The Stress Spectrum: Understanding, Managing, & Thriving
It was 11PM, and I found myself staring blankly at my computer screen, the cursor blinking like a tiny, relentless metronome ticking away the seconds of my mounting anxiety. My chest felt tight, my mind a tangle of unfinished tasks, and despite the overwhelming exhaustion, sleep seemed like it would never come. I was on the brink of burnout, feeling crushed by the weight of my responsibilities and goals, with no end in sight.
I've been there plenty of times before, but this time, I did something different. I recognized the state I was in, and before logging off, decided to block some time for the next day to set some boundaries around my time and prioritize time each day for my breaks and personal time.
While I avoided burnout last year (this would have been the 5th burnout experience over the past 10 years), I'm still finding myself on a journey of being able to identify and manage my stress. I'm happy to say that I now have a much healthier level of stress and can quickly identify when it's going in an unhealthy direction. I'm learning what works for me in terms of releasing my stress, finding perspective, and staying in the zone of balancing productivity with self-care. I hope this newsletter gives you some information that allows you to find that same balance!
The Stress Spectrum
Hey There,
I know I'm not alone in this experience and today, we're diving into the world of stress, because it's something we all deal with, whether it's a tiny trickle or a roaring waterfall.
Let’s start by looking at some statistics. According to the American Institute of Stress:
33% of people feel extreme stress
48% of people report having sleep problems as a result of stress
73% of people have their mental health impacted by stress
77% of people feel stress that has some impact on their physical health
Not only do these statistics highlight the high prevalence of stress, but they also emphasize the significant impact that stress has on both physical and mental well-being and underscores the importance of understanding and managing stress effectively to maintain overall health and quality of life.
May is Mental Health Awareness Month, so it’s the perfect time to explore how to ride those stress waves without capsizing. Grab your favorite drink, get comfy, and let’s chat about stress.
Navigating Stress: A Spectrum of Well-being
Recognizing and managing stress at each of the above levels is crucial for overall well-being. Awareness of stress levels allows individuals to validate their emotions, implement proactive strategies, and intervene with appropriate coping mechanisms before it starts to produce negative impacts to your mental and physical health.
Low Stress: The Calm Zone
When life feels like a gentle breeze, we’re in the low stress zone. While it sounds great, sometimes prolonged low stress can lead to inertia, making us feel unmotivated or stuck. Here’s what it can look like:
Feeling calm and relaxed: Think of those perfect Sunday mornings where everything is just right.
Able to focus easily on tasks: Productivity flows like a hot knife through butter.
Enjoying activities without feeling overwhelmed: Whether it's a hobby or just chilling, it feels genuinely enjoyable.
Moderate Stress: The Challenge Zone
This is where things get interesting—like a good plot twist in your favorite show.
Feeling challenged but still in control: It’s like tackling a tough puzzle and knowing you’ve got this.
Increased alertness and focus: You’re in the zone, like a cat stalking a laser pointer (if I wasn’t allergic, I would get a kitty just so I could play this game with them).
Motivated to accomplish tasks: You’re powered up and ready to conquer the world—or at least your to-do list.
High Stress: The Overwhelm Zone
Uh-oh, here’s where it starts to feel like you’re juggling too many flaming torches.
Overwhelmed by pressure and demands: Like trying to fit a week’s worth of groceries into one tiny bag.
Difficulty concentrating or making decisions: Your brain feels like it’s buffering… constantly.
Feeling exhausted and emotionally drained: You’re running on fumes, and even coffee isn’t helping.
High stress, especially stress that is unpredictable or out of our control, can sneak up on us, turning into overwhelm and, eventually, into burnout if we’re not careful. Recognizing red flags early on can prompt you to take proactive steps to manage your stress effectively and prevent it from escalating into burnout. Here are some red flags to watch for.
Overall, prolonged high stress or burnout undermines overall well-being and can have long-lasting effects if left unaddressed. Plus, it’s much easier to proactively mitigate stress when you notice early warning signs vs. trying to claw your way back to a healthy level of stress.
So, practice listening to your body and giving yourself what you need instead of trying to power through. Even if you don’t end up in burnout, you’re most likely negatively impacting the people around you (your team, family, friends, etc) when you are under high/chronic stress even if your perception of yourself makes you think otherwise.
Breaking the Cycle: Completing the Stress Response
I was recently talking to a friend about stress and she brought up such an amazing point - how do we finish the stress cycle?
If you’ve ever watched one of those nature shows, you’ve heard David Attenborough’s commentary about the antelope being chased by a lion. When the lion catches up and snags a bite out of the back end of the antelope, it falls to the ground motionless. The lion then goes to get it’s family for their dinner feast, but while it’s gone, the antelope pops up, shakes itself off and almost nonchalantly trots off to safety. This is a great example of how animals finish their stress cycle, literally shaking it off.
Finishing the stress cycle is crucial for regulating our nervous system, yet us humans often struggle to complete the stress cycle naturally due to our modern lifestyle which is characterized by constant stimulation and demands which makes it challenging for our bodies to return to a state of rest.
Additionally, societal expectations often prioritize productivity over self-care (reminder: rest is productive), leading individuals to suppress or ignore stress rather than address it. Furthermore, our brain's stress response system has evolved to handle acute threats (since most of us aren’t being chased by lions on a regular basis), not chronic stressors, making it difficult for the body to naturally resolve prolonged stress.
Proven Daily Techniques for Stress Management
Conscious efforts are necessary to complete the stress cycle because they involve intentional actions to counteract the physiological and psychological effects of stress. The most important thing is to identify what works for YOU. Check out the list of science-baked strategies below that you can incorporate into your daily life to help effectively release and process stress, competing the stress cycle and fostering resilience in the face of life's challenges!
Science-backed strategies to help you complete the stress cycle:
Perspective: Taking a step back and gaining perspective can be immensely helpful in managing stress. Use the 10-10-10 method by asking yourself if the stressor will matter in 10 minutes, 10 months, or 10 years. This technique helps put things into context and reduces the perceived threat level of stressors, facilitating a calmer response.
Physical Activity: Move it to lose it. Engaging in physical activity is a powerful way to release built up tension and stress hormones. Whether it’s a workout (I use Obe Fitness - here’s a 30-day guest pass if you want to try it out), a casual walk, or dancing to music to literally shake it off, physical movement triggers the release of endorphins, which are natural mood boosters. Plus, exercise promotes better sleep, further aiding in stress reduction. .
Boundaries: Setting boundaries is crucial for managing stress effectively. Establishing clear boundaries around work, social commitments, and personal time (including a consistent sleep schedule) helps prevent overwhelm and burnout. Saying “no” when necessary and prioritizing self-care fosters a sense of control and reduces stress levels.
Creative Expression: Channeling stress into creative outlets like painting, journaling, or playing a musical instrument can be incredibly therapeutic. Creative expression allows individuals to externalize their emotions, gain insights into their feelings, and experience a sense of accomplishment and fulfillment.
Laughter & Connection: A good belly laugh or a hug can work wonders. Laughter has been shown to reduce stress hormones and promote relaxation. Spending time with friends or loved ones, watching a comedy show, or engaging in playful activities can induce laughter and foster social connection, which buffers against the negative effects of stress.
Mindfulness, Meditation, Breathwork, OH MY: Practicing mindfulness, meditation, or breathwork techniques can help calm the mind and regulate the nervous system. Deep breathing exercises, in particular, activate the body's relaxation response, counteracting the physiological effects of stress and promoting a sense of calm and well-being.
Digital Detox: Unplug for a bit. Trust me, those emails can wait! Taking regular breaks from technology can alleviate stress by reducing exposure to constant stimulation and information overload. Unplugging for a period allows your mind and body to recharge, focus on the present moment, and cultivate a sense of inner peace. Feel free to borrow the blurb in my email signature to set expectations for when people can expect a response, or use an OOO message if needed.
Animal & Nature Therapy: Research suggests that twenty minutes in nature could significantly reduce your levels of cortisol (the stress hormone). So, whether it's taking a walk in the park, gardening, or simply petting a dog or cat, connecting with nature and animals induces a sense of tranquility and promotes relaxation.
Some Final Thoughts...
Stress is part of life’s roller coaster, but how we handle it makes all the difference. By understanding stress levels and trying out some of these strategies to complete the stress cycle, we can build resilience and capacity to thrive even when things get tough. Remember, it’s all about finding what works for you and prioritizing time for self-care so you are able to be more effective and efficient with everything else in your life!
I’ve been sharing some valuable insights on mental health and stress management on LinkedIn.
Here are a few if you’d like to learn more:
