Kaustav Sen is a distinguished contributor.

Don’t just let stress build in the back of your mind. Take back control by bringing it front and centre.

1. Name the problem. Simply giving the problem, or cause of your stress, a name can begin the process of resolution. By identifying the specific problem, you eliminate all other possibilities, making it more concrete and manageable.

2. Examine your automatic thoughts. "Automatic thoughts" are the things you say to yourself without realizing it. When automatic thoughts are constructive, you cope well. However, when stress levels are high, you often subject yourself to negative messages that may or may not reflect the reality of the situation. These messages contribute directly to stress. It's rare that you stop to consider what you tell yourself, but your automatic thoughts reflect your internal assumptions and beliefs. Test your assumptions by tuning in to your automatic thoughts. What words pop into your mind? Write them down and look at them objectively. Often, you'll find that they're exaggerated; for example, do you use negative words (i.e., failure, disaster) to describe yourself or the situation?

3. Correct errors in logic and revise your assumptions. Examine your automatic thoughts for errors in logic. Instead of calling yourself a failure and assuming that a disaster will certainly occur, be objective and think constructively.

4. Develop alternative hypotheses. Even though you may leap to the worst-case scenario, there may be other hypotheses that could explain the situation. Try to think objectively.

5. Give yourself a reality check. The problem may not be as bad as it seems and easier to solve than you initially thought. While positive amounts of stress elicit clearheaded thinking, too much stress exaggerates reality. This causes our imagination to blow a small problem out of proportion. Look at a situation from as many different viewpoints as possible—what might initially seem disastrous could in fact offer exciting new opportunities.

About The Author

Kaustav Sen

Cluster Director of Human Resources & Training at Crowne Plaza & Staybridge Suites Yas@AUH/HR Committee-Yas Plaza Hotels

All views, thoughts, and opinions expressed in the text belong solely to the author, and not necessarily to the author's employer, organisation, committee or other group or individual.