Life is unpredictable, and stressful situations will inevitably rear their ugly head. Whether it’s pressure at work, a personal conflict, or an unexpected life event, these moments often challenge our ability to remain level-headed and composed. Yet these external triggers and events do not have to rule your life. Tapping into your internal dialogue can help create coping strategies and ways to navigate these situations with resilience. Developing self-awareness builds resilience, positively impacting how you react and manage emotions and behaviors for overall wellbeing
Self-awareness is the foundation of emotional intelligence. There are two kinds of self-awareness, the first being your internal self-awareness, this is how you see yourself, your core beliefs that define you and drive you. The second being external self-awareness, this is how others view us relating to our core beliefs. At its center both types of awareness and their balance will dictate how you deal with difficult situations like high stress or unexpected life events.
How to ‘Get’ Self-Awareness
How to increase our own self-awareness to help us cope with the hard things that life throws our way? Often, we ask the question of “why?” Why did I react that way, why do I feel angry?
While these questions are meaningful, we should be asking ourselves “what?” For example, ‘what are the situations that make me feel x, or what do I need to do to feel less stressed?” By reframing the question from why to what it actually gives you a less ambiguous answer and a more qualified answer that can lead to tangible pathways to reflect and manage emotions and behaviors.
By starting reflection with a “what” versus a “why” you can expect clearer thoughts and less negative dwelling on what triggers your stress, anger and other emotions.
Keep in mind that feeling emotions such as anger, sadness, anxiety are not inherently wrong. How we react and how these emotions influence us can be moderated by self-awareness.
To effectively increase both internal and external self-awareness, consider these strategies that help you manage stress and emotions in real time:
Recognize Stress Triggers: Identifying the specific causes of your stress allows you to address the root problem rather than just the symptoms. Asking, “What causes this stress in particular?” can bring clarity and lead to actionable solutions.
Pause and Breathe: When faced with a stressful situation, take a moment to pause and focus on your breath. Deep, intentional breathing activates your parasympathetic nervous system, reducing stress and calming your body. Try the 4-7-8 breathing technique: inhale for 4 seconds, hold for 7 seconds, and exhale for 8 seconds.
Manage Emotional Reactions: Understanding your emotional patterns enables you to pause and respond thoughtfully instead of reacting impulsively. By recognizing how you typically react to stress, you can break the cycle of unhelpful responses.
Identify and Label Emotions: Naming your emotions can reduce their intensity and provide clarity. For example, instead of saying, “I’m upset,” specify, “I’m feeling frustrated because I wasn’t included in the decision-making process.” This specificity helps you address the issue at its core.
Reframe Negative Thoughts: Shifting your perspective on a stressful situation can make it more manageable. Instead of thinking, “This project is going to fail,” try, “This project is challenging, but I can take it one step at a time.” Reframing helps reduce anxiety and fosters a constructive mindset.
Set Boundaries: Managing stress sometimes requires setting boundaries to protect your emotional well-being. For instance, if a colleague’s negativity drains you, limit your interactions or redirect conversations toward more constructive topics. Boundaries create a sense of control and reduce unnecessary stressors.
Communicate Effectively: When you’re aware of your emotions, you can express them clearly and calmly, fostering better understanding and collaboration with others.
Seek Support: Don’t hesitate to reach out to trusted friends, family, or mentors when you’re feeling overwhelmed. Talking about your emotions can provide relief and offer new perspectives. Professional support, such as therapy or coaching, can also be invaluable for developing deeper self-awareness and coping strategies.
Harnessing Self-Awareness for Stress Management
Self-awareness is a powerful skill that can transform the way you handle stressful situations. By understanding your emotional triggers, recognizing your patterns, and practicing effective management strategies, you can navigate stress with greater clarity and confidence. Remember, self-awareness builds resilience, helping you face challenges with strength and composure.
