Managing Stress (Part F)

by Patrick Liew on July 30, 2011

Over the years, I have applied a simple way to manage stress. I called it the FRAME Process.

Step 1: Free Myself Emotionally

If I am stressed, I will not make a decision or even engage in a conversation.

I have learned long ago if I talk when I am angry, it may be my best speech… to kill a relationship or a project.

I may need to excuse myself from the situation to cool down and collect myself.

Step 2: Refocus On The Positives

I will not focus on the situation, especially if the stress eats into me emotionally.

If possible, I will focus on the positive aspects of the experience.

I may even refocus my thoughts on other positive areas of my life.

For example, I may visualize going through a positive experience; such as a holiday, or a pleasant experience in the past. I will indulge in the imagination to invoke positive emotions.

This is to help me achieve a proper mental and emotional state to better manage stress.

Step 3: Activate Heart Intelligence

I learned about heart intelligence from the Institute Of Heartmath (, an organisation that conducts research on stress management.

This is what I will do when I am stressed.

After I have calmed down and achieved a proper emotional state of mind, I will listen to what my heart is telling me.

More importantly, I will be all ears for the still small voice of our Creator. He will guide me to achieve an optimal solution.

Step 4: Meditate Over The Decision

I do not want to make any rash decision and put myself in a worst situation.

I will give myself time to pray and meditate over any decision and line of actions.

I may even put my thoughts in writing. By doing that, it helps me to have better clarity and to analyse the issues more carefully.

Step 5: Evaluate The Outcomes

As Steven Covey say, “Start with the end in mind.”

It is important that I consider the outcomes before taking any action. This is to ensure that I will not do anything foolish that will cause regretful results.

If necessary, I will seek the wise counsel of my mentors and friends. They may show me another perspective that I may not have considered.

I hope the FRAME Process will help you better manage your stress.


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