Working calmly under stress and pressure
People with this competence:
Are immediately aware of their feelings of rising stress;
Know that stress in life is inevitable and can calm themselves and deal with it productively;
Are able to influence stressful events and act to improve the immediate situation;
Have the ability to maintain composure and control aggressive, hostile and irresponsible behavior;
Know when to push back hard and when to let go;
Have vitality and strength in them; and
Have developed a high tolerance for frustration and “don’t sweat the small stuff”.
People lacking this competency;
Tend to view stress as external events; they don’t realize that stress is our reaction to external events;
Develop somatic (bodily) responses to stress (anxiety, tension, nervous laughter, dry; mouth, scared, moody, irritable);
Are unable to concentrate, become forgetful, can’t think clearly;
Tend to worry about the future;
Act impulsively; and
Have a low frustration tolerance and engage in unpredictable, sometimes explosive, abusive or self-defeating behavior.
Development tips:
Recognize that stress is a part of daily life and think of it as a chance to grow;
Become aware – in the moment - of your own reactions to stress and choose a healthier response;
Expect change; learn to anticipate and tolerate uncertainty;
Find a relaxation technique that works for you and practice it regularly (i.e., deep breathing, meditation, relaxation tapes, listen to music, take a walk, take up yoga, take up a hobby, read a book or see a movie to get your mind off things, get a massage, exercise, do Tai Chi, visualize a happy, stress-free time and make a genuine attempt to re-activate those feelings of relaxation and no stress);
Seek support from others;
Develop assertive behaviors, speak up on your own behalf, there’s no need to accept abusive or bullying behavior;
Be healthy. Exercise regularly and eat a balanced diet daily; take care of yourself;
Talk with friends or someone you can trust about your worries/problem;
Budget your time wisely. Leave enough time to get to your destination (the airport, your next meeting) so you aren’t feeling stressed while getting there;
Plan ahead, avoid procrastination, set boundaries on your time and insist that others honor them;
Set realistic goals, prioritize, do your best and let it go at that;
Try not to control everyone and everything; assume control only over what’s within your control;
Stop blaming yourself; and
Focus on the positive and the good.
Quotes:
"What madness is it in expecting evil before it arrives?" - Marcus Annaeus Seneca
"Reality is something you rise above." - Liza Minnell
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