Avoid
Your friend constantly calls you during work and asks you to hang out. You have told them several times that you can't talk during work, but they don't listen. You are getting stressed that your boss may notice your phone constantly buzzing. What can you do to avoid unnecessary stress in this situation?
Avoid people who stress you out. If someone consistently causes stress in your life, limit the amount of time you spend with that person, or end the relationship.
A co-worker of yours never leaves things where they found them. You often have to waste time looking for things just to do your job, which is annoying and stressful. How can you alter the situation?
Express your feelings instead of bottling them up. If something or someone is bothering you, be more assertive and communicate your concerns in an open and respectful way. If you’ve got a long list of things to do at work, tell them how their behavior affects your ability to get work done. If you don’t voice your feelings, resentment will build and the stress will increase.
You are interviewing for a position and you get asked a question you weren't expecting. You are caught off guard and don't have a good answer. You stumble through your answer and it tanks your confidence. Now you're stressed the rest of the interview. How can you adapt your thinking in order to not be stressed the rest of the interview?
Look at the big picture. Take perspective of the stressful situation. Ask yourself how important it will be in the long run. Will it matter in a month? A year? Is it really worth getting upset over? If the answer is no, focus your time and energy elsewhere.
You get some really upsetting news about a loved one's health while you're at work. You find it hard to deal with strong emotions by yourself. What can you do to help accept strong emotions?
Share your feelings. Expressing what you’re going through can be very cathartic, even if there’s nothing you can do to alter the stressful situation. Talk to a trusted friend or make an appointment with a therapist.
You are preparing for an interview tomorrow. Your roommate is blasting the TV and it's hard to concentrate. You start feeling anxious and worry about getting a good night's sleep. You fear you will wake-up late or get stuck in traffic. What can you do to avoid this stress?
Take control of your environment. If the TV is too loud, ask to turn off the TV for a bit. If traffic makes you tense, take a longer but less-traveled route.
You are giving your co-worker some honest feedback on their work performance. You are only trying to help them improve, but they get offended and point out some of your flaws. Now you're stressed about your work performance. How can you alter the situation to receive their feedback positively?
Be willing to compromise. When you ask someone to change their behavior, be willing to do the same. If you both are willing to bend at least a little, you’ll have a good chance of finding a happy middle ground.
Your to do list seems never ending. All you can think about is how you will never get all of this done in time. You are overcome with stress and don't know where to begin. How can you adapt your expectations to avoid feeling overwhelmed again?
Practice gratitude. When stress is getting you down, take a moment to reflect on all the things you appreciate in your life, including your own positive qualities and gifts. This simple strategy can help you keep things in perspective.
You get a phone call that you did not receive a job offer for the position you interviewed for. You're stressed wondering what you did wrong. What will help you accept this situation?
Don’t try to control the uncontrollable. Many things in life are beyond our control, particularly the behavior of other people. Rather than stressing out over them, focus on the things you can control such as the way you choose to react to problems. So what you didn't get this job. Apply for another, and try again!
You are gaining more responsibility at work when your boss asks if you can complete a major project by the end of the week. You are stressed because you already know you have a full week at work, and are afraid you don't have the time to do the project properly. What can you do to avoid additional stress?
Learn how to say “no.” Know your limits and stick to them. Whether in your personal or professional life, taking on more than you can handle is a surefire recipe for stress. Distinguish between the “shoulds” and the “musts” and, when possible, say “no” to taking on too much.
Work has been hectic and you come home every night exhausted. You barely have time to relax before waking up and going back tomorrow! You are starting to feel the effects of stress and don't know what to do. How can you alter the situation?
Create a balanced schedule. All work and no play is a recipe for burnout. Try to find a balance between work and family life, social activities and solitary pursuits, daily responsibilities and downtime.
Your boss calls you into their office for a performance review. You are already anxious to hear what they have to say. Unfortunately, you get some negative feedback about your work performance. Even though you are taking their advice to improve, you are still stressed out a week later about their comments. How can you adapt your attitude towards the situation?
Reframe problems. Try to view stressful situations from a more positive perspective. Rather than get upset about negative feedback, look at it as an opportunity to learn and grow.
You get asked a question about your criminal record during an interview. You are stressed because you are afraid you won't get the job if you say, but you want to be honest. You have accepted the fact that you have a criminal record and that can't be changed. How can you answer this question in the future?
Look for the upside. Frame your criminal record in a positive way. When facing major challenges, try to look at them as opportunities for personal growth. If your own poor choices contributed to a stressful situation, reflect on them and learn from your mistakes. Share what you have been working on in order to right your wrongs.