Answer the following questions. An example is given to help clarify each question, but your response need not relate to the example.

1. What major stressor do you currently face? What creates anxiety or discomfort for you? (For example, I have too much to do.)
2. What are the major attributes or components of the situation? Divide the major problem into smaller parts or subproblems. (For example, I have said yes to too many things. I have deadlines approaching. I dont have all the resources I need to complete all my commitments right now.)
3. What are the subcomponents of each of those subproblems? Divide them into yet smaller parts. (For example, I have the following deadlines approaching: a report due, a large amount of reading to do, a family obligation, an important presentation, a need to spend some personal time with someone I care about, a committee meeting that requires preparation.)

Attribute 1:

Attribute 2:

Attribute 3:

And so on:

4. What actions can I take that will affect any of these subcomponents? (For example, I can engage the person I care about in helping me prepare for the presentation. I can write a shorter report than I originally intended. I can carry the reading material with me wherever I go.) 5. What actions have I taken in the past that have helped me cope successfully with similar stressful circumstances? (For example, I have found someone else to share some of my tasks. I have gotten some reading done while waiting, riding, and eating. I have prepared only key elements for the committee meeting.) 6. What small thing should I feel good about as I think about how I have coped or will cope with this major stressor? (For example, I have accomplished a lot when the pressure has been on in the past. I have been able to use what I had time to prepare to its best advantage.)

Repeat this process when you face major stressors. The six specific questions may not be as important to you as (1) breaking the problem down into incremental parts and then breaking those parts down again, and (2) identifying actions that can be done that will be successful in coping with components of the stressor.