Self-Care, A-to-Z: “C”-ing Stress - Changing the Lens From Personal Problems to Positive, Powerful Possibilities
by Erlene Grise-Owens, Ed.D., LCSW, LMFT, MSW, MRE, lead co-editor of The A-to-Z Self-Care Handbook for Social Workers and Other Helping Professionals
Understanding “stress” is important for an effective approach to self-care. Hill’s classic ABC-X framework is useful: A= Stressor; B= Resources to address the stressor; C= Meaning/Definition ascribed to the stressor; X= Outcome/impact/crisis.
I invite you to do this exercise. If possible, engage with a self-care accountability partner or another trusted person.
Think of a stressful aspect of your life—professional, personal, or a combination. Briefly, yet explicitly, describe this situation. The below example drawn from self-care consultations illustrates the ABC-X framework. Please, apply your own situation to each of these steps.
“Kenyatta” exclaimed, “I’m overwhelmed!” She was afraid of “getting fired,” for constantly being behind in paperwork. Here is how we applied the ABC-X framework to Kenyatta’s concern and broader applications.
A & B—Stressor & Resources. First, I gathered details about the situation and Kenyatta’s response. Kenyatta viewed the stressor as something the agency “caused,” falling behind in her paperwork as a personal failure, and her resources as limited.
Application: Notice how you describe the stressor and resources. Oftentimes, we view stressors as entirely imposed on us. Extreme external locus of control gives all power to others. In contrast, an internal locus of control considers: What power do I have to have an impact on this situation?
Similarly, we often view resources as stagnant and limited to material/monetary. Resources can be intentionally developed, as a coping mechanism. Also, resources can be support, such as supervision, counseling/coaching, or social networks; personal characteristics, such as resilience, humor, spirituality; or basics, such as sleep, mindfulness, or exercise.
C—Meaning. I gently observed that Kenyatta was seeing the stressor through an external locus of control. Yet, she was also personalizing it as her failure, and catastrophizing that she would be fired.
Emphatically, Kenyatta’s interpretations are VERY understandable—but, they are largely counterproductive for self-care! In exploring alternative meanings, I asked Kenyatta if she was the only one struggling with paperwork. She said, “Oh, no. None of us get paperwork done. Our whole office was written up.” We explored systemic dimensions. Her co-workers had the same struggle. This organization was short-staffed. The probability of being fired was unlikely.
Application: Explore alternative meanings. Critically ask: How is my definition of the stressor affecting my self-care? How am I defining the “problem”? Am I personalizing this situation?
X—Outcome or Impact. Kenyatta’s stressor description remained: Too much paperwork! But, the meaning of the stressor changed from an individual shortcoming with personal consequences to a systemic issue and internal locus of control. This change in meaning generated power and possibilities. At a team meeting, Kenyatta initiated discussion of strategies in doing paperwork more efficiently. Also, the team advocated for realistic standards and instituted sequestered time for paperwork. Kenyatta’s self-talk changed from “I’m overwhelmed” to “I’m coping with an overwhelming situation!”
Repeatedly, I’ve seen benefits of the ABC-X framework. In particular, I’ve learned the importance of the “C” factor.
Application: Let’s “C” how to change the meaning ascribed to stressors from Personal Problems to Powerful and Positive Possibilities.
Peace, Love, & Self-Care, Erlene
______________________________________________________________________________
Dr. Erlene Grise-Owens, Ed.D., LCSW, LMFT, MSW, MRE is a Partner in The Wellness Group, ETC. This LLC provides evaluation, training, and consultation for organizational wellness and practitioner well-being. Dr. Grise-Owens is lead editor of The A-to-Z Self-Care Handbook for Social Workers and Other Helping Professionals. As a former faculty member and graduate program director, she and a small (but mighty!) group of colleagues implemented an initiative to promote self-care as part of social work education curriculum. Previously, she served in clinical and administrative roles. She has experience with navigating toxicity and dysfunction, up-close and personal! Likewise, as an educator, she saw students enter the field and quickly burn out. As a dedicated social worker, she believes the well-being of practitioners is a matter of social justice and human rights. Thus, she is on a mission to promote self-care and wellness!