Today, we are forced to deal with stress in all aspects of our lives. It comes to us in many forms: the pressures of work, the complexity of relationships, and the confusion that comes from information overload. But there are tools to help us counter these challenges: nonviolent communication (NVC), assertion, and mindfulness. Today, I will share some specific techniques for utilizing these tools and confronting daily stress.
Nonviolent Communication (NVC)
Non-Violent Communication (NVC) is an effective technique for resolving communication issues that are a source of stress NVC consists of four steps: observation, feelings, needs, and requests.
Practical example: Suppose your colleague negates your efforts on a project.
Practical technique:
Observation: “During our project meeting, you expressed a negative opinion of my proposal.
Emotion: “It made me feel depressed and ignored.
Need: “I want my opinion to be respected and valued”
Request: “Next time I would appreciate up-front feedback on my proposal”
The Power of Assertion
Assertion is the ability to communicate one’s opinions and feelings to others. By mastering the art of assertion, you can hold your ground and maintain your self-esteem in stressful situations.
Practical example: Suppose your friend repeatedly breaks appointments.
Practical technique:
Stating a fact: “Lately, he has been late for appointments several times.
Expressing your feelings: “I feel that I am not being respected, and I am troubled.
Expressing your request: “I would appreciate it if you would be more punctual next time.
The Role of Mindfulness
Mindfulness is the practice of focusing on the present moment and deepening one’s awareness of one’s feelings and thoughts. In times of heightened stress, mindfulness calms ourselves and empowers us to see reality clearly.
EXAMPLE: A project deadline is approaching and you are battling stress.
Practical technique:
Conscious breathing: While sitting at your desk, close your eyes and take a deep breath. Focus on your inhalation and exhalation and concentrate on the present moment.
Body scan: become aware of your entire body and observe how each part of your body feels.
Emotional Observation: Name the emotion you are feeling and observe it in silence. Do not pass judgment on the emotion, just observe it.
While each of these tools has its own characteristics and strengths, NVC, assertion, and mindfulness complement each other and are very effective in the fight against stress. By utilizing these techniques, you can reduce stress in your daily life and lead a healthier and more satisfying life.
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