style questionnaire
There is a particular style of behaving and thinking that seems to make people at
higher risk of being stressed. This has been called various things, like hurry
sickness or Type A Behaviour. Common characteristics of Type A behaviour are:
Most of us show some signs of Type A Behaviour. However, too much Type A
Behaviour can be bad for your health.
The opposite of this has been called Type B Behaviour. People who engage in this
behaviour tend to be more easygoing and relaxed. They are less likely to become
agitated or uptight. Also, they are less likely to neglect leisure activities. For Type Bs,
personal worth and success is based on a much broader range of factors than what
they produce, do or achieve.
Often, in situations where there is little pressure, Type As and Type Bs will behave
and respond in a similar way. Where striking differences tend to show up is in
pressure situations. Indeed, Type As tend to produce more stress hormones and, in
general, show a heightened stress response when they are agitated. The more
stressed they are, the more Type A behaviours they are likely to display.
Result: You will determine whether your personality falls in the Type A or Type B
range. If your scores are in the Type A range, you might wish to consider how to
begin to moderate certain aspects of your personality.
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SELF-EVALUATION: THE GLAZER- STRESS CONTROL LIFE-STYLE QUESTIONNAIRE
As you can see, each question below is composed of a pair of adjectives or phrases separated by a series of horizontal
lines. Each pair has been chosen to represent two kinds of contrasting behaviour. Each of us belongs somewhere along
the line between the two extremes. Circle where you think you belong between the two extremes. Some of these
questions are concerned with work experience. If you are not working, alter the question so it refers to your home life.
1. Doesnt mind leaving things temporarily 1 2 3 4 5 6 7 Must get things finished once started
4. Listens well, lets others finish talking 1 2 3 4 5 6 7 Anticipates others in conversation (nods,
interrupts, finishes off sentences)
8. Takes one thing at a time 1 2 3 4 5 6 7 Tries to do more than one thing at a time
10. Concerned with satisfying self, 1 2 3 4 5 6 7 Wants recognition from others about a job
not others well done
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12. Easy going 1 2 3 4 5 6 7 Hard driving
18. Never judges things in terms of numbers 1 2 3 4 5 6 7 Often judges things in terms of numbers
(how many, how much)
19. Casual about work 1 2 3 4 5 6 7 Takes work very seriously (works
weekends, brings work home)
20. Not very precise 1 2 3 4 5 6 7 Very precise
This questionnaire was designed by Dr Howard Glazer for Philip Goldbergs Executive Health (Business week Books
1978).
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SELF-EVALUATION:
THE GLAZER STRESS CONTROL LIFESTYLE QUESTIONNAIRE
Total your score across the 20 questions. The lowest possible score is 20, the highest
possible score is 140.
Now, look at the following list to identify where you fall along the Type A - Type B
continuum.
This questionnaire will give you some idea of where you stand with regard to Type A
behaviour. The higher your score, the more you may be putting yourself under some
risk of stress-related health problems.
Remember, however, that even Type B people occasionally slip into Type A behaviour,
particularly at times of change or crisis, and that these patterns of behaviour can
change over time.
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Changing Type A Behaviour
If you find that you are someone who displays a high level of Type A behaviour, you
may wish to consider ways of altering your lifestyle and coping strategies.
In order to begin this process, it can be helpful to think of your Type as a habitual
behaviour pattern, rather than as a stable part of your personality. Behaviour
patterns can be altered and modified over time.
Research has found that it is indeed possible to make such changes. For example, Dr
Milton Friedman has worked with Type As who had already had heart attacks; in a 5
year study if Type As adopted healthier lifestyles, they were less likely to have
subsequent attacks. This was particularly the case for those individuals who learned to
relax, to monitor their stress responses and who learned to set realistic goals and
expectations.
Two particular ways of helping to modify Type A behaviour are drilling and cueing.
With cueing, the aim is to give ourselves clear reminders of our desire to change
away from Type A behaviour. This can be particularly effective if they are visual
reminders. For example, sticking labels on our desks, diaries, cars, lunch boxes or
kitchen cabinets can be useful cues to remind us to engage in less stressful
behaviours.
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Steps towards a Healthier Lifestyle
There are many ways in which you might consider adapting your behaviour in order to
become less Type A. What you decide to change will depend very much on what you
do now and what changes will fit in most comfortably with your existing lifestyle.
However, in considering what to change, here are 21 specific steps towards a
healthier non-Type A lifestyle.
1. Set goals and priorities. There isnt time to do everything. Do the essentials,
delegate what you can and forego the rest.
2. Do things that slow you down. For example, read books that make you think
and do activities that require care rather than activities that can be rushed
through.
3. Avoid making unnecessary appointments. Ask yourself whether that
appointment that you have made is really useful or whether the same ends
might be achieved in a less time demanding way (e.g. a telephone call or
letter).
4. Avoid setting unachievable deadlines. Be realistic about your time schedules
and allow yourself time to deal with the unpredictable hitches and snags that
can frequently occur.
5. Learn to say no. Only take on that which you feel you have sufficient time to
complete in an efficient and effective way.
6. Leave gaps between appointments. Appointments may over run, although
you should avoid this where possible. Also, you need time to prepare yourself
for the next appointment.
7. Do only one thing at a time. Avoid the temptation to engage in polyphasic
behaviour. Doing something well and efficiently usually requires your whole
attention.
8. Take as many stress-free breaks during the day as you can. Allow time for
relaxation and recovery in order to recharge your batteries; for example, tea
breaks.
9. Create a sanctuary at home. Let home become a place to retreat, rather than
just a place of more work.
10. Spend some time alone each day, doing nothing, even if only for a few
minutes.
11. Learn to relax. Develop the skill of being able to relax wherever and whenever
you need to.
12. Accept that you do not always have to be right. This can really help to take
the pressure off yourself. Consider whether you are adopting a double-
standard, expecting more of yourself than you would of others.
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13. Give more thought to the needs of others. Rather than making assumptions
about what others think, feel and need, allow yourself time to think things
through from their perspective. This can help to reduce conflict and lead to
more efficient working.
14. Restrain yourself from constantly talking. Really listen to others and avoid
finishing their sentences for them.
15. Learn to enjoy food. Many type As wolf food down rather than taking the time
to enjoy the taste of it.
16. Use traffic jams and other potentially irritating situations to take some
deep breaths and relax.
17. Consider avoiding people or events which create stress. If certain
situations or people irritate you, then make alternative arrangements.
18. Before rushing into a new task, consider both whether it is really
important and also the best way to accomplish it.
19. Negotiate with those with whom you live on who does what at home, in
order to minimise conflict and resentment.
20. Plan leisurely non-structured holidays and breaks. Set up breaks that do
not involve time schedules but do allow for spontaneity. Perhaps go on holiday
without wearing a watch let your body find its own pace and time schedule.
21. Relieve stress through exercise, relaxation and laughter. Have fun!
Consider all of the ways in which you display Type A behaviour at the moment. List
up to 10 ways in which you can reduce your level of Type A behaviour and/or
increase your level of Type B behaviour.
1.
2.
3.
4.
5.
6.
7.
8.
9.
10.
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Now, select from that list the 3 most important changes that you wish to make.
The way(s) in which I shall ensure that this change takes place are:
The ways that I shall monitor that my planned change has taken place are:
The way(s) in which I shall ensure that this change takes place are:
The ways that I shall monitor that my planned change has taken place are:
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C. One change that I want to make is:
_______________________________________________________________
_______________________________________________________________
The way(s) in which I shall ensure that this change takes place are:
The ways that I shall monitor that my planned change has taken place are:
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