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Chapter 6 4A

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27 views

Chapter 6 4A

Uploaded by

Alfa Lokhande
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PPTX, PDF, TXT or read online on Scribd
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4 A’s of Stress Management

Need stress relief? Try the 4 A's

• Avoid,
• Alter,
• Accept
• Adapt
Avoid
Believe it or not, you can simply avoid a lot of stress. Plan ahead, rearrange your surroundings
and reap the benefits of a lighter load.
• Take control of your surroundings. Is the traffic insane? Leave early for work or take the
longer, less traveled route. Hate waiting in line at the corporate cafeteria? Pack your lunch and
eat at your desk or in a break room.
• Avoid people who bother you. If you have a co-worker who causes your jaw to tense, put
physical distance between the two of you. Sit far away at meetings or walk around his or her
cubicle, even if it requires some extra steps.
• Learn to say no. You have a lot of responsibilities and demands on your time. At a certain point,
you cross the line between being charitable and being foolish. Turn down the neighborhood
sports league. Pass on coaching T-ball. Those around you will appreciate more time with a
relaxed you. And you'll have time to enjoy them, too.
• Ditch part of your list. Label your to-do list with A's, B's and C's, according to importance. On
hectic days, scratch the C's from your list.
Alter
One of the most helpful things you can do during times of stress is to take inventory, then
attempt to change your situation for the better.
• Respectfully ask others to change their behavior. And be willing to do the same. Small
problems often create larger ones if they aren't resolved. If you're tired of being the target
of a friend's jokes at parties, ask him or her to leave you out of the comedy routine. In
return, be willing to enjoy his or her other jokes and thank him or her for humoring you.
• Communicate your feelings openly. Remember to use "I" statements, as in, "I feel
frustrated by shorter deadlines and a heavier workload. Is there something we can do to
balance things out?"
• Manage your time better. Lump together similar tasks — group your phone calls, car
errands and computer-related tasks. The reward of increased efficiency will be extra time.
• State limits in advance. Instead of stewing over a colleague's nonstop chatter, politely
start the conversation with, "I've got only five minutes to cover this."
Accept
Sometimes we may have no choice but to accept things the way they are. For those times
try to:
• Talk with someone. You may not be able to change a frustrating situation, but that
doesn't mean your feelings aren't legitimate. Phone or schedule a coffee break with an
understanding friend. You may feel better after talking it out.
• Forgive. It takes energy to be angry. Forgiving may take practice, but by doing so you will
free yourself from burning more negative energy. Why stew in your anger when you could
shrug and move on?
• Practice positive self-talk. It's easy to lose objectivity when you're stressed. One
negative thought can lead to another, and soon you've created a mental avalanche. Be
positive. Instead of thinking, "I am horrible with money, and I will never be able to control
my finances," try this: "I made a mistake with my money, but I'm resilient. I'll get through it."
• Learn from your mistakes. There is value in recognizing a "teachable moment." You
can't change the fact that procrastination hurt your performance, but you can make sure
you set aside more time in the future.
Adapt
Thinking you can't cope is one of the greatest stressors. That's why adapting — which often involves
changing your standards or expectations — can be most helpful in dealing with stress.
• Adjust your standards. Do you need to vacuum and dust twice a week? Would macaroni and
cheese be an unthinkable substitute for homemade lasagna? Redefine success and stop striving for
perfection, and you may operate with a little less guilt and frustration.
• Practice thought-stopping. Stop gloomy thoughts immediately. Refuse to replay a stressful
situation as negative, and it may cease to be negative.
• Reframe the issue. Try looking at your situation from a new viewpoint. Instead of feeling frustrated
that you're home with a sick child, look at it as an opportunity to bond, relax and finish a load of
laundry.
• Adopt a mantra. Create a saying such as, "I can handle this," and mentally repeat it in tough
situations.
• Create an assets column. Imagine all of the things that bring you joy in life, such as vacation,
children and pets. Then call on that list when you're stressed. It will put things into perspective and
serve as a reminder of life's joys.
• Look at the big picture. Ask yourself, "Will this matter in a year or in five years?" The answer is
often no. Realizing this makes a stressful situation seem less overwhelming.

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