Stress Management

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