Tip of the Week: Reframe and Reset Stress
Much of what makes life interesting comes with stress. Learning, relationships, competing, performing, pushing our mental/physical limits, trying new things.
In many ways, stress is the price of a meaningful life.
Our nervous system turns on our stress response to help us face a challenge, a threat, or a change in our environment. This “fight or flight” response is a survival mechanism. It helped our ancestors stay alive when faced with a saber tooth tiger.
These days, the tiger is everywhere... a big assignment, tough conversation, cryptic text, long to-do list... you name it. Our nervous system is smart, yet it doesn’t know the difference between a tiger and a to-do list... Our stress response gets switched on.
With so many stressors, we can find ourselves stuck in fight or flight mode much of the time. This takes a toll on our mental and physical health.
We can’t get rid of stressors. But we can tame stress, by using two science-backed strategies:
1. Reframe it
Think about stress as enabling vs. debilitating - your body’s way of preparing you for a challenge. Just thinking about stress in a more positive way lessens its impact.
2. Reset your nervous system with your breath
Take a deep, slow breath, with a long exhale. This sends your brain a signal that you’re safe, triggering it to slow down the stress response and turn on the relaxation response, bringing a sense of calm. 2 techniques to try:
4-7-8 breathing: A technique popularized by Dr. Andrew Weil. Breathe in through your nose for a count of seconds, hold it for a count of seven, then exhale through your mouth for a count of eight.
Take 3 belly breathing: Breathe in through your nose deep into your belly for a count of 3, then exhale out your mouth for a count of 5. Imagine you are filling a big balloon in your stomach with air.
In a high stress moment even one of these breaths will help. Practicing intentional breathing a few times a day can help relieve stress and anxiety over time - and help you remember to use this tool when you need it most.
Want to learn more about how to tame stress?
Check out these resources:
4-7-8 Breathing with Tim Ferriss & Dr Andrew Weil, YouTube
How to Help Teenagers Embrace Stress with Dr. Lisa Damour, NY Times
Stop Stressing About Stress, Happiness Lab with Dr. Laurie Santos & Dr. Jenny Taitz, YouTube