As we move forward in the 21st century, the term ‘stress’ is being used commonly by people. While a certain level of stress motivates you, excessive stress has serious health effects. There are various types of stress that you might have to deal with including pressure from home, pressure of deadlines at workplace and so on. Different situations evoke varied types of stress and the way of dealing with each type is discrete. Dr. Karl Albrecht, a California based management consultant has defined four common types of stress in his book “Stress and the Manager”. Below are the four kinds of stress according to him, explained for your understanding.
Meeting deadlines at work or reaching a business meeting on time gives rise to a certain level of stress and anxiety in an individual. Stress arising from fears of deadlines and punctuality gives rise to time stress. This is the most common type of stress experienced by people because time is a concept that effects everyone in the same way. Don’t we all wish there were more hours to a day? Even teenagers experience time stress, for example: when they are taking a test or waiting for their exam result.
How to Cope with Time Stress?
Time management is a skill which is extremely important for the people belonging to this generation. With so many things at hand, and to avoid experiences stress pertaining to time issues, an individual must follow the below mentioned strategies.
Set your Priorities
First and foremost thing to do when it comes to time management is setting your priorities. Make it a point to wind up the most urgent things first so that you can have all the time to yourself. In order to do this, a list can be made in which all the tasks that need to be completed must be mentioned. Once you complete a task, simply cross out that task from the list. This will also provide you with confidence and motivation since the more tasks you cross out, the better you will feel!
Get Ready to Act
Just making a task lit will not be sufficient. You must pull up your socks and get ready to complete every task mentioned on the list. Try to complete the urgent tasks as soon as possible so that you can allow yourself some leisure time.
Figure out the most “Productive” time
Are you a morning person or a night person? Can you work better in the afternoon or in the evening? You must figure out the most productive slot of the day for you and make it a point to work on the urgent tasks at that hour.
Don’t burden yourself with too much work
Time stress is often experienced when we burden ourselves with extra work. When you have a lot of work at hand, make sure you don’t take up extra work just to please or be nice to someone.
2. Situational Stress
Situational stress refers to stress caused by a particular situation which gives rise to negative emotions. There comes a point in life when everything is going well and suddenly an argument at home or workplace breaks out. It is not in your control but the situation causes a lot of stress and your heart starts pounding. In such a scenario, it isn’t easy to interpret what will happen, will the argument end soon? Or will it continue? Will someone get injured in the process? Or will someone apologize? Most arguments break out since people have different opinions and ways of reacting to situations. You need to realize that it isn’t possible to control these situations, what you can control is your own thought process by preparing yourself emotionally for such situations.
How to Kill Situational Stress?
Easy to say but hard to do, this is the ultimate mantra when it comes to dealing with situational stress. Losing your temper and speaking dreadful words to someone will not help; it will only lead to further strain and increased problems. It is important to stay composed in such a situation since it not only displays your willingness to cooperate, but it also sets you apart from others by making you appear to be mature.
Overcome your Weaknesses
In order to overcome your weaknesses, you need to acknowledge them. Analyze the way in which you respond to a conflict. If you get extremely anger, then you must work on your temper. However, if you get panicky, then you must gather confidence and prepare yourself to be stronger. Different people have different weaknesses and the only way to overcome them is to recognize and face them.
Practice Conflict Resolution
Preparing yourself for conflicts is a great way of avoiding situational stress. Once you learn how to have your way with people, and how to find peaceful solutions to a problem, you will not only avoid situational stress but also help people in solving their conflicts. Imagine situations of conflict in the workplace and brainstorm various ideas to come up with solutions to the problems.
3. Encounter Stress
Most people have a fear of facing strangers, or a group of strangers. One of the most common reasons for this stress is that one does not know how people will react and the possibility of them not liking the individual or vice- versa. However, we live in a world that has been brought closer by technology and once you step out of your house, you will have to face people.
How to Overcome Encounter Stress?
In this rapidly advancing world, dealing with people is a skill that every individual ought to have. Follow the below mentioned tips to get over your fear of people!
It may not be as easy as it sounds but the best way to overcome encounter stress is by making more and more friends. Once you develop a bond of love and trust with a friend, you will start liking people and the idea of meeting new people will be thrilling, not frightening.
Make use of Social Media
If talking in person is too much at first, you can begin by approaching and talking to people on the social media. Once you are comfortable talking on texts or phone calls, you can act further and take initiative to meet the person.
Work on your communication skills
It is common for people to dread interacting with others because they are not confident about their communication skills. Communicating is not a difficult task and if you have certain problems, stand in front of the mirror and start speaking out a paragraph! You can even record your voice to listen to it later and then work on your problem areas.
4. Anticipatory Stress
The biggest mistake we all make is perhaps not living in the present and thinking too much about the future. When you think about the future, you begin anticipating and when you anticipate, you think of all the things that can go wrong which ultimately gives rise to stress. It is true that an empty mind is a devils workshop and that’s exactly what happens when you sit idle, worrying and contemplating about the future.
How to Avoid Anticipatory Stress?
If you are the one who ponders over too much about what will happen the next minute, below are various strategies that you can work on in order to avoid anticipatory stress.
Think about the Worst Case Scenario
If it is impossible for you to stop thinking about the future, the best way to avoid stress is to think of the worst case scenario. Suppose if you have to give a presentation at the office and you are nervous about the things that can go wrong. Simply think of the worst possible case, which will be you unable to speak up in the presentation. What would you do in such a situation? How will you cover up? You can take advantage of your negative though process and turn it into constructive thinking. Once you have devised a way out of the worst case scenario, you will not be worried about the future since you are already prepared for the worst!
The best to way to fight anticipatory stress is of course thinking positively! Your mind is powerful enough to condition your body into behaving the way you want it to. If you think positively and tell yourself repeatedly that you will act in a certain, positive manner, your mind will register the idea and tell your body to do exactly the same! That’s the power of positive thinking and human mind; it can turn everything in your favor if you have enough positivity and will power.
If you are stressing about a particular performance or a business meeting you need to face, the best way to overcome stress is be repeatedly rehearsing for the event. Each day you rehearse will give you immense self-assurance and soon, you will be able to do gather enough confidence to carry out the task efficiently.
Stress is a silent killer. You won’t know the damage immediately but later on, you will realize the impact it has on your body and mind. Therefore, whenever in a stressful situation, it is best to try and organize your thoughts and tell yourself that everything is going to turn out just fine. Life is too short to waste worrying about things that may never even happen or are beyond your control!
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