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21
WORK STRESS BOOTCAMP
Work Stress
Wor
kbook
KARA LOEWENTHEIL, J.D. | UNFCKYOURBRAIN.COM
BONUS
1
WORK STRESS BOOTCAMP
We all know that work can be one of the most stressful parts of your life. But
WHY is it so stressful?
The truth is that the stress you feel is created by your brain. Not your mean boss. Not
your slacking coworker. Not your cranky client. Your brain creates your thoughts, and
your thoughts create your stress.
The good news is that you can control your brain way more easily than you can control
your boss, your coworkers, or your clients. The four worksheets in this workbook teach
how you to reframe common work-brain tendencies to reduce your stress for good.
Work Stress
CONTENTS:
Catastrophizing ........................................................................................................... 2
Ideal Interaction ..........................................................................................................5
Blame & Adversarial Thinking ..................................................................................7
What Are You Making It Mean About You ...............................................................9
2
WORK STRESS BOOTCAMP
Catastrophizingisthetendency,oftenunconscious,toalwaysassumethe worst
possiblethingcouldorwillhappen. This produces extreme stress, anxiety, and fear
that are all completely unnecessary and counter-productive. This worksheet can be
used any time you are worrying about a future negative outcome.
1. What are you currently worried will happen?
2. Why would it be a problem if what you are worried about happens?
Catastrophizing
3
WORK STRESS BOOTCAMP
3. What are you afraid you will think or feel if any of that happens?
4. Now use your brain to try turning these thoughts around, in two ways:
a) Neutral: Brainstorm at least one reason that each of those outcomes in #2 might
not be so bad or could be mitigated (for example: Even if I lose my job, we could live
with my parents for a few months, I wouldn’t end up homeless).
b) Positive: Brainstorm at least one reason that each of those outcomes in #2 could
actually be a good thing (for example: Even if I lose my job, it might be a good chance
to take stock and gure out what I’d like to do next).
4
WORK STRESS BOOTCAMP
c) Self: Look at any thoughts that have come up that have to do with negative
judgments about yourself that you fear you will think or feel if something goes
wrong. Brainstorm at least one more neutral or positive thought you could think
about yourself if it did happen:
5. Your answers to #4 are potential alternative thoughts you can practice thinking
about what would happen in the worst case scenario. Pick 1-2 thoughts from the
above brainstorms to practice and write it down here:
5
WORK STRESS BOOTCAMP
This is a great exercise to do any time you are dreading or worrying about interacting
with someone at work who stresses you out. (Pro tip: It works pretty well for non-work
personalities too!).
1. Imagine the ideal interaction with the person you are worried about interacting
with. What would the other person say and do, specically?
2. What would you be thinking and feeling about the person if they did and said all
those things?
Ideal Interaction
6
WORK STRESS BOOTCAMP
3. Now imagine the worst possible interaction with them, the one you dread. Could
you continue thinking any of the thoughts you had about the best possible interaction
in this situation? Which ones?
4. What other new thoughts would help you have the feelings you identied in #2?
7
WORK STRESS BOOTCAMP
This worksheet will help you learn to spot adversarial or blaming thinking in your
own mind. While you can’t control how other people act, it’s amazing how much
you can change the tenor and feeling of an interaction just by changing your own
approach to the situation. Use this anytime you are feeling angry or resentful at
work —or anywhere else!
1. Describe a conict you are having where you think the other person is at fault
or to blame.
2. Why do you think they are acting this way?
Blame & Adversarial Thinking
8
WORK STRESS BOOTCAMP
3. Now write a version of the story in which you are to blame.
4. Finally, write a version of the story in which no one is to blame.
5. How does each story make you feel – remember a feeling is a sensation in your body.
Original (usually other person is to blame):
You are to blame:
No one is to blame:
9
WORK STRESS BOOTCAMP
This worksheet can be used anytime you are feeling guilt, anxiety or shame—
all of which are signals that you are making an circumstance or an interaction
mean something about you.
1. What is happening that is bothering you? Try to be as neutral as possible in de-
scribing just the facts.
2. What feeling are you having about this? Remember a feeling is just one word and
describes a physical sensation in your body.
What Are You Making It Mean About You
10
WORK STRESS BOOTCAMP
3. What thought is causing that feeling? What are you making this circumstance
mean about you?
4. Is there a more neutral thought you can believe about yourself in this circumstance?
5. What would you tell a friend in your situation?
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Completed 7 April 2021

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