Reframing Stress To Help You Perform
Expert Cited: Dr. Kelly McGonical
We all know that taking care of our bodies is essential for optimal health. We hit the gym, fuel up with nutritious food, and prioritize sleep. But what about our mental well-being? Stress and anxiety are common foes that can wreak havoc on our overall health and fitness goals.
One of the experts on the subject of mental health and its impact on physical health, particularly stress wreaking havoc with our systems is psychologist Kelly McGonical.
Her TED Talk "How to make stress your friend," is worth a watch in full. She flips the script on stress, challenging the idea that it's always harmful.
She argues that changing our mindset about stress can actually transform its impact on our health.
Expert: Dr. Kelly McGonigal
Field of Study: Science-help
Bio: A psychologist and author Dr. McGonigal distills the latest research into concepts that are easy-to-udderstand for the masses, focusing on stress's relationsship to to the body. Author of the book: The Upside of Stress
Primary Source: https://kellymcgonigal.com/
New Research on Stress: It's All About Perspective
First of all, Kelly's done her homework, so we can just copy off of her like we're in middle school and she's the smart kid sitting next to us.
If You Think Your Stress Is Bad For You, It Will Be
McGonigal cites a study of 30,000 adults that found a surprising link between stress and mortality.
People who experienced high stress levels and believed stress was harmful were more likely to die than those who experienced high stress but didn't view it as harmful.
In fact, those who believed stress was harmful had a whopping 43% increased risk of dying!
Reframing Stress Makes It More Bearable
Another study at Harvard University showed that when people were taught to view their stress response as helpful for their performance, they became less stressed, less anxious, and more confident.
Even their physical stress response improved, with relaxed blood vessels and a healthier cardiovascular profile.
How to Reframe Stress: Embrace the Challenge
The key is to see stress as a signal that your body is gearing up to conquer a challenge, not a sign that you're failing. When you view stress in this light, your body follows suit, and your stress response becomes healthier.
Here are the steps that Dr. Kelly McGonigal recommends:
1. Acknowledge Stress
- Instead of ignoring or avoiding stress, recognize it when it occurs. Acknowledging stress allows you to start dealing with it.
2. Change Your Mindset About Stress
- Dr. McGonigal suggests adopting a "stress-is-enhancing" mindset. Research shows that people who view stress as helpful tend to handle it better, and their physical and mental health benefit. See stress as a challenge rather than a threat. It can improve performance, make you more alert, and energize you.
3. Welcome Stress as a Motivator
- Reframe stress as your body's way of preparing you to face a challenge. The adrenaline, increased heart rate, and focused energy are meant to help you succeed. This response primes you for action, so see it as a sign that you're ready to rise to the occasion.
4. Use Stress as a Learning Opportunity
- Stressful experiences can be reframed as opportunities for growth and learning. Rather than focusing on the discomfort, see what you can gain from the situation. Reflect on how you might be stronger, more skilled, or more resilient as a result.
5. Connect with Others
- One of McGonigal's major points is that stress can enhance your social connections. When you're stressed, you release oxytocin, the "cuddle hormone," which motivates you to seek support from others. Use this as an opportunity to strengthen relationships and reach out for help or to help others.
6. Focus on Meaning
- Stress often arises in situations that are meaningful to us. Instead of trying to eliminate stress, focus on why it matters to you. Whether it's a work project, a family situation, or a personal goal, stress is often an indicator that you care deeply about something important.
7. Practice Self-Compassion
- When dealing with stress, McGonigal advises being kind to yourself. Stress is a normal part of life, and it doesn't mean you're failing. Treat yourself with the same understanding and compassion you would offer a friend in a similar situation.
By shifting your perspective on stress and seeing it as a tool for growth, resilience, and connection, you can reduce its negative impact and unlock its positive potential.
Additional ways to alleviate the harmful affects of emotional stress
Ready to transform stress from foe to friend? We've done some research and collected ideas, however, like anything on our website, we are not medical professionals and this shouldn't be seen as medical advice.
With that that said, here's our toolkit that might help you tame the stress beast:
Mindfulness, Prayer and Meditation: Tune into your thoughts and feelings without judgment, and find your zen through meditation and/or utilize prayer more frequently throughout your day.
Practice Gratitude: Learn on how to celebrate the small wins each day. Take a step back and tally up the positives that you have going for you.
Exercise Regularly: Sweat out the stress and boost your mood with regular workouts.
Prioritize Sleep: Skimping on sleep can make stress worse, so make sure you're getting enough shut-eye.
Eat a Healthy Diet: Fuel your body with whole, nutrient-dense foods to keep your energy levels up and your mood stable.
Seek Professional Help: If stress is taking a toll on your life, don't hesitate to reach out to a therapist or counselor.
By following these tips, you can learn to manage stress like a pro and unlock a healthier, happier you.
Remember, stress is a part of life, but it doesn't have to control you. Embrace it as a challenge, and watch yourself grow stronger and more resilient.
