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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

More by this author

Natalie Sisson

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

How to Break Free From Your Own Constraints And Live the Life You Want How to Free Yourself from Unfinished Goals in 2018 When and How to Make Stress Good for Your Body and Mind

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Last Updated on January 24, 2020

10 Good Habits To Have in Life To Be More Successful

10 Good Habits To Have in Life To Be More Successful

Habits are behaviors and patterns that you showcase by default. They enable you to carry out crucial activities like taking a shower, brushing your teeth, getting prepared for work.

Interestingly, you follow this routine every day without considering them. Your unconscious habits create room for your brain to perform more advanced activities like problem-solving and choosing what book to read.

Everyone has habits, and several of those habits are activated every day. I would classify them into three groups:

  • The first category includes the habits that you hardly notice as they have become a major part of your life- such as brushing teeth or wearing clothes.
  • The second category comprises good habits to have to be more successful-like eating healthily, exercising your body and reading books.
  • The last group consists of those habits that are harmful-like procrastinating, smoking or overeating.

Habits are fundamental to becoming successful in life — or probably ending up a failure. Yet, as significant as habits are, some lack the knowledge of their capabilities.

Habits are default activities that you engage in without giving an afterthought. They are automatic behavioral or mental activities. They help you carry out some actions without exerting too much energy. They simplify your life.

Several people aspire to break bad habits. For instance, some people diet to stop overeating. They exercise to reduce obesity. Habits can hinder or impact your performance and productivity.

That’s why I would share 10 good habits to have to be more successful in life.

1. Begin Your Day with Meditation

I recommend mindful meditation early in the morning. This practice helps you to be in the present moment. Consequently, it enables you to be mindful of challenging situations during the day.

Different stressors may trigger as you go through the day; meditation helps you to remain calm before taking on the challenges.

Personally, it helps me to devise strategies and think about ideas. Meditation is a good habit to have if you want to be connected to what’s significant in your life.

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2. Be Grateful for What You Have

Sometimes, you waste time thinking of what’s not enough. You become immersed in those daunting challenges. However, challenges justify the presence of hope. When you have life, you have expectations. You will be free from challenges when you are six feet under. The only strategy you have to stop focusing on your problems is to focus on what you have.

Gratitude is a time-tested pathway to success, health, and happiness. It redirects your focus to what you have from what you lack. Here’s what James Clear does every day,[1]

“I say one thing I’m grateful for each day when I sit down to eat dinner.”

3. Smile

Can you pause and smile before you continue reading this?

Now here is what just happened based on research conducted by the Association for Psychological Science; you set a pace for living a happier life when you smile. A genuine smile or what’s called a Duchenne smile is a good habit to have if you want to find spiritual, emotional and mental peace of mind.[2]

Smiling induces the release of molecules that function towards fighting stress. The physiological state of your body determines the state of your mind. When you slouch or frown, your mind takes cues relating to unhappiness and depression. But, once you adjust yourself by putting up a smile, you begin to feel a new level of excitement and vibrancy.

Can you smile again?

4. Start Your Day with a Healthy Breakfast

Starting your day with a healthy breakfast is a good habit to have and forms a crucial part of your life. Nevertheless, about 31 million Americans skip their breakfast each day.[3]

If you are fed up hearing that breakfast is a crucial component of your day, you are only fighting the truth. If you want to become more successful, you need to ‘break your fast’ with healthy foods every morning.

This habit is not difficult to form if you usually rush out the door every single morning. You can wake up earlier to fix yourself a meal so you don’t break down during the day.

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Get inspired by these 20 Healthy Breakfast Choices That Will Save You Time.

5. Exercise Daily

One of the good habits to have is to exercise your body and muscles every day. You don’t have to run a marathon or lift a weight. You only need to engage in less strenuous activities that oxygenate your blood and inject endorphins in your body.

Jack Dorsey, the CEO of Twitter, classified exercise as a good habit to maximize his already jam-packed schedule.[4] He said,

‘I wake up by 5, meditate for 30 minutes, seven-minute workout times three, make coffee, and check-in.’

He said on Product Hunt that he follows this routine every day as it gives him a steady-state that empowers him to be more productive.

6. Manage Your Time as You Manage Your Finance

Another good habit is the act of managing your time effectively. This goes a long way to impact your achievement.

Time management is what separates the successful from the rest of the world as we all possess the same amount of time. How you leverage time determines your potential to succeed in life.

So how do you manage your time effectively?

Here’s Jack Dorsey’s recommendation in one of the Techonomy events;

“I accomplish effective time management by theming my days and practicing self-discipline. These themes help me handle distractions and interactions. If a request or task does not align with the theme for that day, I don’t do it. This sets a cadence for everyone in the company to deliver and evaluate their progress”.

And this is Dorsey’s weekly theme:[5]

  • Monday – Management
  • Tuesdays – Product
  • Wednesday – Marketing and growth
  • Thursdays – Developers and partnerships
  • Fridays – Culture and recruiting
  • Saturdays – Taking off
  • Sundays – Reflection, feedback, strategy, and preparing for Monday

No wonder he was able to run two companies when others were struggling with one job.

7. Set Daily Goals with Intentions

Everyone has goals. It may relate to business or personal life. The truth is, we’re all tending towards a particular direction or another. Nevertheless, while long-term goals can offer you direction, it’s your daily goals that you establish that help you develop short-term goals that are essential for your success.

Long-term goals may not give you the motivation you need to keep on. But when you implement your short-term milestones daily, you become fired up, and you can overcome the challenges that come with taking on bigger tasks.

Here’s the main truth:Successful people don’t set goals without establishing their intentions. According to Jennifer Cohen of Forbes,[6]

“What helps you to achieve your desired expectation is ensuring intentions accompany your daily goals.”

Be intentional about your daily goals!

8. Seek Inspiration

It is usually difficult to be inspired for a considerable length of time. Sometimes, you become discouraged and feel like giving up on your goals when things are not working out as intended.

A practical approach to stay on top of the situation is to inspire yourself each day. When you wake up in the morning after meditation, watch some motivational videos, and let the story of great leaders inspire you.

Establish what Anthony Robbins called the ‘hour of power.’ Determine how many minutes you spend but make it count. Inspiration is the fuel for achievement because when you can conceive it in your mind, you can accomplish it.

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Michal Solowow, an investor and the founder of Mitex, a construction company puts it this way,[7]

“The problems I encounter in everyday life motivates me to find solutions. This is a self-propelling mechanism. becoming a billionaire was never a motivating factor.”

9. Save Steadily, Invest with All Prudence

I can exhaust the good habits to have without talking about saving and investing. Most times, you overlook the significance of saving for the future when you are living in your present moment. According to CNBC, a $1000 emergency will propel several Americans into debt.[8]

However, it is not enough to save, and you must invest your fund and be wise with it. If you pay attention to this now, you will set yourself for a life of success in the future. Ensure you save at least six months in your emergency account so you can be prepared for any future emergency.

10. Budget and Track Your Spendings

Benjamin Franklin warned of taking the precaution of little expenses. He said,

“A small leak sinks a great ship.”

It is easy to discard little expenses, but the truth is they always add up. This happens when you fail to budget.

Budgeting is a good habit to have, which can impact your financial life significantly. The money you spend on extravagant lifestyles can be saved and invested in your future.

The Bottom Line

Endeavor to cultivate these good habits to have to become more successful as you journey through life. The quicker you cultivate them, the faster you achieve your goals.

More About Habits

Featured photo credit: Andrijana Bozic via unsplash.com

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Reference

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