Problem-solving techniques for stress management

Posted by Radhika Mathur

Feeling stressed? You’re not alone. Most adults report being under increasing levels of stress. Modern life is filled with change and uncertainty, complicated relationships, urgent deadlines, and long workdays. Developing your problem-solving skills can help make life’s challenges more manageable.

Problem-solving is the process of identifying stressors and creating strategies to manage them. It’s a powerful tool to add to your stress management toolbox. You can brush up on your problem-solving skills with these simple steps. Like any skill, the more you practice the more effective you’ll be.

Identify the problem

Before you can attack a problem successfully, you have to understand it. This means looking at the problem from all sides. Write down a brief description of the problem you want to solve. Then ask yourself these questions:

What is happening?

Where and when is it happening?

Is it happening around certain people or in specific situations?

How do you feel about it?

Be specific and focus on issues. Try to avoid assigning blame. Now take a step back. Consider these questions to determine if the problem deserves the time you’ll spend resolving it:

Is the problem really that big? Would others think so?

If you could solve this problem, would your life improve?

   Is there any part of the problem over which you have control?

You can’t change everything, so it’s best to focus on issues you can realistically change and that will make a real difference in your level of stress. In other words: Choose your battles.

Brainstorm ideas

Now that you have a well-defined problem, it’s time to think about solutions. Think of all the ways in which you might solve your problem. The sky’s the limit. Now isn’t the time to judge whether one solution is better than another. Not sure where to begin? Try these tips:

Recall past problems that you were able to solve. Could a similar solution work for this problem, too?

Ask friends, family and people you trust for advice.

If you’re still having trouble, perhaps your problem is too complicated. In that case, try to divide and conquer. Break the problem into smaller parts you can more easily tackle.

Remember, consider everything that pops into your head — even ideas that initially seem silly. Your stress-reduction plan may include a little zaniness. Maybe taking a salsa dancing class after work a few days a week will help you to unwind better than would quiet meditation.

Select a solution

Of all your creative ideas — silly or serious — which has the most potential? You might want to consider:

Do you realistically think it will solve the problem?

How will using this solution make you feel in the end?

What are the possible positive and negative consequences?

When you’ve chosen what looks like the best solution, take another couple of minutes to think it through. Even the best solution may require fine-tuning. You might ponder:

Do you have the resources and, more important, the will to carry out your plan?

What new problems, if any, might the solution create?

What might go wrong? Can you correct this part of the plan?

Don’t be discouraged if your plan isn’t perfect. A good long-term solution may temporarily generate new problems. That doesn’t mean you should give up the plan, just that you need to be prepared to make course corrections or even switch to a plan B.

Put your plan into action

It may help to write down the details of your plan. Be sure to really commit to it before giving up or trying something else. Believe in yourself and go for it.

Reflect on your experience

You’re not done problem-solving quite yet. Experience is a great teacher, if you’re willing to take a little time for reflection.

Did your solution solve the problem?

If not, what issues remain unresolved?

What would you do differently the next time?

Mission accomplished?

Problem-solving is a natural human talent. We’re born solving problems from our first attempts as babies to grasp and crawl. We may not count the thousands of choices we make each day as problem-solving, but that’s what they are. So when you focus on solving more complicated problems, have the confidence of knowing that you’ve got plenty of experience behind you.

By Mayo Clinic Staff
2013-07-23

© 1998-2014 Mayo Foundation for Medical Education and Research (MFMER). All rights reserved.
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Overseas Briefing Center

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​ Are you looking for your next post? Do you need more details about life at post? Post Info To Go from the Overseas Briefing Center (FSI/TC/OBC) offers you a wide array of insights and knowledge from posts worldwide. Don't have access to the State intranet? Email the OBC for assistance and additional information about using Post Info To Go no matter where you are.

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Don't know where to start? Contact the Overseas Briefing Center to discuss your questions and find answers for your next move to post!

 

Employment Opportunity in FLO: Employment Program Specialist

Family members returning to the Washington, DC area, may be interested in applying for the Employment Program Specialist position in the Family Liaison Office. The incumbent of this position is responsible for supporting a wide variety of family member employment programs and initiatives related to inside and outside-the-mission employment overseas, professional development opportunities, and returning to Washington.

The application deadline for this position is 11:59 p.m. ET, April 8, 2016. Visit FLO’s website for details and application instructions.

Reminder! Zika Resources on FLO’s Website

FLO continues to work with the Department of State’s Office of Medical Services (MED) to provide the most up-to-date information on the  Zika Resources webpage. Visit the site often for updated frequently asked questions from MED, notices from the Department of State, and helpful resources and tips from the          Centers for Disease Control (CDC).

Humor is an essential part of life.  It helps keep us healthy and positive, and helps us handle life’s setbacks.  Come and relax while learning about the physical and emotional benefits to humor, and explore ways to cultivate humor in everyday life!  Take the laughter test and see if humor is an integral part of your life, or you need to learn to laugh more.

The Family Liaison Office in partnership

with MHN (a Health Net company)

presents an interactive webinar

Humor for the Health of It

Wednesday, February 3, 2016 from 9:00-10:00 A.M. ET

To participate in the webinar via Adobe Connect, log in at:

Department of State Webinar, enter as a GUEST, type your first name and your current or future post.

MHN has provided FLO a participant workbook which will be referred to in the session. Please request a copy before the session, and direct all inquiries to FLOAskUT@state.gov.

FSI Announces: Employment Tools for Foreign Service Life (MQ704)

Tuesday, April 26, 2016

9:00 am - 4:00 pm

This course is a career planning workshop offered specifically for eligible family members (EFMs) navigating a transient lifestyle and career path.  Career coaches will provide relevant information for utilizing the foreign affairs experience in forming a comprehensive employment plan. 

Participants will gain important knowledge about the job search process including networking, preparing resumes, developing effective interviewing skills, and maximizing social media.

Who May Attend:

Open to adult eligible family members (EFMs) of all Foreign Affairs agencies.

Where and When:

At the Foreign Service Institute, George P. Shultz National Foreign Affairs Training Center, Arlington, VA on Tuesday, April 26, 2016 from 9:00 am- 4:00 pm in room C3116.

How to Register:

State Department EFMs register through the employee’s CDO/Training Officer or by following the “Apply Now” link here: http://reg.fsi.state.sbu/CourseCatalog.aspx?EventId=MQ704 other USG EFMs must submit a SF-182.

QUESTIONS:

For questions about this seminar please contact coordinators at FSITCTraining@state.gov.

For more information about other Transition Center programs and training classes for personnel, family members and members of household, see our website at http://www.state.gov/m/fsi/tc/

FSI Youth Program 2016:

Part-time Opportunities for FS Youth

For families in the DC area this summer, the Transition Center (TC) at the Foreign Service Institute is seeking Foreign Service high school seniors or college students with recent overseas experience for temporary, paid part-time teacher’s aide positions for its summer youth program. Aides will assist in the Young Diplomats Day and Youth Security Overseas Seminar. Together the courses make up a two-day diplomatic training program for Foreign Service kids.

Program Dates: June 20-21, July 11-12, July 18-19, July 25-26, August 1-2, and August 8-9. Preference will be given to applicants who can work on all dates of the program.

For details and to apply, email Fauve Johnson at JohnsonFN@state.gov.

The deadline for applications is Sunday, April 10, 2016.

Tough Under Pressure? Join the FLO Team!

Attention family members returning to Washington, DC, FLO 

has an opening for a full-time Crisis Management Officer 

(GS-12). Help design and run programs for employees and

their family members facing evacuations from post,

 separation from family members, and other issues. 

The application deadline for this position is 11:59 p.m. ET, Friday, March 18, 2016. 

For details and application instructions, please visit FLO’s website.

The Family Liaison Office in partnership

with MHN (formerly Managed Health Network)

presents an interactive workshop  

“Humor for the Health of It” 

Wednesday, March 23, 2016

9:00 -10:00 A.M. ET 

 

The March 23 webinar will discuss how humor is an essential part of life, keeps us healthy and resilient, and helps us handle life’s setbacks. The one-hour, interactive webinar will describe the emotional and physical benefits of humor, as well as, explore ways to cultivate humor in everyday life and the workplace. Included is a Laughter Test to find out if humor is an integral part of your life.   

Remote participation:

This webinar is available virtually. Virtual participants will need a computer with a high-speed internet connection and computer speakers. The “chat” function will allow virtual participants to post questions during the presentation. There is a workbook to use during the webinar. Please contact FLOAskUT@state.gov to request a digital copy. 

Who may participate?

This program is open to all U.S. government employees, their family members, and Members of Household.   

How to participate:

Virtual participants will log on to https://deptofstatehr.adobeconnect.com/humor/  Enter as a guest; type your name and your current or future post.   

If you have questions: Please contact FLO's Unaccompanied Tours Support Team at 202-647-1076 or 1-800-440-0397 or email FLOAskUT@state.gov

FLO Website Feature: 
New Family Member Employment Resources

 FLO’s Employment team invites you to check out the new family member employment online resources. Email FLOAskEmployment@state.gov with any employment-related questions.

Transitioning from the Civil Service to an Overseas Post

 

Teaching English as a Second Language

Resources for Working Virtually

Resources for Medical Professionals

Resources for Lawyers Going Overseas

NEW College Application FAQs

Check Out FLO’s NEW College Application FAQs

FLO’s Education and Youth team has compiled a list of       College Application Process Frequently Asked Questions (FAQs) for students of Foreign Service families. We hope that these FAQs will help you find the answers you need quickly. Our goal is to add more questions and revise our answers to keep current with the ever-changing world of college admissions.

 

Have a question that is not on the list?

Email FLOAskEducation@state.gov.

EPAP 2016 Spring Open Season Update

Employment Opportunity in FLO

Family members returning to the Washington, DC area may be interested in applying for the full-time Program Assistant (GS-7) position in FLO. The incumbent is responsible for front desk receptionist services, serves as back-up to the Executive Assistant, and provides part-time program assistance. The application deadline for this position is 5:00 p.m. ET, Friday, February 19, 2016. 

For details and application instructions, please visit FLO’s website. 

Enhancing Your Resilience

Why highly resilient people still need to enhance resilience

Posted by Beth Payne on Monday, February 1st 2016     

Visit Beth Payne’s Fostering Resilience blog

I recently read a compelling New York Times article about a Navy Seal commander, Cmdr Job W. Price, who committed suicide in Afghanistan in December 2012. Navy Seals are among the most resilient people I know. They are selected for their resilience and receive extensive training designed to maintain what the military often calls hardiness or grit. Yet, after losing four members of his team, months of over work, being isolated by his command position, and feeling the impact of the death of Afghani children, Cmdr Price’s resilience had eroded so much that it became a mental health condition that lead to his death.

In the article, I could see that Price displayed behaviors that are common characteristics of low resilience including an inability to sleep, becoming isolated, persistent illness, and moodiness. Well meaning senior leaders reminded Cmdr Price that he needed to sleep, eat well, and exercise but did not suggest other activities that are necessary to enhance resilience. Colleagues noticed Cmdr Price’s troubling behavior and repeated asked if he was ok, but Price always responded that he was fine. No one delved deeper to help Price recognize how far his resilience had slipped or urged him to seek mental health treatment, including medical professionals treating his physical ailments.

Cmdr Price’s death was a tragedy that reminds us that even the most resilient people can lose that resilience under the right circumstances and we all must constantly work to enhance our resilience to counter the significant emotional events we face. Those of us in high threat and dangerous environments, particularly those in leadership positions who are responsible for the lives of people on their teams, need to be particularly attentive to maintaining our personal resilience. We also need to seek mental health care more quickly and encourage colleagues and teammates to seek care when we see signs of low resilience that may become a mental health condition if left unaddressed. America lost a hero in 2012, but we can honor Cmdr Price by taking resilience seriously, learning from his life, and helping others seek the care they need so we don’t lose anymore heroes.

How does this story of our SEAL colleague’s death impact you? How can we remain vigilant of the cumulative impact of demands on our own resilience (and of others) while in the midst of trying circumstances?

Wednesday, Feb 3 - 9am-10am ET - NEW DAY/TIME for FLO WEBINAR

The new rescheduled day and time for the webinar is

Wednesday, February 3, from 9am – 10am ET.

The webinar will be recorded. If you are interested on receiving the link please send us an email to FLOAskUT@state.gov

we will send you the link as soon as it’s made available to us.

Mark Your Calendars! Webinar: "Enhancing Stress Resilience for Kids" - Wednesday, January 27 9:00-10:00 a.m. ET

The Family Liaison Office in partnership

with MHN (formerly Managed Health Network)

presents an interactive workshop

“Enhancing Stress Resilience for Kids”

Wednesday, January 27, 2016

9:00 -10:00 A.M. ET

Department of State, FLO Room 1239

This session is designed for an adult audience and will address the challenges children face in today’s busy world. The one hour interactive workshop will provide ways for parents to identify signs of stress in their children, discuss how adults’ and kids’ bodies react to stress, and provide techniques to reduce stress.

A trainer from MHN (a Health Net company) will facilitate the discussion.

Remote participation:

You do not have to attend in person. This workshop is available virtually. Virtual participants will need a computer with a high-speed internet connection and computer speakers. The “chat” function will allow virtual participants to post questions during the presentation. There is a workbook to use during the workshop. Please contact FLOAskUT@state.gov to request a copy.

Who may participate?

This program is open to all U.S. government employees, their family members, and Members of Household.  It may be especially useful to those affected by long-term temporary duty (TDY) and permanent change of station assignments to unaccompanied posts or high threat posts.

How to participate:

Contact FLOAskUT@state.gov to participate in person. Virtual participants will log on to https://deptofstatehr.adobeconnect.com/r23k31mdibr/.  Enter as a guest; type your name and your current or future post. 

If you have questions: Please contact FLO's Unaccompanied Tours Support Team at

202-647-1076 or 1-800-440-0397 or email FLOAskUT@state.gov

IQ: Information Quest presents a Webinar

IQ: Information Quest presents-

Webinar:  Building Self-Confidence    Tuesday, January 26 from 1 to 2 pm ET

In order to handle today's challenging situations, we need to be at our best and believe in ourselves.

This webinar will outline why confidence is so important and how to continue feeling strong and empowered. We will have an interactive, engaging conversation that will help you feel more self-assured, both at work and at home.

Register For the Webinar

IQ is the Department’s comprehensive and confidential resource and referral service that offers support to employees and families searching for ways to balance the demands of their professional and personal lives. They have a wealth of information on many topics, including 30 minutes of free consultation with a lawyer.  They also provide emergency child-care backup (5 days per year of child-care).To request customized research and referrals, email the Specialist directly at Specialist@LifeCare.com or call 866-552-4748. Specialists are available any time of the day or night, every day of the year.  Use the following to log on to their website: www.worklife4you.com: screen name: statedepartment; password: infoquest.  Referrals through IQ offer discounted rates for continued service.

How to be resilient during a crisis

Posted by Beth Payne on Monday, January 4th 2016     

Most people who work for the State Department will find themselves in a crisis at one time or another. Most of the time the crisis will be unpredictable. Whether you find yourself in a city during a terrorist attack, natural disaster, or civil unrest, it is very important that you and your team maintain your resilience so that you can respond to the crisis effectively and achieve U.S. foreign policy goals.

Here are some tips on how you can foster resilience during a crisis:

§  Focus on people first: The highest priority in a crisis is the safety and security of the team. Take the time to ensure that everyone has what they need to feel secure. Let people leave if they need to.

§  Ask for help: One of the best ways to maintain resilience during a crisis is to ask for help and resist the temptation to prove how capable you are by going it alone. Many Department bureaus can send TDY support if requested and are happy to walk you through best practices and lessons learned. Be proactive early on and get the help you need.

§  Create work schedules and rest breaks: While a crisis often requires 24/7 work coverage, that doesn’t mean people should work non-stop. Develop clear work schedules that incorporate time for rest breaks, meals and relaxation. Make people who are not scheduled to work go home. Some people like to stay where the action is, but they can be distracting and will then be over tired when it’s their turn to work. Leaders should designate deputies so they can also take time to eat, sleep, and relax.

§  Communicate extensively: Effective communication is critical in a crisis and err on the side of over communicating.

§  Manage Washington: In a crisis, senior officials in Washington crave information and details. Channel communications through a central point of contract or location so that employees aren’t distracted by constant requests from Washington. Everyone should regularly feed information to the designated Washington point of contact so officials are satisfied. Don’t allow a vacuum to develop.

• Eat and drink: Provide fluids and healthy food and the time to eat. Minimize caffeine and sugar since these only provide a temporary boost followed by a significant drop in energy. If you want to have snack foods, bring in fruit and nuts instead of candy and chips. Avoid alcohol during the crisis. Alcohol will mask, but not reduce stress, and can have a negative impact on the body in times of stress.

• Have fun: Even though you find yourself in a life or death crisis, there is still room to have fun and laugh – find it. However, be sure your humor is culturally sensitive.

What helps you stay resilient during a crisis?