Strategies to mastering stress.

While we all want to live in a state of low stress, during certain moments, we need to learn to optimise our stress response.

We need to learn to harness stress to our benefit rather than allowing it to derail us.

I have learnt recently the following strategies which I, of course, want to share with you...

(1) Reframe threat into challenge:

When I find myself facing an opportunity my internal reaction usually goes like this:

• My imposter syndrome tell me that this is the opportunity where I will finally be exposed as a fraud. I'm going to fail and everyone is going to know that I was a fraud. This is my version of the threat response.

• My confident reframe mind kicks in and reminds me that this is an opportunity to rise to the occasion and show everyone what I am capable of. It is an opportunity to learn and get better. This is my version of the challenge response.

What I've found is if I let the imposter syndrome threat response wins, I always underperform. When I confidently reframe to a challenge response, push back, and remind myself to embrace the growth opportunity, I perform at my best.

(2) Use science-backed breathing techniques to pull back from the edge;

When you do find yourself tipping over the edge, there are science-backed breathing techniques that are proven to immediately reduce stress and get you back into optimal territory:

• Double-inhale through your nose

• Long exhale through your mouth

• Repeat 2-3x

In fact, when it comes to our performance in important moments, (with family, at work, at university, in life in general) too little stress is just as bad as too much stress.

There are 3 states of stress that we need to be aware of:

1. Low Stress: This is a state of low arousal. This state is necessary for recovery (most of your living hours), but it is generally not conducive to performance.

2. Optimal Stress: This is the optimal state of arousal. Not too hot, not too cold, just right. When you're in this state, you are well-positioned to execute important tasks.

3. High Stress: This is a state of high arousal. This is the over-stressed position we so often find ourselves in. It may lead to a complete shutdown from system overload. Again, working on important tasks while in this state is not ideal.

Action:

For a week, log your levels of stress while completing various activities through an average day, and then log your relative performance on these activities.

Look for trends in activities, stress levels, and performance outcomes:

• What are the typical activities that send you over the edge into high stress land?

• Are there activities where you'd like to experience more optimal stress but have trouble "turning on" for them?

I hope this is helpful.

Feel free to share it with who you might think can benefit too.

Remember, your daily actions shape your identity.

Change is possible.

Much love,

Paolo