Take a Deep Breath and Manage Your Stress

 

Question:

Identify the true statements about stress.

• Life events such as marriage and divorce are common sources of stress

• Resistance to stress is a coping mechanism, but it's not sustainable

• Prolonged exposure to stress can lead to physical illnesses such as heart disease

Question

:

Which statements about stress are true?

• Burnout is likely to occur when stress is experienced over time and is left untreated

• During the resistance phase of the General Adaptation Syndrome, your body dedicates more resources to your immune system, a reaction that is unsustainable in the long run

• Major changes in your life are common triggers for stress

Question

:

Rodrigo was contributing in a meeting when a couple of his colleagues started to laugh out loud. Embarrassed, Rodrigo stumbled over his words and hurried to finish.

Sequence examples of how Rodrigo can manage his reaction to reduce stress using the ABC model.

• Rodrigo realizes 

• Rodrigo examines

• Rodrigo decides

Question

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Marie is stressed out. She is supposed to be hosting a board meeting in a couple of hours, but her assistant, who is meant to be accompanying her to help, hasn't showed up yet. Even though they still have plenty of time, Marie is getting angry with her assistant.

Sequence examples of how Marie can manage her reaction to reduce stress using the ABC model.

• Marie realizes 

• Marie re-examines

• Marie recognizes

Question

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Which statements accurately describe burnout?

• In addition to work and lifestyle–related factors, personality traits can contribute to burnout

• Mental, physical, and emotional exhaustion accompany burnout

• Continuous exposure to stress can cause burnout

• Using stress management techniques when symptoms first appear can help avoid burnout

Question

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Which examples demonstrate actions or strategies that can help you cope with stress?

• Dave asks his manager about a difficult situation he's facing; to his delight, the solution was pretty simple.

• Latondra has noticed that since she started meditating, she has more patience and inspiration.

• Julia approaches Kyle about his problem, restates the issue in her own words, and asks for his input on how to resolve it.

• Quan has established a regular bedtime and has started eating better.

Question

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Lisa was promoted despite the fact that she's the youngest – and newest – member of her team. Instead of feeling happy because of the promotion, Lisa gets really stressed out – she thinks her colleagues will be jealous and won't want to work with her.

How might Lisa apply the ABC model to change her way of thinking, overcome her negative thoughts, and improve her response to this situation?

• Reassure herself that her promotion was well-deserved, based on her merits and qualifications, and that her colleagues will recognize this.

• Acknowledge that she's feeling stressed because she's worried her colleagues will react badly to her promotion.

• Ask herself: "Am I a mind reader; how do I know they'll be jealous?"

Question

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Omar is studying for a very important certification exam. He's waiting for his babysitter to get to his house to care for his children while he attends his study group. She's late, and Omar is starting to feel angry and anxious. He's worried that missing the study group will mean certain failure.

How can Omar apply the ABC model to change his thinking and improve his response to this stress-inducing situation?

• Tell himself that he's a quick learner, and even if he does miss one study group, he can easily make up for it.

• Ask himself "How do I know missing one study group will cause me to fail the exam?"

• Recognize that the source of his anxiety is his belief that he'll fail his exam.

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Strength under Pressure: Building Perseverance and Resilience

 

Question:

What strategies could be used to persevere in the face of setbacks?

• Asking a trusted colleague for help

• Separating accomplishments from failures

• Stepping back and recalling your original values

Question

:

How can you persevere in the face of setbacks?

• Reaching out to a mentor for guidance and help

• Focusing on small wins to build confidence

• Reminding yourself of your original goals and values

Question

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How can perseverance and resilience contribute to your success?

• In the face of mounting pressure or doubt, resilience enables you to strengthen your focus on the things that are within your control

• Resilience makes you better able to draw on others for help and support when you need it

• Perseverance increases your capacity to focus on a goal with a clear vision and a determined drive to complete the task

Question

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In what ways can perseverance and resilience contribute to success?

• Resilience enables someone to recover and regain strength when their perseverance is flagging or waning

• Perseverance prevents someone from giving up when success isn't instant or things don't work out immediately

• Resilience helps someone see problems and setbacks with a positive perspective, identifying an opportunity to learn and grow

Question

:

Match the actions to the corresponding skills for developing perseverance.

• Practice flexibility - 

  Periodically reevaluate the assumptions and beliefs that went into formulating your strategy to ensure they're still valid - Being prepared to make changes to your plan or strategy if the situation changes or new information emerges

• Practice perseverance self-assessment regularly - 

  Consider on a regular basis whether you're struggling to sustain your interest in long-standing assignments - Honestly and regularly assessing whether you give up whenever you have doubts or lose confidence

• Practice a growth mindset - 

  Factor in daily incremental improvements - Looking to improve marginally and incrementally each day

• Practice determination - 

  Commit to seeing your commitments through and finishing them properly - Refusing to allow yourself to quit midway through a commitment or task

Question

:

What behaviors or strategies would help build resilience?

• Learning new skills and acquiring new knowledge to broaden your options

• Challenging negative thoughts and extreme thinking

• Being sure you get enough rest, exercising regularly, and eating well

Question

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What behaviors or strategies would be useful in building resilience?

• Develop a habit of continuous learning, to foster a positive mindset

• Face the facts of the situation squarely

• Be kind and forgiving toward yourself

Question

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What are typical characteristics of people who can persevere?

• They can prioritize their efforts based on their goals

• They trust that they can bounce back from challenges and setbacks

• They have goals that are measurable and achievable

Question

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What characteristics are common among people who can persevere?

• They know when and where to invest time and energy

• They are driven by goals and purpose

• They trust that they can ask others for assistance

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Sharpening Your Focus to Stay on Track

 

Question:

What are some activities that reflect best practices for regular maintenance of your time management system?

• At the end of each day, list the specific tasks you need to do the next day

• Each week, ask yourself four questions about your focus, progress, and task completion

• If a task is still important but no longer high priority, reschedule it

• Every hour, ask yourself, "Have the last 60 minutes been productive?"

Question

:

Which actions illustrate best practices for regular maintenance of your time management system?

• At the end of each day, ask yourself, "What do I need to do tomorrow to make it successful?

• Conduct an honest self-appraisal at the same time each week

• If a task is a time stealer, find a way to do it more efficiently

• At the end of every hour, consciously plan the next hour for maximum results

Question

:

What are some tactics that can be used to manage personal focus challenges?

• Identify one small, manageable piece of a larger job that can be done in five minutes and complete it immediately

• Include blank spaces in each day when you don't do anything other than take a walk, stare into space, or listen to music

• Impose a strict limit on the amount of time you allow yourself to browse online newspapers each day

• Use self-talk to keep yourself focused, constantly reminding yourself what you're trying to achieve

Question

:

Identify the tactics for managing personal focus challenges.

• Identify the exact reason why you're avoiding doing a certain task

• Impose a strict limit on the amount of time you allow yourself to browse social media each day

• Set aside a specific period of time each day to read and reply to e-mails, and do nothing else during this time

Question

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What are some techniques for managing distractions so you can focus better?

• Let others know the times during the day when you're available and the times when you're not

• Find a balance between curiosity and concentration that enables you to maintain distracted focus

• Consolidate multiple e-mail accounts and unsubscribe from group e-mails, newsletters, and promotional e-mails

Question

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Match techniques for building mental resilience to help regain focus with the corresponding activities.

• Control the controllable
• Regain momentum by completing a few simple tasks
• Don't engage in "what if" or "should have" conversations
• Practice mind and body care
• Practice mindfulness and present-moment awareness
• Clear your mind and actively try to become calmer
• Focus on the positive
• Use self-talk to encourage and foster positivity
• Reframe feelings from negative to positive

Question

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Which techniques can be used to manage distractions so you can focus better?

• Find and maintain a sustainable balance between curiosity and concentration

• Use auto-responses or a sign on the door to let others know when you're busy and unavailable

• Allocate certain hours during the day when you're available to handle incoming requests or unexpected tasks

• Conduct an attention audit to determine what within your environment helps and hinders your focus

Question

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What are some strategies for managing time conflicts so you can focus on your work?

• Indicate that you could take on a new task if the length and scope could be reduced to enable you to complete it in time

• When asked to take on an unexpected task, say thanks for the opportunity but politely explain that it's not feasible right now

• When asked to take on an urgent task, clarify whether it takes priority over tasks you're currently working on

• Add a block to a shared calendar so that others can see when you're available without having to ask

Question

:

Identify strategies for managing time conflicts so you can focus on your work.

• Clarify whether the additional task means current priorities will be reorganized

• Indicate that you can take on the additional task, but you'll need additional time to complete it

• Decline requests to take on additional tasks politely, tactfully, and firmly

• Set aside a specific block of time each day or each week when you're available for unexpected tasks or quick meetings

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Embracing Change at Work

 

Question:

Match the stages of emotion to the corresponding reactions to organizational change.

• Passive acceptance- People stop resisting the change - They stop resisting and assume that the change will happen
• Shock - People are neither negative nor positive about the change - They feel numb about the change
• Anger - People argue against and complain about the change - They resent the change and resist it
• Denial - People think the change won’t affect them or won't happen - They argue that the change won’t happen
• Active acceptance - People become proactive about integrating the changes - They try to integrate the change into their work
• Exploration - People consider how the change is likely to impact them - They examine what the change means for them

Question

:

What are some reasons why people might struggle to accept organizational change?

• Fear of change

• Skepticism about the benefits

• Concern about changes to ways of working

Question

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What are the characteristics of successful change agents?

• Willingness to help others adapt to the change

• A focus on the future

• A positive outlook on the change

• Self-motivation

Question

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What are common characteristics of successful change agents?

• They discuss the change positively with others

• They help others embrace the change

• They're proactive and self-motivated

• They focus on the future

Question

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What are some drivers of organizational change?

• A new, aggressive competitor

• A change in company structure

• A rethinking of the corporate mission

• A revision of company policies

Question

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What are some common causes of organizational change?

• A new vision for the organization

• Product innovations from employees

• A restructuring of teams

• New legislation on corporate transparency

Question

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Organizational change can result in what benefits?

• Employees have new opportunities

• Employees grow and learn new skills

• Monotony is broken

• Processes are improved

Question

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What are the positive results that can stem from organizational change?

• Fresh opportunities

• More efficient processes

• Employee growth

• New ways of thinking

Question

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Why do some people resist organizational change?

• They aren’t convinced about the benefits of the change

• They fear they will struggle to adapt to new ways of working

• They see the change as a potential threat

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Remaining Tactful and Diplomatic under Pressure

 

Question:

What are some techniques for remaining tactful and diplomatic in difficult situations?

Actively listening to the other person and tuning into their emotions

Considering who you’re talking to and the impact of your words on the overall encounter

Assuming positive intentions in the other person’s action and treating them as you’d want to be treated

Question

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What techniques can you use to address a challenging issue tactfully with your boss?

Consider the scope of the impact of the issue

Check your facts to ensure you understand the issue

Assess the appropriate timing for discussing the issue

Choose your words carefully when explaining your side of the issue

Question

:

Identify the best practices for communicating tactfully in an email.

Think before you type

Pay attention to your tone and language

Avoid using email, if possible, when communicating about a tense or delicate situation

Question

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When you have to deal with a difficult coworker, what strategies should you use to address problems tactfully and diplomatically?

Take time to calm yourself and control your emotions

Communicate directly with your coworker

Strive to see your coworker’s side of the situation

Question

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Identify the strategies that show you are tactful and diplomatic during negotiations.

Employing active listening skills during discussions

Applying your emotional intelligence to control your responses

Being assertive about your case, but being sensitive to others’ viewpoints

Working to build rapport with the other person

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