Tactics

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It is the way we react to circumstances that determines our feelings

Dale Carnegie / author and educator / 1888–1955

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Relaxation

 

When faced with a challenge, relaxation techniques can immediately reduce your level of stress, provide clarity of thought, calm your emotions, and enhance your ability to respond effectively. You can leverage one or more basic techniques to relax in any situation, including breath-work, posture, stretching, positive self-talk, and visualization. If you have time to combine all these techniques when faced with adversity, then that will prove most effective, and such an approach can be termed a conscious shift. If you develop such practices, then you’ll gain the ability to raise your level of performance in any challenging situation. These techniques will also help to improve your mood, so use them frequently.

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Breath-work. When feeling anxious or down, it can be quite useful to pause for a moment and focus on your breath. Even if you have only a few seconds to spare, you can quiet your mind, calm your emotions, and ease physical tension through the simple act of controlling your breath. This will also bring more oxygen into your system, which has numerous benefits for your body and mind. Specifically, slow your pace of breathing, and use the diaphragm to first expand your belly and then fill your lungs. Draw in a deep, slow breath and then exhale slowly. As you do, notice that you can actually slow your heartbeat along with your breath. Repeat this a few times for greater relaxation.

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Posture. Simply adjusting your posture to ensure the proper alignment of your body will improve blood flow, reduce muscular tension, and allow energy to flow more freely within your system. In addition to these physical improvements, adopting proper posture can have a positive effect on your attitude and also boost your self-confidence. Straighten your spine, slide your shoulders and head back, move your hips slightly forward, and then relax, particularly in the shoulders. Combine this technique with proper breath-work to enhance its effectiveness. On a similar note, consciously adjusting your posture can encourage improved breathing as well. Be aware of your posture throughout the day; pause frequently to correct it.

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Stretching. The practice of stretching your body regularly each day will improve your circulation, reduce risk of injury, enhance flexibility and range of motion, and often prevent or alleviate pain. In addition, it can have a significant effect on the reduction of stress. If you have the luxury to lie down, then you can stretch very effectively, but even if you’re sitting or standing, you can employ various techniques to stretch your muscles. For example, roll your head, raise and lower your shoulders, clasp your hands and stretch them out, rotate your hands and feet, raise and lower your toes and then your heels, and tense and release the various other muscles within your body. Be creative and find even more ways to stretch your muscles frequently. Be sure to stretch gently and slowly, and regulate your breath while doing so.

 

Self-talk. In addition to physical relaxation techniques, mentally you can focus on the positive to relax your mind and body. In particular, if you encourage yourself through positive thinking or self-talk, then that alone can significantly reduce your stress and often boost your self-confidence. If you strive to take life less seriously and have the opportunity to find some humor in a difficult situation, then a smile or laughter will have a major effect on your ability to relax and cope with adversity. Finally, remember that emotions follow thoughts, so if you focus on the positive, then you will soon feel better and see things more clearly. Release any negative thoughts you may have, and practice positive affirmations and encouraging self-talk whenever the opportunity presents itself.

 

Visualization. Another way to relax is to use your imagination to focus on the positive or attract that which you desire. If you need to perform well in a given situation, then visualize yourself succeeding at whatever task lies before you. If you need to escape and you have the luxury to tune out for a few moments, then imagine yourself in a paradise free of any pressure or stress. When visualizing, fully sense the images in your mind by imagining the sights, sounds, smells, tastes, and textures. While you focus your thoughts in such a creative manner, also imagine the good feelings you would have as part of the experience. In parallel, employ other relaxation techniques to make this process more effective. Breathe deeply and slowly, and correct your posture if necessary. Envision yourself relaxing as any stress or tension melts away. See yourself at peace, and if challenged, then visualize yourself succeeding in the task at hand.

 

The next time you’re faced with adversity, stop for a moment and do a conscious shift involving the aforementioned techniques. On a similar note, when time permits, you can practice progressive relaxation for even greater stress reduction. This involves the use of breath-work and muscle relaxation to quiet the mind and reduce tension stored in the body. When you have a few minutes to yourself, you can begin by transitioning into a comfortable position and straightening your spine, whether lying down on your back or sitting up straight in a chair. Clear your mind and then start with deep, slow breathing from the diaphragm. Focus on the breath and your body as you do this, and let go of any lingering thoughts from the day as you allow your muscles to relax. After a few breaths, begin by slowly filling your belly and then your chest through an inhalation, hold the breath and contract the muscles in your feet by curling your toes for a few seconds, and then relax your muscles and exhale slowly. That can be considered one set. Take your time, and repeat this process of breathing and muscle contraction and work your way up the body. Other sets with the feet can follow, such as spreading your toes, pointing your feet down, and then stretching your feet toward your knees. Those can be followed by a set where you tighten the knees. Tighten the thighs for your next set, followed by your pelvic area in another set, and then your gluteus maximus. Remember to take the time and breathe deeply and slowly with each set. You can then move on to the abdomen, chest, back, shoulders, arms, hands, and face, and then conclude with a contraction of all muscles at once. When finished contracting the various muscles in this fashion, spend a few extra moments breathing and relaxing. While doing so, let thoughts simply come and go in your mind. Imagine that they are clouds as they pass by, and allow them to drift away or disperse. This exercise can do wonders when dealing with anxiety, and practicing it with regularity can improve your overall health. If you lack the time to do extensive relaxation, then note that it can still be useful to do an abbreviated session. It can also be quite helpful when you find that you can’t sleep.

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Problem Solving

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Another tactic that will allow you to deal with a difficult situation is to troubleshoot a problem in a proper manner when it arises. Before you begin, however, truly believe that you can resolve it; remember that you are both powerful and resourceful. Approaching a situation with confidence will increase your proficiency. Keep in mind that every problem has at least one solution, so there is always a way through it. A critical factor in any effective troubleshooting approach is to maintain a can-do attitude throughout the ordeal. Such optimism will allow you to think more clearly and empower you so that you can contend with the challenge itself instead of getting distracted by the fear that often accompanies the trouble. Once you’ve adopted the proper mind-set, three steps will allow you to deal with the problem efficiently. Begin with an assessment of the situation because, as the American psychologist and philosopher John Dewey said, “A problem well put is half solved.” Then move on to a thorough investigation, followed by a resolution as outlined next:

 

ASSESS

Acquire knowledge to help define the problem.

• Research, collect, and analyze information.

  • Search the Internet and other available sources.

  • Seek help, and speak with those you can trust.

• Evaluate the situation, and identify the trouble.

 

INVESTIGATE

Gain a thorough understanding of the issue.

• If possible, identify the source of the problem to help troubleshoot.

• Verify the nature of the problem, and consider possible solutions.

• Keep things in perspective, and maintain a can-do attitude.

 

RESOLVE

Identify a solution, and form a strategic plan of action.

• If necessary, test possible solutions, and evaluate the results.

• Remember that action can provide results as well as a new perspective.

• Maintain a proper focus, and remain committed to success.

 

Confirm the resolution, and if it’s inadequate, then reassess the situation and approach it once again. If your plan falls short, then believe that another solution will present itself. Remember, it’s important to accept responsibility and face most challenges as they arise. With that said, however, there are clearly times when it’s better to pull out of a difficult situation or avoid conflict completely. The key is to choose your battles and to do so on your own terms when possible. As the Roman senator and historian Publius Cornelius Tacitus once said, “He that fights and runs away, may turn and fight another day; but he that is in battle slain, will never rise to fight again.” A prime example of when it might be good to run would be if you lived with an abusive partner. If you cannot enlighten that individual and bring about permanent change, then your best course of action may be to leave. Often, it takes more strength to run or retreat, even when it’s the right thing to do. This line of thought stems from wisdom attributed to the ancient military tactician and philosopher Sun Tzu, who suggested that, on occasion, a withdrawal could be considered the best course of action such that you can regroup and deploy your resources or talents in a more effective manner. This may entail making a temporary exodus from an arduous situation or a permanent transition out of an overly demanding environment, but if it appears to be a positive alternative, then give it ample consideration. Clearly, this is a judgment call that you need to make as difficulties arise, and this tactic should not be used to shirk responsibility or justify a dishonorable course of action; however, when warranted, leaving a difficult situation can be quite effective in dealing with certain challenges and may open doors that offer other opportunities.

 

Time Management

 

As the famed nineteenth-century scientist Charles Darwin once said, “A man who dares to waste one hour of time has not discovered the value of life.” It’s up to each of us to discover the value of life, but clearly, time is an essential resource, and the better we manage it, the more successful we will inevitably be. Fortunately, there is an assortment of tools to aid in this endeavor. These include planning, organization, prioritization, scheduling, and focus.

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Planning. This is often a precursor to accomplishment; you can increase your level of success if you set goals and review them regularly. A second useful planning tool is the to-do list. It can be an effective means of managing time, whether for tasks you need to accomplish that day, steps required to complete a project, or actions needed to achieve a long-term goal. You can utilize a digital device, pencil and paper, your memory, or a combination of these tools. Whatever is convenient, effective, and readily available would be best. An elaborate methodology is not required; rather, a basic system that allows you to list items easily, adjust them as needed, and define your status as you progress would be most helpful. For example, a simple list with a dot or blank line before each item could do the trick. You could then place a checkmark or X next to a task that has been addressed or a dash next to one that has been cancelled or postponed. Find what works best for you. Similarly, break things down into simple tasks to make them doable, and to increase your productivity, consider delegating certain tasks to others when the opportunities arise. Check things off the list as they’re scheduled, delegated, canceled, or completed. Such an approach will give you a sense of accomplishment, keep you focused, and increase your motivation.

 

Organization. This practice can simplify a challenge and also provide greater focus to excel in general. Organize things wherever possible, such as the rooms in your home, drawers, cabinets, your refrigerator, desktops, lockers, your vehicle, or handbags and wallets, for example. If you’re organized, then you can deal with disruption or disorder more easily, and you can also pinpoint and seize opportunities more quickly. In addition, this practice gives one a sense of order and control, and it can also create a feeling of accomplishment in and of itself. Nevertheless, it’s important to remember that organization is often a means to an end, meaning it’s helpful to leverage, but it should not be mistaken for the task at hand. It’s easy to get wrapped up in ordering tasks, for example, as opposed to addressing the tasks themselves, so strike a balance where you get yourself and your environment organized, yet take the necessary action that may be required to address the tasks at hand. Organization is a trait that can positively affect various aspects of your life, and the resulting benefits will aid in your success.

 

Prioritization. Order tasks or highlight items on your plan or within your goals to prioritize accordingly. Prioritize what you need to do by importance, but be sure to keep things in perspective. Answering an inquiry may seem more pressing than eating a meal, for example, but the latter is often critical to remain energized and focused. It can be a challenge to juggle the wide array of responsibilities and mundane tasks required to get by in the world; however, one principle that can reduce such requirements is simplicity. As the prominent nineteenth-century author and philosopher Henry David Thoreau suggested, the less you own, the fewer distractions or worries you have in life. Reducing material possessions can have a significant effect on the amount of personal time available. If you purchase an expensive vehicle and it causes serious concerns with respect to its condition or the money it requires, then your level of anxiety will naturally increase while your quality of life decreases. To leverage minimalism and free yourself from unnecessary burdens, question your needs as they arise; for example, are they requirements or merely desires? If it’s just a desire, then consider whether it’s worth the trouble. In the same respect, determine if a need can be fulfilled without adding greater complexity to your life. The less there is with which to contend, the easier it is to prioritize and excel.

 

Scheduling. Similar to planning, you can leverage various types of tools to assist with scheduling, such as a digital application, personal organizer, calendar, notes, memory, or a combination of these. Strive to keep things as simple as possible so that you can easily integrate these tools into your life. Numerous issues can demand attention at any one time, particularly if you play various roles in life. You can effectively schedule and tackle such responsibilities by identifying the value of the tasks required. Before doing something yourself, determine if it’s warranted. Also, ask yourself if it’s the most effective use of your time and whether it will have a positive effect. Is it something you could let develop and then see if it truly requires your attention? If it does need attention, then is it something you could delegate to another? If not, then when does it need to be done, and how would it best fit into your schedule? Such an inquisitive approach will allow you to effectively choose your battles, schedule required efforts, tackle tasks effectively, and avoid being overwhelmed.

 

Focus. One other consideration for time management is a proper focus or mind-set. If you maintain that can-do attitude, then you will accomplish much more than if you focus on negativity, fear, or what-if scenarios. It goes without saying that a positive attitude is a formidable tool for success, and you can leverage it in various forms. For example, maintaining an optimistic outlook will allow you to perform better and to improve your quality of life. In the same respect, if you interpret things positively or view adversity as a challenge as opposed to a threat, then you will find that you spend less time worrying or brooding and more time focusing on that which you value. No matter what transpires, remember that you control your focus in any given situation; that alone has a tremendous effect on both your performance and happiness. Therefore, make it positive, and reap the rewards.

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