The unexpected benefits of stress.

Most people wince every time they hear the word “stress”.

It’s as if the whole world has been conditioned to respond to stress the same way, by word alone. A habitual thought response that is often more dangerous than the stressor itself.

What you believe matters.

The latest research in psychology examines stress in an entirely new way. Rather than viewing stress as unequivocally bad for one’s health, health psychologists pinpoint belief systems as the moderating variable between stress and well-being.

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 Stress perception ↔ Health benefits

“Embracing stress is more important than reducing stress according to Stanford psychologist Kelly McGonigal. Stress can make us stronger, smarter and happier — if we learn how to open our minds to it.” Source: Stanford News

Which is one of many reasons why I love Dr. McGonigal’s TED Talk. She encourages us to think about stress in a whole new empowering way.

Mindset is everything.

Using health psychology research, Dr. McGonigal reveals how perceiving stress as either positive or negative can have a “live or die” impact on individual stress response.

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Change your thoughts. Change your stress response.

Believe that stress is good for you (eg., stress focuses attention) and you live longer. Alternatively, believe that stress is bad for you (eg., stress causes heart attacks) and you die sooner.

But don’t take my word for it. You need to experience your own “Aha Moment”.

How to make stress your friend.

In the video below, Dr. McGonigal illustrates the upside of stress, including help seeking behaviour and increased energy. She also backs up her stress positive claims with census records and comprehensive health research.

Hope you enjoy these fresh, new ideas about stress as much as I do!

“Stress. It makes your heart pound, your breathing quicken and your forehead sweat.  But while stress has been made into a public health enemy, new research suggests that stress may only be bad for you if you believe that to be the case. Psychologist Kelly McGonigal urges us to see stress as a positive.” Source: TED Talks

Helpful resources for adopting a resilience mindset:

  1. How to Turn Stress into an Asset by Amy Gallow
  2. Cognitive Reframing and Stress Management by Liz Scott
  3. Six Ways to Do Cognitive Restructuring by Dr. Alice Boyes
  4. Reducing Stress by Changing Your Thinking by Mind Tools
  5. Change Your Thoughts – Change Your Life by Dr. Wayne Dyer
  6. The Upside of Stress: Why Stress Is Good by Kelly McGonigal
Related Post: What's your stress threshold?

Just Breathe.

Sometimes it’s the smallest things that have the greatest impact on our happiness.

Something so close, so within reach, we often forget it was there in the first place. The good night’s sleep we’re yearning for; waiting patiently at the end of each day. The connection to nature we’re searching for; available 24/7 just beyond our front door. That extra deep breath;  we frequently forget to take.

You possess a power so magnificent, so liberating, right under your nose.

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The deeper the breath. The deeper the peace.

Breathing is one of the few physiological functions that can be controlled both consciously and unconsciously.

When everything feels out of control, breathing is the one thing that will always be within our control. The times we’re under the most amount of stress is the exact time we need to expand our breathing – not restrict it.

We must become conscious of breath.

The next time you’re under any kind of pressure. Stuck in traffic. Rushing from class to class. Dealing with a difficult customer at work. Desperately trying to recall answers on a final exam. Wake up to the formidable power that exists within you. Right here. Right now. Right under your nose.

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Inhale peace.  Exhale pressure. 

Back to school!

Today marks my 15th orientation with BScN nursing students at St. Clair College.

No matter how many years I attend Fall orientation, it feels like the first time.

No matter how many times I work with students, it never gets old.

Their first class is my first class.

Their struggle is my struggle.

Their victory is my victory.

Students are my reason why.

And so today marks the beginning of something great.

Another fresh start.

Another set of dreams.

Another opportunity to change (student) lives for the better.

Related Post: Shifting Positive on a Stressful Day.

5 Ways to Reduce Stress Today.

Life is complicated. Stress management shouldn’t be.

1. Remember to Breathe.

2. Be Grateful for This Day.

3. Do What You Love.

4. Move Your Body.

5. Keep Looking Up.

Repeat Daily. 💙

Are you a highly sensitive person (HSP)?

The first step to compassion is understanding.

Do you experience more stress than the average person? Are you overly sensitive to external stimuli. Chances are, there is nothing wrong with you or your coping strategies.

Instead, your brain may be more sensitive to stress than the average person. You may in fact, be what Dr. Elaine Aron has coined “A Highly Sensitive Person” (HSP).

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Neurological differences found in HSP’s.

Brain scans show that HSP’s have “heightened activity in empathy-related brain regions” including the anterior insula (insular cortex), highlighted in the brain scan below.

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The intensified response of highly sensitive people (HSP) to stress is not a choice – it’s biological. HSP brains are wired differently than the average person. This fact has been clearly supported by scientific research.

Self Test: Are You Highly Sensitive?

  1. Are you easily overwhelmed by such things as bright lights, strong smells, coarse fabrics, or sirens nearby?
  2. Do you get rattled when you have a lot to do in a short amount of time?
  3. Do you make a point of avoiding violent movies and TV shows?
  4. Do you need to withdraw during busy days, into bed or a darkened room or some other place where you can have privacy and relief from the situation?
  5. Do you make it a high priority to arrange your life to avoid upsetting or overwhelming situations?
  6. Do you notice or enjoy delicate or fine scents, tastes, sounds, or works of art?
  7. Do you have a rich and complex inner life?
  8. When you were a child, did your parents or teachers see you as sensitive or shy?        

Source: HSP Self-Test                                                                                            

Harnessing HSP’s Strengths.

The main challenge for most HSP’s is to acknowledge their heightened emotional sensitivity, understand their unique emotional needs, and finally to employ distinctive strategies for coping with stress.

Helpful websites and resources below –

  1. A Guide to the Highly Sensitive Person (HSP) by Dr. Judith Orloff
  2. Coping Strategies for the Highly Sensitive Person by Dr. Ted Zeff
  3. How to Thrive When the World Overwhelms You by Dr. Elaine Aron
  4. Highly Sensitive People in the Workplace by Janine Ramsey
  5. With Care, You and Your Sensitivity Will Flourish by Deborah Ward

Cherish your sensitivity. It is your superpower.

You were born to thrive.

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Do not fear challenge or adversity.

Run towards it. Not away from it.

Use it consciously. As a stepping stone.

To ascend. To soar.

To propel yourself forward.

To begin again. 

For strength is ultimately built from challenge, from difficulty, from overcoming.

You were born to thrive!

Watch my video for helpful strategies on how to thrive.

How will you thrive today?

So many choices when it comes to stress relief.

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Which one will you choose today?

Psychology Today Checklist ⇒ Are You Thriving? 🌷

Stand Your Sacred Ground.

 

 

FEAR ->Forget Everything And Run.

Each time we feel threatened (threat is the fundamental definition of stress) our first instinct is to “fight or flight“. PUFF UP or Shrink.

This perpetual “fight or flight” response loop eventually creates a host of secondary problems, above and beyond, the original stressor (or oppressor).

It does not matter how we attempt to “control” a stressful situation – physically, verbally, or by running away from it.

Eventually, a repetitivefight or flight” response cycle will take a significant physical and psychological toll.

IS THERE A BETTER WAY ?

FEAR ->Face Everything And Rise.

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Strengths First. 

The mantra Stand Your Sacred Ground reminds us that the many strengths within us will always be greater than the perceived threats (stress) outside of us.

The key is to first discover and then embrace, each and every one of our divine gifts. Within us. And all around us.

Breathe and Receive.

The mantra Stand Your Sacred Ground inspires us to stand still, take a deep breath, and trust that being yourself is enough.

Simply holding your own ground is enough.

No fight. No flight. No Fear. Only love.

The upside of stress.

Most people wince every time they hear the word “stress”.

It’s as if the whole world has been conditioned to respond to stress the same way, by the word alone. A habitual thought response that is often more dangerous than the stressor itself.

img_0360

Mindset is everything.

Which is one of many reasons why I love Kelly McGonigal’s TED Talk. It encourages us to think about stress in a whole new way.

Change your thoughts. Change your response.

Using health psychology research, Dr. McGonigal reveals how perceiving stress as either positive or negative can have this “live or die” impact on your stress response.

Stress can be good (or bad) for you.

Believe that stress is good for you and you live (longer). Alternatively, believe that stress is bad for you and you die (sooner).

Powerful words. Solid research to back her statements up.

Hope you enjoy the video!

Stress. It makes your heart pound, your breathing quicken and your forehead sweat.  But while stress has been made into a public health enemy, new research suggests that stress may only be bad for you if you believe that to be the case. Psychologist Kelly McGonigal urges us to see stress as a positive.” Source: TED Talks

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Rethinking Stress – Helpful Resources

  1. How to Turn Stress into an Asset by Amy Gallow
  2. Cognitive Reframing and Stress Management by Liz Scott
  3. Six Ways to Do Cognitive Restructuring by Dr. Alice Boyes
  4. Reducing Stress by Changing Your Thinking by Mind Tools
  5. Change Your Thoughts – Change Your Life by Dr. Wayne Dyer
  6. The Upside of Stress: Why Stress Is Good by Kelly McGonigal
Related Post: What's your stress threshold?