VIDEO: Transforming Stress, Part 1

How can we manage stress other than taking deep breaths? In this first video inspired by Dr. Kelly McGonigal's The Upside of Stress, here are two new ways to cope with stress.



I recently read The Upside of Stress: Why Stress is Good For You, and How To Get Good At It by Dr. Kelly McgGonigal, a health psychologist and lecturer at Stanford University. The premise of McGonigal’s book is simple if controversial: stress is not always a bad thing. In fact, if you change your mindset about stress and embrace it you might end up stronger, smarter, happier, and even inspire compassion and enhance your empathy. 



McGonigal shares,

“Embracing stress is a radical act of self-trust: view yourself as capable and your body as a resource. You don't have to wait until you no longer have fear, stress, or anxiety to do what matters most. Stress doesn't have to be a sign to stop and give up on yourself. This kind of mindset shift is a catalyst, not a cure. It doesn't erase your suffering or make your problems disappear. But if you are willing to rethink your stress response, it may help you recognize your strengths and access your courage.”

- from The Upside of Stress by Kelly McGonigal, PhD

If  you don’t believe me and don’t want to read the book, give McGonigal’s 2013 TED talk a watch, “How to make stress your friend” — it has 28 million views.

So, with this and the next video, I’m going to cover some exercises from McGonigal’s Upside of Stress that you can try when you are stressed out in the moment and want to transform that stress into something meaningful.

I can assure you up front that none of the exercises I share from McGonigal’s book over the next couple videos are the usual “take a deep breath”, “take 3 deep breaths for X amount of seconds,” etc. McGonigal presents something new and different, and I think its worth a shot.


FIRST EXERCISE: Remember, this matters

The first exercise in transforming stress is turning a threat into a challenge.

McGonigal says, 

“Viewing the stress response as a resource can transform the physiology of fear into the biology of courage. it can turn a threat into a challenge and can help you do your best under pressure […] When you notice physical signs of stress (i.e. your heart is pounding, your palms are sweaty, etc), “realize that is part of your body’s way of trying to give you more energy […] if you have butterflies in your stomach, know they are a sign of meaning. [..] butterflies are your gut’s way of saying, ‘this matters’. Let yourself remember why this particular moment matters to you.”

“Whatever the sensations of stress are, worry less about trying to make them go away and focus more on what you are going to do with the energy, strength, and drive that stress gives you. […] instead of taking a deep breath to calm down, take a deep breath to sense the energy that is available to you. Then put that energy to use and ask yourself, ‘what action can I take, or what choice can I make, that is consistent with my goal in this moment?”

- from The Upside of Stress by Kelly McGonigal, PhD


SECOND EXERCISE: Help someone

I like the community, teamwork-feel of this next exercise where we turn feelings of being overwhelmed to feelings of hope. 

Above: A beautiful quote by Mother Teresa, graphic by soyouwannabeprod


McGonigal reminds us that, “sometimes, we make the choice to be generous first, and the uplift comes later. Especially when you are feeling like your own resources-whether time, energy, or otherwise - are scarce, choosing to be generous is a way to access the resilience that goes along with a tend-and-befriend response [to stress]. If you struggle with avoidance, self-doubt or feeling overwhelmed, helping others is one of the most powerful motivation boosters you can find.”

This exercise is simple enough. 

“When you are feeling overwhelmed, look for a way to do something for someone else that goes beyond your daily responsibilities. Your brain might tell you that you don’t have the time or energy, but that is exactly why you should do it […] by doing so, you prime your body and brain to take positive action and to experience courage, hope, and connection.”

- from The Upside of Stress by Kelly McGonigal, PhD

McGonigal encourages us to be creative with how you exercise this generosity saying, 

“You can give others appreciation, your full attention, or even the benefit of the doubt [it’s] a small choice that can have unexpectedly large effects on how you experience stress”

- from The Upside of Stress by Kelly McGonigal, PhD


Part 2 of this video on transforming stress will be out next week!


RESOURCES

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