Category: Productivity

Top 8 Ways To Beat The Fear of Failure

Every person I do know is scared of failure. It’s in the attribute. Once we get out of our temperature, we feel scared. As a citizenry, our ego and identity become so bound up in what we do, that when things don’t go as we would like, we will literally feel frustrated and have the thought we are getting to die.

Simple ways that will show you whether you are able to learn to use failure for your advantage instead of dreading it. Here are 8 proven strategies to maneuver through your fear of failure.

WHAT’S IN IT

Reshift Your Goals

First, reshift failure by shifting your goals. Extend your goal by including learning something new and you’ll never technically “fail” because there’s always something you’re getting to learn.

For example, rather than having a hard and fast goal like “Earn a minimum of ₹10,00,000 from this new business in one year,” extend your goal by including “You will learn something new about the way to successfully run a business”.

You’ll still target ₹10,00,000 in revenue, while at an equivalent time attaching yourself to the goal of learning something useful about launching a replacement business. This way, you can’t “fail” because no matter the result, you’re sure to learn something valuable.

Imagining Obstacles

According to an experiment, there have been two groups of school students who were asked to write down about what lay the future for the approaching week.

One group was instructed to imagine that the week would be great. and therefore the other group was just asked to write down down any thoughts about the week that came to mind without instruction.

Group one students who were asked to imagine the week would be great reported feeling less energized and went on to accomplish less during the week than the control group.

As a result, positive thinking wasn’t alone enough. because the research has shown that the simplest outcomes are created once we balance positive thinking with visualizing the longer-term obstacles and struggles we’ll encounter.

Imagine a situation during which you’re scared of failure. Visualize yourself now hitting an obstacle, allow yourself to feel the fear, then see yourself moving forward.

Next time, just spend a couple of minutes planning the way to overcome whatever obstacles may substitute your way. Then see yourself succeeding regardless of the obstacles are.

Reveal Your Story

When you take failure very personally, you are always – always – associating the failure with a bigger story about yourselves. You are taking the failure to mean “I am not better enough”, “I will never be successful as a human being”, “My associates are awful”, etc.

When you feel very upset about a particular failure, ask yourself “What are the thoughts I have about this situation?” See if you can reveal the big, heavily overvalue story you are telling yourself about this particular failure.

Try to separate the story from the facts. Facts: New Business launch generated ₹5,00,000 of revenue as compared to the goal of ₹10,00,000. Story: Everyone was right, I’ll never make it on my own. I’m a swore loser.

Once you reveal the story, notice that it is just that. A story. And see if you can re-create it by thinking a more positive response such as “I’m going to take risks, And learn from my mistakes and carry on.”

Questions 3 Things

The best response to perceived failure is to ask oneself these three powerful questions:

1) What I have learned from this situation?

2) How can I grow as a person from this experience?

3) What are three positive things about this situation?

When you first attempt to list three positive things about the “failure”, your mind may be very resistant. But if you stick with this exercise, before you know, you have a new opportunity that can come out of this “failure.”

For example, you might think; “Well, losing a bigger project can give me time to focus on my smaller project and get more clients. And I will also have more time to chase after that other potential new business outlet.

And I learned that my project demo needs to be improved, so I can make changes before targeting these new clients.”

Feel The Fear and Giving it Up

Most of us allow our fear to freeze us because we don’t like feeling fear. But if you simply notice yourself feeling the fear when it shows up, you will learn that it quickly vanishes and suddenly the situation feels more reasonable.

The next time you notice yourself getting stroked out or feeling afraid of something that is not working out, get alone, sit quietly by yourself, set your timer for two minutes, and start taking deep breaths. Notice where you feel rigidness or hypertension in your body, and simply breathe into that area for two minutes.

When the timer sets off after two minutes, chances are the thoughts have shifted. The more you do this, the more you will control your body’s natural calm response and you will move through fear with greater ease.

Not to Be Afraid of Failure

It’s important to realize that in everything we do, there’s always a chance that we’ll fail. Facing fears will have a chance, and embracing it, is not only courageous – it also gives us a fuller, more rewarding life.

However, here are a few ways to reduce fear:

Analyze all possible outcomes

Many people experience fear of failure because they fear the unknown. Remove that fear by considering all of the possible outcomes of your decision.

Learn to think more positively

Positive thinking is an incredibly powerful way to build self-confidence and neutralize self-sabotage.

Look at the worst-case scenario

In some cases, the worst-case scenario may be genuinely disastrous, and it may be perfectly rational to fear failure. In other cases, however, this worst-case may not be that bad, and recognizing this can help.

Have a contingency plan

If you’re afraid of failing at something, having a “Plan B” in place can help you feel more confident about moving forward.

Set approach goals

Goals can be classified as approach goals or avoidance goals based on whether you are motivated by wanting to achieve a positive outcome or avoid an adverse one. Psychologists have found that creating approach goals, or positively reframing avoidance goals, is beneficial for well-being.

When you’re dreading a tough task and expect it to be difficult and unpleasant, you may unconsciously set goals around what you don’t want to happen rather than what you do want.

Though nervous about the process, Rohan’s desire to become an Athlete was an approach goal because it focused on what he wanted to achieve in his career rather than what he hoped to avoid.

Although he didn’t land the first Athlete job he tried to get, he did not let that fact deter him from keeping that as his objective and getting back out there.

If Rohan had instead become discouraged about the outcome of his first C-level interview and decided to actively avoid the pain of rejection by never vying for the top spot again, he would have shifted from approach to avoidance mode

While developing an avoidance goal is a common response to a perceived failure, it’s important to keep in mind the costs of doing so. Research has shown that employees who take on an avoidance focus become twice as mentally fatigued as their approach-focused colleagues.

When failure is possible, view it as a challenge

Completing important tasks—tasks that you could fail at—is stressful. But how you choose to approach this stress is up to you.

If you think of stress as a threat, as many of us do, your body will prepare for battle—and you’ll feel like you’re in a battle. On the other hand, if you choose to view this stress as a challenge, then you’re more likely to think you are capable of handling it. As a bonus, thanks to the calming effect it has on your body, you actually will be more capable and less likely to fail.

To build a challenge mindset, reflect on past challenges that you’ve overcome. Let’s say you’re worried about a meeting with your boss. Take a moment to think back to past meetings.

Did you handle them successfully? What exactly did you do? When you remind yourself that you have succeeded before, the task in front of you doesn’t seem so insurmountable.

Next, visualize success. By imagining yourself doing well, you feel more positive, which can enhance your performance. On the other hand, if you ruminate about what could go wrong, your fear builds, and the failure you fear becomes more likely.

Keep in mind that even if you can shift your brain to stop seeing something as a threat, you may feel similar physical sensations, like nerves and shakiness. If you notice these, try to see them as excitement, energy, and “good” stress—evidence that what you’re doing is important to you.

Conclusion

Everybody has a fear of failure when they think to do a work that is out of their knowledge. It is obvious to get scared while leaving your comfort zone. But, it is the first and crucial step for the progress that you deserve.

Even if you fail at the first attempt, deal with that failure by shifting your goals and going ahead in the right direction by learning from your past mistakes. Instead of giving up at an early stage, ask yourself a few questions and have a contingency plan.

Also you can read our blog on Golden Rules of Goal Setting

FAQ’s

1. Have you experienced a fear of failure?
Yes I have experienced the fear of failure and by the following means I use to calm myself down
Reshift Your Goals
Imagining Obstacles
Reveal Your story
Question 3 things
Feel The fear and Giving it up
Not to be Afraid of Failure
Set Approach Goals
When Failure is possible, view it as a challenge

2. What is reshifting of goals?
Reshifting is just adding some extra goals while having a single main goal.

3. What are the top ways I can overcome the fear of failure?
You can overcome the fear of Failure y using these simple tricks
Reshift Your Goals
Imagining Obstacles
Reveal Your story
Question 3 things
Feel The fear and Giving it up
Not to be Afraid of Failure
Set Approach Goals
When Failure is possible, view it as a challenge

March 20, 2021
Top 50 Personal Morale Booster
Firstly high morale organizations consistently demonstrate less stress and better performance.

Also with these benefits, it makes no sense why companies fail to ascertain the larger picture -they fail to understand that the workers are the key players in generating profits. Employee morale can quickly make or break a company’s success.

WHAT’S IN IT

Common Low Morale Symptoms to Seem
- Low Affirmation rate
- Having fear of Failure
- Don’t skills to manage PTG
- Poor Performance
- Pessimistic Thinking
- Hard to handle crisis
Morale Booster Highlights

1. Ask Them What They Need

Think about the countless times you’ve been to a corporation outing that seemed pointless? rather than having the HR team decide what you’ll do, invite suggestions for a company-wide event.

2. Be Transparent

Don’t plan to hide problems or avoid conversations when morale is low. you’ve got to stay transparent to spice up staff morale. Your employees will respect honesty while you’re employed together to repair any issues. Inform them about company updates, new protocols, customer feedback, and more.

3. Aren’t Getting Stuck during a Rut

When you’re stuck during a rut, it is easy to lose sight of the larger picture. Ask yourself what direction you would like your career to travel in, and where you hope to be in one, three, or maybe five years.

4. Shots On Us

The office is often a tract for germs. While a number of your employees might not like getting pricked with a needle, you’ll be happy that they’re not homesick.

5. Build Your Network

Taking time to strengthen your connections at work can benefit both you and your organization. Not only can positive working relationships help to create your network of useful contacts, but they will also elevate your mood and boost your productivity.

6. Communicate Often

Going off the last tip to spice up employee morale, make certain to communicate! Share positive company announcements, sort of a new product in development, or a glowing customer review.

Your employees are citizenry too and you would like to treat them that way too. Communicate and loop them into a conversation that will directly affect them.

7. Group Volunteer Opportunities

No matter where you’re, you’re never far away from great volunteer opportunities. as an example, it might be helping to color an elderly person’s house. Look around; it shouldn’t be too tough to seek out a community need.

8. Thank The Small Guy

Every organization has no problem thanking its best employees and high-profile individuals. But what about the people that mopping the floors, cut the checks, or serve the food? These roles often go unnoticed, but thanking the people in these positions may be the truth of your culture.

Next time you would like to acknowledge workers for his or her efforts, believe the staff who keeps the place running. Gift them a present card for a coffee or lunch. this may increase trust and loyalty throughout the whole company.

9. Give Employee Recognition

How Full Is Your Bucket proves that employees who receive regular, positive recognition will experience:
- Higher productivity
- Better engagement levels
- More loyalty to the corporate
- Higher morale
- Better customer satisfaction.
10. Make Business Results Transparent

Every team contributes to the success of the organization. Make key business information public within the corporate, and share it often. People wish to know they’re impacting overall company success.

11. Find Inspiration

Find someone who you admire at work to mentor or coach you, albeit it’s informally. Nothing beats learning from a successful person for gaining fresh insight and inspiration.

12. Play Time

Playing may be a good way to de-stress, such a lot that some innovative companies are incorporating recess into their workday.

13. Get employee feedback

Getting employee feedback may be a good way to spice up employee morale. once you show employees that you’re listening, they’re going to feel heard and are much more likely to be motivated.

14. Make Space for Private Interests at Work

One of their corporate employees loved to cook. So, for this employee’s birthday, he needs to cook breakfast for his team at work. This was on company time and he wasn’t “doing his job.” does one think his teammates were jazzed a few great breakfasts? And about witnessing their teammate geek out about doing what he loved? in fact.

15. Shake Up Your Routine

Routines help us to remain centered, by providing structure and familiarity to our days. However, the monotony of our daily routine can sometimes wear us down. Change is often scary, and it’s only too easy to stay to the routines that we all know best.

16. Go Green

Green-friendly workplaces are shown to cause a big increase in productivity. this will be wiped out a spread of the way, but to form it fun, have employees grow their own (genetically modified pollen-free) plants, and decorate their pots.

17. Run a relaxed, healthy & organized company

Sure, pushing yourself and your team to the limit seems like the proper thing to try and is inspiring, but it won’t add to the end of the day. Your goal should be to scale back stress, maintain a healthy work-life balance, and run a relaxed, healthy, and arranged company.

18. Themed Office Days

Would less work get done if your VP of Operations showed up in parachute pants and vintage Nike high-tops? Heck no. Don’t be afraid to be human. Let your folks know you share a standard purpose—building a successful organization.

19. Treat Yourself

When we feel down, the littlest thing can cheer us copy again.

Rewards – regardless of how small – can make all of your diligence feel worthwhile. So once you achieve a goal (even a touch one), treat yourself to a cup of your favorite coffee or lunch at your favorite restaurant. For larger projects, a fun outing or maybe a vacation can act as a strong incentive to stay heading in the right direction.

20. Jam it Out

Music is a component of our day whether we notice it or not. It’s usually playing within the background everywhere we go; the supermarket, the mall, or the gym. Nothing gets you within the right mood like music, which is why many of us enjoy taking note of our favorite jams on our commute a day.

21. Train managers

For example, if managers aren’t a direct explanation for low morale, the responsibility to repair employee morale is. make certain to coach all of your managers in emotional intelligence, communication, giving feedback and recognition, and different leadership styles.

22. Take It on the Chin as a Pacesetter

Change is constant within the workplace. Many change initiatives fail somewhere along the road. Make it to some extent to require warmth for your team. Then ask them how everyone—yourself included—can do better subsequent time.

23. Eradicate Email

Email is that the preferred method of communication within the workplace. It’s wont to message colleagues, find customers, and schedule meetings. albeit it seems productive, email can become one of the most important distractions within the office.

24. Organize team-building activities

Make team building games enjoyable and education at an equivalent time, that’s a surefire thanks to lifting employee morale for the nonce. (This isn’t an extended-term solution but it can do the work just the same). Organize a scavenger hunt or create an office trivia challenge to energize your employees.

25. Treat People Like Adults

This may seem a touch silly. But review the policies and processes that attempt to babysit adults into compliance. You hired adults with skills, passions, and goals. Employees don’t need babysitters, they have the opportunity.

26. Welcome The New Kid On The Block

Starting a replacement position are often intimidating, and if the new hires aren’t conversant with the whole team they struggle to work everything out on their own. Certainly, new employees must meet everyone and build relationships with the whole staff.

27. Revive the Lunch Break

We have all had to take a seat through a “working lunch”. we would like people to contribute and erode an equivalent time. Working lunches are often awkward if you don’t do them right.

28. Have amazing employee incentives.

Now, this isn’t an extended-term solution, but when morale is low, dispensing some fun employee incentives can do the trick. usher in some puppies from the local shelter, give out some scratch-offs, let employees work from home for the day.

29. Wall Of Wow

Dedicate a wall up your office where employees can post their goals and accomplishments. for instance, this will be anything from drawings to positive emails, reports, completed projects, pictures, or maybe quotes.

30. Acknowledge That Your Talent Are People

Managing human capital and resources makes for riveting curriculum fodder. But it stinks for employee morale. Treat people like people. The morale boost will contribute to your business’s success.

31. Encourage genuine breaks.

Only a mere one in five people take a lunch break and people white-collar workers are the smallest amount likely to require an opportunity. Certainly, you’ll give me more breaks.

32. Ask About Their Schedule

Believe it or not, your workers have lives outside of the office! this is often important to know because employees could also be distracted and disengaged by personal issues outside of labor.

33. Make Birthdays a Paid Holiday

Your birthday is like your own personal holiday. Let people choose one: the day before, the day of, or the day after their birthday. Don’t do their accrued PTO.

34. It’s Your Birthday

People are happy once they get birthday wishes, especially when they’re not expected. They’ll appreciate you much more!

35. Make Games a Priority

For instance, you’ve got a department day at a baseball/football/soccer game. is not any team nearby worth watching? Put a chessboard within the break room.

36. Accomplishment Jars

A simple, yet effective thanks to keeping track of your team’s accomplishments is to write them down and put them into a jar. At the top of the month, you’ll meet and undergo all of the accomplishments.

37. Increase Executive Access

Depending on the dimensions of your organization, this might be a touch complicated. But nowhere near impossible. Employees want to feel connected with the chief.

38. Sweat Sessions

We all know that exercise can improve mental focus and performance. Many employees want to move but lack the motivation or drive to try to do it alone.

39. Do Lunch and Learns

Carve out a while to find out from each other. People get to ascertain what you recognize supported what the project at hand asks of you. What people don’t get to ascertain is what you recognize about other areas.

40. Drinks On Us

Let’s show your employees that you simply care about them. Every Monday, take 1 person bent an area beverage buy some 1-on-1 time. As a result, this treatment is going to be within the sort of gratitude, loyalty, and appreciation.

41. Fitness Contests

Being physically fit helps you sleep and think. Well-rested and mentally agile employees are productive and innovative. Find how to form friends and reward the participants.

42. Encourage Outsourcing

Work is often super stressful! Spending hours on smaller tasks deduct from our more important jobs -this is why outsourcing makes sense! rather than putting all the pressure on employees, encourage them to outsource busy work to freelancers.

43. Special Projects

This isn’t an open door for nepotism or playing favorites. Make it about developing talent in your organization. You’ll not only boost morale but also deepen your talent pool and talent options.

44. Foster a signature company culture

Good company culture can make an enormous difference in employee morale. check out what causes you to unique and emphasize it.

Know what your values are, the traditions of the corporate, the attitudes of your staff, and the way they behave within the workplace.

45. Don’t be a part of gossiping

There’s always getting to be some level of gossip happening during a company, but because of the boss, you shouldn’t become involved in it. belongings you say are often construed to reflect poorly on you and convey into question your suitability for the role.

46. Building a team

If a part of your job involves producing teams to collaborate on projects, then it’s imperative to form sure that those teams work well together.

They don’t necessarily need to be the simplest of friends, but a team where people are conversant with each other is often the foremost effective.

47. Tell everyone in your office about customer compliments

Set the quality you expect from your team by letting everyone realize customer complaints.

Being transparent like this enables your employees to hone in on the areas of your product or service they have to enhance on.

48. Build up confidence in your employees

Giving responsibility to your employees to hold out important tasks on their own is often great for morale.

While initially, they could be apprehensive about the additional expectations, completing the task effectively will give them an enormous confidence booster.

49. Giving alternative perks

Giving your employees amazing perks sort of a company car might not always be affordable for little businesses. That’s why it’s no harm to think outside the box.

Smaller perks like gym memberships, cinema tickets, and concert tickets are often even as effective at boosting employee morale.

50. Usher in a motivational speaker

Fire up employee morale by hiring a motivational speaker to return in and ask your staff.

Employees got to be motivated to be effective and participating in something like this may make sure that they’re.

Conclusion

To create a healthy environment in the office and a happy work culture, you should encourage your employees to enhance their performance. These morale boosters leave a positive impact on their mind and they work with their full efficiency.

If your employee is happy with you, he will surely dedicate his job in the growth of your business. Take the feedback of employees about the company time to time. Appreciate them for their achievements, give them perks, build a good team. All the above mentioned tips will help to boost the growth of your company for long run.

Also you can read our blog on How to manage stress?

FAQ’s

What is FAQ?
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What is FAQ?
Lorem ipsum dolor sit amet, consectetur adipiscing elit, sed do eiusmod tempor incididunt ut labore et dolore magna aliqua. Ut enim ad minim veniam, quis nostrud exercitation ullamco laboris nisi ut aliquip ex ea commodo consequat.

1. Does morale booster work?
Yes, morale boosters work with the consideration of who you are using for.

2. Any morale booster which I can do while I feel low?
Yes, you can have a chat with your best friend or can call up your mentor.

3. How can I boost the productivity of my office employees?
You do it by providing them perks like organizing a party or giving an off once in a while.

4. As a boss, what can I do to cheer up my employees?
You can motivate them by teaching them some extra skills or getting them comfortable with you within a limit.
March 19, 2021
The ABC Technique Overcoming Pessimistic Thinking
Shreya has worked hard on a report all week. The deadline was tight, and, as she hands it over to her boss for an initial read-through, she swells proudly. She knows her boss goes to commend the standard of her work.

However, as her boss reads it, she develops a little frown. a flash later, she hands the report back to Shreya.

As she says “I think you probably did an honest job”. “If you’ll just rework section two and add the figures I sent over last night, this may be able to present to the board.”

Shreya heads back to her office, she was crushed. As she worked so hard, and her boss thinks the report is lousy. Soon she adds the new figures with a sinking heart, wondering how long it’ll be before she’s demoted or fired. For the remaining day, she can’t get the image of her boss’s frown out of her mind. Her mood was off, she’s listless, and her work suffers. She even misses a purchase with a key client, because she’s not on her game.

Shreya is blowing things answer of proportion. thereupon pessimistic outlook, she has assumed the worst and has turned a little setback into a disaster.

What about you? Are you an optimist or a pessimist? Or would you’ve got reacted within the same way as Shreya?

Optimists are proven to be healthier, more productive, happier, and more successful than pessimists. there’s excellent news that optimism may be a skill –which you’ll find out how to be more optimistic. during this blog, we’ll show you ways to use the ABC Technique to develop an optimistic outlook.

WHAT’S IN IT

Introduction to the Technique

This approach was created by psychologist, DR. Albert Ellis. it had been then adopted by DR. Martin Seligman, a University of Pennsylvania professor and past president of the American Psychological Association. Seligman’s adapted version was published in his 1990 book, “Learned Optimism.”

ABC stands for:
- Adversity.
- Beliefs.
- Consequences.
In short, we encounter an Adversity event (or, an Activating Event, as per Ellis’s original model). How we expect this creates Beliefs( or thought processes). These beliefs then influence what we do next so that they become Consequences( or reactions).

Here’s an example – you yell at your junior because he forgot to print a crucial report before your meeting (Adversity). You then think, “I’m a lousy Senior” (Belief). You then perform poorly during your meeting, because your self-confidence has plummeted (Consequences).

The important point occurs between adversity and belief. once you encounter adversity, how you tend to elucidate it to yourself directly impacts your thought process and your relationships. Seligman calls this your “explanatory style,” and he says that it’s a habit that influences your entire outlook on life.

There are three dimensions to your explanatory style:

1. Permanence

Pessimistic people unconsciously assume that the causes of bad events are permanent, while optimists believe that bad events are temporary.

For instance, imagine you had a nasty day and had no time to assist a lover who needed your expertise. A pessimist might think, “I should never be friends with anyone at work because I’m a terrible friend.” An optimist might think, “I was a terrible friend today.”

The difference is subtle, but it matters for your outlook!

2. Pervasiveness

Pessimists make a universal statement about their lives when something goes wrong, while optimists make their statements.

For instance, a pessimist might think, “All my work is useless.” On the opposite hand, an optimist might think, “This work was useless.”

Again, the difference is that the thought process. Pessimists take one negative event and permit it to show their entire work, or life, into a catastrophe. Optimists recognize that they could have failed in one area, but they do not allow that failure to overwhelm other parts of their lives.

3. Personalization

When we experience a negative event, we’ve two ways to believe it. we will blame something outside ourselves (externalizing it). Or, we will blame ourselves for the event (internalizing it).

Pessimists often internalize blame. They think, “This is all my fault,” or “I’m too dumb to try to do this job.” Optimists have higher self-esteem because they tend to externalize blame, thinking, “This is all somebody else fault,” or “I haven’t learned enough about this skill yet; that’s why I’m not doing well at this task.”

Example

Adversity: A colleague criticized my idea ahead of the boss during our weekly meeting.

Belief: He’s right; it had been a dumb idea. I do not have much of an imagination, and now the boss thinks that how unprofessional I’m. I should never have spoken up!

Consequences: I felt stupid and didn’t speak up for the reminder of the meeting. I do not want to ascertain any of my colleagues or the boss in the week and have already made an excuse to avoid tomorrow’s all the meetings.

Analyse Results

Once you’ve written down several ABC situations, take a glance at what you’ve got found.

Here, you would like to seem for patterns in your thinking, specifically, how any broad beliefs have led to specific consequences.

To be optimistic, you would like to vary your thought process for various situations. This, in turn, results in more positive consequences.

Use Distraction and Disputation

As you’ll see, the beliefs you develop after encountering adversity play a serious role in your life and determine whether you are a pessimistic or an optimistic thinker. This makes it important to manage negative ABC patterns.

There are two ways to override these: distraction and disputation.

Disputation

Think of Disputation as a “D” after ABC.

To dispute your negative mistaken thoughts and beliefs, you argue with yourself rationally. Especially, your search for the assumptions about your explanatory style that we talked about earlier.

We’ll use the previous example, for instance, this system, below.

Adversity: A colleague criticized my idea ahead of the team during our weekly meeting.

Belief: He’s right; it had been a dumb idea. I do not have much of an imagination, and now the whole team can see how uncreative I’m. I should never have spoken up!

Consequences: I felt stupid and didn’t speak up for the reminder of the meeting. I do not want to attend any of the opposite team meetings today and have already made an excuse to avoid tomorrow’s meetings.

Disputation: I’m blowing this out of proportion. My colleague had every right to criticize my idea; it had been nothing personal, and her critique was spot on. He even commended my creativity once the meeting was over. All I want to try to do is think my ideas through a touch better next time.

Distraction

Although disputation is beneficial for interrupting negative thinking, a more temporary solution is to distract them.

If you would like to interrupt your negative thoughts, you would like to distract yourself. Simply telling yourself “not to think negatively” isn’t getting to work: you would like to interrupt the cycle.

To do this, try distracting yourself once you start creating negative beliefs.

For example, you’ll pinch yourself or wear an elastic band around your wrist. After you’ve skilled a stressful situation, and once you begin to formulate negative thoughts and beliefs, as a result, snap the elastic band against your skin or simply pinch at the instant. This physical sting will remind you to exit the cycle of negative thinking.

Once you’ve interrupted your negative thoughts, you would like to shift your attention elsewhere. Concentrate intently on something else for a moment.

Important points

The ABC Technique is an approach developed by Albert Ellis and adapted by Martin Seligman to assist us to think more optimistically.

The technique is predicated on our explanatory style. That is, how we explain difficult or stressful situations to ourselves, across dimensions of permanence, pervasiveness, and personalization. These thoughts directly impact what we believe about the event, ourselves, and therefore the world at large.

The Technique pushes you to research three aspects of a situation:

1. Adversity.

2. Beliefs.

3. Consequences.

Whenever you encounter adversity you develop thoughts and beliefs about things. This, in turn, results in consequences.

To be optimistic, you want to change what you think about yourself, and therefore the situation once you encounter adversity. Positive beliefs will, in turn, cause more positive consequences, and a more positive outlook.

Conclusion

Start replacing the negativity in your surroundings and life, ways to use the ABC Technique to develop an optimistic outlook.

ABC stands for:
- Adversity.
- Beliefs.
- Consequences,
In which adversity is an activating event, beliefs are a thought process and consequences are a result.

You would like to vary your thought process for various situations. This results in more positive consequences.

There are two ways to override negative ABC patterns distraction and disputation.

dispute your negative mistaken thoughts and beliefs and if you want to interrupt your negative thoughts, you would like to distract yourself.

Also you can read our blog on 10 Ways to Stay Calm During in Crisis

FAQ’s

What is the ABC technique ?
The Technique will let you analyse three aspects of a situation:
1. Adversity.
2. Beliefs.
3. Consequences

Who discovered this technique?
This approach was created by psychologist, DR. Albert Ellis.

When it was adapted?
It was an adapted version that was published in his 1990 book, “Learned Optimism.”

What is FAQ?
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What is FAQ?
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March 18, 2021
10 Ways to Stay Calm During in Crisis

When an intense situation gets into your life, your first instinct may be to panic or be afraid. Moreover, Sadly, it is severe anxiety, depression, and stress attacks that can result in a complete breakdown or heart-related issues.

For example, many of the world’s greatest kings, business owners, including entrepreneurs, athletes, and artists, could not have reached their potential without learning how to stay calm under pressure.

Whether you’re an artist or own your own business, poise is a prerequisite to peak performance. When you’re composed, sufficiently practised and self-assured (strong enough to move mental mountains), you are poised for success.

One of the biggest examples is the year 2020 in which covid19 attacked many countries. But many of the great leaders got panicked on the other hand many saved the country and saved the life of the citizen providing aid to different countries

WHAT’S IN IT

ABC technique

The Technique will let you analyze three aspects of a situation:

1. Adversity.

2. Beliefs.

3. Consequences.

Note down the result of your thought process and understand the situation. Read more.

Keep Calm

If possible, keep calm and don’t react immediately. Instead, be patient and collect as much information as possible. Also, Ask yourself a question, Is this going to be an important matter a year from now? If the answer comes in a positive aspect, step back to remove yourself somewhat from the situation. Instead of watching yourself as an active member, try to view yourself as a third-party representative of the situation.

Be Optimistic

When stressful situations occur, your mind may go in all directions and some of your thoughts might be negative. So, The more your mind thinks, the more difficult it will be for you to remain patient. Stop yourself from starting to imagine the worst-case scenario. Instead, leave the negative thoughts and get your focus on something positive, no matter how precise.

Never Question “what if?”

Indeed this is the worst question you could ask yourself or the third person in the middle of a crisis starts with “what if.”

hence, This line of questioning can influence a sheer panic and forces you to process situations that have not occurred and may never happen.

The “What if” question compounds the fear and gives rise to the problem. Also, Say your business has failed to deliver the project on time. Your first thought may be to think, What if my client decides to hire someone else? That process could easily lead to the question “What if I don’t make necessary payments this month?” on the other hand, focus on the important facts and work for the solution.

Self Care of your health

Hence, If you make your health a priority, you’ll be better at handling a crisis. Meanwhile, Get a balanced diet, exercise regularly, and receive enough sleep. Also, Exercise controls the level of stress hormones and helps the body to work at its highest level. By improvising your body, you’ll have better self-control, memory, and emotional intelligence.

Control of caffeine intake

When you’re in the middle of a crisis, you might have an urge to run and then break room to grab a cup of coffee. Also, Caffeine may trigger a quick release of adrenaline, which gives you a quick burst of energy and physical strength, which only to be followed by a breakdown marked by fatigue and irritability in various cases. Instead of going for that cup of coffee, soda, or any energy drink, get yourself hydrated with water.

Contact a trusted friend or mentor

So, Use your well-wisher support and don’t be afraid to ask for helpful advice within a stressful situation. Sometimes someone who isn’t involved in an emotionally invested situation will be able to see the problem from a different perspective and can help you arrive at practical solutions.

When you reach out to people you trust and respect, you’ll feel more relaxed. That kind of security will help you control your stress, emotions, and anxiety. As you explain the situation, you may even start to share your thoughts out with someone, which might help you to discover a new approach or solution.

Unlink

Pull away from the dire situation for a while, even if only for an hour or two. When you give yourself time to process the situation and the surrounding emotions, you’ll be able to approach the situation with a fresh perspective.

As in your childhood, you might have played various games and stuck in a situation where you were unable to get ahead. Then sometimes you take the time off and get the answer later when you get back. Do comment if this happened with you. And share out your story.

Create a managing strategy

Subsequently, a pandemic situation may require you to put in long hours at the work or spend the night working at home. If you remain in this extended state of stress, you may have long-term damage to your health and undermine your ability to make logical, well informed, and rational decisions.

To get a better managing strategy, develop a habit you enjoy. Perhaps you might choose to exercise in the morning. Take regular walks or sign up for a meditation class. Certainly, Small exercise breaks can increase stamina and imagination skills. These techniques can help you feel more empowered to handle many situations.

Using Affirmations statements

Affirmations are positive statements that can help you to challenge and overcome self-destroying and negative thoughts. When you repeat them often and believe in them, you can start to make positive changes.

You might also consider affirmations to be unrealistic “wishful thinking.” But try looking at positive affirmations this way: many of us do repetitive exercises to improve our physical health, and affirmations are like exercises for our mind and outlook.

These positive mental repetitions can reprogram our thinking patterns so that, over time, we begin to think – and act – differently.

Conclusion

To sum up in short if you have come this far you have read 10 ways to keep calm in a crisis. All these situations have been applied and used by various successful people you admire or other people admire.

It’s up to you whether you choose to be calm, control caffeine, have a call with a friend, or stay positive. You can combine or you can develop your habit.

If this helps you out let us know in a comment.

Also you can read our blog on Using Affirmation Harnessing Power of Positive Thinking

FAQ’s

How to keep calm in a crisis?
You can perform various ways or just use deep breathing exercises which helps you to keep calm.

What is the ABC technique?
The Technique will let you analyze three aspects of a situation:
1. Adversity.
2. Beliefs.
3. Consequences.

What is the question ”What if”?
This question will get your focus on the negative point of any situation and the thigh that has never happened or going to happen.

By unlinking from crisis what will happen?
By unlinking you will get a third-person point of view and understand the situation better.

March 17, 2021
Using Affirmation Harnessing Power of Positive Thinking
You might have heard the quote that “What you think that shall you become.” because it applies to your mindset.

For example “I’m not good at sports; I’m not can’t play this game.”

“I’m not an honest speaker; I can’t speak ahead of individuals you would possibly never be ready to speak.”

“I’m not good at socializing then you would possibly not be ready to socialize with everyone”

So, All sport is about mindset and affirmations.

Also, You are surrounded by negative thought and other people who want to tug you down all you would like to possess a belief and a firm affirmation.

Meanwhile, Negative thinking can cause severe health problems and, in extreme cases, death.

Hence, In this technique you’ve got been shown to possess a positive effect on reducing occasional negative thinking, they’re for guidance only, and readers should take the recommendation of suitably qualified health professionals if they need any concerns over related illnesses or if negative thoughts are causing significant or persistent unhappiness.

Health professionals should even be consulted before any major change in diet or levels of exercise.

WHAT’S IN IT

What Are Affirmations, and the way does it Work?

Affirmations are positive statements that will assist you to challenge and overcome self-destroying and negative thoughts. once you repeat them often and believe them, you’ll start to form positive changes.

You might consider affirmations to be unrealistic “wishful thinking.” But try watching positive affirmations this way: many folks do repetitive exercises to enhance our physical health, and affirmations are like exercises for our mind and outlook. These positive mental repetitions can reprogram our thinking patterns so that, over time, we start to think – and act – differently.

For example, research suggests that affirmations can assist you to perform better at work. consistent with researchers, spending just a couple of minutes brooding about your best qualities before a high-pressure meeting – a performance review, for instance – can calm your nerves, increase your confidence, and improve your chances of a successful outcome.

Self-affirmation can also help to mitigate the consequences of stress.

What’s more, affirmations are wont to successfully treat people with low self-esteem, depression, and other psychological state conditions. and that they are shown to stimulate the areas in our brains that make us more likely to affect positive changes regarding our health.

This latter study suggests that a stronger sense of self-worth causes you to more likely to enhance your well-being. So, for instance, if you’re worried that you simply eat an excessive amount and do not get enough exercise, using affirmations to remind yourself of your values can spur you on to vary your behavior.

Also, You might have heard about Dan Lok who used self-affirmation as motivation.

He took the road from broke to millionaire. Just by using the affirmation technique.

Use of Positive Affirmations

So, You can use affirmations for any situation where you’d wish to see a positive change happen in your life. These might include times once you want to:

Raise your confidence before speeches or interviews.

Overcoming negative feelings like frustration, anger, or impatience.

Improve your morale.

Finish tasks you’ve started.

Improve your output.

Overcome an old habit.

Affirmations are simpler once you pair them with other positive thinking and goal-setting techniques.

For example, affirmations work particularly well alongside Visualization. So, rather than just picturing the change you want to ascertain, you’ll also write it down or say it aloud employing a positive affirmation, and it just for practical goals.

Affirmations are most useful while setting personal goals. Once you’ve identified the goals you want to realize, affirmative statements can assist you to stay motivated to realize them.

The power of affirmations isn’t a secret. It lies in repeating them to yourself regularly. It’s useful to recite your affirmations several times each day (have them on your wall or mobile wallpaper!). you furthermore may get to repeat your affirmations as soon as you get into the negative thoughts or behaviour that you simply want to beat.

Now the question is how are you able to write an affirmation statement don’t worry keep reading I even have got your back.

How does One Write an Affirmation Statement

Affirmation statements usually point to a selected area, nature, or belief that you’re battling. Below are the subsequent points which may assist you to write down the affirmation statement that most closely fits your needs

Believe in the areas of your life that you want to enhance or change.

For instance, does one wish that you simply would be more patient? Or have deeper relationships together with your partner? Or would you wish for a more result-oriented workday?

Write down several tasks, areas, or behaviours that you want to figure on. make certain that they’re accomplishable together with your routine life and therefore the things that the majority interest you, so that you’ll feel genuinely motivated to realize them

Make certain that your affirmation is realistic and achievable.

Base it on a sensible assessment of the facts. for instance, imagine that you simply want to be the richest person and you don’t want to figure for it. you’ll use affirmations to boost your confidence but you’ve got to figure for it.

However, it probably wouldn’t be known to affirm to yourself that you are going to double your income: for many people, and most organizations, doubling what you’re earning in one go isn’t feasible. Keep it realistic! in any case, affirmations aren’t magic spells – if you cannot believe them, it’s unlikely they’ll impact your life.

Rewire your negative thoughts into positives.

If you’re battling negative self-talk, write down the common thoughts or beliefs that are bothering you. Then look for an affirmation that’s the other of that thought and belief.

For example, if you habitually think, “I haven’t any talent to pursue any career,” turn this around and write a positive affirmation like, “I am skilled and professional for any career I just got to put some effort in it.”

Write your affirmations within the present.

Write and speak your affirmation as if it’s already got what you would like. this may assist you to believe that the statement is true immediately. as an example, “I am prepared and rehearsed and that I can give my best speech” would be an excellent affirmation to use if you are feeling nervous speaking ahead of a gaggle.

Say it with feeling.

Affirmations are often simpler once they have emotional weight. If you would like to require this alteration to happen, so every affirmation that you simply prefer to repeat should be a phrase that’s meaningful and special to you. for instance, if you’re worried about your personal life that you’ve got been living, you’ll tell yourself, “I am excited to require on new challenges for a replacement day.”

Guides for Affirmations

By definition, your affirmation is going to be personal to you, and specific to what you would like to realize or change, but the subsequent examples may provide some inspiration:
- I have great creative ideas for this project.
- My work is going to be recognized positively by everyone.
- I can do the given task.
- My colleague respects and values my opinion.
- I am living successfully.
- I will complete tasks and projects on time.
- I’m grateful for the life I even have.
- I enjoy working with my associates.
- I’m the simplest at what I do.
- I am generous to everyone in my life.
- I’m living a cheerful life.
- I will be a team leader in my next project.
Conclusion

To use the affirmations technique, firstly analyze your thoughts or behaviours that you want to vary in your own life.

Next, come up with positive, credible, and achievable affirmation statements that are the other of those thoughts. Repeat your affirmations several times each day, especially once you end up slipping into negative self-talk or engaging in negative behaviour.

Also you can read our blog on Self-motivation: 5 Practical steps to motivate yourself

FAQ’s

What is the affirmation technique?
Affirmation technique is a statement that moves you and your thought process to a positive point of view.

Does the affirmation technique work?
Yes, this works only for those who set realistic goals and have faith in their statement.

Has this technique worked for anyone?
Yes, many living examples got what they wanted, for example, many great leaders, warriors, old kings, and many more.

What type of affirmation works in this technique?
Only realistic and the goals which you are seriously dedicated to achieving.
March 16, 2021
How to handle post-traumatic growth?
Many human beings experience potentially traumatic events in their life whether it is community violence, severe accident, combat exposure, life-threatening situation, or other kinds of abuse or trauma.

Old researches have focused on the development of mental health problems after a trauma, such as anxiety disorders, post-traumatic stress disorder, or acute stress disorder.

However, not all individuals develop psychological state problems after a trauma, and a few actually may experience what researchers call “post-traumatic growth.”

WHAT’S IN IT

What is post-traumatic growth?

Post-traumatic growth (PTG) is positive personal changes that result from the survivor’s struggle to affect trauma and its psychological consequences.

So, The process of post-traumatic growth can cause improved relationships with others, more compassion, openness, appreciation for all times, spiritual growth, personal strength, and a renewed sense of possibilities within the world.

This personal growth extends beyond pre-trauma functioning. PTG is not merely a bouncing back to the level of functioning before the trauma, but rather a sense of positive growth beyond pre-trauma functioning.

Importantly, recent research has highlighted that post-traumatic growth isn’t the other reaction thereto of post-traumatic stress; rather these are two separate sorts of responses that will occur within the same person simultaneously. And over time, and that the experience of distress can promote the development of growth.

4 Positive Trauma Therapy Techniques

In positive trauma, therapy treatment includes several techniques that the evidence suggests will aid those suffering from symptoms of PTSD, categorized into four chronological stages of treatment progression: (1) Deal, (2) Feel, (3) Heal, and (4) Seal.

find the primary technique from each of the steps below.

1. Deal – Writing a Trauma Narrative

In the first step, therapists will assign the sufferer an initial exercise that will set the stage for the following steps and facilitate the healing process. This exercise is creating their trauma narrative.

The trauma narrative is that the client’s telling of the story of their traumatic experience. They are often quite difficult to begin, as the emotions by the original trauma can come flooding back as the sufferer recalls the details of the event, but it will get easier as the process goes on.

The sufferer should begin that specialize in the facts – the who, what, when, and where of the experience. Next, they can add thoughts and feelings that arise during the experience. Once they’re comfortable listing or describing their thoughts and feelings during the experience, they ought to advance to the foremost difficult or disturbing moments of their trauma. This will be difficult, but it’s necessary to place together a comprehensive narrative of the trauma. Finally, they suffering should take what they need thus far and wrap it all up and make a seamless narrative, additionally to adding a final paragraph about how they feel now, what they have learned, and if they have grown from the experience.

Complete this exercise individually or with a therapist or counsellor to guide the client through the difficult process. However complete the narrative, the therapist should re-evaluate the exercise with the client once the narrative is finished.

2. Feel – Exposure

As the name of the main technique in this step suggests, this is where the sufferer exposes to the traumatic memory to connect the fragmented cognitive and emotional aspects and facilitate catharsis.

The imaginal desensitization technique applies during this step, during which the client reads his or her trauma narrative.

The therapist guides the client through the processing of the event.

The therapist will then help the client explore their emotional responses and themes that came up during processing.

Discussing the primary feelings associated with the trauma.

After the session, the client has some homework – he or she is going to head home and set a while aside every day to process through the traumatic experience, focusing on purging the emotional aspects of it.

It will likely be emotionally challenging to drag up these memories and tie some intense feelings to them.

But that’s where these emotions belong: with the traumatic experience that spawned them, instead of displaced onto the self or others.

3. Heal – Three Concepts and PTG Channeling

In step three, the focus is on helping the sufferer put the pieces back together.

But during a new and stronger configuration than before.

The therapist will emphasize three concepts to the client:

1. Freedom of choice

The therapist explains that, while the client didn’t prefer to experience the trauma that led them here, they’re on top of things of their choices going forward.

Narrative therapy is the concept of “rewriting the ending” to help the client see that he or she can create their path.

2. Finding meaning from the experience

The therapist discusses how the client can find meaning in their experience, however, is acceptable and feasible for them.

3. The Hero archetype

Finally, the therapist walks the client through the transformative journey.

“Hero archetype by telling stories, tying the client’s spiritual and cultural beliefs into the stories to form them more meaningful for the client.”

The client may enjoy hearing the various stories during which the hero undergoes significant trauma and becomes a far better, stronger person from it.

Once these three concepts are discussed, the therapist can advance to the teaching of therapy that emphasizes goal-setting and goal-striving.

This component is mentioned as PTG channelling because it focuses on the client channeling their emotional energy from reliving or avoiding the traumatic experience into productive, goal-oriented behaviour.

Overall, this step is about the client extracting meaning from their experience and finding their answers and solutions. The therapist may assign more homework as this step wraps up. Instructing the client to travel home and have interaction in one action that illustrates their shift from victimhood to posttraumatic growth.

4. Seal – The Mind is a file

The final step of the PTGP involves docking loose ends and putting the finishing touches on the reorganization of the traumatic memory.

The “mind as a filing cabinet” metaphor may be a great one to use during this step. During this metaphor, the memory of the traumatic experience is likened to an unorganized file, scattered throughout the file that’s the mind. Rather than each component being neatly sorted with the others. They’re separated into dozens of various folders with no rhyme or reason. Making it confusing and potentially disruptive when one among them is inspected.

In the previous three steps, these components were identified, hunted down, and moved to the proper folder. While a couple of new pages were added documenting the expansion experienced through the method.

This step finalizes the folder and files it away within the cabinet.

It is often revisited within the future. But it’s not anything quite another within the hundreds and thousands of files and folders that structure the cupboard.

At now, the client is prepared to maneuver on to a different disorganized file. If there’s another file that needs reorganization.

Whether the therapy will still another file or not. The therapist should commend the client for all of his or her diligence throughout therapy. And encourage them to continue incorporating PTGP into his or her life.

The client should leave feeling empowered over their trauma and prepared to manoeuvre forward with a replacement and improved perspective on life.

Self Managing PTG

If you’ve struggled, or are struggling, after an extreme career or life crisis, you’ll likely recognize a number of the symptoms that we’ve mentioned, et al. like disorientation, mood swings, and flashbacks. If so, the simplest thing you’ll do is seek professional help. ask your HR department or a health care provider.

As we’ve seen, while a trauma can have an enormous emotional and physical impact. The struggle that you simply endure can cause incredible personal change through PTG.

PTG cannot be forced, but you’ll get yourself into the simplest place to nurture it. Following these seven steps will set you on the proper path:
1. Begin to think positively about the new you – you’re at the beginning of a replacement stage in life.
2. Engage with the planet around you, and appreciate all the great things that it’s to supply.
3. Allow yourself time to speak honestly about how you are feeling, particularly with people that have suffered something almost like you.
4. Reflect on any aspect of your life where your actions harmed yourself or others, and make positive changes as a result.
5. Accept offers of help.
6. Help others. for instance, you’ll do volunteer or charitable add your community.
7. Be hospitable to new experiences and opportunities, including new friendships.
8. combat new challenges or learn new skills.
Conclusion

Post-traumatic growth (PTG) is defined as positive personal changes that result from the survivor’s struggle to affect trauma and its psychological consequences. In positive trauma, therapy treatment includes several techniques. That the evidence suggests will aid those suffering from symptoms of PTSD. That are categorized into four chronological stages of treatment progression: (1) Deal, (2) Feel, (3) Heal, and (4) Seal. Also, there are some symptoms of this which are mentioned in the blog.

Also you can read our blog on Self-motivation: 5 Practical steps to motivate yourself

FAQ’s

What is Post Traumatic Growth?
Post-traumatic growth (PTG) is defined as positive personal changes that result from the survivor’s struggle to deal with trauma and its psychological consequences.

Does Self-managing PTG work?
Yes it works if you perform it seriously

What are the therapy stages for traumatic growth?
Therapy are four chronological stages of treatment progression: (1) Deal, (2) Feel, (3) Heal, and (4) Seal.
March 15, 2021
Albrecht’s four types of stress-managing common pressures

Stress is an important part of our life. Everyone irrespective of age or gender faces some or the other kind of stress in their day-to-day life. And stress in short term is not an issue, in fact, it is a motivating factor that can actually help you to achieve something that you are looking forward to. For example, during our school life, we all had just one task that was to study.

Does that mean stress is good?

No, not all stress is good. Sometimes this stress becomes so much that it actually creates a problem. Say, for example, someone had a breakup. Now if you observe deeply in most of the cases breakups don’t have any solution. It is we who keep thinking about it again and again and again, which creates long term stress. And this stress later leads to depression. It is this type of stress where stress can actually be problematic for you.

So, is there a solution to stress?

Of Course yes, As it is rightly said every problem has a solution. But to find a solution to a certain problem, you have to deep into the situation, to the root of the stress and it is when you can actually realise the problem and find a solution. To simplify this process Karl Albrecht has classified the stress into four types as given below:

WHAT’S IN IT

This classification into four types is a very broad classification and it can actually help in identifying the root cause of the problem and finding a solution to it. Further in this, we will be discussing these four types of stress in detail and how to overcome them.

Time Stress

What is time stress?

Time stress is a very common type of stress. We all have faced this type of stress and will keep facing it until life goes on. This is the stress that is caused when we have something to complete or achieve and there is a certain time limit to it.

For example, you have been given a task say writing 7 blogs within a week and you have just 3 days left with you and you have not written even one blog then the stress you will face in such a situation is classified under time stress.

Another good example of this type of stress can say you have your class scheduled at 9:00 Am in the morning and you require 15 minutes to reach your home to the class and the next morning you woke up at 8:50 Am. Again this stress is classified under time stress.

How to overcome time stress?

To overcome some time stress there is one and only one solution to it that is learning how to effectively manage time and following it throughout. What is time management? Time management is not rocket science but the art of classifying your different activities into different time periods and arranging them in order of importance throughout the day or week or month as you may seem better. When you learn the art of time management you will never have to worry about being late or even being inefficient. Time management teaches you the importance of time.

Anticipatory Stress

What is Anticipatory Stress?

After time stress another most common type of stress is anticipatory stress. What is anticipatory stress? It is a stress which is related to worrying about the future and various future related event.

A good example of this type of stress can when you are at the age of 16-22 and you think about your careers like what will happen if you took a science stream or commerce stream.

Another good example of this can be that you have a marriage at your home next month the stress which you will face regarding finance decorations etc is all categories under anticipatory stress.

How to overcome Anticipatory Stress?

Anticipatory stress is caused because we tend to imagine all those futuristic events that are about to happen. We can also say that this stress is imaginary stress because the event has not yet occurred they are about to occur. Therefore the solution to this type of stress can be being positive or certain about the event. Any negative thought can act as a fire to the stress.

Also, we must understand one thing that whatever imaginations we are creating in our mind it is not a surety that the exact same thing will occur may be the situation or the event about which we are thinking maybe much much better than we actually thought.

Hence, there is no point in thinking about it and if you still want to think positive.

As they say “ Be positive, good things will happen.”

Situational Stress

What is Situational Stress?

Situational stress as the name suggests depends upon various situations that you may face in your day to day life. Situational stress may come from something which you didn’t expect. It may be a sudden moment that happened in your life.

Say for example during this pandemic of coronavirus many people have lost their jobs or their salary have been cut off. This was something that nobody imagined. People who faced this situation are very likely to have suffered from stress as the inflow of money had stopped or reduced but the expenses were still the same.

Another example of this type of stress can be said for example you had some conflict with some of your neighbours in your society and this conflict turned into a serious issue between you both.

How to overcome Situational Stress?

Situational stress is not something that is long term. It is something that happened suddenly and has a short term effect on you. However you can be able to handle such stress if you become more self-aware about yourself and your surrounding. Also being self-confident and calm may also help you handle the stressful situation at the moment.

Encounter Stress

What is Encounter Stress?

Encounter stress is basically stress from people. Stress from people means to stress that is caused when you meet certain people or you can say a certain category or group of people. This may include stage fear or fear from meeting some people in the person of which behaviour or attitude you don’t like.

Many students fear meeting from their teacher even though they did nothing wrong but still they fear from the teacher. This happens mostly in small kids on their first day of school. This is a good example of encounter stress.

Another example can be when you meet a very well know person or a celebrity in person you may feel some kind of low confidence and stress this can also be a good example of encounter stress.

How to overcome Encounter Stress?

Encounter stress is not a very serious kind of stress. You can very easily cope up with this if you work on yourself. If you work on your communication skills and work on your confidence it can actually help you fight encounter stress. One tip for increasing your confidence could be that if you are overweight then maybe losing some weight may help you gain confidence and fight this type of stress.

Conclusion

Every day there will be some point where you will feel stressed. You may feel different types of stress in different situations. It may be possible that you may feel two-three types of stress together but all you have to do is just bounce back. Deal with the stress and move on from it.

Also you can read our blog on File Management- Managing Electronic Files Organizing & Computer Files

FAQ’s

What is time stress?
Time stress is a very common type of stress. We all have faced this type of stress and will keep facing it until life goes on. This is the stress that is caused when we have something to complete or achieve and there is a certain time limit to it.

What is Anticipatory Stress?
After time stress another most common type of stress is anticipatory stress. What is anticipatory stress? It is a stress which is related to worrying about the future and various future related event.

March 14, 2021
Identifying the causes of short term stress

Stress being a part of life never actually leaves you. It comes in many ways to all people whether it is a 2-year-old child or a hundred-year-old person. It can be in any form and to anyone. Stress however is not considered a big issue in a country like India.

Stress can be sometimes big and sometimes small. Big and small here means that it can be either something which will affect you to a very great extent or it may not have any effect on you. But again here you can categorise stress further into long term and short term.

Now, what do you actually mean by this?

WHAT’S IN IT

Long term stress

The long term stress is a kind of stress that may affect you for a longer period of time. Say for example you have a debt of fifty lakh which you have to pay within 2 years. Now till the end of two years until you actually pay the full amount you will be suffering from stress like how to pay, from where to arrange the money, what will happen if you are not able to pay the debt etc. Now, this stress is long term stress as it will affect you for the next two years.

Say for example your sister is getting married after a month and you are given the responsibility to arrange an amount of say twenty lakhs to cover the expenses and you are not in a position of even having twenty thousand rupees. Now you will be in a position of stress until you actually arrange the amount. This is another example of long term stress.

Short term stress

Short term stress usually gets dissolved within one or two days. How ever this short term stress may become long term stress. Say for example you were given an assignment that you did not complete on time. What will happen? Your boss will be angry with you which will eventually result in him scolding you. Now you will be constantly under stress with this. However, in a day or two suppose you were given another assignment which you completed before time and our boss appreciated you will lead to happiness which will kill the previous stress.

How Short term stress may lead to long term stress?

Many times we ignore our short term stress symptoms because they usually disappear within a day or two. But sometimes this short term stress may result in long term stress.

Say for example you started getting into the habit of betting and you started to lose say very less amount of rupees a hundred daily. This will result in short term stress. However, if you keep ignoring one day you may actually face a big loss and then these stressed memories may pile up and result in greater stress. This stress may be long term because you will have to give time to recover from this loss.

How to identify the causes of short term stress?

Short term stress may be due to various factors as listed below.

Health

A person may face various short term health issues like the current situation of coronavirus. Many people are under stress due to this as this disease is considered dangerous. The fear of this disease is short term because it is only there when you go out or do not take proper precautions.

Relationships

Relationships are the biggest reason for stress nowadays every person starting from a teen faces relationship issues including may thing like an unhappy partner, violent partner, Toxic partner etc but this is an example of long term stress. Short term stress in relationships include having an argument with your partner, partner falling ill, etc etc.

Money

Short term debt or short term requirement of money may lead to stress which eventually fades with the fulfilment of the requirement. This may also include examples like a failed transaction where money got deducted from your account but the transaction failed.

Emotional problems

There are many emotional problems waiting for you in the real world. One good example of this type of stress which girls may relate to very easily can be that losing their makeup kit or breaking a nail. This may seem a normal problem but for some girls, this may be an emotional stress moment.

Life changes

Every day various events take place out of which some may have an effect on you like seeing an extreme fight in public that involved lots of blood and sensitive moment. These types of things may affect you and cause stress in your day to day life.

Personal beliefs, Occupation, Environment, Discrimination, Other Events, etc.

Conclusion

Stress being a part of life never actually leaves you. It comes in many ways to all people whether it is a 2-year-old child or a hundred-year-old person. The long term stress is a kind of stress that may affect you for a longer period of time. Say for example you have a debt of fifty lakh which you have to pay within 2 years.

Also you can reads our blog on How self-motivated are you?

FAQ’s

Is short term stress bad?
Short term stress is not bad at all however sometimes it may lead to a long term stress which may affect you.

How long is short term stress?
Short term stress is generally a day or two long depending of what event caused the stress.

How can short term stress help you?
Short term stress may actually help you by motivating you to deal with the event with more power and focus.

March 13, 2021
Supporting a friend or co-worker suffering from stress

Stress is an increasing issue in today’s time. The most important reason why stress is increasing is that people don’t talk about it. People don’t discuss it with their friends and families and alone keep suffering from it. We need to understand that discussing our issues with someone can actually help us in getting a better solution to the problem.

On the other hand, we must understand that we ourselves should try to figure out if any of our close people like a friend of a family member or a college is suffering from something or facing some issues.

Below all these points are discussed in detail.

WHAT’S IN IT

How to identify Stress in others?

Identifying someone in stress is not a difficult task. One can easily spot someone suffering from stress. When a person is under stress there are many changes that he or she goes through. These changes in the body are both on a mental and physical level. Thus the side effect of stress is also seen at both levels.

At the physical level, the first sign that you can notice is that the person is having more frequent headaches. Headaches are normal but having frequent headaches can be a sign of stress. Another early sign may be restlessness or a disturbed sleep cycle. People under stress often face difficulty in sleeping. The third sign which you can notice is felling of weakness and dizziness. A person under stress often complains about not feeling well. Apart from this, there may be other signs like not feeling hungry or excessive hunger, too much sweating and an increase in smoking and alcohol consumption than normal.

It may be a little difficult to spot a person suffering from stress at the mental level, how ever you can notice various changes like the person may have lost his sense of humour or maybe losing his temper faster than before. Another thing which you can notice is they get irritated very fast and also have very low self-esteem.

Why helping matters?

Someone who is suffering from stress faces many difficult situations and most of the times these situations are at a mental level only. A person who is standing at a spectators point of view may consider a situation to be normal while the person from a victims point may feel the same situation to be very stressful. That is why it is always important to help someone suffering from stress. Another reason that you should by yourself ask a person if he is suffering from stress and help him because people in stress usually don’t share anything with anyone they just stay isolated and keep suffering alone. That is why it becomes important to identify stress in your close ones.

Also, stress may lead to various health and emotional issues. These issues may highly affect a person and may also lead to an increase in stress. Also human beings are considered social animals and being socially connected to someone may actually help him or them to release stress.

Supporting someone and helping them in a stressful situation may actually help them recover fast and get out of the situation.No one can imagine how a little help to a stressful person can benefit him. It doesn’t require any professional qualification to help a person suffering from stress, that is why you should always be ahead in offering help.

5 ways to support someone in stress

Listen to them

The first step in helping a stressful person suffering from stress is listening to them. Listening may help you understand the situation and reach the cause of stress and for the stress full person, it may be a positive sign as he may not feel alone in such a situation.

Find the root cause

After you listen to the person you may easily reach the root cause of stress as you are in the position of a calm mind. However, at some time it may be difficult for the person suffering from stress to identify the root cause of stress as he is not in a proper state of mind.

Provide a solution

The best thing you can do is provide a solution to the person suffering from stress as a spectator because for spectators the situation is a third-person view movie where he can actually see the solution but for the victim, it may be a deadly situation where he may be stuck and there is no other option left.

Help

It may be possible that the stressed person may require your help to get out of the situation. Do not step back always be ahead in offering help to the person.

Record and recover

Keep recording the recovery in the person and keep supporting him as and when required.

When is work stress considered too much?

Work may often lead to a little bit of stress. This stress can be sometimes a motivation factor for the employee to complete the work on time. However sometimes this stress becomes too much and the employee loses his motivation and seems less interested in his job. Below given are signs that can tell you that the employee is facing work stress.

Less interest in work: The employee may seem less interested than he was before in the same work. However stress may not be the only reason for this but it can be one of the reasons.

The decrease in efficiency: Decrease inefficiency is very common during stress.

The decrease in performance: An employee when under stress doesn’t want to work due to a decrease in interest it is obvious that his performance will be affected.

Tips for managers and employees

During such a situation when an employee suffers from stress and his performance and efficiency decreases, the managers become very rude to their employee instead of finding the reason behind the problem. Therefore it is suggested that the managers should first try to understand the employee’s situation and react accordingly and if possible they should counsel the employee and help him by proving him with proper guidance.

Coming to employees, in such a situation the employee start distancing themselves from their managers or seniors which is not a very good approach. However it is suggested that the employee should consider having a conversation with the manager and tell him the reasons for stress.

Conclusion

Identifying someone in stress is not a difficult task. One can easily spot someone suffering from stress. stress may lead to various health and emotional issues. These issues may highly affect a person and may also lead to an increase in stress. Also human beings are considered social animals and being socially connected to someone may actually help him or them to release stress. 5 ways to support someone in stress i.e. Listen to them, Find the root cause, Provide a solution, Help, Record and recover.

Also you can read our blog on Using well-formed outcome in goal setting

FAQ’s

Ways to support someone in stress?
5 ways to support someone in stress i.e. Listen to them, Find the root cause, Provide a solution, Help, Record and recover.

When is work stress considered too much?
However sometimes this stress becomes too much and the employee loses his motivation and seems less interested in his job. Below given are signs that can tell you that the employee is facing work stress.

March 12, 2021

The holmes and rahe stress scale-understanding the impact of long term stress

The Holmes and Rahe Stress Scale

Stress is the most common issue in today’s era. Everyone starting from a young kid to an old person faces some kind of stress in their day-to-day life. Stress can also help you with instant motivation and help you perform better than you actually can. However, stress beyond the limits is very dangerous for your body both mentally as well as physically. But what do you actually mean by limit?

The limit here or anywhere means a certain boundary beyond which anything is considered excess. When it comes to stress, general stress about day to day life and some small issues are completely fine. But when the stress is too high due to some serious issues or different types of situation which may have a long term or some serious effect is not normal.

WHAT’S IN IT

Holmes Rahe Stress Scale

What is the Holmes Rahe stress scale?

Holmes Rahe stress scale is basically a kind of measurement device or measurement formula that helps you calculate stress levels and how they can affect you. Also, It shows a connection between stress levels and illness.

History

Meanwhile, A few decades back in 1967 Thomas Holmes and Richard Rahe surveyed around five thousand patients medical reports. This was done to determine whether stressful events cause any kind of illness. The patients were asked to rank a list of events and each event was given a unit known as a life-changing unit. The patients ranked forty-three life events.

Description

Holmes Rahe stress scale has basically assigned a score or you can call it weights to each life event that they have listed and a person taking this test has to calculate their total score by adding the score of all the events that he is going through. Also, The final total that comes at the end of this test is the score that actually tells you how stressful you are and what are the chances of you getting affected by this stress level.

Holmes Rahe Stress Inventory

So, The stress inventory is classified into two categories one is for the adults and there is for the non-adults.

For adults

Life event	Life change units
Death of a spouse	100
Divorce	73
Marital separation	65
Imprisonment	63
Death of a close family member	63
Personal injury or illness	53
Marriage	50
Dismissal from work	47
Marital reconciliation	45
Retirement	45
Change in health of family member	44
Pregnancy	40
Sexual difficulties	39
Gain a new family member	39
Business readjustment	39
Change in a financial state	38
Death of a close friend	37
Change to a different line of work	36
Change in frequency of arguments	35
Major mortgage	32
Foreclosure of mortgage or loan	30
Change in responsibilities at work	29
Child leaving home	29
Trouble with in-laws	29
Outstanding personal achievement	28
Spouse starts or stops work	26
Beginning or end of the school	26
Change in living conditions	25
Revision of personal habits	24
Trouble with boss	23
Change in working hours or conditions	20
Change in residence	20
Change in schools	20
Change in recreation	19
Change in church activities	19
Change in social activities	18
Minor mortgage or loan	17
Change in sleeping habits	16
Change in number of family reunions	15
Change in eating habits	15
Vacation	13
Major Holiday	12
Minor violation of law	11

For Non-adults

Top 10 Most Stressful Life Events: The Holmes And Rahe Stress Scale – Pain Doctor

Life Event	Life Change Units
Death of parent	100
Unplanned pregnancy/abortion	100
Getting married	95
Divorce of parents	90
Acquiring a visible deformity	80
Fathering a child	70
Jail sentence of a parent for over one year	70
Marital separation of parents	69
Death of a brother or sister	68
Change in acceptance by peers	67
Unplanned pregnancy of sister	64
Discovery of being an adopted child	63
Marriage of parent to stepparent	63
Death of a close friend	63
Having a visible congenital deformity	62
Serious illness requiring hospitalization	58
Failure of a grade in school	56
Not making an extracurricular activity	55
Hospitalization of a parent	55
Jail sentence of a parent for over 30 days	53
Breaking up with boyfriend or girlfriend	53
Beginning to date	51
Suspension from school	50
Becoming involved with drugs or alcohol	50
Birth of a brother or sister	50
Increase in arguments between parents	47
Loss of job by parent	46
Outstanding personal achievement	46
Change in parent’s financial status	45
Accepted at college of choice	43
Being a senior in high school	42
Hospitalization of a sibling	41
Increased absence of a parent from home	38
Brother or sister leaving home	37
Addition of the third adult to family	34
Becoming a full-fledged member of a church	31
The decrease in arguments between parents	27
The decrease in arguments with parents	26
Mother or father beginning work	26

Just calculate the total score and compare the results as below.

Score =/< 150 This is considered good as at this score you are at a very low stage of stress and have a very less chance of getting affected by it.

Score >150 but <300 At this stage, your stress levels are pretty high and you have moderate chances of getting affected by it and this may lead to some stress and illness issues both at the physical and mental level.

Score >300 This is the most serious stage where you are at an extreme level of getting affected by stress. At this stage, you can really face some serious stress and illness issues.

Tips to Reduce Stress

7 ways to reduce stress and keep blood pressure down - Harvard Health

The most simple and practical solution to reduce your stress would be to take a break. Taking a break from your daily life routine may actually help you relax better. And when you relax better you can actually feel good and you think less about the stressful situations.

However every time it is not possible to take a break, below are some tips that can actually help you manage stress and also stay away from it.

Exercise: Exercise is a very good option as it releases good hormones which can actually help you with stress.
Reduce intake of alcohol, cigarettes, any other drug: Alcohol and cigarettes are very bad for your overall health for some time they can help you forget about stress but in long term, they will affect you.
Spend more time with friends and family: No one can help you fight stress better than your own friends and family.
Set goals and priorities: Goals are important as they can help you divert your focus from stress to something good.
Talk to your health care provider

Conclusion

Stress is the most common issue in today’s era. Also, Everyone starting from a young kid to an old person faces some kind of stress in their day to day life and stress can actually help you create a backup or prepare for a situation thinking of what is causing you stress. Stress can also help you with instant motivation and help you perform better than you actually can. meanwhile, A few decades back in 1967 Thomas Holmes and Richard Rahe surveyed around five thousand patients medical reports. So, This was done to determine whether stressful events cause any kind of illness and The stress inventory is classified into two categories one is for the adults and there is for the non-adults.

Also you can read our blog on Time Management: How The Pickle Jar Theory Will Help You

FAQ’s

What is the Holmes Rahe stress scale?

The stress inventory is classified into how many categories?

They are classified in 2 categories for adults and non-adults.

March 11, 2021

Category: Productivity

Reshift Your Goals

Imagining Obstacles

Reveal Your Story

Questions 3 Things

Feel The Fear and Giving it Up

Not to Be Afraid of Failure

Analyze all possible outcomes

Learn to think more positively

Look at the worst-case scenario

Have a contingency plan

Set approach goals

When failure is possible, view it as a challenge

Conclusion

FAQ’s

Common Low Morale Symptoms to Seem

Morale Booster Highlights

1. Ask Them What They Need

2. Be Transparent

3. Aren’t Getting Stuck during a Rut

4. Shots On Us

5. Build Your Network

6. Communicate Often

7. Group Volunteer Opportunities

8. Thank The Small Guy

9. Give Employee Recognition

10. Make Business Results Transparent

11. Find Inspiration

12. Play Time

13. Get employee feedback

14. Make Space for Private Interests at Work

15. Shake Up Your Routine

16. Go Green

17. Run a relaxed, healthy & organized company

18. Themed Office Days

19. Treat Yourself

20. Jam it Out

21. Train managers

22. Take It on the Chin as a Pacesetter

23. Eradicate Email

24. Organize team-building activities

25. Treat People Like Adults

26. Welcome The New Kid On The Block

27. Revive the Lunch Break

28. Have amazing employee incentives.

29. Wall Of Wow

30. Acknowledge That Your Talent Are People

31. Encourage genuine breaks.

32. Ask About Their Schedule

33. Make Birthdays a Paid Holiday

34. It’s Your Birthday

35. Make Games a Priority

36. Accomplishment Jars

37. Increase Executive Access

38. Sweat Sessions

39. Do Lunch and Learns

40. Drinks On Us

41. Fitness Contests

42. Encourage Outsourcing

43. Special Projects

44. Foster a signature company culture

45. Don’t be a part of gossiping

46. Building a team

47. Tell everyone in your office about customer compliments

48. Build up confidence in your employees

49. Giving alternative perks

50. Usher in a motivational speaker

Conclusion

FAQ’s

Introduction to the Technique

1. Permanence

2. Pervasiveness

3. Personalization

Analyse Results

Use Distraction and Disputation

Disputation

Distraction

Conclusion

FAQ’s

ABC technique