The first step in mastering stress is to recognize and become very aware of your signs of stress. Ironically, most people simply don’t recognize their stress warning signs; they tune them out, ignore them or deny they are a problem. The Stress Mastery Questionnaire (SMQ) provides an objective way to help determine when stress is a problem physically, emotionally and behaviorally. Assessing stress is the first step and the SMQ is the “gold standard” for stress assessment
The Stress Mastery Questionnaire (SMQ)
The SMQ is a valid assessment that can help reveal each person’s unique warning signs. Frequently being outwardly angry and aggressive, which are classic Type A Behaviors, have been correlated with an increased risk of coronary heart disease, stroke, myocardial infarction, high blood pressure and gastrointestinal problems. The Hostility/Anger Scale of the SMQ assesses the degree to which a person is showing and feeling anger and hostility. The more frequent this behavior, the greater the risk factor.
When someone responds with anger and hostility to people who displease, irritate or frustrate, the Stress Response immediately floods the body with adrenaline, cortisol and other potentially damaging stress hormones. Unfortunately, both the angry individual, as well as the person toward whom the anger is focused, experience a surge in the Stress Response. When a high level of anger or hostility is maintained or occurs frequently, damage can be done to the heart, immune system, skin or stomach. However, anger does more than damage the body; it can damage relationships with co-workers, friends and family.
Change starts when one recognizes that anger is a problem, labels it as a problem and seeks assistance from a counselor, coach or a stress Mastery specialist to help develop the more effective ways to restore a sense of inner calm. The SMQ is a key step to understanding one’s stress warning signs, like Anger, and, then, learning how to build stress mastery skills that can reduce the stress response and improve stress resilience. If you know someone who is frequently angry, upset and hostile… chances are they are not only hurting others they are damaging their own body and emotional well-being. It may be time for a change! There are many ways to reduce anger, such as….
LABEL THE WARNING SIGN
Since we tend to “tune” out behaviors which are maladaptive, it is important to call a “spade a spade.” Anger in almost any form is a stress symptom and should be identified as such. Having done this, one is closer to taking action and making personal changes.
- FEAR DRIVE ANGER – Fear lurks behind Anger; the most notable is the “fear of loss of control.” People expressing excessive anger in non-appropriate ways are desperately trying to change others to meet their expectations and demands. It is important to recognize and accept that trying to control others by angry out- bursts and verbal or physical abuse is manipulative, counter-productive and often very destructive. Look for alternative ways that are more helpful such as improved communication and taking a different point of view.
- LET GO – Angry people do not want to let go; they think they can change people to their way of thinking through bullying and aggression. Learn to “let go” when someone or something frustrates you. Change thinking to an attitude of acceptance and recognize that we do not “control” others, but we can have a positive influence by using good communication skills to get what we want. When we do not get what we expect, take a “let go” attitude and the stress response and anger will be defeated.
- AVOID IRRATIONAL THINKING – Angry people tend to think irrationally and have unrealistic expectations about what others, or the world in general, should give them. As many people or events can’t be changed, time to Re-Frame your thoughts to be more in-line with what people are actually capable of doing. Realigning, changing or reducing expectations to be in-line with reality, will go far in reducing stress and anxiety.
- BUILD SELF-ESTEEM – Many times angry and overly aggressive people are insecure about themselves. Many have low self-esteem and then use aggression to “feel better” about themselves by trying to control their world. Build a healthy and positive view of “self” and recognize that you are not perfect; nor is anyone else for that matter. Accept yourself for both your strengths and faults and try to do the same for others. We live in an imperfect world.
These are a few of the approaches that can help one to master their stress response and become more stress resilient. Let us know what you think works for you or your clients.
ABOUT THE SMQ
The SMQ is a proven effective and valid (NIOSH, 1982) stress “risk” assessment tool that provides a view of a how stress reveals itself in one’s life. There are 11 standardized stress “risk” scales measured by the SMQ. Click here to learn more about the ABOUT
THE SMQ
After taking the SMQ online, each person receives a Personal Stress Risk Report along with the Stress Mastery Guide. The Guide is then used to help develop effective strategies for mastering stress and becoming stress resilient.
The SMQ is available for use by trainers, coaches and counselors in their stress Mastery training or coaching programs; it available in Spanish, French, Norwegian, Arabic and Slovenian. Over 600,000 people have benefited from the SMQ by learning how to identify their stress warning signs and, through the Stressmastery Guide and good stress mastery training/coaching, how to reduce stress and become more stress resilient!
For a Complimentary evaluation of the SMQ please click this link TAKE THE SMQ
