Simple tips that will help to get rid of anxiety.
Stress – nonspecific response of the body to the action of extreme factors, any difficult or threatening situation.
Symptoms may gradually increase or appear suddenly, within a few minutes.
Panic attacks usually last long, occur in the form of emotional explosions, accompanied by a sense of horror and such reactions as palpitations and sweating. Generalized anxiety condition usually develops gradually and is not usually a direct consequence of a particular irrational fear (phobia). Two main features of stress and anxiety is an uncontrollable anxiety and restlessness. To symptoms also include muscle tension, fatigue, irritability, impatience, insomnia or sleep disturbances, difficulties with concentration.
Stress and anxiety can lead to panic attacks, which are characterized by pain or discomfort in the chest, rapid heartbeat, difficulty, shallow breathing, feeling short of breath , choking, chills or sudden fever, shivering, nausea, abdominal pain, numbness or tingling in the extremities.
There are several strategies leading to the reduction of stress, and there are certain instances in which it makes sense to use them.
1. Care (you’re leaving the zone of stress):
— if you see that the conflict leads to growth of negative feelings and it takes time to let the emotions cool down and return to the problem in a more relaxed state;
— if the core of the conflict is not very important to you;
— if you do not see a real chance to constructively resolve the conflict in a different way.
2. The compromise (you minimize the stress):
— if you have equal rights and opportunities with his opponent;
— if there is a risk of seriously damage the relationship unnecessarily by standing firm on his;
— if you want to get at least some benefits, and you have something to offer in return.
3. The competition (you enter into the stress of another):
— your position is stronger than the opponent;
— you are not interested in possible long-term effects of the conflict;
— you are in a critical situation, and the subject of the dispute is extremely important for you.
4. The assignment (you vary the kind of stress more than acceptable):
— if the preservation of good relations with an opponent is more important to you than winning in the conflict;
— if your opponent is obviously stronger than you and focused on the tough competitive position.
— if you are right and do not feel a moral force for insisting on its decision.
5. Cooperation:
— you achieve the full resolution of the conflict and the final “closure” of the dispute;
— both opponents are engaged in constructive interaction;
— the problem is still important for both sides.
The stages of translating conflict into an area of cooperation:
1. To create a positive attitude to neutralise negative emotions.
2. To emphasize the mutual commitment to finding a balanced solution.
3. As clearly as possible to define the essence of the problem that caused the conflict, and to do it with the most neutral (unbiased) position.
4. To determine the desired result for both parties, and the final result is beneficial to both parties.
5. Confirm that the achievement of this result will be mutually beneficial for both parties, while any other resolution of the conflict can have negative consequences.
6. The collection and analysis of all information on this issue, especially relevant to the desired result.
7. A review of possible solutions. Add to this list of new non-trivial solutions.
8. The choice of the optimal solution and the determination of the order of its implementation (if necessary, fixed in the form of a Protocol of intent).
9. The implementation of the decision and control over its implementation.
10. The final grade achieved and evaluation of their actions on overcoming of the conflict. Consolidation of partnerships.
