HOW TO BE CALM IN ENTERTAINMENT

3.

TAKING ACTION

1.

IDENTIFYING THE STRESS Identify the cause of your stress. Is your heart pounding because that idiot just cut you off on the freeway, or is it because of that presentation you have to give to your boss this afternoon? Think for a moment and try to figure out what’s really bothering you.

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2.

CHOOSING YOUR RESPONSE Choose your response. Even if you’re powerless to change the source of your stress, you have the power to choose how you’ll respond to it. The appropriate response to stress should depend on what’s causing it: you can either shake off your stress (ignore it and let it go immediately) or face it head-on

Face your stress source head-on when you’re ready. Getting stressed is not going to resolve the situation. Sitting around worrying is a good way to procrastinate, but procrastinating will only prolong or intensify the stress. Facing your stress head-on is really just a way to shake off a bad situation that you cannot or should not ignore. If you can change the outcome of a situation that matters to you, the quickest way to overcome that fear or to empower yourself is to take action as quickly as possible. Once you’ve resolved the underlying problem, you can shake off the stress because it no longer matters. The steps below will help you. If you feel paralyzed, use the steps above to relax and temporarily distance yourself from the situation just long enough to be able to see it clearly.

PHSYCOLOGY

N A STRESSFUL CONDITION MAKING A PLAN

4.

• Make a plan. Sometimes you can resolve a stressful situation right away with one action, but often you’ll need several steps, perhaps over a long period. Write out a plan with attainable goals and a time line for reaching those goals. Additionally, many stressful situations are avoidable. If you prepare ahead of time for important events and make contingency plans, you may not have to cope with as much stress later. An ounce of prevention is worth a pound of cure. See How to Be Proactive. • Take one step at a time. A complex problem can be overwhelming, even when you’ve got your plan mapped out, but remember: the journey of a thousand miles begins with one step. Just focus on one small goal at a time. See also How to Sustain Motivation when You’re Struggling.

SHAKING IT OFF

5. 6.

Shake it all off. If a situation is beyond your control, or if it just isn’t that important, stop worrying about it. Easier said than done? Just do it.

• Inhale deeply through your nose. In your mind, count to five seconds, and then exhale slowly through your mouth, for another five seconds. Repeat this breathing pattern until you feel comfortable with it. • Think about something else. Get your mind off the stress by thinking about something that makes you happy, such as your kids or spouse (provided they’re not the cause of the current stress), or by concentrating on the things you have planned for the day. • Get away from the cause of the stress. If you can physically escape the stress trigger, do so. Leave the room or pull off the road for a moment to put things in perspective.

BEING REALISTIC

Be realistic. If you continue to experience stress because no matter how hard you try you can’t take the steps quickly enough, you probably haven’t set realistic goals. In a culture that values a can-do attitude, it can be hard to accept that sometimes you can’t do something, at least not within a given period of time. If that’s the case, revise your time line or lower your expectations. If you can’t do that, the situation qualifies as one which you can’t control. Learn from your experience, but let it go. And, if you find yourself constantly failing to meet someone else’s unrealistic standards, read How to Stop Being a People Pleaser and How to Overcome Martyr Syndrome. source : www.wikihow.com

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ENGLISH TEAM CORNER

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Special Thanks

God Almighty PRINCIPAL OF MARITIME HIGHER EDUCATION INSTITUTE OF JAKARTA Capt. Arifin Soenardjo, M.Hum

LANGUAGE UNIT

Capt. Boyke Aries Sonatha, MM Ageng Premadi, S.Sit Suhabudin

CADET COUNSELOR CORPS REGIMENT STAFF BATCH 54 ENGLISH TEAM BATCH 54 ENGLISH TEAM BATCH 57 BATCH 56 Dean Febry Ramadhana Apriansyah Putra All Assistant Level 2

NAUYANAM AVASYABHAVI JIVANAM ANAVASYABHAVI

MARITIME HIGHER EDUCATION INSTITUTE Jl. Marunda Makmur Cilincing, Jakarta Utara 14150, Indonesia Phone : (62-21) 8899.1618 (Hunting) Fax : (62-21) 4483.4345 www.stipjakarta.ac.id Sekolah Tinggi Ilmu Pelayaran (STIP)

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