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Making stress work for you
T
here are a lot of reasons to say people a life-threatening situation, there are several are more stressed daily, more often scenarios in which stress is a good thing. now than at any time previously. Hormetic stress, producing an effect known Stress can cause as hormesis, could be classified diseases of the body like heart as “just-enough” stress. It gets disease and many auto-immune you moving, trying new things, conditions, as well as mental learning, and exercising. It conditions such as anxiety, which keeps you expanding and up to 40 million Americans challenging yourself to a level struggle with, according to the that is beneficial versus anxietyNational Institute of Health producing. Physically, examples (nimh.nih.gov/health/statistics). include temperature stress, These conditions stem like saunas and cold exposure, from an overload of stressors diet stress like time-restricted accumulating faster than the eating, and exercise. Perhaps body and mind can process. surprisingly, many of these, Our ancestors on the savannah notably time-restricted Erica Browne Grivas might have been battling eating, are linked to increased Your Best Life saber-tooths or hostile tribes longevity. Hormesis is a great or navigating dangerous illustration of the adage, “what terrain but would typically have time to recover doesn’t kill you makes you stronger” – applied between events. in measured doses of course. In modern life, it’s often repeated stressors Mentally, entering new situations or of a less life-threatening nature, such as office learning a new skill can be both exciting and politics, relationships, or even making your challenging. The key is to lean into the former morning bus. Note how many times your over the latter. Experts say flow state, an optimal heart quickens with anxiety in everyday state of learning and creativity, is achieved conversation or reading emails, watching the when we are just uncomfortable enough to news, or scrolling social media posts. Some of stay engaged and learn without giving up or these things you can choose to avoid, but if it’s stressing out. The ideal degree of difficulty is in a relationship you value, whether at work 4% above your current skill level, says Steven or at home, you may feel obliged to stay in the Kotler author of “The Art of Impossible: A Peak situation. Performance Primer.” Doing this regularly will expand your skill levels and make your life Why stress exists more interesting too. Stress has a lot to answer for. However, it can be helpful to remember that the stress response Turning it around has a purpose. As an evolved survival strategy, When you find yourself tipping into the stress it can spur us to action, lift us out of indecision, response when trying a new situation, you can prevent us from repeating negative events, and flip the switch from stress to relaxation if you even make us healthier. catch it early enough. Here are several ideas – When the eyes and/or ears perceive a threat, see which resonate with you. the brain’s amygdala interprets the information • Before you step on stage for the presentation based on prior experience. With enough stress, or a local theater club, enter the job interview it alerts the hypothalamus, which acts as a or party, try taking a page from athletes. While command center, triggering faster heart rate, they may be a little nervous on the starting rising blood pressure, shallow breathing, and block or walking onto the field, most are filled spiking a hormone called cortisol. (It can also with anticipation. Their bodies are geared up to cue relaxation with its distinct cascade of effects move but excitement is winning over fear. Try and hormones.) saying to yourself “Let’s go!” or “This is going to be fun!” The nervous system has two modes of • If you need a physical cue, try a “power operation, often called “rest-and-digest” or pose,” shown in studies to increase feelings of “fight-or-flight” that balance each other like power and assertiveness, and in Amy Cuddy’s a seesaw. Think of the hypothalamus as the initial study at Harvard, to show hormonal fulcrum of the seesaw. The scientific terms for effects as well. Power poses are expansive and these are the parasympathetic (relaxation) and open. Take the stance of Wonder Woman or a sympathetic (stress) responses. Today people starfish before jumping in and see how you feel. are spending a significant amount of time in • Breathing is a powerful relaxation tool sympathetic mode, or fight-or-flight. we take with us everywhere. There are many Can you imagine if we had no stress techniques, but the general rule is that inhaling response? A woman known in psychiatry is exciting, exhaling is relaxing. Longer exhales annals as “S.M.” suffered a rare condition than inhales cue the body to relax. Slower, damaging her amygdala leaving her with longer, and breathing from the belly versus the no fear. In studies, she voluntarily grabbed chest are all calming. Andrew Weil likes the venomous snakes, and once calmly walked 4-7-8 breath: inhale for a count of 4, hold for 7, away from a knife-wielding man. You can imagine if people could manage to avoid stress exhale for 8. In box-breathing, the exhale and inhale counts are the same, but holds between altogether, either by all-day meditation or chemical means, they’d be relaxed, but probably each decrease the amount of time inhaling. You inhale for 4 seconds, hold 4, exhale 4, and hold. wouldn’t be building the Brooklyn Bridge or We can take control of our stress and the Parthenon. relaxation, which can help us live longer, healthier and happier, while learning new Good stress things. In addition to potentially saving your life in