Workshop 6 SMART goal setting for stress reduction

The Ultimate Stress SurvivalThe Ultimate Stress Survival
Guide:Guide:
SMART Goal Setting forSMART Goal Setting for
Stress ReductionStress Reduction
www.life-without-limits.co

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.

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.

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.

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.

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.)

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.

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

Question 7: Do you have children?
 Drawing.
 Walking.
 Enjoying Music.
 Social Support.
 Journaling.
 Gardening.
 Yoga.
 Playing With Pets.
 Lazing About.

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.

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.

What is a SMART Goal.
Specific.
Measurable.
Attainable/ Action based.
Realistic/Relevant .
Time Bound.

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.

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.

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.

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?

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.

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.

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.

Create Your Own SMART Goal forCreate Your Own SMART Goal for
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.

Workshop 6 SMART goal setting for stress reduction

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