EXERCISE 14.2

Stress Tolerance

’Cause You’ve Got Personality

Purpose

To identify whether participants have personality types that tends to be stressed out. To explore their reactions and select an intervening response.

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19 to 28 minutes

This exercise is specifically helpful for people or groups where there is a lot of highly charged, rather aggressive behavior (Type A). Participants take a personality quiz that highlights Type A behaviors. They reflect on a recent situation in which they exhibited Type A behaviors and explore how they felt and what they were thinking. They select strategies to help them calm down in those situations.

Outcomes

Audience

Facilitator Competencies image

Moderate

Materials

Time Matrix

Activity Estimated Time
Personality Type Quiz 3–5 minutes
Explanation of personality types 3 minutes
Group discussion 5–10 minutes
Calming exercise 5 minutes
Debrief 3–5 minutes
Total Time 19 to 28 minutes

Instructions

1. Distribute copies of the Personality Quiz Handout and pens. Ask the participants to complete the quiz.

2. After everyone has completed the quiz, review the scoring instructions on the second page.

3. Provide the group with an overview of the various types of behavior.

Type A Individuals

Tend to be impatient, aggressive, competitive and multi-tasking, with a high need for advancement and achievement. They are often described as hard-driving. Although they are often successful in their careers, they are never satisfied. Some extreme Type A’s experience “free-floating” (ever-present) hostility and frequently react with anger. The risk of heart disease may be high for Type A personalities. This is a generalized description, but you get the point. Several of these characteristics are likely to be manifested, at least to some degree.

Type B Individuals

Tend to be noncompetitive, consciously control anger, and express emotions appropriately. They are often described as easygoing. Although they are not driven over-achievers, they are often as successful in their professions as Type A’s. This also is a generalized description. Several of these characteristics are likely to be manifested, at least to some degree.

Type C Individuals

Tend to be passive and self-sacrificing, denying their own needs. They suppress anger and appease others. They are often described as bland. Extreme Type C’s, not most of them, can have a profound sense of hopelessness and despair. The risk of cancer may be high for Type C personalities. This also is a generalized description. Several of these characteristics are likely to be manifested, at least to some degree.

4. Lead participants in a discussion about how their bodies feel and what they are thinking when they experience the types of situations referenced in the test.

5. Ask them whether they would like to be completely laid back, noncompetitive, and passive (extreme Type C). They will probably say no because they see that as being weak and not having gumption.

6. Ask them whether they can see a middle ground between where they are now, especially if that is between Type A and extreme Type C behavior. Work with the group to develop a list of more helpful alternative behavioral characteristics (Type B). Record these on the flip chart.

7. Distribute the ‘Cause You’ve Got Personality Handout and ask participants to complete it.

8. Debrief by:

9. For an immediate experience of stress reduction that your participants can later utilize as a reference, have everyone practice a calming experience such as those listed in Item 6 of the handout.

PERSONALITY QUIZ HANDOUT image

Complete the following statements by indicating whether they are true (always or usually) or false (rarely or never) for you.

Statement True False
1. I see myself as competitive and driving. _____ _____
2. I hate to wait. _____ _____
3. I work best when I’m up against a deadline. _____ _____
4. I prefer to do more than one thing at a time. _____ _____
5. I am often angry with others, even though it may not show. _____ _____
6. I become irritated with people who make mistakes _____ _____
7. I often feel I’m in a race against time. _____ _____
8. I set very high goals for myself, but I still get angry when I don’t meet my goals. _____ _____

SCORING SHEET

’CAUSE YOU’VE GOT PERSONALITY HANDOUT image

Think of a recent interaction with others in which you felt upset, impatient, or angry. Answer the following questions about that experience.

1. How did your body feel?

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2. If you felt any of the following symptoms, circle them: heart racing, sweating, twitching, breathing hard, clenching your jaw or other part of body. Did you experience other symptoms?

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3. How would you characterize your thoughts about the situation? Rank them on a scale from 1 to 10, where 1 is the most forgiving and 10 is the most judgmental.

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4. How did the situation work out? Were you able to reach a mutually agreeable solution?

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5. Did your responses increase or decrease the level of stress in that situation?

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6. Select and practice one of the following methods for calming down and relieving the pressure. Rehearse it several times in neutral situations with the intention to apply it the next time you find yourself in a stressful situation:

  • Take a deep-breathing break to release the impatience and anger. Clear your mind and concentrate fully on your breathing. Inhale through your nose slowly and deeply to a count of ten, expanding your lungs. Exhale through your nose, slowly and completely to a count of ten, contracting your chest.
  • Even it you don’t feel it at the moment, act as if you have high regard for the others involved in the situation. Behave as if you want to resolve the issue while treating the person with respect and dignity. Call him or her by name, and make frequent eye contact.
  • Follow another method of your own design.

7. Practice the behavior at least once and preferably twice a day for several minutes and for several days to develop the habit and perfect the technique.