to the first quadrant i.e. identify the problems over which you have absolutely no control. Go over the following 6 areas and identify the problems that are outside your control.
1) Your career: What part of your career is outside your control? Ex: Are you worried about certain outcomes in your future that are not within your complete control? 1. ________________________________________________________________ 2. ________________________________________________________________ 3. ________________________________________________________________
MODERNSTRESS M A N A G E M E N T
www.drsteves.com
2
Your finances: What areas of spending and finance are not under your complete control? 1. ________________________________________________________________ 2. ________________________________________________________________ 3. ________________________________________________________________
Your work interactions: What part of your work interactions is not within your complete control? 1. ________________________________________________________________ 2. ________________________________________________________________ 3. ________________________________________________________________
Your personal relationships: What part of your personal relationships is not within your complete control? 1. ________________________________________________________________ 2. ________________________________________________________________ 3. ________________________________________________________________
Your health: What part of your health is not within your complete control? 1. ________________________________________________________________ 2. ________________________________________________________________ 3. ________________________________________________________________
MODERNSTRESS M A N A G E M E N T
www.drsteves.com
3
Daily issues over which you have no direct control or influence: Imagine a regular day from morning to evening: Traffic, violence in the world, bad news on TV, corruption. What situations are likely to make you feel stressed? 1. ______________________________________________________________ 2. ______________________________________________________________ 3. ______________________________________________________________ 4. ______________________________________________________________ 5. ______________________________________________________________
Refer to Module __ for relevant stress management techniques.
MODERNSTRESS M A N A G E M E N T
www.drsteves.com
4
Part 2: Quadrant 2 Issues:
Identify situations in your work place and personal life (friends, partner and family) where you expect reasonable results if you work towards solving the problems constructively and if do your best to communicate effectively. Work place/career challenges that can be overcome via effective problem solving & communication: 1. ________________________________________________________________ 2. ________________________________________________________________ 3. ________________________________________________________________
MODERNSTRESS M A N A G E M E N T
www.drsteves.com
5
Challenges in personal life that can be overcome via effective problem solving & communication: Issues in friendship: 1. ________________________________________________________________ 2. ________________________________________________________________ 3. ________________________________________________________________ Issues in relationship: 1. ________________________________________________________________ 2. ________________________________________________________________ 3. ________________________________________________________________ Issues in Family: 1. ________________________________________________________________ 2. ________________________________________________________________ 3. ________________________________________________________________
Refer to Module __ for relevant stress management techniques.
MODERNSTRESS M A N A G E M E N T
www.drsteves.com
6
Part 3: Quadrant 3 Issues:
Identify the areas of life that cause mental worry, unrest and create a lot of mental chatter: Goals that cause you to worry: 1. ________________________________________________________________ 2. ________________________________________________________________ 3. ________________________________________________________________ 4. ________________________________________________________________ 5. ________________________________________________________________
MODERNSTRESS M A N A G E M E N T
www.drsteves.com
7
Your major fears in life: 1. _______________________________________________________________ 2. _______________________________________________________________ 3. _______________________________________________________________ 4. _______________________________________________________________ 5. _______________________________________________________________ Your major frustrations: 1. _______________________________________________________________ 2. _______________________________________________________________ 3. _______________________________________________________________ 4. _______________________________________________________________ 5. _______________________________________________________________
Refer to Module __ for relevant stress management techniques.
MODERNSTRESS M A N A G E M E N T
www.drsteves.com
8
Part 4: Quadrant 4 Issues:
Go through the list of 10 symptoms related to low energy and burnout. Tick the symptoms that are relevant to you: 1: Difficulty with waking up in the morning 2: An increased craving for salty snacks and junk food 3: Increased effort required to do the normal everyday tasks 4: Feelings of mild depression 5: Decreased threshold of irritability (feeling more irritable recently)
MODERNSTRESS M A N A G E M E N T
www.drsteves.com
9
6: Decreased sex drive 7: Low BP associated with change in posture ( postural hypotension) 8: Dissatisfaction at work 9: Loss of positive feelings 10: Feeling like “giving up”
Refer to Module __ for relevant stress management techniques.
MODERNSTRESS M A N A G E M E N T
www.drsteves.com
10
www.drsteves.com
1
Part 1: Quadrant 1 Issues:
Identify the problems that belong to the first quadrant i.e. identify the problems over which you have absolutely no control. Go over the following 6 areas and identify the problems that are outside your control.
1) Your career: What part of your career is outside your control? Ex: Are you worried about certain outcomes in your future that are not within your complete control? 1. ________________________________________________________________ 2. ________________________________________________________________ 3. ________________________________________________________________
MODERNSTRESS M A N A G E M E N T
www.drsteves.com
2
Your finances: What areas of spending and finance are not under your complete control? 1. ________________________________________________________________ 2. ________________________________________________________________ 3. ________________________________________________________________
Your work interactions: What part of your work interactions is not within your complete control? 1. ________________________________________________________________ 2. ________________________________________________________________ 3. ________________________________________________________________
Your personal relationships: What part of your personal relationships is not within your complete control? 1. ________________________________________________________________ 2. ________________________________________________________________ 3. ________________________________________________________________
Your health: What part of your health is not within your complete control? 1. ________________________________________________________________ 2. ________________________________________________________________ 3. ________________________________________________________________
MODERNSTRESS M A N A G E M E N T
www.drsteves.com
3
Daily issues over which you have no direct control or influence: Imagine a regular day from morning to evening: Traffic, violence in the world, bad news on TV, corruption. What situations are likely to make you feel stressed? 1. ______________________________________________________________ 2. ______________________________________________________________ 3. ______________________________________________________________ 4. ______________________________________________________________ 5. ______________________________________________________________
Refer to Module __ for relevant stress management techniques.
MODERNSTRESS M A N A G E M E N T
www.drsteves.com
4
Part 2: Quadrant 2 Issues:
Identify situations in your work place and personal life (friends, partner and family) where you expect reasonable results if you work towards solving the problems constructively and if do your best to communicate effectively. Work place/career challenges that can be overcome via effective problem solving & communication: 1. ________________________________________________________________ 2. ________________________________________________________________ 3. ________________________________________________________________
MODERNSTRESS M A N A G E M E N T
www.drsteves.com
5
Challenges in personal life that can be overcome via effective problem solving & communication: Issues in friendship: 1. ________________________________________________________________ 2. ________________________________________________________________ 3. ________________________________________________________________ Issues in relationship: 1. ________________________________________________________________ 2. ________________________________________________________________ 3. ________________________________________________________________ Issues in Family: 1. ________________________________________________________________ 2. ________________________________________________________________ 3. ________________________________________________________________
Refer to Module __ for relevant stress management techniques.
MODERNSTRESS M A N A G E M E N T
www.drsteves.com
6
Part 3: Quadrant 3 Issues:
Identify the areas of life that cause mental worry, unrest and create a lot of mental chatter: Goals that cause you to worry: 1. ________________________________________________________________ 2. ________________________________________________________________ 3. ________________________________________________________________ 4. ________________________________________________________________ 5. ________________________________________________________________
MODERNSTRESS M A N A G E M E N T
www.drsteves.com
7
Your major fears in life: 1. _______________________________________________________________ 2. _______________________________________________________________ 3. _______________________________________________________________ 4. _______________________________________________________________ 5. _______________________________________________________________ Your major frustrations: 1. _______________________________________________________________ 2. _______________________________________________________________ 3. _______________________________________________________________ 4. _______________________________________________________________ 5. _______________________________________________________________
Refer to Module __ for relevant stress management techniques.
MODERNSTRESS M A N A G E M E N T
www.drsteves.com
8
Part 4: Quadrant 4 Issues:
Go through the list of 10 symptoms related to low energy and burnout. Tick the symptoms that are relevant to you: 1: Difficulty with waking up in the morning 2: An increased craving for salty snacks and junk food 3: Increased effort required to do the normal everyday tasks 4: Feelings of mild depression 5: Decreased threshold of irritability (feeling more irritable recently)
MODERNSTRESS M A N A G E M E N T
www.drsteves.com
9
6: Decreased sex drive 7: Low BP associated with change in posture ( postural hypotension) 8: Dissatisfaction at work 9: Loss of positive feelings 10: Feeling like “giving up”
Refer to Module __ for relevant stress management techniques.
MODERNSTRESS M A N A G E M E N T
www.drsteves.com
10
