The 4 P’s: Four Tips For Managing Stressful Situations

Written By Emily Bottegal, MS
 
 

Ever feel so overwhelmed or stressed you are frozen in time?  Maybe you get emotional or you just need to let out a scream.  When we are experiencing these moments our brain has a difficult time keeping our executive functions (EF) in check. 

When do you think best — when you are running late to an appointment and can’t find a parking spot, or when you sit down in a distraction free setting with a nice book? 

Stress disrupts our executive function such as regulating our emotions (i.e. needing a good scream), working memory (i.e. “where was I going again?”), and cognitive flexibility (i.e. the parking lot is full).

Most of us will never live a stress-free life; so instead, consider following the “4 P’s” to help you keep your EF in check when you’re stressed:

Plan: As much as possible, plan in advance.  Take this time to brainstorm what will need to happen for you to have a successful day. 

Prep: Prepare what you can in advance.  Think about packing lunch the night before, looking up directions and how long it will take you in traffic, have your bag packed and in your landing zone, and set multiple alarms. 

Proceed: This is when you get to see your planning and preparation in action! 

Polish: Take the time to reflect on what worked well (so you can do it again) and what was not so successful.  Think about what you can do differently next time to make that day a little less stressful 🙂

Want more tips like this? Click around our website to learn about our Executive Function Coaching services for K-12, College students, Young adults, and Adults!

Emily Bottegal, MS

Ensuring students achieve academic, social/emotional, and personal success, Emily has a passion to empower students to succeed in and out of the classroom. Emily coaches from a strength-based approach and believes every individual has the ability to achieve success with the appropriate support and skills in place. She has dedicated her professional life to working with youth in school and community settings. 

Prior to joining the team, Emily worked as a School Site Coordinator and Home-Based Counselor in the Washington, DC area. In these roles, Emily engaged directly with students through individual counseling sessions and small group interventions focused on helping students meet personal goals relating to academics and managing emotions. Her direct experience helped her to understand the challenges individuals face both academically and personally, ultimately leading to her developing lessons around time management, scheduling, study skills, and organization. 

Most recently, Emily worked at a nonprofit, helping secure specialized instruction and support necessary to improve educational outcomes for low-income children with learning disabilities and developmental delays.

Emily has a Master’s degree in Counseling from Johns Hopkins University.

http://www.lifesolvedcoaching.com/who-we-are
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