We all experience stress. Whether the stress comes from a bear chasing you or a deadline quickly approaching, stress initiates a physiological response often called the fight-or flight response. During this response, our bodies release important hormones such as epinephrine and cortisol. We start breathing more heavily and our increasing heart rate makes sure blood is pumping to our important muscles and organs.
While the stress response is incredibly helpful when we are in immediate danger, the chronic experience of stress can have negative effects on our health. For example, the hormone cortisol ensures sugars and fats are available to use as energy during the fight-or-flight response, but long-term exposure to cortisol can weaken your immune system, cause headaches, and mess with your appetite. Often, we view the stress response symptoms negatively, in fact the presence of physiological changes may stress us out even more. It's important that we don't let stress cause us more stress!
Stress is an important tool we have to motivate us and prepare our body to accomplish incredible things. We should only shun stress when it becomes chronic. The best way to prevent chronic stress is by learning to change our perspective on stress and practicing stress management techniques.
A study in 2012 found that people who experienced significant stress for a year had a 43% higher likelihood of dying. However, those who experienced those same levels of stress, but did not view stress as harmful to their health, were no more likely to die than their less-stressed peers. We can choose to view our stress as a sign that our body is energized and ready to meet the challenges ahead of us, instead of malfunctioning. This change in perception alone can help offset the negative effects of stress.
This TED talk does an incredible job of talking about why and how to change your perspective on stress.
In addition to changing our perspective, it's important to have a toolbox of stress management techniques to use when stress gets too high or lasts too long. Here are some of our favorite ideas:
- Meditate
- Practice deep breathing
- Get enough sleep
- Exercise
- Eat a balanced diet
- Spend time in nature
- Express gratitude
- Develop relationships with family
- Stay socially connected
- Turn to God
- Develop a system of time management
- Do something for yourself everyday
- Use the free WellTrack Boost app (just login with your net ID@byu.edu email address)
Stress is truly the spice of life, it's what makes life interesting and keeps us on our toes. As we remember that stress is normal, natural, and expected we will be better able to meet the challenges ahead of us.