Scenario: You are a newly promoted manager for one of the business units in your organization. As such, you need to consider how to manage yourself before you can really manage others. You need to think about what your personal and professional stress levels are–what might be the breaking points between succeeding and failing? How can I manage that stress? What emotions come to light that could be viewed as positive or negative? How else can I get my message across?
Instructions: Based on your evaluation of your individual tendencies, you have decided to prepare a plan. You need to include the following in your plan:
- What are some early warning signs that you should be aware of to avoid a setback?
- What are some negative or positive beliefs about worrying or failing you need to consider?
- What situational problems are there to consider? (large groups of people, public speaking)
- What does your future support system look like? (mentors, coaches, professionals, groups, associations, etc.)
- What techniques or strategies are needed to help overcome these challenges? Choose three and explain how they will help overcome your discussed challenges.
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Early warning signs of stress
As a newly promoted manager, it is important to be aware of some of the early warning signs of stress so that you can take steps to manage it effectively. Some common signs of stress include:
- Difficulty sleeping
- Headaches
- Muscle tension
- Stomachaches
- Irritability
- Difficulty concentrating
- Changes in appetite
- Withdrawal from social activities
- Increased use of alcohol or drugs
If you start to experience any of these symptoms, it is important to take a step back and assess your stress levels. You may need to make some changes to your lifestyle or work habits in order to manage your stress more effectively.
Negative or positive beliefs about worrying or failing
It is also important to be aware of your own beliefs about worrying and failing. Some people believe that worrying can help them to be more prepared and avoid making mistakes. Others believe that worrying only makes things worse and prevents them from performing at their best.
Similarly, some people believe that failure is a sign of weakness and incompetence. Others believe that failure is an opportunity to learn and grow.
Your beliefs about worrying and failing can have a significant impact on your stress levels. If you believe that worrying is necessary to avoid failure, then you are more likely to experience stress. On the other hand, if you believe that failure is an opportunity to learn, then you are less likely to experience stress.
Situational problems
As a newly promoted manager, you may face a number of situational problems that can contribute to stress. For example, you may be responsible for managing a large group of people, or you may be required to give public presentations.
If you are not comfortable with these situations, they can cause you to feel anxious and stressed. It is important to develop coping mechanisms for dealing with these situations effectively.
Support system
Having a strong support system can help you to manage stress more effectively. Your support system can include mentors, coaches, professionals, groups, and associations.
Mentors and coaches can provide guidance and support as you transition into your new role. Professionals can provide you with training and resources to help you develop your management skills. Groups and associations can provide you with a network of support from other managers who are facing similar challenges.
Techniques and strategies for overcoming challenges
Here are three techniques or strategies that can help you to overcome the challenges you have discussed:
- Mindfulness: Mindfulness is the practice of paying attention to the present moment without judgment. It can be helpful for managing stress because it allows you to become aware of your thoughts and feelings without getting caught up in them.
There are many different ways to practice mindfulness. One simple exercise is to sit quietly and focus on your breath. Notice the rise and fall of your chest as you breathe in and out. If your mind wanders, gently bring it back to your breath.
Another mindfulness exercise is to focus on your senses. Pay attention to the sights, sounds, smells, tastes, and textures around you. Notice your physical sensations, such as the feeling of your feet on the ground or the wind in your hair.
Mindfulness can be practiced anywhere and at any time. It is a particularly helpful skill to learn when you are feeling stressed.
- Cognitive behavioral therapy (CBT): CBT is a type of therapy that focuses on identifying and changing negative thought patterns. It can be helpful for managing stress because it can help you to develop more realistic and helpful ways of thinking about yourself and your situation.
One CBT technique is to identify and challenge negative thoughts. For example, if you are thinking, “I’m not good enough at this job,” you can ask yourself if there is any evidence to support that thought. You can also try to come up with a more realistic and helpful thought, such as
