Stress does not have to be all sweaty palms and panic. Find out what stress zone you are in, then follow these steps to tame your tension.
When your stomach is tied up in knots, it may be hard to believe that you can turn that queasy feeling to your advantage. But that is just what medical experts are suggesting. If you learn to control your stress response, you can counteract the negative effects and get a grip on even the most stressful situations. When operating under stress, your body produces a surge of hormones, such as adrenaline and cortisol, which set off a whole chain of biological reactions. Your pupils dilate, your blood pressure rises, and you start breathing more rapidly. This is your ‘fight or flight’ response kicking in, which prepares you to rise to the challenge you are facing. If you can harness that extra energy boost, your stress can actually help give you the edge you need to succeed.
The three stress zones
All tension generators can be categorised into three different types, or ‘zones’, of stress. Once you diagnose which zone your stress situation falls into, follow these steps to turn it around and make it work for you. Here’s how:
ZONE 1
Motivational Stress - The first stress zone is positive stress, the kind that challenges you. It wakes you up in the morning and gives you something to aim for each day. It drives you to win a competition and get out of danger. It is like having an alarm go off in your body that makes you put in an extra effort. This type of stress is linked to having many projects and responsibilities - high achievers often thrive on it. But ‘challenge’ stress can cross over into ‘hindrance’ stress when it starts to confuse or overwhelm you. A classic example is two equally prepared coworkers who are both asked to make a public presentation - one gives the speech of her life, the other freezes - the difference? The first woman tapped into the empowering effects of her nervous energy, which the other woman’s emotional circuitry got flooded by the power surge, so she cracked.
How to harness it?
Embrace your stress. Resisting it will only make you feel more anxious. Think of it as natural reaction that is going to help you move forward.
Attack the task. If your boss gives you a last minute assignment, do not waste time or energy agonising over the fact that you have too much other work to do. Instead, view it as a challenge, and start finding a solution immediately.
Be realistic. Ask yourself whether your dilemma will be just as stressful in a few days, weeks, or months. This will help put your problem into perspective.
Reward yourself. If you have a deadline, promise yourself that you will indulge in something fun when you finish. Make plans to go shopping, reserve a table at your favourite restaurant, or book a manicure or massage.
ZONE 2
Daily Stress - The second zone is the kind of stress that develops as a result of everyday hassles, for example, getting stuck in traffic, running late for an appointment, having your computer crash. Although these minor annoyances can get on your nerves, when the day is over, they are for the most part forgotten. But, if you do not diffuse the tension they create, it can add up and cause you stress to skyrocket.
How do you handle this?
Be prepared. If you are always late to work because you cannot decide what to wear in the morning, plan your outfits the night before. If you can never find your keys, leave them in the same place by your front door every day.
Distract yourself. Instead of getting frustrated while waiting in queues, stash a book in your purse for when you have time to kill or carry a notepad to update your to-do list.
Learn to say no. Do not try to take on more than you can handle. If a friend is hinting that you should host her bridal shower and you have no time to cook, for example, plan a potluck lunch or hold the party at a restaurant.
ZONE 3
Severe Stress - The third zone is the most serious form of stress, as in losing a job, going through a divorce, or coping with illness. This type of stress also can be the most overwhelming, both emotionally and physically, which is why you are more likely to catch a cold during periods of extreme anxiety. Your body can cope with excess stress for only a certain amount of time before you burn out, and the higher your stress level, the worse its effects are. Prolonged stress can weaken the immune system and lead to high blood pressure, heart disease and even cancer.