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Healthy Stress Newsletter
IN THIS ISSUE
Setting Goals
StressBuster Tip # 13
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Hello,

I am Dr. Richard Blonna, the editor of the Healthy Stress Newsletter. I am a nationally certified Coach (CPC), Counselor (NCC), and Health Education Specialist (CHES) with over 25 years of experience helping people just like you manage their stress.
 
I am the author of a best-selling college textbook and two self-help books in the field of stress management.
 
Besides teaching stress management in college I work with people at-a-distance using telephone and web-based instruction and coaching. 
 
In addition to stress management I specialize in motivational coaching; helping people get unstuck and live their lives based on their values, goals, and dreams.
 
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Volume # 2010, Issue # 10October/2010

Dear Subscriber, 
This month I am going to continue my discussion of the "Big Picture" and talk about goals. Setting goals that reflect what you value is a key step in managing the stress associated with the big picture of your life. In Acceptance and Commitment Therapy (ACT) , goal setting is the key action step in making a commitment .
 
I hope you enjoy my free newsletter and podcast. I look forward to helping you learn how to manage your stress and turn your potential stressors into challenges!
Sincerely,

Dr. Richard Blonna
 
Setting Goals

Values-Congruent Goals
  

            Many people get stressed when they get stuck and cannot reach their goals. Setting clear, attainable goals can help you tremendously in managing your stress. When your goals mirror your values, this helps you further reduce your stress because it helps minimize the discrepancy between what it most important to you (your values) and the direction of your life (your goals). You may not realize it but your chances of reaching your goals increases immeasurably if those goals mesh with your values. That is why the first step in goal setting is clarifying your values. When your values are the basis of your goals, your commitment to action is true and you can overcome any adversity that will come your way. When your plan of action is based on someone else's values, and goals for yourself, it rings hollow and sets the stage for getting stuck.

 

Realistic goals are rooted in small steps that set you up for success. Goals such as finishing college, starting your own business, buying a house, having a baby, and so on, reflect your values and revolve around action, not just talk. It's not enough merely to dream about what you want. You have to do the work. When you reach your goals, it validates what you value and motivates you to take on new ones.

 

The best way to ensure that your goals are met is to set concrete, measurable objectives for each goal. Establishing measurable objectives helps you stay focused when you start to get lost in the process of doing the actual work. Measurable objectives basically answer this question: "Who will do how much of what by when?" When your objectives answer this question you can go back in a couple of months and see if you accomplished them or not. Vague goals that cannot be measured actually can create stress since there is no way to assess them and that can leave you feeling threatened and unable to cope. The following StressBuster Tip # 13 is designed to help you get started setting clear, values-based goals.

StressBuster Tip # 13
Setting Clear Goals and Objectives
  
It is essential that you write your goals and objectives down. Make sure you divide your goal into objectives that you have a good chance of meeting. If your goals or objectives are too lofty you probably won't meet them and this will create more stress.  

 

Instructions:

 

Step 1. Pick one of the values you identified  in last month's newsletter.

Step 2. Describe how this value currently influences your professional and personal life.

 

Personal:

_______________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________

 

Professional:

_______________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________

 

Step 3.  Write one personal or professional goal that is related to this value.

 

_______________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________

 

Step 4.  Write three measurable objectives related to this goal.

 

a. ____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________

b. ____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________

c. _____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________

_______________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________

 

Periodically (for example, daily, weekly, or monthly) review the progress you're making in meeting the objectives you set for reaching your goal. If you've written them correctly, all of your objectives should include a time frame. After reviewing your progress it is OK if you decide to change the time frame or add or delete an objective. While goals and objectives help give your life structure and help you clarify your values, they should also be flexible enough to adapt to changes in your personality and your life. I suggest that you start with a simple goal, something that you can accomplish this week. By keeping the goal simple and the time frame manageable, you have a good chance of accomplishing it.

 
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Sincerely,
 
Dr.Richard Blonna