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"Fear is the cheapest room in the house.
I would like to see you living in better conditions."
The Poet, Hafiz
There are legitimate causes for worry these days. Even the sunniest optimists are experiencing challenges to their usual composure given months of relentless bad news.
You may be reeling from a job or income loss. Perhaps you are a manager who has had to let many of your valued workers go. Or you may just be one of the souls who is still left standing, wondering when the next "shoe will drop."
Wherever you are in relation to the economic downturn and the negative news du jour, anxiety seems to be everywhere - and stress is the likely outcome. Keep in mind that evidence from studies in neuroscience shows that emotional contagion is a fact. Researcher Sigal Barsade (Professor, Wharton School of Business) states that this is especially true in densely populated workplaces.
So unless you take steps to actively address your "stress triggers," anxiety and its root emotion, fear, can be debilitating and take a long term toll on your mental and physical health (which we now understand) are inextricably linked.
In saying this, we are not suggesting that the events that can trigger stress are not real. Unfortunately, many of them are. And when our thinking process gets overloaded (and that varies individually) our physiology reacts. Even when we can't immediately feel the effects, the body goes into a self-protective mode called the "flight or fight" response.
Here's how it works: this ancient but elegant threat response system is hardwired to react to danger. Because the brain cannot tell the difference between a real or perceived threat, the alarm mechanism sends signals (within an instant) to the hormones.
The reality is that many people walk around in a low level (pre-triggered) stress state. When this happens, the flight or fight system is always activated and can compromise both physical and mental processes.
The vicious cycle of stress can also result in feelings (impatience, anxiety, anger and its low level enabler - frustration) that impede clear thinking and sap energy.
Because we simply cannot afford to wait until external circumstances improve to get on with life's needs, developing a routine, doable action plan to deal with stress is necessary and smart.
Five Steps to Manage Stress
- Thought Awareness - The long term goal is to change the way we think about stress. Easy to say, but not necessarily to do. You can begin, right now, by bringing awareness to how you think by recognizing what you think - and when. There is a pattern there, especially if you are a worrier. Jotting down your thought patterns helps. Do it for a week and you will begin to see the patterns.
- Identify Your Stress Triggers - Start noticing everything that pushes your stress buttons (e.g. a thought you have, the clock, a comment from a co-worker, the mirror). Got the picture? Make a list of these triggers and start observing how you feel when activated.
- Notice How You Manifest the Stress - When X makes that comment, or you hear Z on the news, note where in your body you feel the stress. Doing this develops mindful attention to the connection between thoughts and emotions.
- Begin a Relaxation Practice - Even a teeny one - 5 minutes is a great start. The key is regularity. In doing this you make a statement to your body - our intention is to relax. We have provided a few links in this newsletter and there are tons of resources out there once you make the choice to change your stress habit.
- Literally Count Your Blessings - Gratitude is a powerful antidote to stress. In fact, there are some major studies that show the physical and mental benefits in participants who routinely choose to focus on what is good in their lives. And we all have something. Start with your breath!
As the poet Hafiz states in the opening quote, fear comes easily to most people. While fear is a part of the human experience, it doesn't have to own us. We do not need to be our fear. The way we wear our stress does not have to be either. |
