In this video

we explore the concept of personal stress accelerators as described by Gerd

Kalutza in the mental training module of his stress management program.

These accelerators are internally held should values that intensify stress by shaping how

we interpret external demands

how we perceive situations and how we evaluate our own coping

abilities.

According to Kalutza

every person carries internal should values

deeply rooted standards

that develop from basic psychology needs

family patterns and social norms.

They determine what a person believes they must do or must avoid in order to maintain

self-worth

emotional equilibrium or a sense of control.

A situation becomes stressful when a person perceives that a personally important should

value is threatened

has been violated or might be violated.

This turns an external demand into a personal demand.

The more rigid and absolute a should value is

for example

I must not make mistakes

or I must not disappoint anyone

the more situations will be appraised as stressful.

Even small deviations between the actual situation and the internal standards create tension.

A situation becomes stressful when a should value is perceived as a threatened and stress

accelerators arise when the rules become rigid and absolute.

Kalutza identifies five typical stress accelerating should values

each formulated as an absolute

internal rule.

Be perfect

be popular

please everyone

be independent

keep control

keep going.

Each of these accelerators contains a positive core value such as empathy

autonomy

responsibility

or persistence

but each becomes stressful when interpreted as an unconditional demand

that leaves no room for expectations or temporary deviations.

The positive value of I must be perfect is I must always perform perfectly

but it becomes

a problem when no mistakes are allowed and it leads to pedantry pressure or over control.

Be popular

please everyone

wanting to be kind is healthy until it turns into a fear

of disappointing anyone.

Be independent