The 10 Strategies
Strategy #1: The Cognitive Perspective
Cognitive perspective examines one’s internal mental process. It varies in creativity, memory, perception, language, and problem solving. For example, a school student makes a small effort to get good grades in school. Cognitive explanation occurs for this low achievement motivation that this student has low-self efficacy. The student may think and believe that he or she doesn’t have the ability to get good grades in school and perhaps makes this small effort.
Strategy #2: Ways to Control Worry
Sometime we have to say the word “STOP” to our brain so that our nerves will send a signal to stop the negative idea we are thinking about. For example, I once had a fight with my friend, the next day I had a presentation to do. The next day, that thought kept running in my mind and couldn’t leave, so I told my brain to stop thinking about it and let me think about my presentation. If I kept thinking about this idea, I will fail to do well in the presentation in front of the class.
Schedule worry time
Postponing the worry time will let me live a simple life. For example, I am now studying in the university and I have three years to graduate. The subject of unemployment is risen from time to time and this is making me worry about myself like what will I work when I graduate? Will I find a suitable work? And etc. But I promised myself not to think about this issue until I graduate. Why should I worry from now? This will distract me. So, let me enjoy my university years and worry about my current courses and how well will I do in them.
Evaluate your worries
I am really worried that a war will happen in Lebanon. When I think about it more and evaluate it I will come up that it is realistic due to the instability in the country. I may be overestimating a little bit because there is not any political analyst saying this right now.
Use your worries
I am worried about my grandmother, she has been sick for a week now. Even though she went to the doctor and he gave her medicines but I am still worried. The only action that can I take to change this from negative to positive is take to take to another professional doctor that may cure her differently.
Learn ways to relax
Writing what you worry about will make things easier and simpler because when you look at it on the paper, it will become clearer and the process of worrying will stop. I was worrying about my car installment and how will I manage to pay the installment and my expenses. Then I got a paper and wrote down how much I am getting from my parents per month minus my personal expenses and the car installments. In this way I was in the safe side regarding my financial status and I managed to balance between my income and my expenses.
Strategy #3: Progressive Muscle Relaxation
For example, if I have a job interview there are certain muscle exercises to break down tension and stress. Therefore, my muscles are able to change me from a negative and worried person to a positive and optimism person. I should take three abdominal breaths tighten from 7- 10 seconds, and released for 15-20 seconds. I should bend my arm to shoulder. If my forehead is tensed, I should raise my eyebrows. If my eyes are tense, I should close them tight. If my jaw is tightening, I have to open it wide. If my back is tightening, I should bend back gently. If my chest is tightening, I should take a deep breath. All those moves should be done at home before leaving to the interview.
Strategy #4: Stephen Covey’s Seven Habits of Highly Effective People
Habit #1: Be Proactive
You have to change the language from reactive to proactive. I have to change all from “I have to” to “I want to” and from “I must to” to “I choose to”. By changing the language, it will allow me not to be angry and to take action and responsibility. For example, if I have a test with a subject I don’t like, I will not tell myself that I have to study, I will say that I want to study so I will pass this course.
Habit #2: Begin With the End in Mind
Imagine where you want to go and plan it out. A little planning will save a lot of work. For example, I will not reach the end of grade 12 in school and think what I will want to study. From the beginning of the year I will make my decisions.
Habit #3: Put First Things First
You have to decide and order the roles and goals from the most important to the least important. For example, assuming the roles of people in your life like (Parents, Brothers and Sisters, Grandparents, Neighbours, Cousins, and Friends)
Habit #4: Think Win-Win
Many people will always think and put in mind that I will lose, I will fail, or I will not make it. Always think in any situation positive. Before doing any action, consider yourself a winner. For example, before entering a final exam, do not say I didn’t study well so that means I will lose. Say that I will make it and I will pass.
Habit #5: Seek First to Understand and Then to be Understood
Diagnose before you describe. For example, the doctor cannot give the patient a medicine without checking the patient. The doctor first has to listen to the patient, check his or her health, and finally give him or her a suitable medicine.
Habit #6: Synergize
This habit implies mostly on teamwork. One should not think of the teamwork as a negative way because this will therefore lead to a negative result. For example, if the teamwork consists of three students one lives in the South, North, and in Beirut. We will divide the parts according to the geographic location.
Habit #7: Sharpen the Saw
Covey divided the exercise into four parts: body, mind, spirit, and heart. One should exercise the body for sense of well-being. One should exercise the mind to sharpen intellectual abilities. One should exercise the spirit with meditations and inner reflections. One should exercise the heart with care to keep relationships.
Strategy #5: How to Control Type a Behavior
Controlling our behavior will eliminate stress. First we should always do our daily relaxing techniques. We shouldn’t extra do stuff all in one day, distribute the tasks and always work on a plan. At the same time, don’t postpone the things that should be done today until tomorrow, this will traffic our tomorrow’s tasks. Multitasking isn’t always a good solution. Sometimes when we multi task we will not give every task its right and will turn out be not perfect. Interrupting other people’s conversations means that we are impatient. Always listen to the last, think of the response, and response wisely.
Strategy #6: How to Increase Self-Esteem?
To increase self-esteem, first you have to identify what needs to be improved, and then how to improve them. For example, low grades, being fat, yellow teeth, and if I sweat too much. All of the above will make my self-esteem low. I have to find solutions for these obstacles so I will increase my self-esteem and be more confident. Regarding low grades, I will have to study more often and concentrate in class. Regarding being fat, I should see a dietician and register in a gym to lose weight and gain self-esteem. Regarding yellow teeth, this will make my self-esteem low and I will not communicate with others freely, to solve this problem, I should see a dentist so we could find together a solution. Regarding sweating, this will be visible on my clothes and I will not communicate freely with my hands so I should change my deodorant to an anti-perisperant one.
Strategy #7: Coping Techniques
For example, if I want to save some money this month, I will have to walk instead of taking taxis and this will be a sport for my body.
I opened a small business with my friend and it didn’t work because I worked with something that was not within my interest it was within my friend’s interest. Even though I lost a small amount of money, but this taught me for next time to make a business with something that interests me.
I am afraid of walking beside a dog. But in the bigger picture, nothing will happen if I walked. Scientifically, they proved that the dog is able to smell is someone is afraid. So if I walked with courage and confidence the dog will get afraid not me.
Last time I was so close to the deadline and still didn’t finish my paper. I started stressing so I got a stress ball and started relaxing. This made me continue writing the paper with a relaxing mood.
For example if I am afraid of snakes, there are three ways to overcome the fear of snakes. First I will start by searching pictures of snakes on Google and watch videos of snakes on National Geographic. Then I will start making relaxation techniques and deep muscle relaxation responses. While utilizing the relaxation techniques, the imagines stimulus with the phobia of snakes will include pictures of snakes. As the fear hierarchy is unlearned, anxiety gradually becomes extinguished.
I will start by writing my problem which is being fat. When I walk or make sport, I will breathe hardly and sweat a lot which will make me embarrassed. I should start by avoiding fat foods and having dinners. The reason I am like this now due to unstable diet of food and having large quantities of food. This gave me energy and optimism to start a healthy food diet and exercising daily.
Strategy #8: 5 Strategies for Enhancing Self-Efficacy
Strategy #1: Emotional and Physiological Arousal
To calm fears and relax from stress, one can enjoy a hot drink while listening to soft music. Have some time for one only. Make anything that he or she wanted to do but didn’t have time for it.
Strategy #2: Verbal Persuasion
One should always encourage himself or herself. Stand in front of the mirror and compliment your beauty or anything you like in yourself. If you made something good for someone like helped a blind man pass the road, compliment yourself and be happy with that. This will give you confidence.
Strategy #3: Vicarious Experiences
Listening to people older than you will help you in many situations. They may have passed in the same situation or encountered the same problem, so listening to them and how they solved this will make the picture clearer. For example, my grandfather once told me a story that I will never forget. One time he was swimming in the middle of sea. Suddenly while swimming his left leg panicked and he couldn’t move it, while swimming with his right leg only, his right leg also panicked. So he lied on his back and started massaging his legs until they were back to normal and he went back to the shore.
Strategy #4: Imagined Experience
Last week, I watched a movie about two people stuck in the elevator. They started shouting and crying, but if I was instead of them, I would do something that will benefit me and save me instead of crying and shouting.
Strategy #5: Performance Experience
When I first entered university, I had fear of making a presentation in front of a group of people. But practice makes everything easier. I started practicing in front of my family and in front of the mirror until I was capable of doing it without any fear.
Strategy #9: Trans theoretical Model
I am smoking cigarettes and I am not aware of its disadvantages.
I have to take the decision to stop smoking Here comes the research of the pros and cons of smoking cigarettes.
I will have to prepare my body to stop smoking and the intake of nicotine. In this stage I will have to decide on a technique to stop smoking.
I should always keep myself distracted from smoking. Like keep my mouth busy with chips, gum, and chocolate. And if I saw someone smoking I should be far from him or her so I will not smell smoke.
The chance of failing is likely to occur, so if I passed all the above stages the hard time has left and I am 90% closed to wining
My life has changed now and I am s non-smoker. My body is clean by now and I got rid of all the nicotine.
I am now able to compare my life before I stopped smoking and after I stopped smoking. I am now able to find what I gained after I got rid of the undesired behavior.
Strategy #10: Stepping Stones to Better Health
My goal is to finish my remaining three years of university.
A war might occur in Lebanon
Financial issue in which will make me not able to continue my studies
Medical issue that will not allow me to go the university
Bad friends might affect me and make me hate to study and stop university
Psychological issue that between me and myself I will not like to continue studying
To continue my studies online or travel abroad
To work and study at the same time
To continue my studies online or make my friend get me notes
Choose always good friends that I can rely on and will always encourage me and give me positive energy
Keep playing sports because sports will release all the negative energy and will keep me on the right track