Wellbeing: How to Cope in the Stressful VUCA Environment

WELLBEING

FINDING PEACE & CALM: How to Cope in the Stressful VUCA Environment

In the modern world, so many of us experience chronic symptoms of stress that it has become a somewhat normal part of our lives. Stress is a natural response to perceived threats and was once a useful system to keep us safe – back when danger looked like a saber-toothed tiger rather than a pile of urgent work documents.

Saber-toothed tigers are few and far between nowadays. Our perceived threats are very different and rarely life-threatening. While the world has developed and evolved, our stress response has not.

We have a bad habit of trying to push through, surviving on adrenaline. We often overschedule ourselves. We drink another coffee and respond to one more email. We have an illusion that if we stay amped up all the time, we’ll eventually be able to get everything done.

Stress was never meant to be a full-day experience. Stanford professor Robert Sapolsky explains that you’re only supposed to feel stressed in the five minutes right before you die. When you’re being chased in the savanna by a wild animal, your stress response is supposed to save your life – it mobilizes your attention, muscles, and immune system to get you quickly out of danger.

When animals escape, they come right out of fightor-flight mode and into rest-and-digest mode, where the parasympathetic nervous system works to replenish their resources. Unfortunately for us humans, it doesn’t work that way, and stress can stay in our bodies longer. It comes with many unpleasant symptoms: sweating, heartthrob, headache, digestive problems, high blood pressure, exhaustion, sleep problems, heartburn…

When stressed, we also perceive the world differently. Stress makes us narrowly focused, preventing us from seeing the bigger picture. When we’re calmer, our attention becomes broader. We literally see more things.

THERE ARE MANY RELATIVELY SIMPLE WAYS TO TACKLE STRESS AND RELAX YOUR MIND. TAKE A LOOK AT THE LISTED METHODS AND TRY TO FIND THE ONES THAT SUIT YOU.

WRITE IT DOWN AND REFRAME THE SITUATION

You can write about what's causing you stress and get your emotions out on the page. Sometimes we intensify our experience of stressful situations by how we look at them. If you can look at your situation differently, you may be able to put it into a different perspective – one that causes you less stress.

You could also benefit from journaling. Studies show that people who keep a daily gratitude journal have lower cortisol levels. Try taking a few minutes at the end of each day to write down five things you feel thankful for and see how much better it makes you feel.

GO TO NATURE

A 2019 Harvard study shows that spending just 20 minutes connecting with nature can help lower stress hormone levels. Previous research has shown that interacting with nature reduces stress, but it’s unclear how long and often the engagement needs to be or what kind of nature experience is best.

Spending at least 20 to 30 minutes immersed in a nature setting was associated with the biggest drop in cortisol levels. After that time, additional stress-reduction benefits accrued more slowly. The time of day and specific locations didn't affect stress levels. So, the next time you need to de-stress or work on your mental well-being, find a nature setting you enjoy and spend some time there.

REST

This should be a no-brainer, but many people sleep too little. And you know that everything seems worse when you haven’t had a good night’s sleep. Stress and anxiety can often lead to insomnia, so you end up in a vicious cycle – not being able to sleep and then feeling worse because you haven’t had enough sleep.

Make sleep a priority, especially if you’re under a lot of pressure. Go to bed early and ban electronic devices from the bedroom! If you have had insomnia for a long time, consult a doctor.

FOCUS ON THE POSITIVE

Always imagining the worst case in every scenario is clinically known as catastrophic thinking and can increase anxiety and panic-like feelings. Rather than dwelling on negative aspects or outcomes, spend a few moments thinking positively.

For example, if your bathroom has flooded and you have to replace all the flooring, this could be very stressful. Yet try to focus on the fact that it allows you to update and renovate, and your insurance should cover the repairs. Staying positive allows your brain to avoid producing stress hormones and stay calm.

RELAXING TECHNIQUES

Try progressive muscle relaxation (PMR) – a technique where you tense and release all of your muscle groups, leaving your body to feel more relaxed afterward. Anyone can do PMR, and with practice, you can fully release virtually all the tension you're feeling in your body in a matter of seconds.

Visualizations and guided imagery are wonderful ways to restore peace of mind. They're easy to do and can relax you mentally and physically. With practice, you can easily access your "happy place" and quickly feel calmer when stressed.

Breathing exercises can benefit you in two ways: getting more oxygen into your body and releasing physical tension. And you can do them anytime or anywhere, even if your demanding situation isn't letting up.

Meditation is proven to reduce stress, and it changes the brain over time so you can manage your emotions better and stay calm when you need it the most.

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