In today's fast-paced world, stress has become an inevitable part of life for most of us. Whether it's due to work pressures, personal challenges, or global events, stress can have a significant impact on our physical and mental well-being. However, by understanding how stress affects our bodies and minds, harnessing the power of positive stress, focusing on what we can control, and implementing effective stress management techniques, we can take charge of stress before it takes charge of us.
Understanding our Body’s Nervous System
Our nervous system consists of two separate systems within it. The first one is called the sympathetic nervous system. It is known as the body's "fight or flight" response, and it activates in stressful situations, releasing stress hormones like adrenaline and cortisol. This is often what we are experiencing when we are feeling stressed. We need our “fight or flight” response to help us deal with a crisis or respond to a threat. The problem is that in our fast-paced world, we are living in a state of “fight or flight” in every day life, taxing our physical and mental health. We are not meant to be functioning from our sympathetic nervous system as often as we usually are.
The second system within our nervous system is called the parasympathetic nervous system. It is often referred to as the body's "rest and digest" response, and it helps calm the body after the stressor has passed, promoting relaxation and recovery. We are meant to experience this as our default functioning on a day-to-day basis. When we are functioning from our parasympathetic nervous system, we experience more optimal physical and mental health.
One of the keys to managing stress is to learn how to activate our parasympathetic nervous system. Strategies to do this include deep breathing exercises, progressive muscle relaxation, guided imagery, and practices such as yoga and tai chi. These techniques can help counteract the effects of stress, inducing a state of relaxation and promoting overall well-being. Adding these practices into your routine can make a huge difference in the amount of stress you are experiencing.
Understanding Positive Stress
It is so important to remember that not all stress is bad. Positive stress, also known as eustress, can motivate us, improve performance, and enhance resilience. However, we are accustomed to thinking of stress as the enemy and having a mindset of needing to eliminate stress. This, in and of itself, can be stressful! It is not possible to eliminate stress from our lives entirely. Identifying situations where stress serves as a catalyst for growth and achievement can help shift our perspective on stress from a threat to an opportunity. Embracing challenges with a positive mindset can help us harness the energy of stress to accomplish goals and foster personal development. Take a moment to notice any positives, opportunities, or areas of growth that are part of your current stressors. Decide to focus on those aspects of the situation more than the negative aspects. We often can shift our experience of stress into “eustress” or positive stress by shifting our mindset and finding some positives amid challenges.
Focusing on What Is Within Your Control
Stress often arises from feeling overwhelmed by factors beyond our control. When we really think about it, most of what we feel stressed about in our lives is related to circumstances beyond our control. However, focusing on what we can control empowers us to manage stress more effectively. And the truth is that the only thing that truly is in our control is ourselves and our own responses to these situations. It can be incredibly helpful to take inventory of your thoughts, emotions, and behaviors, and identify areas where you can exert influence. Are there areas where you can change how you are thinking about a certain situation? Are there areas where you can make different, more empowering choices for yourself? In terms of the areas that are outside your control, which includes the actions, choices, and perceptions of other people, it can help to work on practicing acceptance. Letting go of what is outside your control and redirecting your energy toward actionable steps and solutions within your sphere of influence can be very empowering.
Stress Management Techniques
As mentioned previously, stress is an inevitable part of life. As such, it is important to learn strategies that help with managing that stress and helping you experience more peace. Research has shown that the following are the most effective stress management techniques.
a. Mindfulness and Meditation: - Mindfulness is a practice of staying present in the moment, rather than stressing about future events, or re-hashing the past in your mind. You can cultivate mindfulness through practices such as meditation, deep breathing exercises, and body scans (checking in with where you are feeling tension in your body and relaxing those areas) to promote relaxation and reduce stress reactivity.
b. Physical Activity: - Research is very clear that physical activity is one of the most effective stress management techniques available to us. Making a commitment to engage in regular exercise will create the benefits of releasing endorphins, improving mood, and alleviating stress. It helps to start with small steps and choose activities that you enjoy and incorporate them into your routine.
c. Time Management and Prioritization: - Many people report that a major source of stress is feeling overwhelmed with too many responsibilities and not enough time. Learning to organize tasks, set realistic goals, and prioritize responsibilities can help to reduce overwhelm and create a sense of control over your schedule. If this is an area that you struggle with, it can help to work with a professional to learn time management techniques.
d. Healthy Lifestyle Choices: - Research also tells us that our lifestyle choices make a huge impact on our levels of stress as well as our physical and mental wellbeing. Prioritizing adequate sleep, nutrition, and hydration to support your body's resilience to stress can make a huge difference. It is an unfortunate reality that we often choose unhealthy coping mechanisms when we are stressed and end up increasing our level of stress by doing so. Reducing relying on excessive caffeine, alcohol, and other unhealthy coping mechanisms can improve our ability to manage stress.
e. Social Support: - Supportive relationships can mitigate the effects of stress on our wellbeing. It is important to cultivate strong relationships with friends, family, and peers who provide emotional support and understanding during times of stress. As hard as it is, asking for help when you need it may be the key to seeing things improve in your life. And one of the most important gifts you can ever give yourself is to seek professional help if needed.
Taking charge of stress requires a proactive approach that encompasses understanding the body's stress response, leveraging positive stress to our advantage, focusing on what we can control, and implementing effective stress management techniques. By adopting these strategies, we can cultivate resilience, enhance well-being, and prevent stress from overpowering us. Remember, you have the power to take charge of stress before it takes charge of you. If any of these areas are challenging for you, please consider talking with a professional who is knowledgeable and can guide you in making the necessary changes. Your relationships, business success, and overall wellness are worth it!