CHECK IN, CHALLENGE and CHANGE

Change is key to managing stress. But it’s not just changing your behaviour. The way we think about stress also has an impact on the way stress affects us.

Do you think that stress is bad for you? Do you worry about getting stressed?

A study in 2012 was carried out to explore whether the perception of stress changed the outcome of stress. It turns out that in this study of 30000 people over 8 years, the chances of dying increased with the level of stress. My guess is that you won’t be surprised to hear that.

Here’s the catch - this was only true if the person perceived stress as harmful. If the stress was not thought of as harmful, the chances of dying did not increase at all.

The way we think about stress actually alters its effect on us.

CHeck in

So, step one when you find yourself in a stressful situation is to check in. Ask yourself some questions -

• What am I feeling? Is my increased heart rate excitement, or anxiety?

• Why does this situation feel stressful? Often it’s because we care about what is happening. It matters to us.

• Does this situation need immediate attention, or is it something that can wait until later? Use a traffic light system to prioritise.

Some stressful situations do require an immediate response. We usually find that we can cope with these, because our body and brain give us everything we need to manage - adrenalin, cortisol, oxytocin. We may feel strong, clear and decisive as a result, and be pleased that we were able to act. In the aftermath we may feel exhausted, but an intense, short period of stress which is resolved may actually be good for us; strengthening immunity; improving cognition and increasing resilience.

Training our brains to respond to stress differently makes us stronger.

Challenge

Step two is to challenge or reframe your thinking about the situation.

• Is this a real threat, or could it be an opportunity? Sometimes a change of language creates a new perspective.

• Name the threat, and the feelings. For example “ I’m feeling frustrated because I haven’t got any control in this project'“ From here it’s easier to move on with a further question about what you might do to change things.

• Is your perception correct? Do you need a second opinion?

CHANGE

What are the practical steps to being able to gain the perspective you need and reframe this stressful situation?

• MOVE - Our brains evolved to help us move - towards food and shelter and away from danger. Simply changing your immediate physical environment can create a shift in thinking. Head outside, or move from your desk to the coffee room. It’s been show that moving in this way gives us a 6 minute boost of creativity!

• BREATHE - When we take control of our breath, we signal to our fight, flight, fear network that we are in control. Take a look at the Two Breaths for Calm Course for more information and demonstrations of two easy to learn breath exercises.

• DO SOMETHING DIFFERENT - Even the smallest new things give our brains a little boost. Eat a different lunch. Walk a different way to work. Choose a new class at the gym. Try a fruit you’ve never had before. Even thinking about doing something for the first time can be enough.
  
  Which of these will work for you today, this week or this month? I’d love to hear how you have reframed stress and what difference it’s making.