Written by: Tania Friedlander, Executive Contributor
Executive Contributors at Brainz Magazine are handpicked and invited to contribute because of their knowledge and valuable insight within their area of expertise.
Stress management is something top of mind for most people today, given the nature of having experienced a global pandemic and all the uncertainty that has brought. How we respond to stress dictates our leadership effectiveness, our level of engagement and productivity, and how we influence and affect those around us.
Developing our coping mechanisms for stress can mean the difference between stress becoming debilitating to our performance and relationships or having an action plan that allows us to manage and overcome stressors with consistency.
Having an awareness of our stressors is of fundamental importance — if we deny what is stressing us out, chances are we'll end up behaving in ways that aren’t like us. Step two, after awareness and acknowledgment, is taking action.
Identifying Stressors
Dr. Karl Albrecht believes that all stressors fall into one or more of four dominant categories. If we understand which category our stress falls in, we can begin to create a plan to teach us how to deal with stress.
The four different categories of stress are:
Time Stressor: Time stress is encountered as the lack of time to complete what you set out to do. Time stress can make people hurry, leading to a decrease in the quality of work and interactions.
Situational Stressor: Situational stress comes up when you face a situation in which you feel powerless or out of control. Unlike the other types of stress, this one is more likely to be a surprise. The unexpected parts of situational stress increase the importance of making a plan to help you stay calm in the face of challenges.
Anticipatory Stressor: Anticipatory stress is connected to things that have yet to happen. For example, you are worried about a presentation you need to give at work next week. Navigating anticipatory stress involves having stressful thoughts about future events, including preparing for that event.
Encounter Stressor: Encounter stress is brought on by other people, a difficult client, an anxious manager, a new supervisor, a party where you don’t know many people. This stress can happen when you have had too much interaction with not enough downtime. It is hard to predict. Knowing how to deal with encounter stress can prevent burnout.
Exploring past stress can help you powerfully deal with future situations. Knowing your triggers allows you to arm yourself with coping skills to help you manage stress effectively and, thereby, be more productive, build better relationships, and live a healthier life.
Coping with Stress
For Time Stressors: try time management techniques like the Eisenhower Urgent/Important principle or prioritization.
For Situational Stressors: develop your self-awareness, emotional management, and conflict resolution skills.
For Anticipatory Stressors: try mindfulness, meditation, or positive visualization techniques.
For Encounter Stressors: practice deep breathing, empathy, and explore developing your emotional intelligence.
Having a coach can help you to reflect on which of the stressors you are dealing with, and also identify a custom action plan to overcome them.
Reflection Questions
Are you feeling stressed about something coming up this week?
Which of the stressors do you find resonates predominantly within you?
Do you have a plan of action to deal with your stressors, or do you just "deal with it?"
What are some coping mechanisms you can explore?
Tania Friedlander, Executive Contributor Brainz Magazine
Tania is an attorney by training and a former champion athlete.
She has trained at world-leading coaching institutions. She is an International Coach Federation Professional Certified Coach (PCC) and a Certified Gallup Global Strengths Coach.
She is driven by her passion for helping individuals break through their challenges, whether professional or personal. She has the privilege of working with executives and emerging leaders from global Fortune 500 companies using evidence-based coaching assessments, frameworks, and tools. Her approach is designed to increase connectivity, awareness, and accountability to elevate the internal dynamic, increase morale, and enhance workplace culture. She is also on the executive team at SteerUs, the world's first soft skills academy, and has led many workshops and seminars on leveraging strengths.
