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When it comes to addressing the sources of your job related stress,
avoidance is not productive because it can make problems worse, create new problems and/or interfere with your life.
Facing the obstacles that contribute to your work related stress
is beneficial even though it may be difficult at first. It is better to acknowledge the problem than to deny that it is there.
The goal of this step is to recognize the facts for what they
are, without twisting or distorting them.
- Consult
your feelings.
- Reflect
on your experiences.
- Tune
in to your thoughts.
Instructions: Take out a sheet of paper and rate your work experience
in the past year using the following scale:
0 = Never 1 = Rarely 2 = Often 3 = Frequently 4 = Consistently
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Lack of Control |
0 |
1 |
2 |
3 |
4 |
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I lack the authority to carry out some key responsibilities of
my job. |
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I feel trapped in circumstances without any real options. |
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I am powerless to influence decisions that impact my job. |
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There are too many requirements that interfere with me performing
certain tasks. |
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I can’t solve the problems that are assigned to me. |
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Subtotal: |
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Score: |
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Information Gaps |
0 |
1 |
2 |
3 |
4 |
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I am unsure what the responsibilities are for my job. |
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I don’t have enough resources and/or information to complete
some tasks. |
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I am required to perform tasks that I am unqualified to do. |
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My coworkers are not clear about my job role. |
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I don’t understand what the criteria are for evaluating
my job performance. |
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Subtotal: |
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Score: |
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Cause and Effect |
0 |
1 |
2 |
3 |
4 |
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I feel that there is a disconnect between the way I perform and
how I am rated. |
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I sense that politics and popularity are more important than performance
when it comes to my job advancement. |
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I don’t know what my supervisor thinks about my work performance.
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There is not a direct relationship between how I perform and how
I am treated by management. |
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I am unsure about what I am doing right and what I am doing wrong
in my work performance. |
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Subtotal: |
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Score: |
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Conflict |
0 |
1 |
2 |
3 |
4 |
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I can’t get what I need to get my job done. |
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I unwittingly get caught in the middle of conflicts. |
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I do not agree with my supervisors decisions. |
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I am expected to satisfy conflicting needs. |
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I have disputes with my coworkers. |
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Subtotal: |
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Score: |
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Blocked Career |
0 |
1 |
2 |
3 |
4 |
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I am pessimistic about advancement opportunities with my job.
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My supervisor is critical of my work. |
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I do not feel accepted by the people I work with. |
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My hard work is not noticed or appreciated by my supervisor. |
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I feel that I am not making progress with improving my job skills
and/or performance. |
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Subtotal: |
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Score: |
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Alienation |
0 |
1 |
2 |
3 |
4 |
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I do not feel that I have the support of my coworkers. |
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I do not feel that I have the support of my supervisor. |
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My ideas and/or values seem to be at odds with those of my supervisor. |
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I sense that my coworkers do not appreciate my personality, qualities,
values and/or uniqueness. |
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I feel like I don’t blend well with my coworkers. |
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Subtotal: |
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Score: |
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Overload |
0 |
1 |
2 |
3 |
4 |
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I have too much to do and too little time to do it. |
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It seems like I keep taking on new responsibilities without letting
go of any of the old ones. |
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My job demands interfere with my social, family or spiritual life.
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I find that to get my job done I have to work during my breaks,
lunch hour and/or at home. |
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Because my job load is too high, I am unable to perform my responsibilities
as well as I would like to. |
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Subtotal: |
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Score: |
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Underload |
0 |
1 |
2 |
3 |
4 |
|
My work is not challenging enough for me intellectually. |
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I feel that I am overqualified for the work I am doing. |
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I miss having contact with others when I am performing my job. |
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I do not have enough to work to fill my workday. |
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Most of my work is boring, tedious and/or dull. |
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Subtotal: |
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Score: |
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Environment |
0 |
1 |
2 |
3 |
4 |
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My work environment is unpleasant. |
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The lack of privacy at work interferes with me being able to concentrate
on my work. |
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Some aspects of my work environment are unsafe and/or hazardous.
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I have too little or too much contact with people. |
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I have too many hassles, irritations and/or annoyances to deal
with each day. |
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Subtotal: |
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Score: |
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Value Conflict |
0 |
1 |
2 |
3 |
4 |
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I am asked to do things that are against my standards. |
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To perform my job, I must compromise my values. |
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My family and friends disrespect what I do for a living. |
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My coworkers do things that I consider to be wrong and/or corrupt.
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The company I work for pressures employees to do things that I
consider to be wrong or immoral. |
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Subtotal: |
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Score: |
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From the
list above, select three specific job stressors that you feel impact your job the most:
1.
List the
categories in which you scored above a 12:
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