Jobs and CareersIf You Are Emotionally Intelligent and a Good Problem Solver, Do You Have Reduced Workplace Stress?
By Dr Jeff Bailey
My understanding of emotional intelligence is based on BarOn’s theory. BarOn has five meta-factors and 15 factors that characterize his definition. The five meta-factors are intrapersonal, interpersonal, adaptability, stress management, and general mood. Reality Testing, Flexibility, and Problem Solving are the three factors in the adaptability scale.
When working with my clients, one of the most challenging experiences that they have to confront is what I call transitioning, that is, having to move from one emotional or physical state to another. This might mean moving from fixed rules and procedures to uncertainty and imprecision; or it might mean changing job responsibilities substantially; or it could mean transferring from one branch of the organization to another. Transition means change and change means stress. For some people change is stimulating and exciting; for other people change can be daunting and stressful.
Adaptability is the capacity to cope with transition and change. This aspect of emotional-social intelligence explains how effectively we are able to understand and manage the variability in our daily lives. We have to be able to look at a problem or challenge, identify the issues involved, pose a number of reasonably useful solutions, make judgments about the best solution, try the solution, evaluate the effectiveness of that choice, and often start the process all over again. People who are high on adaptability are generally realistic, flexible, responsive to change, able to explore alternatives and pose problem solutions, and can engage in effective problem-solving. We are called upon to be adaptable everyday in our own lives, our personal relationships, our workplace relationships, and our jobs. Obviously, transition causes stress and the more adaptable we are the more effectively we can manage stress and even reduce stress.
When we confront a challenge and stressful situation we engage in what is called reality testing. We assess the situation objectively, we try to characterize the issues and possible solutions, and we focus on being pragmatic and practical. Some people under stress find ways of avoiding reality. They fantasize, daydream, pretend the issue doesn't exist, drink alcohol more often, party harder, and do everything to avoid the situation. Obviously, a failure to reality test is the best way of elevating your stress dramatically without achieving any practical outcomes.
Flexibility, the capacity to be flexible and adjust to change, is one of the key strategies in stress reduction. Flexible people are able to respond easily and quickly to the unpredictable and the uncertain. Flexible people adjust quickly, whether it is an adjustment to their emotions, to their perspective, to their way of thinking, or to their behavior - they are willing and able to change. They are not rigid or rule-bound and they use evidence to adjust their behavior. They are valued members of a team because they enjoy different ideas, different methods, and complex challenges. Obviously, they can deal well with stressful situations.
The third factor in adaptability is problem-solving. We are constantly required to solve problems in relationships and in the workplace. How effectively we approach and solve problems is a good measure of our ability to deal with personal stress and workplace stress. Problem-solving requires flexibility, motivation to deal with the challenge, a high degree of what Bandura has described as self-efficacy, the ability to evaluate the viability of alternative solutions, and the management skills and personal discipline to implement the solutions. A problem solver is a confident, mature, creative individual who would prefer to confront a problem rather than avoid or dismiss the problem.
I have very little idea of how my readers are influenced or affected by my descriptions of emotional intelligence. For some, the reaction might be: “He is describing someone who is perfect - I'm just a normal human being. How can he expect me to be competent in all these areas?” This would be a fair and reasonable reaction. None of us are perfect; we are all a work in progress. I like this concept of a work in progress because it means that we do have the capacity to alter our thinking and our behavior. I believe that we can be whatever we want to be. I believe that if we want to be more adaptable, more flexible, and better problem solvers we can be. It is a matter of being positive and applying ourselves energetically to change and improvement. People who have this view of the world are able to manage stress and anxiety much more effectively. As I always say, if you don't want to have your life limited by personal stress and workplace stress you can do something about it by changing your thinking. Good luck.
Dr Jeff, a psychologist, writes about workplace stress, personal stress, interpersonal stress, and how to manage stress. On his blog, http://www.drjeffbailey.com, he answers questions from readers. He works hard to make his articles practical and helpful and all of his articles are based on sound research evidence and extensive clinical experience. Please go to his Dr Jeff blog to get your free report on stress.
=================================
De-Stress Your Thoughts
By Elizabeth Stanfill
When I meet or talk to a person, we often end up talking about what I do, and the number one question that I am asked is, "What is the number one way to manage stress?" The answer is easy. The answer is, it depends. It depends on what is causing your stress.
As you may know, circumstances or environment enhance stress, but they do not cause stress. What causes stress is our reaction to our circumstances or environment. So, if we would like to know what is the number one way to manage our stress, we would have to determine what it is in our reaction that is increasing our stress.
For example, if we have concerns about money, health, relationships, or our career, and our reaction is to have a racing mind, then we must manage the mind by quieting our mind with meditation. Or, if we are a worrier, and we are constantly worrying, then we must learn to release our worry.
A common reaction to stress is thinking the worst is going to happen, and that is why I always talk about goals, and never ending goal setting.
If you are stressed then try this exercise.
1. Write down, on the top of a piece of paper, what your circumstances are that are enhancing your stress.
2. Write down what, you believe, would be the worst possible thing that could happen.
3. Write down what, you believe, would be the most desirable out come.
4. Look at what you wrote, as the worst thing that could happen, and ask yourself if it will really happen. Really think about it.
5. When you have decided what could really happen,write that down, and ask yourself if it really will happen. The answer can be NO!
6. Look at what you wrote, as the desired outcome, and ask yourself what you would have to do to create this outcome.
7. Write down all the things you can do that will create the desired outcome and take action.
Often, we are frozen in our place because we get so stressed. Take action, right now, and do the exercise provided. Then take action to move towards what you want. ALWAYS MOVE TOWARDS WHAT YOU WANT!
Do you want better health, more money, better relationships, or just to be happier? Whatever it is, write it down and take action.
If you don't know what it is that you want, may I suggest visiting our store, http://destressyourself.com/cart, and purchase the four part destress yourself audio class for assistance?
I hope that this is helpful. Don't forget to have fun and be playful, it is in your nature.
Elizabeth Stanfill, Managing Director of Destress Yourself, is an authority and expert in Critical Incident Stress Management, General Stress Management, and Overcoming Burnout. She specializes in teaching individuals to discover the stressful habits that are holding them back in life and changing these habits into successful practices that create explosive jumps in personal and professional performance. For more free information about Destressing Yourself please sign up for our free Destress Yourself Newsletter and receive free admission to our monthly Destress Yourself teleclass. http://destressyourself.com/
===================================
Achieve Stress Relief With an Easy to Learn Meditation Technique
By James D'Alterio
With the multitude of problems that all of us face today in our professional and social lives, it would be helpful to find some method of stress relief. In addition to a balanced diet, regular exercise, and effective time management, one of the most effective methods is to engage in satisfying deep meditation.
Stress relief through deep meditation can be accomplished through the more traditional methods of yoga and Tai Chi. However, both of these methods take considerable time to learn the procedures and long periods of practice. It is generally better to learn these techniques by attending classes or taking private lessons from a trained instructor. Nevertheless, it can take a few years for one to become truly proficient and actually achieve productive meditation sessions.
An easy to learn and use method of stress relief involves brainwave entrainment or binaural beats. This method does not require long periods of learning and can be implemented in a matter of minutes with just a minimum of practice. This technique bypasses the conscious mind somewhat like hypnosis. It work on the subconscious part of the mind by modifying electrical activity with rhythmic sounds.
Binaural beats are based on the wavelengths of the beats and frequency variances. When different frequencies are input into each ear with stereo headphones, the brain detects these differences and synchronizes the sounds to produce the sensation of a third "beat" frequency.
The frequency variances produce different reactions in the brains the a person's consciousness. In the lower Hz ranges, the perceived effect is a state of relaxation and deep meditation. The higher Hz ranges evoke states of higher concentration, alertness, and improved memory.
The frequency ranges go from Beta (13-40Hz), Alpha (8-13Hz), Theta (4-8Hz), and finally to the lowest range of Delta (1-4Hz).
Binaural beats can be made more pleasant by embedding them in background music. This music could be the listener's choice such as nature sounds, classical, or New Age.
This type of meditation therapy has shown to be effective in stress relief and anxiety, headaches, improved sleep quality, enhanced, and reducing muscle pains. Some practitioners have indicated that it can remove past traumas, bad memories, negative beliefs, and aid in other desired behavioral changes.
To learn more about how you can get immediate stress relief
with this easy meditation technique, visit this site
By Dr Jeff Bailey
My understanding of emotional intelligence is based on BarOn’s theory. BarOn has five meta-factors and 15 factors that characterize his definition. The five meta-factors are intrapersonal, interpersonal, adaptability, stress management, and general mood. Reality Testing, Flexibility, and Problem Solving are the three factors in the adaptability scale.
When working with my clients, one of the most challenging experiences that they have to confront is what I call transitioning, that is, having to move from one emotional or physical state to another. This might mean moving from fixed rules and procedures to uncertainty and imprecision; or it might mean changing job responsibilities substantially; or it could mean transferring from one branch of the organization to another. Transition means change and change means stress. For some people change is stimulating and exciting; for other people change can be daunting and stressful.
Adaptability is the capacity to cope with transition and change. This aspect of emotional-social intelligence explains how effectively we are able to understand and manage the variability in our daily lives. We have to be able to look at a problem or challenge, identify the issues involved, pose a number of reasonably useful solutions, make judgments about the best solution, try the solution, evaluate the effectiveness of that choice, and often start the process all over again. People who are high on adaptability are generally realistic, flexible, responsive to change, able to explore alternatives and pose problem solutions, and can engage in effective problem-solving. We are called upon to be adaptable everyday in our own lives, our personal relationships, our workplace relationships, and our jobs. Obviously, transition causes stress and the more adaptable we are the more effectively we can manage stress and even reduce stress.
When we confront a challenge and stressful situation we engage in what is called reality testing. We assess the situation objectively, we try to characterize the issues and possible solutions, and we focus on being pragmatic and practical. Some people under stress find ways of avoiding reality. They fantasize, daydream, pretend the issue doesn't exist, drink alcohol more often, party harder, and do everything to avoid the situation. Obviously, a failure to reality test is the best way of elevating your stress dramatically without achieving any practical outcomes.
Flexibility, the capacity to be flexible and adjust to change, is one of the key strategies in stress reduction. Flexible people are able to respond easily and quickly to the unpredictable and the uncertain. Flexible people adjust quickly, whether it is an adjustment to their emotions, to their perspective, to their way of thinking, or to their behavior - they are willing and able to change. They are not rigid or rule-bound and they use evidence to adjust their behavior. They are valued members of a team because they enjoy different ideas, different methods, and complex challenges. Obviously, they can deal well with stressful situations.
The third factor in adaptability is problem-solving. We are constantly required to solve problems in relationships and in the workplace. How effectively we approach and solve problems is a good measure of our ability to deal with personal stress and workplace stress. Problem-solving requires flexibility, motivation to deal with the challenge, a high degree of what Bandura has described as self-efficacy, the ability to evaluate the viability of alternative solutions, and the management skills and personal discipline to implement the solutions. A problem solver is a confident, mature, creative individual who would prefer to confront a problem rather than avoid or dismiss the problem.
I have very little idea of how my readers are influenced or affected by my descriptions of emotional intelligence. For some, the reaction might be: “He is describing someone who is perfect - I'm just a normal human being. How can he expect me to be competent in all these areas?” This would be a fair and reasonable reaction. None of us are perfect; we are all a work in progress. I like this concept of a work in progress because it means that we do have the capacity to alter our thinking and our behavior. I believe that we can be whatever we want to be. I believe that if we want to be more adaptable, more flexible, and better problem solvers we can be. It is a matter of being positive and applying ourselves energetically to change and improvement. People who have this view of the world are able to manage stress and anxiety much more effectively. As I always say, if you don't want to have your life limited by personal stress and workplace stress you can do something about it by changing your thinking. Good luck.
Dr Jeff, a psychologist, writes about workplace stress, personal stress, interpersonal stress, and how to manage stress. On his blog, http://www.drjeffbailey.com, he answers questions from readers. He works hard to make his articles practical and helpful and all of his articles are based on sound research evidence and extensive clinical experience. Please go to his Dr Jeff blog to get your free report on stress.
=================================
De-Stress Your Thoughts
By Elizabeth Stanfill
When I meet or talk to a person, we often end up talking about what I do, and the number one question that I am asked is, "What is the number one way to manage stress?" The answer is easy. The answer is, it depends. It depends on what is causing your stress.
As you may know, circumstances or environment enhance stress, but they do not cause stress. What causes stress is our reaction to our circumstances or environment. So, if we would like to know what is the number one way to manage our stress, we would have to determine what it is in our reaction that is increasing our stress.
For example, if we have concerns about money, health, relationships, or our career, and our reaction is to have a racing mind, then we must manage the mind by quieting our mind with meditation. Or, if we are a worrier, and we are constantly worrying, then we must learn to release our worry.
A common reaction to stress is thinking the worst is going to happen, and that is why I always talk about goals, and never ending goal setting.
If you are stressed then try this exercise.
1. Write down, on the top of a piece of paper, what your circumstances are that are enhancing your stress.
2. Write down what, you believe, would be the worst possible thing that could happen.
3. Write down what, you believe, would be the most desirable out come.
4. Look at what you wrote, as the worst thing that could happen, and ask yourself if it will really happen. Really think about it.
5. When you have decided what could really happen,write that down, and ask yourself if it really will happen. The answer can be NO!
6. Look at what you wrote, as the desired outcome, and ask yourself what you would have to do to create this outcome.
7. Write down all the things you can do that will create the desired outcome and take action.
Often, we are frozen in our place because we get so stressed. Take action, right now, and do the exercise provided. Then take action to move towards what you want. ALWAYS MOVE TOWARDS WHAT YOU WANT!
Do you want better health, more money, better relationships, or just to be happier? Whatever it is, write it down and take action.
If you don't know what it is that you want, may I suggest visiting our store, http://destressyourself.com/cart, and purchase the four part destress yourself audio class for assistance?
I hope that this is helpful. Don't forget to have fun and be playful, it is in your nature.
Elizabeth Stanfill, Managing Director of Destress Yourself, is an authority and expert in Critical Incident Stress Management, General Stress Management, and Overcoming Burnout. She specializes in teaching individuals to discover the stressful habits that are holding them back in life and changing these habits into successful practices that create explosive jumps in personal and professional performance. For more free information about Destressing Yourself please sign up for our free Destress Yourself Newsletter and receive free admission to our monthly Destress Yourself teleclass. http://destressyourself.com/
===================================
Achieve Stress Relief With an Easy to Learn Meditation Technique
By James D'Alterio
With the multitude of problems that all of us face today in our professional and social lives, it would be helpful to find some method of stress relief. In addition to a balanced diet, regular exercise, and effective time management, one of the most effective methods is to engage in satisfying deep meditation.
Stress relief through deep meditation can be accomplished through the more traditional methods of yoga and Tai Chi. However, both of these methods take considerable time to learn the procedures and long periods of practice. It is generally better to learn these techniques by attending classes or taking private lessons from a trained instructor. Nevertheless, it can take a few years for one to become truly proficient and actually achieve productive meditation sessions.
An easy to learn and use method of stress relief involves brainwave entrainment or binaural beats. This method does not require long periods of learning and can be implemented in a matter of minutes with just a minimum of practice. This technique bypasses the conscious mind somewhat like hypnosis. It work on the subconscious part of the mind by modifying electrical activity with rhythmic sounds.
Binaural beats are based on the wavelengths of the beats and frequency variances. When different frequencies are input into each ear with stereo headphones, the brain detects these differences and synchronizes the sounds to produce the sensation of a third "beat" frequency.
The frequency variances produce different reactions in the brains the a person's consciousness. In the lower Hz ranges, the perceived effect is a state of relaxation and deep meditation. The higher Hz ranges evoke states of higher concentration, alertness, and improved memory.
The frequency ranges go from Beta (13-40Hz), Alpha (8-13Hz), Theta (4-8Hz), and finally to the lowest range of Delta (1-4Hz).
Binaural beats can be made more pleasant by embedding them in background music. This music could be the listener's choice such as nature sounds, classical, or New Age.
This type of meditation therapy has shown to be effective in stress relief and anxiety, headaches, improved sleep quality, enhanced, and reducing muscle pains. Some practitioners have indicated that it can remove past traumas, bad memories, negative beliefs, and aid in other desired behavioral changes.
To learn more about how you can get immediate stress relief
with this easy meditation technique, visit this site
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