When and How to Make
Stress Good for Your Body and Mind
Today, more than ever, we are experiencing record levels of
stress at work, home and in our everyday lives.
We are bombarded with messages from the media telling us that,
as a society, we are more stressed than ever before. Sitting in commuter
traffic is making your blood levels rise. Thinking about your credit card debt
makes you break out in a sweat. The state of the economy has you concerned, and
you’re anxious about losing your job/ partner, health or any other important
thing in your life.
What’s more, we have become conditioned to think that stress is
a bad thing, that’s it’s harmful to us and toxic for our health. And it is
true. While the ‘fight or flight’ mode is a physiological response that can
save our lives, being in a state of constant stress, where your adrenal levels
are raised can lead to high blood pressure, weight gain and eventually wear and
tear on your organs.
When you’re chronically stressed you’re more likely to
experience irritability, anxiety, depression, headaches and insomnia. But what
if I told you that not all stress is created equal, and certain forms of stress
can actually be very beneficial for you?
The Three
Levels of Stress
According to
Professor Bruce McEwen’s article in Aeon, there are three levels of stress:
- ‘Good
stress’ involves taking a chance on something one wants, like
interviewing for a job or school, or giving a talk before strangers, and
feeling rewarded when successful.
- ‘Tolerable
stress’ means
that something bad happens, like losing a job or a loved one, but we have
the personal resources and support systems to weather the storm.
- ‘Toxic
stress’ is
something so bad that we don’t have the personal resources or support
systems to navigate it, something that could plunge us into mental or
physical ill health and throw us for a loop.
So how do you handle your own levels of stress and use them as a
force for good, or better yet avoid the ‘toxic’ stress and welcome in more
‘good stress’? Most people have heard of the “fight or flight” response I
mentioned above, a vital part of our nervous system, the way in which the body
reacts to stress or danger. Many, however, have never heard of the “rest and
digest” response, where the nervous system activates the more tranquil
functions of the body; those that help us maintain a healthy, long-term
balance.
Using Stress
for Positive Good
While a little
bit of stress can help motivate you to achieve things like hitting a deadline
for an important project, and bungy jumping off a bridge can raise your adrenal
levels through the roof and make you feel on a high afterwards, the less time
we spend in this mode, the better. Although it makes us alert and better able
to respond to the challenges ahead, it takes a huge toll on our bodies after a
while and can lead to adrenal fatigue or burnout.
I came close to having a mild form of burnout in 2013 when I was
self publishing my book, The Suitcase Entrepreneur. At first it was
exciting to work on the launch of my first ever book that I’d worked so hard to
write. I used a positive stress to achieve so much and be ridiculously
productive. I felt on a high and in flow. As time wore on, I was juggling so many
facets of publishing the book that I simply couldn’t switch off. I was working
really long days and forgoing exercise and time out just to make this thing a
bestseller. As a result, mid way through my book tour, I realized I was only
getting a few hours sleep a night, I wasn’t handling the project as well as I
could have, and I certainly wasn’t enjoying or laughing as much as I should
have been.
Once I recognized this and started to take more time off, get
plenty of fresh air and exercise and set boundaries, I felt better. But my body
took months to recover, and for some people it can take years. So anything we
can do to keep ourselves in the “rest and digest” mode as much as possible is
worth the effort, since our long-term health may depend on it!
Three Practical
Ways to Reduce Stress Today
The best way to
stay on top of your game and feel less stressed is to learn what truly makes
you feel relaxed. For you this may mean spending time on a hobby you love like
building train sets or gardening. Or it might be hanging out with your
favourite friends, going on a bike ride or getting out into nature.
I personally love starting the day with by writing down three
things I’m grateful for and easing into 15-30 minutes of yoga which makes me
feel like a million dollars. Throughout the day I make sure to take lots of
breaks – cuddling and playing with my puppy, going on a spontaneous walk in
nature, doing a gym workout or relaxing with a book.
Whatever method you choose has to be one you enjoy. To help you
out, here are three ways to ensure you reduce stress in your life on a daily
basis.
1. Free Your
Mind
There’s no better time than now to start meditating, if you’re
not already. Even five minutes a day can make a world of difference. There are
all sorts of meditation including walking, guided, visualization and chanting
meditations to suit your needs.
I like the Insights Timer app for offering you up guided
meditations from one minute to several hours, or the choice to just set a timer
that plays a gong when you’re done with breathing and focusing on the present
moment.
Or simply mind your mindfulness – practice the art of being
aware of the present moment.1 It sounds
so simple yet is much harder (initially) do to than you may think. But it can
melt away stress by getting you to focus on the present moment, and just soak
in how lucky you are to be alive, and all the beauty that surrounds you that
you may be oblivious to.
Trust me it’s there. Put down your pen, switch off your mobile
and look up from your computer screen and just observe. And breathe.
I personally love Dr Libby’s advice on doing 20 deep abdominal
breaths each day for instant relaxation (around 3pm is a great time to
re-energize through this insanely simple technique).
2. Move Your
Body
Rather than getting all pent up and stressed out, release that
toxic energy with exercise. Even a brisk walk can help, especially after a
frustrating phone call or meeting. Walking not only deepens breathing but also
helps relieve muscle tension.
It might be that techniques like yoga or tai chi help you more.
These combine fluid movements with deep breathing and mental focus, all of
which can induce calm.
Or you can head off to crossfit, jump on your bike, dance around
your kitchen like crazy or run after your kids and play with them. All of this
will pump oxygen through your veins, and produce oxytocin – commonly known as
the love drug, whilst reducing your stress levels.
3. Get Social
I am not talking about jumping on social media here. I mean
calling or meeting up with your friends, family, spouses, co-workers and
mentors.
Anyone who brings you joy, motivates you, nurtures and supports
you is going to help increase your longevity. Close relationships with family
and friends gives you the emotional support to sustain you, especially at times
of chronic stress.
Take a Deep
Breath
At the end of
the day, when it all feels like too much, take a few DEEP breaths and no matter
how hard it is, state one thing you’re grateful for right now.
You’ll be surprised how diverting attention away from the
negative, to the positive can instantly shift your stress levels and put life
in perspective.
Natalie Sisson
http://www.lifehack.org/626170/when-and-how-to-make-stress-good-for-your-body-and-mind?ref=mail&mtype=newsletter_tier_2&mid=20170901&uid=687414&hash=707e797f7e757e6d794c856d747b7b3a6f7b79&utm_source=newsletter_tier_2&utm_medium=email&action=click
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