Stress Management to Work Effectively Under Pressure

In 1992, the United Nations defined stress as the disease of the twentieth century; shortly after the World Health Organization stated that it is a real epidemic on a global scale. 

Under stress most people cannot think clearly, are unable to concentrate and become forgetful. 

Common traits of people under too much pressure may be acting impulsively, worrying too much about the future, having a low frustration tolerance (and engaging in unpredictable, abusive or self-defeating behavior), developing somatic responses such as anxiety, dry mouth, nervous laughter, irritability. 

On the other hand, people who work effectively under stress and pressure know that stress in life is inevitable, are immediately aware of their feelings and rising stress and deal with it productively. 

These people have developed a high tolerance for frustration and do not get lost in little problems. They have the vitality and energy to stay strong and remain composed in stressful situations, making the best move on the chessboard regardless of how difficult their position is. Thanks to this, they are able to improve the immediate situation and control aggressive, hostile and irresponsible behavior, knowing when to push back hard and when to let go.

What about you?

How do you currently deal with stress in your life?

What are your triggers? What situations cause you to feel stressed? With which people? 

What symptoms do you experience when exposed to stress: physical (headaches, racing heart, muscle tension…), behavioral (excessive smoking or drinking, eating/sleeping too much or too little…), emotionally (feeling nervous/powerless/helpless…), cognitive (difficulty with concentration, constant worry, being pessimistic…)?

As you know, self-awareness is key to emotional leadership (and an accurate self-assessment is vital) and with awareness comes responsibility. 

By becoming more aware you can make better decisions for yourself, your family and your co-workers.

In general, when it comes to stress, the very first thing to realize is that it is not an external event; it is your reaction to external events.

Stress is part of daily life and you cannot get rid of it completely. What you can do is not to be overwhelmed by it and learn how to manage stress, starting to become aware, in the moment, of your own reactions to stress and choosing a healthier response. 

Here below please find some useful tips:

• Take care of yourself. Live a healthy lifestyle (eat, drink, sleep, breathe, think well) 
• Exercise regularly (and sweat the stress out: run, walk, stretch, yoga, gym, dance).
• Learn and practice breathing exercises, yoga, mindfulness.
• Learn Krav Maga or Systema; develop self-respect and assertive behavior.
• Stop blaming yourself for your mistakes and focus on solutions.
• Set SMART goals and prioritize.
• Try not to control everyone and everything.
• Be more optimistic.
• Learn to let go.
• Practice gratitude. Pray. Meditate. Visualize the life you want to live as if you were already living it.
• Set boundaries with other people.
• Seek support from others. Talk with friends or someone you can trust about your worries and problems.
• Avoid (to the extent possible) toxic people.
• Manage your time wisely. Plan ahead and avoid procrastination. Make time for relaxation and fun.
• Find relaxation techniques that work for you and practice.
• Remember to engage in stress management techniques as soon as you start feeling stressed.
• Work with a Certified Social and Emotional Intelligence Coach. 

"Keep walking through the storm. Your rainbow is waiting on the other side."  — Heather Stillufsen

“Social and Emotional Intelligence (SEI) is the ability to be aware of your own emotions, and those of others, in the moment, and to use that information to manage ourselves and our relationships.” ―The Institute for Social and Emotional Intelligence