BEFORE THE ENCOUNTER

MINIMIZE TASK RELATED STRESS


Be
prepared

Arrive
on time

Eliminate
distractions

GET IN THE ZONE


Pre-session
debriefing

Develop
a ritual

DURING THE ENCOUNTER – 5 STEPS

1 – NAME AND RECOGNIZE THE EMOTION

“Simply recognizing and naming
an emotion quells its effect.”

(“When Labeling an Emotion Quiets it” Tom Valeo, 2013)

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2 – CHANGE FOCUS


Taking
Notes

Rub
your hands

Focus on
your big toe

Remember that you
are not your emotions.

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3 – DISTANCE YOURSELF FROM THE EMOTION

OWN REALITY

You are in the situation

2ND POSITION

You are watching yourself

3RD POSITION

Two steps removed from the situation

Take 2 mental steps back to distance yourself from the situation.

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Source: Neuro Linguistic Programming

4 – REST


Straighten
your back

Deep
breaths

Look
up

Reset and hit refresh
on your thoughts.

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5 – BE PRESENT

Focus only on the task at hand.
Be in the “Here and Now.”

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AFTER THE ENCOUNTER

DEBRIEF PARTNER

Avoid professional isolation.
Have a debrief partner who
will LISTEN.

STRESS CAN BE YOUR FRIEND

Reshape how you think about stress and retool your body’s response.

When you are stressed, know that it is your body preparing you for the challenge.

Source: How to make stress your friend – TED Talk, Kelly McGonigal (2013)

THE POWER OF
A POSITIVE “NO”

YES! EXPRESSES YOUR INTEREST
Thank you for the opportunity to continue working with you.

NO. ASSERT YOUR POWER/POSITION
My last assignment was emotionally difficult.

YES? FURTHER YOUR RELATIONSHIP
But I am happy to go to a different type of assignment.

Source: The Power of a Positive No, William Ury