The point of this exercise is to explore you and your relationship to work in order to create changes and bring greater balance into the 4 major areas of your life. After reflecting on these questions, identify areas for improvement and generate goals for change in the appropriate quadrants on the Wheel of Awareness. Be clear /specific/ behavioural and include a date to initiate the goals. Try to think in terms of WHO, WHAT, WHEN, WHERE, WHY and HOW!!

If you are comfortable with EFT tapping, this exploration will be valuable in identifying some of the aspects that might be contributing to your work stress.

MIND

  1. What kind of thoughts occupies my mind at work these days?
  2. Am I engaged, focused and on task with my work or daydreaming? Identify your daydreaming mind thoughts!
  3. Are they pleasant or disturbing thoughts? Identify and describe.
  4. What do these thoughts tell you about yourself at this point in your life?
  5. Is my current work task and assignments/ responsibilities mentally stimulating? Boring? Too challenging? Not challenging enough? What could you do to make this more satisfying for you? How would you go about creating this? Is there someone at work who can act as a mentor to help you achieve this?
  6. Does my work provide me with opportunities for personal development? Training? Education? Identify areas of further interest you might like to develop and explore.
  7. Do I work in an environment that encourages me to share my thoughts and ideas about work related topics and /or issues that would benefit the organization? Who in my place of employment might be receptive to my thoughts about this? Could we work co-operatively to develop this further? ( i.e. might monthly lunches provide a forum for discussion to talk?
  8. Do I utilize mind techniques like meditation? Visualization? Affirmations? And /or cognitive restructuring skills to deal with my work stress? Might a counsellor help me to develop these skills?
  9. Can I handle the physical demands of my work?
  10. Do I feel tired much of the time at work or do I have a healthy level of energy?
  11. Am I in physical discomfort doing my job? Medical conditions/ environmental issues/ proper equipment? Identify/ explain.
  12. Does my work schedule permit me to take appropriate breaks and lunches? Why /why not?
  13. What do I do to enhance wellness/ wellbeing for my body during work hours?
  14. What physical effects do I experience being on shift work or in doing overtime?
  15. How does shift work or overtime assist or hinder my life?
  16. Outside of work hours what physical activities do I engage in to stay strong, energized and healthy? ie: walking /running/ yoga/ sports/ gym etc. Could I start or do something more? How and when?
  17. Do I need to change what and how I eat? Add what? Eliminate what?
  18. Do I use substances to self medicate to deal with my work stress?
  19. Where do I tend to hold my stress and tension in my body? What strategies can I integrate into my day to relieve this?
  20. Do I allow myself to get adequate sleep in order to wake refreshed and prepared for work? If not, what is preventing this from happening? What steps have I taken in the past to remedy this situation? What are my options?
  21. Do I enjoy getting up and going to work? Yes/ No, Why?
  22. What do I initiate to direct attention/ time/ energy into maintaining my relationships with family/ friends/ loved ones?
  23. Do I feel emotionally supported by my relationships? Identify whom I consider to be my circle of support both inside and outside of work.
  24. Am I lonely? What can I do to initiate friendships or sustain current ones?
  25. Who at work can I turn to if I am stressed or upset? Why?
  26. Do I feel I have to bite my tongue to keep my job? What has happened to lead you to this belief?
  27. Do I feel angry or resentment towards any one at work? Who /why? What have I tried to do to alleviate this?
  28. Am I holding on to grudges about any past incidents at work? What have I done to try and change this?
  29. Am I experiencing stress in my relationships outside of work at this time? With whom and why? and do I feel this is contributing to my work performance or mood at work?
  30. Do I feel respected/ acknowledged and/or affirmed by my fellow workers? Manager and/ or supervisor?
  31. Do I feel confident in my abilities to perform my job? If not, what can I do to develop the skills needed to do my job?
  32. What or whom brings me the most pleasure and joy at work? Describe.

BODY

  1. Can I handle the physical demands of my work?
  2. Do I feel tired much of the time at work or do I have a healthy level of energy?
  3. Am I in physical discomfort doing my job? Medical conditions/ environmental issues/ proper equipment? Identify/ explain.
  4. Does my work schedule permit me to take appropriate breaks and lunches? Why /why not?
  5. What do I do to enhance wellness/ wellbeing for my body during work hours?
  6. What physical effects do I experience being on shift work or in doing overtime?
  7. How does shift work or overtime assist or hinder my life?
  8. Outside of work hours what physical activities do I engage in to stay strong, energized and healthy? ie: walking /running/ yoga/ sports/ gym etc. Could I start or do something more? How and when?
  9. Do I need to change what and how I eat? Add what? Eliminate what?
  10. Do I use substances to self medicate to deal with my work stress?
  11. Where do I tend to hold my stress and tension in my body? What strategies can I integrate into my day to relieve this?
  12. Do I allow myself to get adequate sleep in order to wake refreshed and prepared for work? If not, what is preventing this from happening? What steps have I taken in the past to remedy this situation? What are my options?

EMOTIONS

  1. Do I enjoy getting up and going to work? Yes/ No, Why?
  2. What do I initiate to direct attention/ time/ energy into maintaining my relationships with family/ friends/ loved ones?
  3. Do I feel emotionally supported by my relationships? Identify whom I consider to be my circle of support both inside and outside of work.
  4. Am I lonely? What can I do to initiate friendships or sustain current ones?
  5. Who at work can I turn to if I am stressed or upset? Why?
  6. Do I feel I have to bite my tongue to keep my job? What has happened to lead you to this belief?
  7. Do I feel angry or resentment towards any one at work? Who /why? What have I tried to do to alleviate this?
  8. Am I holding on to grudges about any past incidents at work? What have I done to try and change this?
  9. Am I experiencing stress in my relationships outside of work at this time? With whom and why? and do I feel this is contributing to my work performance or mood at work?
  10. Do I feel respected/ acknowledged and/or affirmed by my fellow workers? Manager and/ or supervisor?
  11. Do I feel confident in my abilities to perform my job? If not, what can I do to develop the skills needed to do my job?
  12. What or whom brings me the most pleasure and joy at work? Describe.

SPIRITUALITY

Spirituality as a way of life concerns itself with aligning the human will and mind with that dimension of life and the universe that is harmonious and ordered. As a spiritual practitioner one seeks to become free of the lesser egoic self (or ego) in favour of being more fully one’s “true” “Self“. (Excerpt from Wikipedia encyclopedia).

When thinking about workplace spirituality the focus for this portion of the wheel of awareness is on issues relating to morality and ethics, social responsibility, and an overall nurturing of the human spirit in yourself and in the workplace rather than on God or theology. Spirituality is the source that influences us to behave with passion, understanding, empathy, humility, compassion, tolerance, patience, authenticity and love.

  1. Do you find yourself ruminating thoughts of ill will towards anyone at work? If yes why do you feel this way?
  2. What kinds of situations have you experienced in your job where you have had a conflict between your values (i.e. honesty, fairness, and equality) and what your organization tells or expect you to do? How did you respond? Or what might be your options?
  3. Do you feel your organization creates an environment of trust where you as an employee feel safe to question, learn and contribute? Why or why not?
  4. What spiritual quality in yourself would you like to further develop and bring more of into your day to day work life experience? How might this enrich your work life?
  5. Have you been able to speak up and point out the inappropriateness of someone’s words when they are gossiping, being sexist or racist about a fellow worker? If yes what did you say or do? If no, what did/ do you imagine you were / are afraid will happen?
  6. Identify the “aspects” of your job that you feel passionate about or creates a sense of purpose and meaning for you.
  7. In what ways do you “walk your talk” and in what ways do you not?
  8. In what ways have you demonstrated leadership practices that support the growth and wellbeing of others?
  9. What interests or hobbies do I engage in outside of work that utilizes my creative energy and gives me a sense of my deeper self? Do I need to find more creative outlets and what might those be?
  10. What do I consider to be my greatest gift or potential that I bring or could bring into my work environment?
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