Managing Conflict & Stress: 5 Practical Strategies

Written by Daisie Team

Published on 10 July 2023 6 min read

Living in a world filled with demands, deadlines, and dilemmas can often lead to conflict and stress. It's a part of our daily life. But, fear not! With the right techniques and a little bit of effort, you can navigate these choppy waters with ease. This blog post presents five practical strategies to help you manage conflict and stress effectively. Let's dive into the first one—recognizing your triggers.

1. Recognize Your Triggers

Identifying what triggers your stress is the first step in managing it. Your triggers could be anything from a looming deadline to a difficult conversation with a colleague. Here's how to get started:

Identifying Personal Stressors

Personal stressors are events or situations that cause you to feel stressed. They could be related to work, home, relationships, or even your commute. Start by making a list of things that typically cause you conflict and stress. This could include anything from a last-minute work assignment to a disagreement with a friend. Recognizing these stressors is the first step in learning to manage them.

Noticing Physical Responses

When you're under stress, your body reacts in specific ways. You might experience a faster heartbeat, sweaty palms, or a dry mouth. Paying attention to these physical signs can help you identify when you're feeling stressed—even before you're consciously aware of it. By noticing these signs early, you can take steps to manage your stress before it escalates.

Monitoring Emotional Reactions

Conflict and stress can also trigger emotional responses, such as feelings of frustration, anger, or anxiety. By monitoring your emotions, you can gain insight into your triggers. If you notice that you're feeling particularly anxious after a meeting with your boss, for example, that could be a sign that your job is a significant source of stress. Acknowledging these emotional reactions is an important step in managing conflict and stress.

Remember, recognizing your triggers is an ongoing process. It's not something you can do once and then forget about. But with practice, you'll get better at identifying your triggers—and managing your response to them.

2. Build Supportive Relationships

Building supportive relationships is another key strategy for managing conflict and stress. This involves developing empathy, fostering open communication, and building trust. Let's dive a bit deeper:

Developing Empathy

A little empathy can go a long way in reducing conflict and stress. Try to understand other people's perspectives and feelings. This doesn't mean you have to agree with them, but understanding where they're coming from can help you communicate better. Moreover, when you show empathy to others, they're more likely to return the favor when you're the one under stress.

Fostering Open Communication

Open communication is key to resolving conflicts and reducing stress. This means expressing your thoughts, feelings, and needs clearly and respectfully. It also means listening to others and responding in a way that shows you understand. By fostering open communication, you can prevent misunderstandings that lead to conflict and stress.

Building Trust

Trust is the bedrock of any strong relationship. And strong relationships can help you manage conflict and stress. When you trust someone, you're more likely to feel comfortable expressing your feelings and concerns to them. And when someone trusts you, they're more likely to listen to what you have to say. Building trust takes time and effort, but it's worth it.

Remember, building supportive relationships isn't about having a large number of friends or being everyone's favorite person. It's about having a few key people you can rely on when times get tough. And it's about being there for them in return.

3. Apply Effective Communication

Effective communication is a powerful tool in mitigating conflict and stress. It involves using assertive communication, practicing active listening, and managing emotional communication. Let's explore these aspects in detail:

Using Assertive Communication

Assertive communication is all about expressing your needs and wants in a respectful and confident manner. It's a balancing act between being too passive (not expressing your needs) and being too aggressive (disregarding others' needs). By communicating assertively, you can prevent misunderstandings and conflicts. Plus, by standing up for your needs, you can reduce your stress levels. Remember, it's okay to say no when you need to.

Practicing Active Listening

Active listening is not just about hearing what someone is saying—it's about truly understanding them. This involves paying full attention to the speaker, refraining from interrupting, and giving appropriate responses. Active listening can help you understand others' needs and concerns, ultimately reducing conflict and stress. So next time you're in a conversation, try to really tune in to what the other person is saying. You might be surprised at what you learn.

Managing Emotional Communication

Emotions can run high during conflicts, leading to increased stress. Managing emotional communication means expressing your feelings in a constructive way and responding appropriately to others' emotions. Try to stay calm and composed, even when the conversation gets heated. And remember, it's okay to take a break if you need to cool down. Taking care of your emotional health is vital for managing conflict and stress.

By applying effective communication strategies, you can navigate conflicts more smoothly and reduce stress. And remember, good communication is a two-way street—it involves both speaking and listening.

4. Embrace Healthy Lifestyle Choices

Believe it or not, the choices you make about your physical health can have a major impact on your ability to handle conflict and stress. Let's break down the importance of promoting physical activity, maintaining a balanced diet, and ensuring adequate sleep:

Promoting Physical Activity

Ever noticed how much better you feel after a brisk walk or a jog? Physical activity can help blow off steam and reduce stress. Regular exercise—like a game of soccer in the park or even a dance-off in your living room—can help you manage conflict by improving your mood and providing a much-needed break from stressful situations.

Maintaining a Balanced Diet

Just like a car needs the right fuel to run smoothly, your body needs a balanced diet to function properly. Consuming a variety of foods packed with vitamins, minerals, and antioxidants can boost your mood and energy levels, helping you handle conflict and stress more effectively. So, next time you're feeling stressed, reach for an apple or a handful of nuts rather than a bag of chips. Your body (and mind) will thank you!

Ensuring Adequate Sleep

Ever tried resolving a conflict while you're tired? It's like climbing a mountain with a heavy backpack. Lack of sleep can make you irritable, reducing your ability to handle stress and conflict. Aim for seven to nine hours of sleep each night. You might just wake up feeling refreshed and ready to tackle any conflict that comes your way.

By embracing these healthy lifestyle choices, you can equip your body and mind to better handle conflict and stress. Remember, your physical health plays a significant role in your emotional well-being.

5. Utilize Stress Management Techniques

Once you've got your body in shape, it's time to focus on calming your mind. The mind is a powerful tool in handling conflict and stress. Let's take a look at mindfulness, relaxation techniques, and cognitive behavioral techniques:

Practicing Mindfulness

Imagine taking a step back and watching your stress like it's a movie. That's mindfulness! It's all about being present in the moment and observing your feelings without judgment. When you're in the middle of a conflict, it can help to take a deep breath and notice how you're feeling. Are you angry? Frustrated? Mindfulness can help you recognize these feelings and respond to conflict in a more thoughtful and less reactive way.

Using Relaxation Techniques

Let's face it, conflict and stress can make us feel tense. Relaxation techniques—like deep breathing, progressive muscle relaxation, or even listening to calming music—can help reduce this tension. Next time you're feeling stressed, take a few moments to close your eyes and take a deep breath. You might be surprised at how much better you feel!

Employing Cognitive Behavioral Techniques

How you think about conflict and stress can have a big impact on how you feel. Cognitive behavioral techniques can help you challenge negative thought patterns and replace them with more positive ones. For instance, instead of thinking "I can't handle this conflict," you might tell yourself "I have the skills to handle this conflict, and I can find a solution."

With these stress management techniques in your toolbox, you can better navigate the choppy waters of conflict and stress. Remember, the mind is a powerful tool—use it wisely!

If you found our blog post on managing conflict and stress helpful, we highly recommend checking out Jasmine MacPhee's workshop, "How to Gain Career Confidence When It's Low AF." This workshop offers valuable insights and strategies to boost your confidence, helping you navigate through difficult situations and challenges in your career with ease.