“People are disturbed not by a thing, but by their perception of a thing.” — Epictetus
Stress is a process. Unfortunately, many of us don’t know how that process works in our own lives, much less where and how to intervene in order to change the outcome of the process.
Did you know that about 95% of people have experienced significant stress during the past month? What’s worse is that only about 5% of people believe they have tools or practices to manage psychological distress.
The National Institutes of Health recently hosted a Facebook live event (I know, crazy, right?) to address the current state of stress in our nation. The whole video is about an hour long, but the good stuff starts around 15 minutes in.
A Nation Under Pressure: The Public Health Consequences of Stress in America
Former Surgeon General Dr. Vivek Murthy talks about his concerns regarding the impact of stress on our nation. I agree. Stress is a major problem in our society for people in all age groups.
What is happening in our society?
Everything seems to be moving very fast.
There are demands on our time and pressures to do more. We try to multitask because our technology allows that. The problem is that multitasking adds to the stress and decreases our performance.
There are more pressures to be constantly available through technology.
When was the last time you stepped away from your cell phone…on purpose? I’m not talking about that time you accidentally forgot your phone when you were going outside to feed the dog or check the mail.
I’m talking about putting your phone on the counter, walking out the door, and doing something by yourself or with the real people who are with you.
There are multi-faceted issues with health that can impact our stress.
Health is a tricky one because stress is a factor in the development of many chronic diseases and health problems increase stress. So, we have a vicious cycle where stress is a cause and a consequence of health problems.
Knowing this, should stress management be part of the treatment for health conditions? Research says that it can and should. There have been reports of stress management techniques resulting in decreased inflammation, faster healing, decreased pain perception, and greater general well-being.
Why does it matter?
The biggest reason this is important to me is that I cannot give my family, friends, colleagues, or students anything that I do not have.
If I want my children to learn to manage their stress, then I need to learn to manage my stress. If I want my students to understand the importance of sleep and mindfulness, then I need to practice those things in my own life.
The other reason this is important to me is more of a selfish reason. I really love to interact with people who are calm, focused, and productive. It’s a lot of work to put up emotional shields to block out the stress and negativity that come from other people. Fortunately, I’ve learned how to do that, but I would rather not have to.
When we are able to manage our own stress, then we are able to see others more clearly. We are less likely to react and more likely to respond. The people around us can see and feel the difference.
What can we do?
- Slow down: The world will keep spinning, even if you stand still.
- Check in: What is happening in your body right now? Do you feel any areas of tension? What is going through your mind? Is this a repetitive thought that is related to a stressful or stress-inducing pattern?
- Connect with real people: Deep social connection is one of the biggest factors in long-term stress management and psychological wellbeing.
- Exercise: yoga, tai chi, qi gong, running, walking, etc.
- Go outside: Spending time in nature can help us slow down and reset our natural rhythms.
- Sleep: Getting enough good quality sleep can allow your body and mind to recover, which will allow you to better manage stress.
- Journal: Writing down your concerns at the end of each day will help you sleep better. You can also use journaling to “counsel” yourself by asking self-reflective questions.
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- Where did this come from?
- What else could this mean?
- Is this part of a bigger pattern in my life?
- What has worked in the past?
- How is this serving me?
- What other options do I have?
- Who can help me with this?
- Meditate or practice mindfulness: Meditation increases awareness, which increases choice. Being aware of more choices allows for more adaptive, effective actions.
Additional Resources
The Art of Stopping Time: This is a great book by Dr. Pedram Shojai. It includes simple practices that can be done very quickly. The idea is that by the end of the book you will find a few practices that allow you to become more efficient and reclaim some of your time.
- If you have a few minutes: Dr. Shojai’s Video on Inspire Nation
The American Institute of Stress (AIS): According to AIS, the top five stressors are job pressure, money, health, relationships, and poor nutrition. In addition to research, the website offers a wealth of resources including several self-assessment stress quizzes.
The National Center for Complementary and Integrative Medicine (NCCIH): This website is a division of the National Institutes of Health. You will find information about the relationship between stress and health, natural strategies to relieve stress, and current research on the topic of stress management.
