Life is complicated. Stress management shouldn’t be.
5 Simple Techniques
1. Breathing Space
2. Gratitude
3. Mindfulness
4. Movement
5. Perspective
Repeat Daily. 💙
More Tips → Thriving Under Pressure
Category: Stress
What are you ready to let go of?
This post was inspired by a stressful situation that I couldn’t let go of, long beyond its solution. No matter how hard I tried. Day in day out. The worry would reappear. Then someone close to me suggested “I shed the stress”. And a lightbulb went off. Each time the repetitive thought appeared, I imagined a tree shedding its leaves. A golden leaf for every anxious thought. This visualization process made all the difference. And so did writing about it. 📝🍂
If you had a magic wand, what would you ask to disappear in your life right now?
What would you say good-bye to?
Once and for all.
It could be an emotion. Or a thought.
A relationship. Or a job.
A place or a thing.
Stress management is a shedding process ℘ Not an acquisition project
It’s time to let go of what drains you.
Let go of what holds you back.
Let go of what keeps you down.
It could be a mindset. Or a memory.
A situation. Or an attitude.
Write it down. Shout it out.
Stress management is a shedding process ℘ Not a holding pattern
It’s time to let go of what weighs you down.
Release it to the universe.
Declare your freedom.
Vow to move on and beyond.
Once and for all.
Stress management is a shedding process ℘ Not an endurance test
Shed the stress. Let. It. Fall. 🍂
Shifting from anxiety to excitement.
They say we only use 5-10% of our brain’s full potential.
A statement I tend to agree with.
Know thyself.
Understanding ourselves better, including our brains, is always the first step in tapping into what’s possible, within, and all around us.
Hacking the brain.
Did you know that fear and excitement share the same set of neurotransmitters, including dopamine, glutamate, and acetylcholine.
- Opposite emotions. Identical neurotransmitters.
- Same neural activity. Different cognitive appraisal.
And the best way to shift from performance anxiety to excitement is to say one sentence on repeat.
Journal of Experimental Psychology. 2014, Volume 143
Watch my latest YouTube video “Shifting from anxiety to excitement” to discover the simple phrase for shifting out of nervousness during high anxiety situations.
- Including the Harvard Business School research substantiating this practice.
And learn why telling someone to “calm down” when they’re anxious rarely works.
Related Post: Are you left brain or right brained?
One small change.. 🧠
Changes everything.
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)?
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).
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.
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?
- Are you easily overwhelmed by such things as bright lights, strong smells, coarse fabrics, or sirens nearby?
- Do you get rattled when you have a lot to do in a short amount of time?
- Do you make a point of avoiding violent movies and TV shows?
- 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?
- Do you make it a high priority to arrange your life to avoid upsetting or overwhelming situations?
- Do you notice or enjoy delicate or fine scents, tastes, sounds, or works of art?
- Do you have a rich and complex inner life?
- When you were a child, did your parents or teachers see you as sensitive or shy?
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 –
- A Guide to the Highly Sensitive Person (HSP) by Dr. Judith Orloff
- Coping Strategies for the Highly Sensitive Person by Dr. Ted Zeff
- How to Thrive When the World Overwhelms You by Dr. Elaine Aron
- Highly Sensitive People in the Workplace by Janine Ramsey
- With Care, You and Your Sensitivity Will Flourish by Deborah Ward
Cherish your sensitivity. It is your superpower.
FEAR: Face Everything And Rise
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 repetitive “fight or flight” response cycle will take a significant physical and psychological toll.
IS THERE A BETTER WAY ?
FEAR ->Face Everything And Rise.
Strengths First.
The acronym Face Everything And Rise 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.
Stand Your Sacred Ground.
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.
What’s your stress threshold?
Recently, a fellow blogger asked an excellent question regarding tipping points and stress response.
They were curious to know if each of us has a tipping point when it comes to stress management.
And if so, how does it differ from person to person.
I love questions like this because they encourage me to dig deep, reflect, and imagine new ways of perceiving stress.
Stress Thresholds.
Tipping points and thresholds are often used synonymously in the literature. Especially when discussing economic, historical, and ecological phenomenon.
That said, there is a clear distinction between thresholds and tipping points in psychological applications.
Thresholds are more individual (unique to each person), while tipping points are more universal (shared by the majority).
Which is why I see each person’s stress response as more of a stress threshold than a tipping point.
- Thresholds vary from person to person (e.g., Type A vs. Type B), situation to situation (e.g., Work vs. Personal), and are based on individual strengths, challenges, and personal history.
See diagram above to help understand how thresholds affect your individual stress response. This graphic also depicts why a certain level of stress (below threshold) can be good for you.
- Assess when you cross the threshold from your optimal stress zone (eustress) into your overload stress zone (distress).
Situational Stress and Thresholds.
In addition to overall stress response patterns, thresholds differ from one situation to the next.
Situational fluctuations in thresholds reflect our strengths, challenges, and personal preferences.
We may be good at some things, but we are not great at everything.
- For example, the more challenging academic work is for me (high stress threshold) the more I flourish. (Above Left Photo) ❤️📚
- While this is not the case with other areas of my life (low stress threshold) and thus I tend to react (too quickly) when under pressure in certain personal situations. (Above Right Photo) 😂😩
From Negative to Positive Stress.
Finally, I believe that our ability to cope and thrive under pressure is a lifelong practice. Something that is never mastered – only strengthened.
And the more we learn about life and ourselves, the higher our thresholds will become. As the majority of our stress is beating ourselves up – long after the stressor is gone.
Related Post: Thriving Under Pressure
Questions for Your Reflection.
- How does your stress threshold differ from others?
- In what situations is your stress threshold lower vs. higher?
- When (if ever) is stress good for you?
- How can this post help you be more accepting of yourself when stressed?
