and social evolution and development. Conflict arises when one or more
participants view the current system as not working. At least one party
issufficiently dissatisfied with the status quo that they are willing to own the
conflict and speak up with the hope of being able to influence the situation to
arrive at an improved condition. Conflict may be viewed as a process we put
ourselves through to achieve a new condition and self definition. Through
conflict we have opportunities to be creatively self-defining. If nothing
else, conflict allows us to do things differently in the future. Through the
resolution of conflict, we can, if we choose, evolve and redefine ourselves, our
relationships, our community, our society and our world. It is no accident that
we most often find ourselves in conflict with those with whom we spend the
most time -- family, friends, business associates, and fellow organizational
members. There is a great benefit, in terms of the quality of our lives, in being
able to constructively resolve conflict with those around us.
Interpersonal and Intrapersonal Conflict
Conflict should also be recognized as existing at two levels:
the interpersonal level; and
o the intrapersonal level.
o
Facial expression
Eye contact
Gestures
Postures
Personal appearance
Touching behaviors
Voice
Live longer. A review of 148 studies found that people with strong social
relationships are 50% less likely to die prematurely. Similarly, Dan
Buettners Blue Zones research calculates that committing to a life partner
can add 3 years to life expectancy (Researchers Nicholas Christakis and
James Fowler have found that mens life expectancy benefits from marriage
more than womens do.)
Deal with stress. The support offered by a caring friend can provide a buffer
against the effects of stress. In a study of over 100 people, researchers found
that people who completed a stressful task experienced a faster recovery
when they were reminded of people with whom they had strong relationships.
(Those who were reminded of stressful relationships, on the other hand,
experienced even more stress and higher blood pressure.)
Be healthier. According to research by psychologist Sheldon Cohen, college
students who reported having strong relationships were half as likely to
catch a common cold when exposed to the virus. In addition, 2012
international Gallup poll found that people who feel they have friends and
family to count on are generally more satisfied with their personal health
than people who feel isolated. And hanging out with healthy people increases
your own likelihood of healthin their book Connected, Christakis and
Fowler show that non-obese people are more likely to have non-obese friends
because healthy habits spread through our social networks.
Feel richer. A survey by the National Bureau of Economic Research of 5,000
people found that doubling your group of friends has the same effect on your
wellbeing as a 50% increase in income!
On the other hand, low social support is linked to a number of health
consequences, such as:
The following tips can help you create and maintain a healthy
relationship:
1. Speak Up. In a healthy relationship, if something is bothering you, it's best to
talk about it instead of holding it in.
2. Respect Your Partner. ...
3. Compromise. ...
4. Be Supportive. ...
5. Respect Each Other's Privacy.
Module IV: Stress Management
stress is simply a reaction to a stimulus that disturbs our physical or mental
equilibrium. In other words, it's an omnipresent part of life.
Scientist Hans Selye (1907-1982) introduced the General Adaptation
Syndrome model in 1936 showing in three phases what the alleged effects of
stress has on the body.
In his work, Selye - 'the father of stress research,' developed the theory
that stress is a major cause of disease because chronic stress causes longterm chemical changes.
He observed that the body would respond to any external biological source of
stress with a predictable biological pattern in an attempt to restore the bodys
internal homeostasis.
This initial hormonal reaction is your fight or flight stress response - and its
purpose is for handling stress very quickly! The process of the bodys struggle
to maintain balance is what Selye termed, the General Adaptation Syndrome.
Pressures, tensions, and other stressors can greatly influence your normal
metabolism. Selye determined that there is a limited supply of adaptive
energy to deal with stress. That amount declines with continuous exposure.
Every stress leaves an indelible scar, and the organism pays for its
survival after a stressful situation by becoming a little older.
~ Hans Selye
Going through a series of steps, your body consistently works to regain
At this phase, the stress has continued for some time. Your bodys ability to
resist is lost because its adaptation energy supply is gone. Often referred to as
overload, burnout, adrenal fatigue, maladaptation or dysfunction Here is
where stress levels go up and stay up!
The adaptation process is over and not surprisingly; this stage of the general
adaptation syndrome is the most hazardous to your health.
Chronic stress can damage nerve cells in tissues and organs. Particularly
vulnerable is the hippocampus section of the brain. Thinking and memory are
likely to become impaired, with tendency toward anxiety and depression.
There can also be adverse function of the autonomic nervous system that
contributes to high blood pressure, heart disease, rheumatoid arthritis, and
other stress related illness.
The progressive stages of the general adaptation syndrome clearly show where
having excessive stress can lead. Given a choice, why would anyone purposely
choose this path? You may want to check out some relaxation or perhaps
an herbal stress relief strategy to help bring this under control.
The sources of stress are numerous with our hectic lifestyles, but luckily there
are just as many ways to relieve stress and still keep up and keep going.
Healthy ways
Stress management strategy #1: Get moving
Physical activity plays a key role in reducing and preventing the effects of
stress, but you dont have to be an athlete or spend hours in a gym to
experience the benefits. Just about any form of physical activity can help
relieve stress and burn away anger, tension, and frustration. Exercise releases
endorphins that boost your mood and make you feel good, and it can also serve
as a valuable distraction to your daily worries.
While the maximum benefit comes from exercising for 30 minutes or more, you
can start small and build up your fitness level gradually. Short, 10-minute
bursts of activity that elevate your heart rate and make you break out into a
sweat can help to relieve stress and give you more energy and optimism. Even
very small activities can add up over the course of a day. The first step is to get
yourself up and moving. Here are a few easy ways:
Social engagement is the quickest, most efficient way to rein in stress and
avoid overreacting to internal or external events that you perceive as
threatening. There is nothing more calming to your nervous system than
communicating with another human being who makes you feel safe and
understood. This experience of safetyas perceived by your nervous system
results from nonverbal cues that you hear, see and feel.
The inner ear, face, heart, and stomach are wired together in the brain, so
socially interacting with another person face-to-facemaking eye contact,
listening in an attentive way, talkingcan quickly calm you down and put the
brakes on defensive stress responses like fight-or-flight. It can also release
hormones that reduce stress, even if youre unable to alter the stressful
situation itself. Of course, its not always realistic to have a pal close by to lean
on when you feel overwhelmed by stress, but by building and maintaining a
network of close friends you can improve your resiliency to lifes stressors. On
the flip side, the more lonely and isolated you are, the greater your
vulnerability to stress.
Reach out to family and friends and connect regularly in person. The people
you talk to dont have to be able to fix your stress; they just need to be good
listeners. Opening up is not a sign of weakness and it wont make you a burden
to others. In fact, most friends will be flattered that you trust them enough to
confide in them, and it will only strengthen your bond. And remember, its
never too late to build new friendships and improve your support network.
Stress management strategy #3: Avoid unnecessary stress
While stress is an automatic response from your nervous system, some
stressors arise at predictable timesyour commute to work, a meeting with
your boss, or family gatherings, for example. When handling such predictable
stressors, you can either change the situation or change your reaction. When
deciding which option to choose in any given scenario, its helpful to think of
the four A's: avoid, alter, adapt, or accept.
Avoid the stressor
Its not healthy to avoid a stressful situation that needs to be addressed, but
you may be surprised by the number of stressors in your life that you can
eliminate.
Learn how to say no Know your limits and stick to them. Whether
in your personal or professional life, taking on more than you can handle
is a surefire recipe for stress. Distinguish between the shoulds and the
musts and, when possible, say no to taking on too much.
Avoid people who stress you out If someone consistently causes
stress in your life, limit the amount of time you spend with that person,
or end the relationship.
Take control of your environment If the evening news makes you
anxious, turn off the TV. If traffic makes you tense, take a longer but
less-traveled route. If going to the market is an unpleasant chore, do
your grocery shopping online.
reasonable standards for yourself and others, and learn to be okay with
good enough.
Stress management strategy #6: Accept the things you cant change
Many sources of stress are unavoidable. You cant prevent or change stressors,
such as the death of a loved one, a serious illness, or a national recession. In
such cases, the best way to cope with stress is to accept things as they are.
Acceptance may be difficult, but in the long run, its easier than railing against
a situation you cant change.
Dont try to control the uncontrollable. Many things in life are beyond
our controlparticularly the behavior of other people. Rather than
stressing out over them, focus on the things you can control such as the
way you choose to react to problems.
Look for the upside. When facing major challenges, try to look at them
as opportunities for personal growth. If your own poor choices
contributed to a stressful situation, reflect on them and learn from your
mistakes.
Learn to forgive. Accept the fact that we live in an imperfect world and
that people make mistakes. Let go of anger and resentments. Free
yourself from negative energy by forgiving and moving on.
Stress management strategy #7: Make time for fun and relaxation
Beyond a take-charge approach and a positive attitude, you can reduce stress
in your life by nurturing yourself. If you regularly make time for fun and
relaxation, youll be in a better place to handle lifes stressors.
Develop a "stress relief toolbox"
Come up with a list of healthy ways to relax and recharge. Try to implement
one or more of these ideas each day, even if you're feeling good.
Go for a walk
Spend time in nature
Call a good friend
Play a competitive game of tennis
or racquetball
Write in your journal
Take a long bath
Light scented candles
Dont get so caught up in the hustle and bustle of life that you forget to take
care of your own needs. Nurturing yourself is a necessity, not a luxury.
Set aside relaxation time. Include rest and relaxation in your daily
schedule. Dont allow other obligations to encroach. This is your time to
take a break from all responsibilities and recharge your batteries.
Do something you enjoy every day. Make time for leisure activities that
bring you joy, whether it be stargazing, playing the piano, or working on
your bike.
Keep your sense of humor. This includes the ability to laugh at
yourself. The act of laughing helps your body fight stress in a number of
ways.
Smoking
Drinking too much
Procrastinating
Filling up every minute of the day
to avoid facing problems
Taking out your stress on others
(lashing out, angry outbursts,
physical violence)