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(i) Avoiding: Low on both assertiveness and cooperativeness, postpone addressing it. Appropriate: 1.
when parties are much angry and need to cool down. 2. Very functional when issue is trivial. (lose-lose
Situation)
Use:
(ii) Accommodating: When other parties goals are met but relatively unconcerned with getting ones
own way. Willing to sacrifice in the interest of the other. Accommodating manager may become
frustrated as his own needs are not met. (lose win situation)
Use:
(iii) Competing: High assertion and low cooperation. Tries to meet ones own goals at the other parties
expense. Competing strategy may be dangerous as one is reluctant to admit even when wrong. People
are afraid to disagree. (win lose situation)
Use:
(iv) Compromising: it is intermediate on both the assertive and cooperative dimensions. Each party tries
to give up something to reach a solution. “give and take” policy. It is a final negotiation when time is
important. When collaboration fails compromise take place.
Use:
Use:
Self-awareness- don’t let their feelings rule them, know their strength and weaknesses, take an
honest look at themselves.
Self-regulation- ability to control emotions and impulses. Don’t allow to become too angry or
jealous, think before they act
Motivation- willing to defer immediate results for long term success, highly productive, love a
challenge
Empathy- ability to identify with, understand the wants, needs and viewpoints of those
around, recognize the feelings of others, excellent at managing relationship and listening
Social skills- easy to talk to and like people, team players help others develop and shine, masters
at building and maintaining relationship
Observe how you react to people- do not judge before you know all the fact
Look at your work environment- do you seek attention for accomplishment, humility is a
wonderful quality
Do a self-evaluation- accept your weakness and know that you are not perfect, work on areas to
make yourself better.
Examine how you react to stressful situation. Do you become upset? Do you blame others?
Develop ability to be calm and keep emotions under control when things go wrong
Take responsibility for your actions- “apologize if you hurt someone else”
Do not ignore or avoid the person
Forgive and forget
Examine how your actions will affect others- if your decisions will impact others, put yourself in
their place.
Efficient
Successful
Healthy
Gain time
Motivates and initiates
Reduces avoidance
Promotes review
Eliminate cramming
Reduces anxiety
List of things
Decide most important
Too big/difficult- break into task
Learn to say no which will pull you down
Reward yourself
Learn to relax
Keep in mind 80% benefit first 20% time
Concentrate one thing at a time
Identify short and long term goals
Group , activities together
Separate urgencies from priorities
Revise goals regularly
Some interruptions are necessary
Stop spending time worrying/ trying to control what you cannot do
Minimax:
a) minimize weakness
b) maximize strengths
6. Stress stages and causes
Stage 1: Alarm Reaction. Any physical, emotional, or mental upset will cause an instantaneous reaction
by the body to combat the stressor. This physical response is well known as the "fight-or-flight"
reaction.
Stage 2: Resistance. At the resistance stage, the body tries to become balanced (a process called
homeostasis).
Stage 3: Exhaustion. After combating stress for days to weeks, the body shuts down completely.
Sometimes after days of unending stress, the body succumbs to illness—either a viral or bacterial
infection.
Causes of Stress:
Occupational
Identifying unrelieved stress and being aware of its effect on our lives is not sufficient for reducing its
harmful effects. Just as there are many sources of stress, there are many techniques for its
management. However, all require work toward change:
How do we proceed?
1. Become aware of your stressors and your emotional and physical reactions.
Listed here are the top 4 relaxation strategies for anxiety. To get the most out of these relaxation
techniques, it is important that you practice them often and at times when you are not feeling highly
anxious.
Breathing exercises are the foundation of many other relaxation techniques and are very easy to learn.
These exercises work to help you breathe slowly and deeply, which can allow you to feel more relaxed.
Breathing exercises have been known to have a cleansing effect, making you feel energized and
refreshed. Deep breathing also brings your focus and attention to the breathing process, therefore
clearing your mind and helping you to control the rhythm of your breath.
These exercises can assist with reducing muscle tension, along with improving other common symptoms
of panic, such as decreasing rapid heart rate and managing shortness of breath
PMR involves tightening and releasing various muscle groups to lessen bodily tension. By focusing your
attention on letting go of stress throughout the body, you are also able to quiet and calm your mind.
When practiced over time, PMR can help you recognize when your muscles are constricted and more
easily release physical discomfort that is contributing to your anxiety.
Many people find yoga and meditation to be useful ways to reduce stress and anxiety. Yoga can help
you to let go of tension throughout the body, improve concentration, and relax. Meditation can be used
alone or as part of a yoga practice and is also a great way to assist you in feeling more balanced, calm,
and focused. These relaxation techniques can be practiced upon waking to relieve and reduce morning
anxiety and start the day feeling refreshed. They can also be used at the end of the day to let go of any
built-up stress and tension.