Overcoming stress: focus on the positive and rectify the negative aspects
In the pursuit of a balanced life, managing stress has become increasingly important. Recent studies have shown that viewing stress as beneficial can lead to improved performance on exams and enhance overall well-being.
A study conducted 1-3 months after training revealed that perceiving stress as advantageous can lead to better exam performance [6]. This finding suggests that stress, when managed effectively, can act as a motivator rather than a hindrance.
One way to manage stress is through evidence-based stress management techniques. These methods, including mindfulness breathing exercises, yoga, meditation, and progressive muscle relaxation, have been proven to reduce physiological and psychological symptoms of stress [1, 2, 3, 4, 5].
Mindfulness breathing exercises, such as diaphragmatic breathing and controlled breathwork, reduce heart rate, blood pressure, and self-reported stress, anxiety, and depression [1, 3, 5]. These techniques stimulate the vagus nerve, promoting relaxation and emotional resilience.
Yoga, a holistic approach that combines physical postures, breathing, and meditation, improves stress resilience and fosters a positive attitude [2]. It is often measured through reductions in cortisol levels, perceived stress scales, and improvements in sleep quality.
Meditation and progressive muscle relaxation help decrease muscle tension and enhance mindfulness, thereby reducing stress symptoms and improving overall well-being [4]. Progressive Muscle Relaxation involves tensing and relaxing 16 muscle groups, but a shorter version involves tensing and relaxing 7 muscles [9].
Cognitive reframing, a psychological technique, changes how one interprets stressful situations by shifting negative or threatening perceptions into more positive, manageable, or growth-oriented views. This process can transform the experience of stress from harmful to beneficial. For example, seeing stress as a challenge rather than a threat improves coping outcomes, reduces anxiety, and increases emotional regulation [1, 2, 3, 5].
When combined with mindfulness and breathwork, cognitive reframing enhances stress management by changing the appraisal of stress triggers, leading to healthier physiological and psychological responses.
In moderation, stress can be considered a friend as it can help improve performance and resilience. Experiencing some stress can increase motivation, drive to work harder, and improve memory and cognitive skills [6]. L-theanine, a nutritional compound found in green tea, can promote relaxation without sedation [Not provided].
Stress can push individuals to plan effectively, practice adequately, and do their best in challenging situations. In fact, small amounts of stress can contribute to lifelong brain stimulation and preserve brain capacity [7]. Acute short-term stress can stimulate the production of new brain cells, leading to increased memory after two weeks [8].
Employees who view stress as beneficial report higher quality of life and higher levels of optimism and resilience [7]. Mindfulness-Based Stress Reduction (MBSR) has been shown to reduce stress by 64% and increase optimism, mood, and confidence [8].
In conclusion, engaging in mindfulness breathing, yoga, and meditation provides physiological and emotional benefits that reduce stress's negative impact. Simultaneously, cognitive reframing improves stress perception, helping individuals derive positive meaning and maintain resilience in stressful situations [1, 2, 3, 5]. Embracing stress as a friend, rather than an enemy, can lead to improved performance, increased motivation, and overall well-being.
Engaging in mindfulness-based stress management techniques, such as yoga and meditation, promotes better mental health by reducing symptoms of stress and anxiety [1, 2, 3, 5]. Cognitive reframing, a mental health strategy, alters the interpretation of stressful situations into more positive perspectives, which can foster resilience and overall health-and-wellness [1, 2, 3, 5].
