DON’T STRESS ABOUT STRESS: HOW TO TRANSFORM STRESS INTO FUEL

What is the purpose of stress?

Stress chemicals prepare our bodies to respond to threat. Historically, this was helpful for surviving an attack from predators, but what about in modern society? How can stress work in our favor?

In Defense of Stress
It is important to understand that stress is not in and of itself negative. Only when stress overcomes us to the point of incapacity, is it truly negative. However, stress, in the right dose can be very useful.
We feel stressed because we perceive a threat to something important to us. If we did not have stress, we likely would not have anything worth preserving in our lives. And so, stress can alert us to our deepest values, help give us a direction, and provide the physiological arousal to propel us to accomplish the task at hand. The graph below helps further illustrate this point. When arousal (also known as stress) is low, performance is very weak, because you might be thinking, “why bother?” Once stress starts increasing, performance reaches its peak efficiency, because you are likely thinking, “This is important and I want to address it.” However, as stress grows, performance is impaired because of high anxiety, and you might be thinking “Why even bother. I have so much to do, I am so far behind, and I don’t even know where to start.” We have all been there!

Understanding the stress response can help us decrease the stress arousal so that we can reach our optimal performance level. Here are some tips for managing high stress:

Address the body
Stress causes a physiological response in the body, commonly known as “fight or flight.” The sympathetic nervous system is activated causing your pupils to dilate, your mouth becomes dry, and your heart rate and blood pressure increase. If the body is too aroused, it is hard for the mind to think clearly. Have you ever felt your mind go blank during times of stress? There are various relaxation exercises that can help activate the parasympathetic nervous system, the system in your body that is responsible for bringing the body back to homeostasis after a stress response. Diaphragmatic breathing, mindfulness meditation, progressive muscle relaxation, and guided imagery are just a few techniques that can calm the body, and in doing so, calm the mind.

Addressing your body also includes the basics of self-care. Maintaining good sleep, a healthy diet, and regular exercise (even a short walk) are important aspects of self-care. Please see my article entitled, “Creating Healthy Habits That Last” for tips on how to improve self-care.

Address thoughts
Sometimes our fears distort reality. Stress has a way of warping the facts, leading us to lose perspective, further increasing our stress level. Try viewing your thoughts as if you were a scientist, be curious, objective, and question your original hypothesis. Cognitive Behavioral Therapy can help hone your ability to pull back from unhelpful thoughts and find a more helpful path.
Address emotions
If you shut out one emotion (like stress), you shut out all emotions, leading to emotional numbing and burn out. Seeing a therapist may help you process your emotions in a healthy manner so that stress does not dictate your life.

Take action
Stress alerts our bodies to take action. Once steps are taken to address a stressor, you will notice that stress decreases. The hardest part is getting started, especially if we are overwhelmed by stress. And so, it is important to break down a task and simply commit to the first step. For a step-by-step guide for creating goals that will lead to success, please see my article entitled, “Making healthy habits that last.”
However, it is also important to acknowledge that some stressors are outside of our control. Identifying that which is unchangeable will keep us from entering an unwinnable battle with reality, which will only further heighten stress. In such cases, it is especially important to address your body, thoughts, and emotions (see above).

Final Thoughts
Remember, it is not about being stress-free, it is about using stress to your advantage so that you can feel more in control of your life and confident when addressing stressors both big and small. Also, do not forget to reach out to friends, family, or a mental health provider for support.

– ELIZABETH SADOCK, PHD