Regain Control: 4 Steps to Reduce Stress Effectively
Although it’s only the beginning of 2025, some of my clients are already feeling the weight of stress and pressure. If this sounds familiar, know you’re not alone.
ADP Research Institute’s “People at Work 2024: A Global Workforce View” report indicates that while the percentage of workers experiencing daily stress has decreased since ethe pandemic, approximately 50% of the global workforce still feels stressed at work.
When stress takes over, it’s easy to feel stuck in a cycle of rushing through tasks, making mistakes, or just wanting to “get it over with.” But acting impulsively often worsens the situation. For moments like these, the 4A Model by psychologist Gert Kaluza provides a simple, structured way to regain control and lower your “bad” stress level.
Here’s how it works:
- 🫡 Accept
Start by accepting the situation rather than resisting it. Consciously choosing to accept the problem allows you to regain control and shift out of a victim mindset. - 🧊 Cool Down
Avoid reacting impulsively by cooling down first. Take a walk, climb some stairs, or step away from your desk to breathe. Releasing pent-up energy helps you respond more calmly. - 🔢 Analyze
Once you’re calmer, analyze the problem. Ask yourself what options you have to improve the situation. This step also helps you consider other perspectives and find constructive solutions. - 🎯 Act
Finally, take action! Whether it’s creating a plan, a timeline for a project or asking colleagues for support, focus on what you can actively change.
Remember, while you may not control every stressor, you can control how you respond to it. Let the this 4A Model guide you through moments of overwhelm so you can handle challenges with more clarity and control.
👉 Ready to master stress and build resilience? Let’s work together! Explore my Future Mindset 1:1 Coaching on Resilience combined with Team Workshops to get the tools you need for a more balanced, productive year.
Click here to learn more about the Futureproof Mindset Coaching Series!
Ready to dive deeper? Let’s chat! Book your free first consultation, and let’s start this journey 2025 together.✨
Karla Schlaepfer and the awesome 🚀 DesignChange team