AS@W
AS@W Antidepressant Skills at Work: Dealing with Mood Problems in the Workplace
Solving Problems Effectively
Step 3 Compare these actions

Consider which of these actions are most likely to help the problem. Look at the advantages and disadvantages of each action. Be realistic and keep an open mind.


Here is an example. It was done by Amy, employed as an Executive Assistant to a Vice President.


Action Worksheet (example)

The Problem:

My workload is overwhelming – files are piling up in my tray and even though I work long hours I keep getting further behind. I’ve told my boss that the workload has been growing quickly, but she doesn’t do anything about it. The whole situation seems out of control and I’m starting to feel pretty depressed.

  Action Advantages Disadvantages
1 Just keep going, maybe my boss will notice how overloaded I am and she will get another employee to take over some of the work. (Passive) It’s what I’m used to doing.
I won’t get into conflict.
It will probably keep getting worse.
If I fall behind much more, I could get into big trouble.
I’ll become even more depressed.
2 March in to my boss’s office and let her know that I’ve had enough, ask her to stop making unreasonable requests. (Aggressive) I’ll be speaking my mind. My boss might fix the situation. I don’t enjoy confronting people. My boss might get angry with me for being so direct, and this might become a new problem.
3 Write down all the jobs that are on my desk, then note which ones are urgent to do today, and which ones need to be done this week or this month. That way, I’ll be focusing my energy on the highest priority tasks and I can plan ahead a little more effectively. (Assertive) I can catch up with the urgent jobs. That would take some pressure off so I can look for other solutions. I would feel more in control of the situation – that would help my mood. I’ll still need to deal with the workload problem at some point.

 

Now it's your turn:

Action Worksheet

The Problem:

pencil

 

 

 

 

  Action Advantages Disadvantages
1

pencil

 

 

 

 

 

 

 

 

 

 

 

2

pencil

 

 

 

 

 

 

 

 

 

 

 

3

pencil

 

 

 

 

 

 

 

 

 

 

 

 

You may download the worksheets or the entire book for use on your computer or for printing out.