Breaking the Stress Cycle: How to Manage Modern Life’s Biggest Health Risk
Photo by Jared Rice on Unsplash
Ever wonder why every other commercial on TV is about treating a new illness? With all our medical advancements, why are we still facing more diseases than ever? It’s a never-ending cycle in this human journey. I’d be so bold as to say that many of these illnesses in the U.S. are the result of untreated stress. It doesn’t happen overnight; it’s a slow, compound effect of the pace of life we choose and our inability to manage our stress. So, how do we become healthier?
We must first understand that stress is contagious. Our stress often stems from how we interpret what's happening, even when it’s not directly happening to us. The main drivers of stress include:
Mislabeling: Perceiving crises that don’t exist
Mis-spending: Wasting energy on things that don’t serve us
Over-control: Trying to control something beyond our reach
It’s very common to find ourselves stuck in an endless cycle of anticipation as a protective response. What’s even more frustrating is that even when the thing we’re stressed about finally happens, we’re no better equipped to handle it than if we hadn’t been stressed in the first place. This is a waste of energy, leaving our nervous system ramped up all the time. This constant defense mode wears down our bodies, and we’re not designed to endure this heightened state for long periods. Eventually, the body becomes exhausted, and our immune system is compromised.
Photo by Magda Ehlers
In Robert Sapolsky’s book, Why Zebras Don’t Get Ulcers, he writes about "how prolonged stress causes or intensifies a range of physical or mental afflictions..." If this is true, why can’t we manage stress more effectively? Unlike animals, we have highly developed emotional and thinking brains. When we encounter an unwanted experience, it can trigger reactions that keep us stuck in our emotional brain. Fear, anger, and sadness can overwhelm us, making it hard to gain perspective and solve problems. If we can process these emotions, we can access our thinking brain, which helps with problem-solving. As social creatures, we need both our emotional and thinking brains to navigate life successfully.
Think of a time when you walked into a room and sensed tension right away—it’s like you absorbed the stress in the air. That’s how contagious stress can be. When we’re experiencing stress, the first thing to do is identify the source and ask: Is the perceived threat real, mislabeled, or out of our control? Sometimes we unknowingly absorb other people’s stress. This is when we need to tune in to our feelings. Am I feeling scared, worried, mad, or stressed? Yes! I’m freaking out, and my nervous system is in overdrive! This is when you breathe—slowly, intentionally, and deeply. Our breath is a remedy to calm our emotions and nervous systems. And guess what? Calm is contagious too! When we calm ourselves, it naturally spreads to those around us.
Longevity is a popular topic these days, and achieving better health and a healthy life span is possible if we’re willing to take charge of our thoughts, emotions, physical wellness, and interactions. If you’re interested in learning more about longevity, Peter Attia’s Outlive and Jeffrey Gladden’s 100 Is the New 30 are excellent resources.
In the meantime, here are three quick steps you can take to manage stress now:
Pause and breathe: When stress hits, take a 5-second pause and inhale deeply.
Reframe your thoughts: Ask yourself, “Is this something I can control?”
Shift focus: If it’s not urgent, redirect your energy to something calming, like stretching or listening to music.
I encourage you to take an inventory of your top stressors. Think about the impacts you're experiencing and take a deep breath. Is there anything you can do about it right now? If yes, take action. If not, keep breathing until you find calm. See how your body responds. My guess is your nervous system will thank you!
May you find peace, energy, and wellness!
Fundamental of the Week #21: LEAD BY EXAMPLE
The best way to influence others is to be the change you want to see. Bring a calming presence. Your authentic expression helps others shine.
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