Step 1 of 9 0% Email HeaderThank you for taking the time to complete the quiz! Your individual report is compiled in the PDF attached, inside you will find information about what you are doing well, the areas you can improve on and what you can do about them.Email FooterMany thanks,Rachel HillCoach & Mentorwww.rachelhill.co.nzBusynessI cannot switch off and relax.I often switch off and relax. I usually can switch off and relax. I hardly ever switch off and relax. I never switch off and relax.How would you rate yourself today, on a scale of 1-12?Where would you like to be in 12 months time, on a scale of 1-12? Self-sabotageI am my own worst enemy. I never do this.I hardly ever do this.I'm often frustrated with this.I'm really struggling with this.How would you rate yourself today, on a scale of 1-12?Where would you like to be in 12 months time, on a scale of 1-12? Impostor SyndromeI am afraid of being found out to be a fraud or not good at what I do.I never do this.I hardly ever do this.I do this often.I do this all the time.How would you rate yourself today, on a scale of 1-12?Where would you like to be in 12 months time, on a scale of 1-12? Over thinkingI dwell on the past or the futureI never do this.I hardly ever do this.I do this often.I do this all the time.How would you rate yourself today, on a scale of 1-12?Where would you like to be in 12 months time, on a scale of 1-12? CatastrophisingI often think about how everything is going to go wrong or blow up in my face.I never do this.I hardly ever do this.I do this often.I do this all the time.How would you rate yourself today, on a scale of 1-12?Where would you like to be in 12 months time, on a scale of 1-12? PerfectionismI am often afraid my work is not good enough and I hear a lot of negative feedback.I never do this.I hardly ever do this.I do this often.I do this all the time.How would you rate yourself today, on a scale of 1-12?Where would you like to be in 12 months time, on a scale of 1-12? Low trustI constantly suspect other people of having ulterior motives.I never do this.I hardly ever do this.I do this often.I do this all the time.How would you rate yourself today, on a scale of 1-12?Where would you like to be in 12 months time, on a scale of 1-12? Motivation and energyI usually feel unmotivated to go to work and have generally low energy when I am at work.I never do this.I hardly ever do this.I do this often.I do this all the time.How would you rate yourself today, on a scale of 1-12?Where would you like to be in 12 months time, on a scale of 1-12? Final Step One final step before we send you your results, which will enable you to understand where you are and where you want to be. Name* First Name Last Name PhoneEmail* Email Consent* Yes, I give consent to securely store my details, email me my report along with future relevant tips supporting my score. Note: We will never share your details with any third party. View our Privacy Policy. Identify the most important numberTopic 1 GapTopic 2 GapTopic 3 GapTopic 4 GapTopic 5 GapTopic 6 GapTopic 7 GapTopic 8 GapTopic 1 Yes Most ImportantTopic 2 Yes Most ImportantTopic 3 Yes Most ImportantTopic 4 Yes Most ImportantTopic 5 Yes Most ImportantTopic 6 Yes Most ImportantTopic 7 Yes Most ImportantTopic 8 Yes Most ImportantFeedback if Column 1Feedback if Column 2Feedback if Column 3Feedback if Column 4Q1 or Topic 1 Biggest Gap FeedbackBusynessBusyness Busyness can otherwise be described as 'doing' not 'being'. 'Doing' is just like it sounds. It's when we are mostly concerned only with getting things done. Like when we start filling our whole day with tasks for other people or working through holidays, family time, socialising time and never taking the moments we need to relax. To put it simply, we never switch off. This is when busyness leads to stress.Q2 or Topic 2 Biggest Gap FeedbackSelf-sabotageThis is when we act against our own best interests and are our own worst enemies. It is when one part of us wants one thing and another part wants something else. This leads to a feeling of being stuck and unable to achieve what we want to achieve.Q3 or Topic 3 Biggest Gap FeedbackImpostor SyndromeA thinking pattern where we doubt our abilities and accomplishments, fearing that we will be found out and exposed as a fraud.Q4 or Topic 4 Biggest Gap FeedbackOver thinkingOverthinking is caused by an overactive mind and is something that we have all experienced from time to time. It is when we dwell obsessively over the past or the future without discovering the answer or resolving anything. Despite our constant thinking, we just can't come to any solutions or gain any new insights.Q5 or Topic 5 Biggest Gap FeedbackCatastrophisingCatastrophising is the feeling that something is a lot worse than things truly are. We experience catastrophising when we imagine the outcome of a present or a future situation as having one or many disastrous outcomes - despite these ideas not being grounded in what's happening in reality. Constantly living in such a negative mindset will deplete our energy levels and leave us feeling tired and de-motivated.Q6 or Topic 6 Biggest Gap FeedbackPerfectionismThis is characterised by setting standards so high it's impossible to meet them. When we experience perfectionism, we are aspiring to a level of flawlessness that is not achievable. So we end up berating ourselves and being overly critical when we don't meet these standards. It's no wonder we end up feeling stressed!Q7 or Topic 7 Biggest Gap FeedbackLow trust Characterised by a lack of trust in others leading to beliefs like: we are motivated by negative external factors like ambition or greed. Living with high levels of distrust can lead to burnout and a workplace culture of coldness and indifference towards our jobs, coworkers and organisations.Q8 or Topic 8 Biggest Gap FeedbackMotivation and energyThe key sign of low levels of motivation and energy is when everything starts to feel like an effort; we feel bored and fatigued. When we are low on motivation, we feel like we have run out of steam. It means that even when we think about doing simple things, we can't find the energy to do them and find it harder to enjoy the things we usually gain happiness from.Call to Action for EveryoneCall to Action For Column 1It looks like you are doing well with managing your own stress overall. You are likely to have a good hold on where you choose to spend your time and energy. A balanced life is a combination of work, social interactions and hobbies/interests. Though you are doing well, hopefully, you have still found value in this report and identified any areas that are causing an imbalance for you. After you have read through your tailored recommendations, it will be time for you to set some aspirations. Perhaps this means just strengthening the boundaries you already have in place. Whatever you choose to work on, make this your goal.Committing to this goal will mean you have to give up some things too. So work out what you have to give up or stop doing. It may just mean waking up a little earlier on a Saturday or leaving your phone at work.Goal-setting might be new to you, read more about this process in my blog here. If you'd like to talk more about this process, or about your overall score, then schedule a free 30-minute discovery call with me.Get startedCall to Action For Column 2It looks like you are doing pretty well with managing your own stress overall. You are likely to have a good hold on where you choose to spend your time and energy. A balanced life is a combination of work, social interactions and hobbies/interests. Though you are doing well, hopefully, you have still found value in this report and identified any areas that are causing an imbalance for you. After you have read through your tailored recommendations, it will be time for you to set some aspirations. Perhaps this means just strengthening the boundaries you already have in place. Whatever you choose to work on, make this your goal.Committing to this goal will mean you have to give up some things too. So work out what you have to give up or stop doing. It may just mean waking up a little earlier on a Saturday or leaving your phone at work.Goal-setting might be new to you. If you'd like to talk more about this process, or about your overall score, then schedule a free 30-minute discovery call with me.Get startedCall to Action For Column 3Now that you have that clear in your mind what is out of balance, you need to target the area(s) to work on. The good news is that you can choose where you spend your time and energy. You can choose to discover what can help you de-stress so that you can do the things you want to do in life. A balanced life is a combination of work, social interactions and hobbies/interests. Hopefully, this report has helped you to begin identifying the things that are causing an imbalance for you. After you have read through your tailored recommendations, it will be time for you to set some aspirations. Perhaps you need to take more holidays or dedicate Sundays to spend time with friends or family or friends. Whatever you choose, this will be your goal. Committing to this goal will mean you have to give up some things too. So work out what you have to give up or stop doing. It may just mean waking up a little earlier on a Saturday or leave your phone at work.Goal-setting might be new to you. If you'd like to talk more about this process, or about your overall score, then schedule a free 30-minute discovery call with me.Begin your journey.Call to Action For Column 4Now that you have that clear in your mind what is out of balance, you need to target the area(s) to work on. The good news is that you can choose where you spend your time and energy. You can choose to discover what can help you de-stress so that you can do the things you want to do in life. A balanced life is a combination of work, social interactions and hobbies/interests. Hopefully, this report has helped you to begin identifying the things that are causing an imbalance for you. After you have read through your tailored recommendations, it will be time for you to set some aspirations. Perhaps you need to take more holidays or dedicate Sundays to spend time with friends or family or friends. Whatever you choose, this will be your goal. Committing to this goal will mean you have to give up some things too. So work out what you have to give up or stop doing. It may just mean waking up a little earlier on a Saturday or leave your phone at work.Goal-setting might be new to you. If you'd like to talk more about this process, or about your overall score, then schedule a free 30-minute discovery call with me.Get Started. Q1 or Topic 1 Biggest Gap Call to ActionQ2 or Topic 2 Biggest Gap Call to ActionQ3 or Topic 3 Biggest Gap Call to ActionQ4 or Topic 4 Biggest Gap Call to ActionQ5 or Topic 5 Biggest Gap Call to ActionQ6 or Topic 6 Biggest Gap Call to ActionQ7 or Topic 7 Biggest Gap Call to ActionQ8 or Topic 8 Biggest Gap Call to ActionFeedback IF 1Feedback IF 2Feedback IF 3Feedback IF 4Topic/Question 1 results text 1-3Congratulations! You are clearly setting boundaries and are taking the time you need to recharge. Well done.Topic/Question 1 results text 4-6Well done. Busyness is something you are successfully working on so keep going with what you are doing. Continue to evaluate and observe what is happening when you do feel as if you are getting back to the busyness cycle:Are you task switching a lot?Are you working through the day without taking breaks?Are you taking on too much work and overstepping your boundaries?Whatever it is you may catch yourself doing from time to time, remember to take a step back and ask yourself what different approach could you take. Could you delegate, refocus, reprioritise or leave it to another day? Perhaps you could not do it at all?Topic/Question 1 results text 7-9Your results show that this is an area of frustration for you. Busyness has likely become a habit and something that has developed over a long period. So let's talk about what you can do to overcome this. Firstly, it is important to distinguish busyness as just that, a habit. Understand that habits can be changed and the first step to doing this is through acknowledgement. The very fact that you have scored this high on the quiz shows that you have recognised it as a problem. This is key.Here are some top tips on what you can do to begin to move away from your busyness habit:Start small. Identify when you are moving from one task to another. Then take a 5-10 minute break or go for a short walk (preferably outside) before starting this new task.Reduce 'task switching'. Task switching interrupts your concentration and increases anxiety. It happens when you notice that email or facebook notification popping up and you just HAVE to look at it, leading you to break concentration from what you are focusing on at the time. Did you know that when this happens, it takes a full 20 minutes to return to the same level of concentration that you had before? So turn off notifications and instead schedule specific times to check your email, social media or anything else that you notice yourself task-switching between. This will help you focus on the task at hand. Introduce moments of calm. When you are chronically busy you are harming your ability to concentrate and focus. By introducing moments of calm you begin the journey back to improving your self-care and slowing down. This could mean taking few minutes of deep breathing; taking 5 minutes to look up from your desk and gaze through the window at trees blowing in the wind. Or it could be just placing your hands over your heart, closing your eyes and talking to yourself in a calm, encouraging way. Beginning this practice will help improve your concentration and focus. Topic/Question 1 results text 10-12Your results show that this is a challenging area for you. Busyness has likely become a habit and something that has developed over a long period. So let's talk about what you can do to overcome this. Firstly, it is important to distinguish busyness as just that, a habit. Understand that habits can be changed and the first step to doing this is through acknowledgement. The very fact that you have scored this high on the quiz shows that you have recognised it as a problem. This is key.Here are some top tips on what you can do to begin to move away from your busyness habit:Start small. Identify when you are moving from one task to another. Then take a 5-10 minute break or go for a short walk (preferably outside) before starting this new task.Reduce 'task switching'. Task switching interrupts your concentration and increases anxiety. It happens when you notice that email or facebook notification popping up and you just HAVE to look at it, leading you to break concentration from what you are focusing on at the time. Did you know that when this happens, it takes a full 20 minutes to return to the same level of concentration that you had before? So turn off notifications and instead schedule specific times to check your email, social media or anything else that you notice yourself task-switching between. This will help you focus on the task at hand. Introduce moments of calm. When you are chronically busy you are harming your ability to concentrate and focus. By introducing moments of calm you begin the journey back to improving your self-care and slowing down. This could mean taking few minutes of deep breathing; taking 5 minutes to look up from your desk and gaze through the window at trees blowing in the wind. Or it could be just placing your hands over your heart, closing your eyes and talking to yourself in a calm, encouraging way. Beginning this practice will help improve your concentration and focus. Topic/Question 2 results text 1-3Congratulations! You have identified this as an area you do particularly well in and do not suffer from stress from self-sabotage.Topic/Question 2 results text 4-6Well done. You are confidently managing self-sabotage although you may find yourself doing these behaviours and thinking patterns from time to time. When you notice you are doing this, ask yourself 'Is this a helpful thought or action?'. If your answer is no, then ask yourself 'what would be more helpful right now?' And act upon the answer.Topic/Question 2 results text 7-9You have identified self-sabotage as one of your areas of dissatisfaction. Some behaviours you might be experiencing are:Wanting success, but being afraid of it.Thinking about too many options, leading to procrastination and the feeling of being stuckMismanaging or spending your money without thought, and then feeling like you can't afford to take steps or invest in creating the life you want.The first step to overcoming self-sabotage is to take an inventory of what behaviours you are doing which are conflicting with what you truly want. You can start by looking for self-sabotage in how you think about and act towards the following:Success. Often a fear of success is a fear of change, or a feeling of being unable to cope with all that change will bring.Decision making.Spending habits.Negative thinking.Not taking responsibility.Too much planning and no action.Poor sleep routine or not enough sleep.Being too hard on yourself.What is coming up for you as you read this? You may find that you are putting one foot on the gas, and one on the accelerator. Take the time to think about how you can change this. Topic/Question 2 results text 10-12You have identified self-sabotage as a big challenge for you. Some behaviours you might be experiencing are:Wanting success, but being afraid of it.Thinking about too many options, leading to procrastination and the feeling of being stuckMismanaging or spending your money without thought, and then feeling like you can't afford to take steps or invest in creating the life you want.The first step to overcoming self-sabotage is to take an inventory of what behaviours you are doing which are conflicting with what you truly want. You can start by looking for self-sabotage in how you think about and act towards the following:Success. Often a fear of success is a fear of change, or a feeling of being unable to cope with all that change will bring.Decision making.Spending habits.Negative thinking.Not taking responsibility.Too much planning and no action.Poor sleep routine or not enough sleep.Being too hard on yourself.What is coming up for you as you read this? You may find that you are putting one foot on the gas, and one on the accelerator. Take the time to think about how you can change this. Topic/Question 3 results text 1-3Congratulations! You have a healthy realism with your expectations of yourself. This means you can internally and accurately assess your own abilities such as your skills, knowledge and expertise. Well done.Topic/Question 3 results text 4-6Well done. You are working on a healthy realism with your expectations of yourself. This means you can internally and accurately assess your abilities such as your skills, knowledge and expertise.Know that it is natural for everyone to experience feelings of imposter syndrome from time to time. When this happens, simply accept that you may be experiencing a lack of confidence. Then ask yourself, 'what might be a good way to check in with others and myself about how I am doing?'. Then simply check in. Topic/Question 3 results text 7-9Your results show that imposter syndrome is a block for you and a source of stress. You are likely experiencing regular feelings of inadequacy, of being a fraud, and you may be attributing your success to luck rather than skill and effort, worrying that you will soon be found out. All these feelings occur when you are experiencing this phenomenon despite there being real evidence of your success. It is worth realising that it is normal to experience some imposter feelings. This is especially true when you are in a new role or you are transitioning from a place where you are knowledgeable and confident, to one where you must learn and experience new things.However, when you start to experience this every day you are likely to have set yourself excessively high and unrealistic expectations of what success looks like. So high that they are unachievable. As well as this, you may be unable to assess your skills, expertise and performance accurately. So you are not giving yourself the credit you deserve.If this is true, then you will likely be unable to learn from past failures and this means you will try to avoid future challenges. It is these two behaviours that lead to frustration and stress.Ways to overcome this are:Learn to realistically assess your skills, expertise and performance.Recognise and adjust unhealthily, excessively high, self-imposed expectationsTalk to other people about whether or not they ever feel like a fraud. If you cannot find anyone then there is a wealth of material online about Imposter Syndrome and some talks by famous high achievers who have experienced this.Topic/Question 3 results text 10-12Your results show that imposter syndrome is a struggle for you and a source of stress. You are likely experiencing regular feelings of inadequacy, of being a fraud, and you may be attributing your success to luck rather than skill and effort, worrying that you will soon be found out. All these feelings occur when you are experiencing this phenomenon despite there being real evidence of your success. It is worth realising that it is normal to experience some imposter feelings. This is especially true when you are in a new role or you are transitioning from a place where you are knowledgeable and confident, to one where you must learn and experience new things.However, when you start to experience this every day you are likely to have set yourself excessively high and unrealistic expectations of what success looks like. So high that they are unachievable. As well as this, you may be unable to assess your skills, expertise and performance accurately. So you are not giving yourself the credit you deserve.If this is true, then you will likely be unable to learn from past failures and this means you will try to avoid future challenges. It is these two behaviours that lead to frustration and stress.Ways to overcome this are:Learn to realistically assess your skills, expertise and performance.Recognise and adjust unhealthily, excessively high, self-imposed expectationsTalk to other people about whether or not they ever feel like a fraud. If you cannot find anyone then there is a wealth of material online about Imposter Syndrome and some talks by famous high achievers who have experienced this.Topic/Question 4 results text 1-3Congratulations! You must be a natural at being present. This means you are using helpful problem solving and reflective thinking strategies. Keep it up. This is a healthy approach to using your mind.Topic/Question 4 results text 4-6Well done. This is an area that you have identified as something you do from time to time.While it is natural for us to ruminate, it's not good if it is keeping us awake or creating feelings of fear and anxiety. When you catch yourself overthinking, stop and take a deep breath. Ask yourself if you are problem-solving or ruminating without hope of finding out the answer. If you are problem-solving then go for it, you will get to the solution in due course. If it is ruminating then ask yourself, 'what information do I need to answer these questions?' and 'where can I get the answers?'. Then decide what you need need to do next.Sometimes it's helpful to do a brain dump of everything that is whirling around in your mind. Try writing it all down on a piece of paper. Then sit back and relax. If it starts up again, then do this again. Repeat until its all out. This may help just empty your mind.Topic/Question 4 results text 7-9Your results show that overthinking is an irritating area for you.There are two forms of overthinking - dwelling on the past and worrying about the future.You may experience the constant ruminating of your thoughts or find that you are running through past and future scenarios over, and over again. There is a constant rehashing related to how things unfolded or will unfold, trying to search for just the right answer. You are likely to do the following: Spend time worrying about things you have no control over.Mind read the intentions of other people.Replay scenes over and over to try to find the answer.Relive conversations to try to understand them better or decipher the meaning of them. All the while adding in things that you should have said, or that you should have said a different way.Wake up in the middle of the night thinking about what happened or will happen.Ask yourself "what if..." to try to resolve a situation.Struggle to shut your mind down.Overthinking is different from problem-solving and what's known as 'reflective thinking'. Problem-solving is when you are attempting to come up with a solution to something. One way you can do this is to ask yourself a series of questions that will help you move forward:What are all the things I am thinking about in relation to this problem?Out of all these things what are the things I can do something about?Which of these things do I want to focus on? (Choose one)What is preventing me from moving forward? What resources do I need to do this, and how can I access them?'Reflective thinking' is the process that helps you to gain new insights. It's when you outline what happened and identify what you would do differently if you were to do it again. This means identifying any insights or learnings you can extract from the experience, and then considering what you would do differently in the future when you are faced with the same or similar situation.We use both problem-solving and reflective thinking to consider how we might learn from our past and move forward with more likelihood of success.Here are some ways to begin to interrupt this habitual overthinking so that you can adopt a problem solving or reflective thinking style:Act as if you are confident, fearless (even when you don't feel like it).Practice mindfulness and being present. Ask yourself, 'where am I?' and 'when am I?' whenever you notice you are rehashing the past or worrying about the future.Practice gratefulness three times a day.Topic/Question 4 results text 10-12Your results show that overthinking is a big challenge for you.There are two forms of overthinking - dwelling on the past and worrying about the future.You may experience the constant ruminating of your thoughts or find that you are running through past and future scenarios over, and over again. There is a constant rehashing related to how things unfolded or will unfold, trying to search for just the right answer. You are likely to do the following: Spend time worrying about things you have no control over.Mind read the intentions of other people.Replay scenes over and over to try to find the answer.Relive conversations to try to understand them better or decipher the meaning of them. All the while adding in things that you should have said, or that you should have said a different way.Wake up in the middle of the night thinking about what happened or will happen.Ask yourself "what if..." to try to resolve a situation.Struggle to shut your mind down.Overthinking is different from problem-solving and what's known as 'reflective thinking'. Problem-solving is when you are attempting to come up with a solution to something. One way you can do this is to ask yourself a series of questions that will help you move forward:What are all the things I am thinking about in relation to this problem?Out of all these things what are the things I can do something about?Which of these things do I want to focus on? (Choose one)What is preventing me from moving forward? What resources do I need to do this, and how can I access them?'Reflective thinking' is the process that helps you to gain new insights. It's when you outline what happened and identify what you would do differently if you were to do it again. This means identifying any insights or learnings you can extract from the experience, and then considering what you would do differently in the future when you are faced with the same or similar situation.We use both problem-solving and reflective thinking to consider how we might learn from our past and move forward with more likelihood of success.Here are some ways to begin to interrupt this habitual overthinking so that you can adopt a problem solving or reflective thinking style:Act as if you are confident, fearless (even when you don't feel like it).Practice mindfulness and being present. Ask yourself, 'where am I?' and 'when am I?' whenever you notice you are rehashing the past or worrying about the future.Practice gratefulness three times a day.Topic/Question 5 results text 1-3Congratulations! Catastrophising is not a thinking style that is tripping you up. Keep up the good work. Topic/Question 5 results text 4-6Well done! Though catastrophising might trip you up from time to time, this is natural. Catastrophising helps us to look out for danger and take appropriate steps to avoid it. If you do find yourself thinking in this way, ask yourself:What's the worst that can happen?How would I handle that if it ever happened? Anticipating the worst and having a plan can interrupt the catastrophising cycle.Topic/Question 5 results text 7-9You have identified catastrophising as one of your frustrations. Constantly thinking about situations and future happenings as ending in a disaster will be depleting your energy, giving you feelings of helplessness and inadequacy, and even interrupting your sleep patterns. It's a way of being self-defeating. In the long-term, catastrophising will drain you of motivation and energy which can potentially lead to serious health problems. Here are some of the habitual thinking patterns that you may be engaging in:Jumping to conclusions and making irrational assumptions about circumstances or others which are rarely based on facts or evidence.Always taking the blame for everything that goes wrong whether or not there was any personal responsibility for the outcome. Or never taking the credit for when things go right, this can lead to feeling like a victim of circumstance.Thinking in the absolute, so when you use language like always, never, good, bad, right, wrong. Doing this means you dismiss the viewpoints of others, missing the opportunity of gaining insights through other perspectives.Generalising by using past experiences as a reference point for future circumstances. For example, "I had a bad experience with a dentist which means all dentists are bad and that's why I am frightened of them".Labelling yourself, others and experiences so that you short cut to describing them before you understand them fully, assigning specific attributes to them. For example, "I feel sad therefore I must have depression". Rather than saying "feeling sad is a normal emotion, it will pass". We hear more and more labelling these days... ie CEOs are psychopaths; that person is a narcissist and so on.Should, would, could, must. These statements put undue pressure on you and on other people to meet your high standards and expectations. This is unhelpful because it sets you and other people up for failure.Emotional reasoning. This is where you see the world through the lens of your emotions. The problem with this is that your mood determines your experience i.e. "I am feeling low energy today so everything is really hard and unenjoyable".Magnification and minimisation. A thinking pattern where you tend to magnify the positive attributes of another person, whilst minimising your positive attributes.It's a big list! To help you understand which of these you are using most often, start to practice self-observation. Try doing some reflection at the end of the day. This practice will help you identify those thinking habits and communication approaches you use which are causing you to see everything as a catastrophe. Once you have identified these, take a moment to imagine what else you might be telling yourself about something. Then ask, 'what would be a more helpful way of looking at this?'. It will certainly take some time and practice to make these changes, so remember to be kind on yourself. A helpful way to manage your thoughts like this is through journaling.Topic/Question 5 results text 10-12You have identified catastrophising as one of your biggest challenges. Constantly thinking about situations and future happenings as ending in a disaster will be depleting your energy, giving you feelings of helplessness and inadequacy, and even interrupting your sleep patterns. It's a way of being self-defeating. In the long-term, catastrophising will drain you of motivation and energy which can potentially lead to serious health problems. Here are some of the habitual thinking patterns that you may be engaging in:Jumping to conclusions and making irrational assumptions about circumstances or others which are rarely based on facts or evidence.Always taking the blame for everything that goes wrong whether or not there was any personal responsibility for the outcome. Or never taking the credit for when things go right, this can lead to feeling like a victim of circumstance.Thinking in the absolute, so when you use language like always, never, good, bad, right, wrong. Doing this means you dismiss the viewpoints of others, missing the opportunity of gaining insights through other perspectives.Generalising by using past experiences as a reference point for future circumstances. For example, "I had a bad experience with a dentist which means all dentists are bad and that's why I am frightened of them".Labelling yourself, others and experiences so that you short cut to describing them before you understand them fully, assigning specific attributes to them. For example, "I feel sad therefore I must have depression". Rather than saying "feeling sad is a normal emotion, it will pass". We hear more and more labelling these days... ie CEOs are psychopaths; that person is a narcissist and so on.Should, would, could, must. These statements put undue pressure on you and on other people to meet your high standards and expectations. This is unhelpful because it sets you and other people up for failure.Emotional reasoning. This is where you see the world through the lens of your emotions. The problem with this is that your mood determines your experience i.e. "I am feeling low energy today so everything is really hard and unenjoyable".Magnification and minimisation. A thinking pattern where you tend to magnify the positive attributes of another person, whilst minimising your positive attributes.It's a big list! To help you understand which of these you are using most often, start to practice self-observation. Try doing some reflection at the end of the day. This practice will help you identify those thinking habits and communication approaches you use which are causing you to see everything as a catastrophe. Once you have identified these, take a moment to imagine what else you might be telling yourself about something. Then ask, 'what would be a more helpful way of looking at this?'. It will certainly take some time and practice to make these changes, so remember to be kind on yourself. A helpful way to manage your thoughts like this is through journaling.Topic/Question 6 results text 1-3Congratulations! Perfectionism is not an area of stress for you. This means you have a good handle on your expectations of yourself and others. It also means that your perception of other's expectations of you are grounded and realistic. Topic/Question 6 results text 4-6Well done. This is an area that sometimes causes you stress but is not a problem overall. Recognise that high standards are a good thing for us to have for ourselves and others. It helps us with our very natural human instinct to improve and strive for better. When you find yourself being judgemental about yourself and others performance, try being a little compassionate and see where that takes you.Topic/Question 6 results text 7-9Perfectionism is an area you have identified as causing you some irritation. There are three ways that this could be showing up for you, you may find that you are one or all three:Self-oriented. Which means you have excessively high standards of yourself, standards which are so difficult to meet that you feel like you are failing even as you are striving for success.Other oriented. This means you have excessively high standards of others who cannot meet these unrealistic expectations. Others will never measure up or meet your requirements for a good relationship be it romantic, friendship or professional. This one leaves you feeling isolated and alone which in itself leads to increased levels of stress.Socially prescribed. This is what you tell yourself about other’s expectations of you. It could be real or imagined but is not validated, which means it is just a guess. It is closely related to 'self-oriented' but originates in your beliefs about what society’s expectations of you are. To counteract this you must first accept that having high standards and striving to improve is not a bad thing in itself. Here are some things you can do to start to modify your expectations of yourself, others and your guesswork about what others think of you:Recalibrate. Explore what other people’s expectations, actions and results are for a situation where perfectionism is showing up for you. How do their expectations match your own? Experiment with breaking the rules. For example, if you are always on time... try being 5 minutes late and see what happens. Or if you answer emails as soon as you get them... try leaving it for an extended amount of time. What if you leave your bed unmade? The possibilities are endless. You can get creative here, the aim is to see whether or not your fears of what could happen really do come true...Get a handle on what perfectionist thoughts drive you to do things a certain way and cause you to panic when you don't do them. When you experience a perfectionist thought, try giving yourself a realistic alternative thought. Choose a thought that is easier on yourself and others. Then evaluate, what the difference is between the two. An example of this is, 'my friend is late all the time, why can't they be on time like me? I demonstrate respect for them by showing up when we agreed. Maybe it's become they don't respect me. Now I feel angry and humiliated"The alternative thought is 'my friend is late a lot, they are not very good at planning ahead. Perhaps I could ask them to come earlier or about what is causing it.' See how the second thought is a lot kinder to your friend and how it doesn't end up jumping to be annoyed or humiliated.Topic/Question 6 results text 10-12Perfectionism is an area you have identified as causing you significant stress. There are three ways that this could be showing up for you, you may find that you are one or all three:Self-oriented. Which means you have excessively high standards of yourself, standards which are so difficult to meet that you feel like you are failing even as you are striving for success.Other oriented. This means you have excessively high standards of others who cannot meet these unrealistic expectations. Others will never measure up or meet your requirements for a good relationship be it romantic, friendship or professional. This one leaves you feeling isolated and alone which in itself leads to increased levels of stress.Socially prescribed. This is what you tell yourself about other’s expectations of you. It could be real or imagined but is not validated, which means it is just a guess. It is closely related to 'self-oriented' but originates in your beliefs about what society’s expectations of you are. To counteract this you must first accept that having high standards and striving to improve is not a bad thing in itself. Here are some things you can do to start to modify your expectations of yourself, others and your guesswork about what others think of you:Recalibrate. Explore what other people’s expectations, actions and results are for a situation where perfectionism is showing up for you. How do their expectations match your own? Experiment with breaking the rules. For example, if you are always on time... try being 5 minutes late and see what happens. Or if you answer emails as soon as you get them... try leaving it for an extended amount of time. What if you leave your bed unmade? The possibilities are endless. You can get creative here, the aim is to see whether or not your fears of what could happen really do come true...Get a handle on what perfectionist thoughts drive you to do things a certain way and cause you to panic when you don't do them. When you experience a perfectionist thought, try giving yourself a realistic alternative thought. Choose a thought that is easier on yourself and others. Then evaluate, what the difference is between the two. An example of this is, 'my friend is late all the time, why can't they be on time like me? I demonstrate respect for them by showing up when we agreed. Maybe it's become they don't respect me. Now I feel angry and humiliated"The alternative thought is 'my friend is late a lot, they are not very good at planning ahead. Perhaps I could ask them to come earlier or about what is causing it.' See how the second thought is a lot kinder to your friend and how it doesn't end up jumping to be annoyed or humiliated.Topic/Question 7 results text 1-3Congratulations! Low trust is an area you do not struggle with. Topic/Question 7 results text 4-6Well done. Low trust is something you have identified as being a challenge only from time to time. It is worth recognising that our intuition is always operating and if your intuition is alerting you to take care, then the best thing is to follow that instinct. It is good to tread carefully until you are certain that the situation or the person is trustworthy. If you notice you are becoming cynical, try asking yourself, 'what would I do if this situation or person was trustworthy?'. If you find you are comfortable with the answer, act on that instead of your impulse to act upon your suspiscions.Topic/Question 7 results text 7-9You have identified low trust as one of your frustrations. This may be manifesting in your reliance on cynicism to manage your feelings of distrust.Whilst on the one hand cynicism can be a healthy tactic that helps keep stress and burnout at bay, it may also be that you have developed high levels of cynicism to help you manage emotional exhaustion. This is likely to have been caused by overwhelming demands and high expectations of your performance, despite a lack of resources to help get the job done.The problem is that if you are relying on cynicism as the primary strategy for managing your levels of stress, this will lead to negative outcomes for yourself. It results in lower motivation, lower performance and less productivity.When you are of a cynical mindset at work you may also experience increased levels of disengagement and conflict with colleagues, your manager and direct reports. You may not want to go to work because you are exhausted all the time. Or you may be using all your leave to take more mental health days than you want to.One option is to learn other coping strategies that lead to more positive results:Evaluate how you manage your time and your priorities. It may be that you are taking work on in a first come first served basis. There are some amazing productivity tools such as The Bullet Journal which can help you structure your time, prioritise your effort and introduce good time-management practices (like planning ahead, deleting unproductive tasks and reviewing what has been achieved). Using this kind of tool will help reduce feelings of being overwhelmed with the demands of your workload.Many people who are overwhelmed at work are highly self-reliant. This can lead to wondering why nobody lends a hand when you are not coping. The first thing you need to do is to stop and ask yourself 'what am I doing now that I could stop doing?' or 'what am I doing that someone else could do or help with?'. Often the hardest part of this strategy is asking for help or learning to delegate and work through others.Working within our Circle of Influence. So what does this mean? In a nutshell, you cannot control everything and neither should you try to. It is easy to get involved in activities or tasks that you are interested in but have little influence over. This means your efforts have minimal impact and take you away from your primary accountabilities. So focus on where you have the most impact.Put yourself first. This means setting boundaries and relentlessly prioritising. Don’t work through your breaks, take walks out in the fresh air throughout the day and don’t work late every night. Start having discussions with your boss about what your priorities are with the aim of becoming clear and realistic about your workload. Ensure this workload meets your capacity. Finally, make sure you carve out time to spend with your friends and family.When you identify yourself thinking and making cynical remarks try to reframe them. Ask yourself “how could I put this more positively?”.Topic/Question 7 results text 10-12You have identified low trust as one of your biggest causes of stress. This may be manifesting in your reliance on cynicism to manage your feelings of distrust which could be impacting on your ability to make healthy connections at work or in your personal life.Whilst on the one hand cynicism can be a healthy tactic that helps keep stress and burnout at bay, it may also be that you have developed high levels of cynicism to help you manage emotional exhaustion. This is likely to have been caused by overwhelming demands and high expectations of your performance, despite a lack of resources to help get the job done.The problem is that if you are relying on cynicism as the primary strategy for managing your levels of stress, this will lead to negative outcomes for yourself. It results in lower motivation, lower performance and less productivity.When you are of a cynical mindset at work you may also experience increased levels of disengagement and conflict with colleagues, your manager and direct reports. You may not want to go to work because you are exhausted all the time. Or you may be using all your leave to take more mental health days than you want to.One option is to learn other coping strategies that lead to more positive results:Evaluate how you manage your time and your priorities. It may be that you are taking work on in a first come first served basis. There are some amazing productivity tools such as The Bullet Journal which can help you structure your time, prioritise your effort and introduce good time-management practices (like planning ahead, deleting unproductive tasks and reviewing what has been achieved). Using this kind of tool will help reduce feelings of being overwhelmed with the demands of your workload.Many people who are overwhelmed at work are highly self-reliant. This can lead to wondering why nobody lends a hand when you are not coping. The first thing you need to do is to stop and ask yourself 'what am I doing now that I could stop doing?' or 'what am I doing that someone else could do or help with?'. Often the hardest part of this strategy is asking for help or learning to delegate and work through others.Working within our Circle of Influence. So what does this mean? In a nutshell, you cannot control everything and neither should you try to. It is easy to get involved in activities or tasks that you are interested in but have little influence over. This means your efforts have minimal impact and take you away from your primary accountabilities. So focus on where you have the most impact.Put yourself first. This means setting boundaries and relentlessly prioritising. Don’t work through your breaks, take walks out in the fresh air throughout the day and don’t work late every night. Start having discussions with your boss about what your priorities are with the aim of becoming clear and realistic about your workload. Ensure this workload meets your capacity. Finally, make sure you carve out time to spend with your friends and family.When you identify yourself thinking and making cynical remarks try to reframe them. Ask yourself “how could I put this more positively?”.Topic/Question 8 results text 1-3Congratulations! Motivation and energy is an area you do not struggle with. Topic/Question 8 results text 4-6Well done, motivation and energy must be an area you only struggle with intermittently. When you do find yourself lacking in motivation and energy at a time that it is needed, then one strategy is to imagine what it would be like if you did feel motivated. See what happens.If that doesn't work then, you can act as if you are motivated and see what happens.And if that doesn't work? Try to evaluate whether you are looking at whatever it is you have to tackle as a big, huge single thing to be done. If this is the case then, try just taking the first step or doing a little bit and then another and another. Before you know it, you will be immersed in what you are doing and have enough motivation and energy to finish.Try visualising whatever it is that is demotivating you as having been completed. Then engage with how that feels. This may galvanise you into action. Good luck!Topic/Question 8 results text 7-9Your motivation and energy levels in and around work are showing up as an area that you are unsatisfied with. Low motivation and accompanying low energy levels can be caused by these things:Ordering yourself around. Has the voice on your head ever said things like 'get up, you are so lazy' or 'you have to do this, you are such an idiot'?.Feeling overwhelmed. This can be because you are approaching a task with high expectations. You may be thinking about getting to the result in a single step instead of breaking it down and/or thinking you have to do this all by yourself.Thinking about how awful a task is before you even start. You are focusing on what is demotivating you and that leads to low energy and a low desire even to get started.Unable to congratulate yourself on your achievements no matter how small. This feels similar to overwhelm. You may find you are always looking at what needs to be done which leads you to feel that life is like a treadmill - boring and relentlessUsing fear to motivate yourself. This can be exhausting. You may be telling yourself, "if I don't get this done, my boss will be angry with me" or "I have to work late otherwise my boss will think I'm lazy".Do you recognise any of these? Here are some of the ways you can increase your motivation and energy levels at work:Use compassion when you talk to yourself. Try thinking of that voice in your head as your friend instead of your sergeant major. For example, instead of telling yourself you are an idiot, try saying you are doing your best and you just made a mistake. Everyone makes mistakes from time to time.Try breaking large tasks and projects into small, manageable steps. Then focus only on what has to be done first. Think about whether or not some of the work can be delegated to someone else, or whether you might need to ask others for help.Focus on the things you like. When you dislike doing particular things, it is all too easy to focus on the negative. Instead, try to focus on what the completed job looks like and how you will feel when you are there.Treat yourself to those warm fuzzy feelings of accomplishment. Get into the habit of looking at what has been achieved in your given time frame. Try to appreciate where you are now, and what brought you here.Getting into these practices means you are developing your ability to self-motivate and replenish energy levels so that you can remain productive at work.Topic/Question 8 results text 10-12Your motivation and energy levels in and around work are showing up as an area that you are struggling with. Low motivation and accompanying low energy levels can be caused by these things:Ordering yourself around. Has the voice on your head ever said things like 'get up, you are so lazy' or 'you have to do this, you are such an idiot'?.Feeling overwhelmed. This can be because you are approaching a task with high expectations. You may be thinking about getting to the result in a single step instead of breaking it down and/or thinking you have to do this all by yourself.Thinking about how awful a task is before you even start. You are focusing on what is demotivating you and that leads to low energy and a low desire even to get started.Unable to congratulate yourself on your achievements no matter how small. This feels similar to overwhelm. You may find you are always looking at what needs to be done which leads you to feel that life is like a treadmill - boring and relentlessUsing fear to motivate yourself. This can be exhausting. You may be telling yourself, "if I don't get this done, my boss will be angry with me" or "I have to work late otherwise my boss will think I'm lazy".Do you recognise any of these? Here are some of the ways you can increase your motivation and energy levels at work:Use compassion when you talk to yourself. Try thinking of that voice in your head as your friend instead of your sergeant major. For example, instead of telling yourself you are an idiot, try saying you are doing your best and you just made a mistake. Everyone makes mistakes from time to time.Try breaking large tasks and projects into small, manageable steps. Then focus only on what has to be done first. Think about whether or not some of the work can be delegated to someone else, or whether you might need to ask others for help.Focus on the things you like. When you dislike doing particular things, it is all too easy to focus on the negative. Instead, try to focus on what the completed job looks like and how you will feel when you are there.Treat yourself to those warm fuzzy feelings of accomplishment. Get into the habit of looking at what has been achieved in your given time frame. Try to appreciate where you are now, and what brought you here.Getting into these practices means you are developing your ability to self-motivate and replenish energy levels so that you can remain productive at work.Total of current:Total of desired:Simplified Current TotalSimplified Desired TotalTopic 1 Total for CurrentTopic 2 Total for CurrentTopic 3 Total for CurrentTopic 4 Total for CurrentTopic 5 Total for CurrentTopic 6 Total for CurrentTopic 7 Total for CurrentTopic 8 Total for CurrentTopic 1 Total for DesiredTopic 2 Total for DesiredTopic 3 Total for DesiredTopic 4 Total for DesiredTopic 5 Total for DesiredTopic 6 Total for DesiredTopic 7 Total for DesiredTopic 8 Total for DesiredPhoneThis field is for validation purposes and should be left unchanged. This iframe contains the logic required to handle Ajax powered Gravity Forms.