In our fast-paced world filled with demands and responsibilities, stress has become an inevitable part of life for many of us. Learning effective stress management techniques can help you cope with challenging situations and increase resilience.
A simple and practical tool is the 4 A’s stress management technique, as suggested by Mayo clinic.
This technique involves four steps: avoid, alter, adapt, and accept.
Avoid: The first step in managing stress is identifying and avoiding unnecessary stressors whenever possible. This may involve setting boundaries, saying no to additional commitments, or removing yourself from stressful situations that are within your control.
For example, you can avoid meeting an annoying colleague face-to-face by communicating via email.
Alter: If avoiding stressors is not feasible, the next step is to alter the situation to reduce its impact on your stress levels.
For example, you can try to change the annoying behavior of a colleague by using assertive communication: “I don’t appreciate when you interrupt me during meetings. I believe that in a professional environment, everyone should respect speaking turns and listen to each other. I kindly ask you not to interrupt and talk after I finish next time. Does it sound fair to you?”
Accept: Sometimes, it’s not possible to avoid or alter stressful situations. Practicing acceptance can help alleviate stress. Acceptance involves acknowledging and embracing the reality of a situation, even if it’s unpleasant or beyond your control. This step allows you to let go of resistance and find peace in the present moment.
For example, your annoying colleague keeps interrupting you during meetings. You tried to change his behavior, but it didn’t work. So, the only thing you can do is accept it. You can say to yourself, “I did what I could. He has communication problems, and everybody knows that. He interrupts everyone.”
Adapt: The final step is adapting to the situation by changing your mindset, standards, and behaviors. This may involve practicing mindfulness, reframing negative thoughts, or finding silver linings in challenging circumstances.
For example, you lower the expectations towards the communication skills of your colleagues. When your colleague interrupts you again, you can reframe the situation to reduce anger and stress: “It doesn’t make sense to get angry over his interruptions and lack of communication skills. Let him talk and then finish what you were saying.”
By incorporating the 4 A’s stress management technique into your daily life, you can develop a practical approach to managing stress and building resilience. Handling stress requires a combination of self-awareness, proactive problem-solving, and a willingness to adapt to changing circumstances. The 4 A’s stress management technique helps you reduce your stress levels and live a healthier life.
Andrea Miriello
Business and organizational psychologist
Consulting, coaching, and training