Handle stress properly
Stress arises to a considerable extent in the head
How we deal with stress situations, including changes, depends on our inner attitude. For example, those who, as managers, are afraid of making wrong decisions, experience lasting stress. Especially when dealing with stress, feeling, thinking, perception and evaluation (mental, cognitive processes) are of great importance.
How we assess situations, assess our own abilities, talents, qualities and resources, influences how stressed we are in the end. The greater the fear of errors or competitive situations and the more significant the possible negative consequences, the greater the feeling of threat and stress.
Leave it, love it or change it
Stress can be reduced through thoughts, feelings and behavior. It helps to check one’s own way of thinking, to recognize and change stress-increasing thoughts. Especially in situations that you can not change, the following questions on the alternative assessment suggest: What can I learn concretely in this situation? What is the good thing about this situation? On closer examination, a chance can be seen in a supposedly overburdening situation.
If you accept an unchangeable situation and change your attitude towards it instead, you no longer perceive it as pure stress, but perhaps as a problem that you can solve. Self-reflection are key skills, not only in stress management.
In the beginning was the Word
The quality of our inner dialogue, which every one of us brings with us countless times every day, has a strong influence on our actions and our well-being and thus on our lives. Analyze your self-talk before, during, and after stressful situations. Studies show what distinguishes successful people in the area of inner dialogue: the self talk is constructive, inspiring and action-oriented.
Formulate positive, affirmative, short sentences in the present form, starting with “I …”, for example, “I have self-confidence.” Do not use an affirmation that you are not convinced about. Write down the sentences on sticky notes that you place in your personal area in sight, or save them as wallpaper on your computer or smartphone. The more often you look at them, the better your subconscious mind stores the message. In challenging situations, you can empower yourself with the help of your affirmations, increasing confidence and reducing stress.
Appreciate emotions rather than suppress them
Negative emotions can inhibit and block us. It does not help to displace them – then they catch up all the more. It is better to acknowledge and accept them: why am I so angry? What am I worried about here? Once you know the source of your feelings, you are already taking power over them. Hold an “inner conference” and give each voice speaking time. The goal of the negotiation is a decision or a compromise: how do I deal with the situation?
Gain distance
Make yourself an onlooker. Breathe deeply and slowly. Act as if you were watching a movie on TV. It also helps to imagine what a good friend would say about the situation. Or how would a wise person comment on the happenings? How would you look back on the situation after five years? Such distancing makes it easier for us to reassess the situation – and that is often the way out of the Valley of Negative Emotions.