Three key factors for effectively managing high-stress situations
Dealing with crises, navigating through hectic situations, managing pressure, and handling frustration – maintaining a composed demeanor as a social media professional undoubtedly poses a challenge. Resilience, however, is the invaluable skill of staying optimistic and solution-focused even in the face of intense pressure. And the good news is, it's a skill that can be learned.
In my immediate professional social media circle, there has been a noticeable uptick in instances of burnout and overload recently. It's hardly a surprise when you're constantly under the pressure of tight deadlines and often exposed to a plethora of negative user emotions. What's striking, however, is that some individuals manage this stress significantly better than others—essentially, they exhibit higher levels of resilience. Resilience primarily hinges on inner fortitude and equanimity. But can you develop this as a skill? Absolutely!
So, what are my three tips for effectively managing high-stress situations? Readers might be surprised to discover that I place less emphasis on specific work processes and more on the emotional aspects and inner alignment. While work processes are undoubtedly crucial, their relevance becomes more apparent in a secondary context, specifically in the concrete shaping of one's life. I regard mindful self-awareness of one's emotional landscape as the most critical factor in preventing burnout.
1. Observing your emotional world
"How are you?" is a question that seldom elicits a response about our inner emotional state. We tend to talk more about ongoing projects, appointments, health issues, or the well-being of a boss, partner or kids. However, it's arguably more significant to have clarity about your own emotional state, even if you don't want to share it with everyone! Taking an honest introspective look is worthwhile: What emotions do certain situations trigger in me? When a particular event occurs, am I feeling joy, anger, hurt, or fear? Why does this emotional response manifest within me? And, most importantly, what can I do to regain equilibrium? In essence, it's about acknowledging, embracing, and managing our emotions.
Serene individuals refrain from shifting blame onto others for their emotional responses; instead, they proactively nurture their inner resilience. Consequently, they neither engage in emotional outbursts nor bottle up their frustrations. They possess the awareness to identify the underlying personal triggers for negative emotions in a given situation. This self-awareness empowers them to implement constructive measures to improve their well-being and approach challenging circumstances with a greater sense of calm. They distance themselves mentally, engage in self-observation, accept their emotions, and subsequently take purposeful action—without casting themselves as victims or hurling accusations at others.
These principles are just as applicable to my role as a community manager as they are to my personal life. When I find myself perpetually under stress due to unrelenting deadlines or ongoing disruptive behavior from users, employees, or customers, it's important to think about process adjustments, resource allocation, or even restructuring my work environment. In instances where negative feedback or feelings of inadequacy start to weigh on my psyche, coaching can be useful. In cases of burnout, consulting with an experienced psychologist is crucial so they can provide professional guidance with setting priorities and regaining a healthy balance.
2. Think and act optimistically
Inner strength is synonymous with the belief that you can bring about positive changes in your life. It's not about relying on empty mantras to sugarcoat reality, but rather conducting an honest assessment of the areas in your life that may be unsatisfactory and taking actionable steps to effect change. Experience has shown that with a healthy dose of optimism and discipline, far more change is possible than is commonly assumed.
Goal orientation is another vital component of proactive optimism. Resilience means continually working towards defined objectives while simplifying complexity. The motto "start less and finish more" underscores the importance of experiencing personal achievements, which, in turn, unlocks creativity and motivation. In the context of the social media landscape, a highly structured approach to work is essential. Well-defined priorities, scheduled breaks, and streamlined processes (such as meticulous editorial planning and a methodical approach to platforms) serve as the pillars of inner calm and concentration.
Lastly, in times of intense pressure, meditation serves as my lifeline. Just ten minutes a day, coupled with brief mindfulness exercises, fosters conscious awareness and regulation. This practice assists me in making swifter and more informed decisions, maintaining heightened focus, and recuperating more efficiently.
3. Be empathic and take good care of yourself
Clever communication and empathy - empathizing with the thoughts and feelings of others - helps prevent many stressful situations from arising in the first place. Those who deal with difficult people and situations in a thoughtful and approachable manner, and who can convey a sense of sympathy and security, protect themselves and the team from stress. This includes signaling early and clearly when you cannot or do not want to do certain things. A friendly, well-transmitted “no” relieves stress. Are my demands on myself okay, too high or too low? What am I responsible for - and what am I not responsible for? Which tasks do I do well and gladly? Which ones would make sense to delegate? Which event do I want to be a part of and which only causes effort, costs and stress? What training do I need to be able to do my tasks better and more calmly? Which leisure activity recharges my batteries and which makes me tired and drains me? Who can help me reduce stress in my personal life?
Effective communication and empathy – the ability to understand and connect with the thoughts and feelings of others – play a pivotal role in preventing many stressful situations from arising in the first place. Those who handle challenging individuals and situations with thoughtfulness and approachability, and who can convey a sense of sympathy, composure, and security, not only protect themselves but also their teams from undue stress. This includes promptly and clearly signaling when you cannot or do not wish to undertake certain tasks. A friendly yet assertive "no" can alleviate stress.
It's important to consider whether your expectations of yourself are appropriate, too high, or too low. Understanding your sphere of responsibility – what you are accountable for and what you are not – is crucial. Identifying tasks that you excel at and genuinely enjoy versus those that might be more sensible to delegate is a key element in stress management. Evaluate which events you genuinely want to participate in and which only add effort, expenses, and stress is essential.
It is also wise to reflect on the training or skill development needed to perform your tasks more effectively and calmly. And it's valuable to know which leisure activities recharge your energy and which deplete it. Seeking help from individuals who can support you in reducing stress in your personal life is a proactive step towards overall well-being and resilience.
If I consistently answer such questions honestly, and set myself apart in a friendly, constructive, and clear manner, I am automatically on my way to a more serene world.
"Now what?" you might be pondering, and rightfully so.
Building resilience involves a series of small decisions, often made swiftly. Until a new behavioral pattern becomes ingrained, it entails consistent practice and, most importantly, a deliberate and unflinchingly honest examination of one's own life.
If you find yourself in a situation that went completely awry, resist the urge to bury it. Instead, discuss it—preferably with someone skilled in such conversations—examining precisely where alternative courses of action could have been taken. Above all, assign considerable importance to your own emotional experiences. What do I need to feel more secure? And how can I make sure that I get that? What immediate measures can I introduce in moments of crisis so that I feel better and can make stress-free decisions again? Any kind of mindfulness exercises, by the way, are also extremely helpful.
Reading tips:
- Mark Manson: The Subtle Art of Not Giving a F*ck A Counterintuitive Approach to Living a Good Life.
- Scott Symington: Freedom From Anxious Thoughts and Feelings: A Two-Step Mindfulness Approach for Moving Beyond Fear and Worry.
Do you want to train your communication team in resilience? Book a customized corporate training with us!
How do you organize yourself as a community manager efficiently and without having to be always-on? How to organize the daily life of employees in a way that prevents burn-out? How do we deal with the negative emotions that so often come our way on social media? A resilience toolbox by Barbara Schwede with many inputs from her practice as a community manager, NLP and systemic consultant.
