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When and How to Make Stress Good for Your Body and Mind

When and How to Make Stress Good for Your Body and Mind

Today, more than ever, we are experiencing record levels of stress at work, home and in our everyday lives.

We are bombarded with messages from the media telling us that, as a society, we are more stressed than ever before. Sitting in commuter traffic is making your blood levels rise. Thinking about your credit card debt makes you break out in a sweat. The state of the economy has you concerned, and you’re anxious about losing your job/ partner, health or any other important thing in your life.

What’s more, we have become conditioned to think that stress is a bad thing, that’s it’s harmful to us and toxic for our health. And it is true. While the ‘fight or flight’ mode is a physiological response that can save our lives, being in a state of constant stress, where your adrenal levels are raised can lead to high blood pressure, weight gain and eventually wear and tear on your organs.

When you’re chronically stressed you’re more likely to experience irritability, anxiety, depression, headaches and insomnia. But what if I told you that not all stress is created equal, and certain forms of stress can actually be very beneficial for you?

The Three Levels of Stress

According to Professor Bruce McEwen’s article in Aeon, there are three levels of stress:

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  • Good stress’ involves taking a chance on something one wants, like interviewing for a job or school, or giving a talk before strangers, and feeling rewarded when successful.
  • ‘Tolerable stress’ means that something bad happens, like losing a job or a loved one, but we have the personal resources and support systems to weather the storm.
  • ‘Toxic stress’ is something so bad that we don’t have the personal resources or support systems to navigate it, something that could plunge us into mental or physical ill health and throw us for a loop.

So how do you handle your own levels of stress and use them as a force for good, or better yet avoid the ‘toxic’ stress and welcome in more ‘good stress’? Most people have heard of the “fight or flight” response I mentioned above, a vital part of our nervous system, the way in which the body reacts to stress or danger. Many, however, have never heard of the “rest and digest” response, where the nervous system activates the more tranquil functions of the body; those that help us maintain a healthy, long-term balance.

Using Stress for Positive Good

While a little bit of stress can help motivate you to achieve things like hitting a deadline for an important project, and bungy jumping off a bridge can raise your adrenal levels through the roof and make you feel on a high afterwards, the less time we spend in this mode, the better. Although it makes us alert and better able to respond to the challenges ahead, it takes a huge toll on our bodies after a while and can lead to adrenal fatigue or burnout.

I came close to having a mild form of burnout in 2013 when I was self publishing my book, The Suitcase Entrepreneur. At first it was exciting to work on the launch of my first ever book that I’d worked so hard to write. I used a positive stress to achieve so much and be ridiculously productive. I felt on a high and in flow. As time wore on, I was juggling so many facets of publishing the book that I simply couldn’t switch off. I was working really long days and forgoing exercise and time out just to make this thing a bestseller. As a result, mid way through my book tour, I realized I was only getting a few hours sleep a night, I wasn’t handling the project as well as I could have, and I certainly wasn’t enjoying or laughing as much as I should have been.

Once I recognized this and started to take more time off, get plenty of fresh air and exercise and set boundaries, I felt better. But my body took months to recover, and for some people it can take years. So anything we can do to keep ourselves in the “rest and digest” mode as much as possible is worth the effort, since our long-term health may depend on it!

Three Practical Ways to Reduce Stress Today

The best way to stay on top of your game and feel less stressed is to learn what truly makes you feel relaxed. For you this may mean spending time on a hobby you love like building train sets or gardening. Or it might be hanging out with your favourite friends, going on a bike ride or getting out into nature.

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I personally love starting the day with by writing down three things I’m grateful for and easing into 15-30 minutes of yoga which makes me feel like a million dollars. Throughout the day I make sure to take lots of breaks – cuddling and playing with my puppy, going on a spontaneous walk in nature, doing a gym workout or relaxing with a book.

Whatever method you choose has to be one you enjoy. To help you out, here are three ways to ensure you reduce stress in your life on a daily basis.

1. Free Your Mind

There’s no better time than now to start meditating, if you’re not already. Even five minutes a day can make a world of difference. There are all sorts of meditation including walking, guided, visualization and chanting meditations to suit your needs.

I like the Insights Timer app for offering you up guided meditations from one minute to several hours, or the choice to just set a timer that plays a gong when you’re done with breathing and focusing on the present moment.

Or simply mind your mindfulness – practice the art of being aware of the present moment.[1] It sounds so simple yet is much harder (initially) do to than you may think. But it can melt away stress by getting you to focus on the present moment, and just soak in how lucky you are to be alive, and all the beauty that surrounds you that you may be oblivious to.

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Trust me it’s there. Put down your pen, switch off your mobile and look up from your computer screen and just observe. And breathe.

I personally love Dr Libby’s advice on doing 20 deep abdominal breaths each day for instant relaxation (around 3pm is a great time to re-energize through this insanely simple technique). Want to learn more? Read 8 Mindsets Which Prevent Success And Happiness

2. Move Your Body

Rather than getting all pent up and stressed out, release that toxic energy with exercise. Even a brisk walk can help, especially after a frustrating phone call or meeting. Walking not only deepens breathing but also helps relieve muscle tension.

It might be that techniques like yoga or tai chi help you more. These combine fluid movements with deep breathing and mental focus, all of which can induce calm.

Or you can head off to crossfit, jump on your bike, dance around your kitchen like crazy or run after your kids and play with them. All of this will pump oxygen through your veins, and produce oxytocin – commonly known as the love drug, whilst reducing your stress levels.

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3. Get Social

I am not talking about jumping on social media here. I mean calling or meeting up with your friends, family, spouses, co-workers and mentors.

Anyone who brings you joy, motivates you, nurtures and supports you is going to help increase your longevity. Close relationships with family and friends gives you the emotional support to sustain you, especially at times of chronic stress.

Take a Deep Breath

At the end of the day, when it all feels like too much, take a few DEEP breaths and no matter how hard it is, state one thing you’re grateful for right now.

You’ll be surprised how diverting attention away from the negative, to the positive can instantly shift your stress levels and put life in perspective.

Buy Natalie’s best-selling book The Suitcase Entrepreneur on Amazon

Reference

[1]Natalie Sisson: Mind Your Mindfulness

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Natalie Sisson

Best Selling Author of The Suitcase Entrepreneur, CEO, Speaker, Global Adventurer

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Last Updated on November 15, 2018

Success In Reaching Goals Is Determined By Mindset

Success In Reaching Goals Is Determined By Mindset

What do you think it takes to achieve your goals? Hard work? Lots of actions? While these are paramount to becoming successful in reaching our goals, neither of these are possible without a positive mindset.

As humans, we naturally tend to lean towards a negative outlook when it comes to our hopes and dreams. We are prone to believing that we have limitations either from within ourselves or from external forces keeping us from truly getting to where we want to be in life. Our tendency to think that we’ll “believe it when we see it” suggests that our mindsets are focused on our goals not really being attainable until they’ve been achieved. The problem with this is that this common mindset fuels our limiting beliefs and shows a lack of faith in ourselves.

The Success Mindset

Success in achieving our goals comes down to a ‘success mindset’. Successful mindsets are those focused on victory, based on positive mental attitudes, empowering inclinations and good habits. Acquiring a success mindset is the sure-fire way to dramatically increase your chance to achieve your goals.

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The idea that achieving our goals comes down to our habits and actions is actually a typical type of mindset that misses a crucial point; that our mindset is, in fact, the determiner of our energy and what actions we take. A negative mindset will tend to create negative actions and similarly if we have a mindset that will only set into action once we see ‘proof’ that our goals are achievable, then the road will be much longer and arduous. This is why, instead of thinking “I’ll believe it when I see it”, a success mindset will think “I’ll see it when I believe it.”

The Placebo Effect and What It Shows Us About The Power of Mindset

The placebo effect is a perfect example of how mindset really can be powerful. In scientific trials, a group of participants were told they received medication that will heal an ailment but were actually given a sugar pill that does nothing (the placebo). Yet after the trial the participants believed it’s had a positive effect – sometimes even cured their ailment even though nothing has changed. This is the power of mindset.

How do we apply this to our goals? Well, when we set goals and dreams how often do we really believe they’ll come to fruition? Have absolute faith that they can be achieved? Have a complete unwavering expectation? Most of us don’t because we hold on to negative mindsets and limiting beliefs about ourselves that stop us from fully believing we are capable or that it’s at all possible. We tend to listen to the opinions of others despite them misaligning with our own or bow to societal pressures that make us believe we should think and act a certain way. There are many reasons why we possess these types of mindsets but a success mindset can be achieved.

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How To Create a Success Mindset

People with success mindsets have a particular way of perceiving things. They have positive outlooks and are able to put faith fully in their ability to succeed. With that in mind, here are a few ways that can turn a negative mindset into a successful one.

1. A Success Mindset Comes From a Growth Mindset

How does a mindset even manifest itself? It comes from the way you talk to yourself in the privacy of your own head. Realising this will go a long way towards noticing how you speak to yourself and others around you. If it’s mainly negative language you use when you talk about your goals and aspirations then this is an example of a fixed mindset.

A negative mindset brings with it a huge number of limiting beliefs. It creates a fixed mindset – one that can’t see beyond it’s own limitations. A growth mindset sees these limitations and looks beyond them – it finds ways to overcome obstacles and believes that this will result in success. When you think of your goal, a fixed mindset may think “what if I fail?” A growth mindset would look at the same goal and think “failures happen but that doesn’t mean I won’t be successful.”

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There’s a lot of power in changing your perspective.

2. Look For The Successes

It’s really important to get your mind focused on positive aspects of your goal. Finding inspiration through others can be really uplifting and keep you on track with developing your success mindset; reinforcing your belief that your dreams can be achieved. Find people that you can talk with about how they achieved their goals and seek out and surround yourself with positive people. This is crucial if you’re learning to develop a positive mindset.

3. Eliminate Negativity

You can come up against a lot of negativity sometimes either through other people or within yourself. Understanding that other people’s negative opinions are created through their own fears and limiting beliefs will go a long way in sustaining your success mindset. But for a lot of us, negative chatter can come from within and these usually manifest as negative words such as can’t, won’t, shouldn’t. Sometimes, when we think of how we’re going to achieve our goals, statements in our minds come out as negative absolutes: ‘It never works out for me’ or ‘I always fail.’

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When you notice these coming up you need to turn them around with ‘It always works out for me!’ and ‘I never fail!’ The trick is to believe it no matter what’s happened in the past. Remember that every new day is a clean slate and for you to adjust your mindset.

4. Create a Vision

Envisioning your end goal and seeing it in your mind is an important trait of a success mindset. Allowing ourselves to imagine our success creates a powerful excitement that shouldn’t be underestimated. When our brain becomes excited at the thought of achieving our goals, we become more committed, work harder towards achieving it and more likely to do whatever it takes to make it happen.

If this involves creating a vision board that you can look at to remind yourself every day then go for it. Small techniques like this go a long way in sustaining your success mindset and shouldn’t be dismissed.

An Inspirational Story…

For centuries experts said that running a mile in under 4 minutes was humanly impossible. On the 6th May 1954, Rodger Bannister did just that. As part of his training, Bannister relentlessly visualised the achievement, believing he could accomplish what everyone said wasn’t possible…and he did it.

What’s more amazing is that, as soon as Bannister achieved the 4-minute mile, more and more people also achieved it. How was this possible after so many years of no one achieving it? Because in people’s minds it was suddenly possible – once people knew that it was achievable it created a mindset of success and now, after over fifty years since Bannister did the ‘impossible’, his record has been lowered by 17 seconds – the power of the success mindset!

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