A-Strategy for Stress Management
A simple framework for dealing with a stressful situation is the "Four A's":
- Avoid: Can you avoid the stressor? This isn't about avoiding all problems, but about learning to say "no" to unnecessary stress. For example, if a certain topic on the news always makes you anxious, you can avoid watching it.
- Alter: If you can't avoid it, can you alter the situation? This involves communicating your feelings. For example, "I feel stressed when you leave your dishes in the sink. Can we agree to clean them right away?"
- Adapt: If you can't alter it, can you adapt your expectations? This involves changing your standards or perspective. Can you reframe the problem? For example, instead of fuming in a traffic jam, you can see it as an opportunity to listen to a podcast.
- Accept: If you can't change the situation, you may need to accept it. Acceptance doesn't mean you like it, but it means you stop struggling against a reality you cannot change. This is often necessary for things like loss or illness.