Stress is an inevitable part of life, especially in demanding careers and fast-paced environments. The key to thriving? It isn't about eliminating stress entirely. It's about mastering recovery. Recovery is essential for maintaining high performance, fostering long-term health, and enhancing overall well-being.

Stress is anything that alters homeostasis (the status quo). On its own, a stressor is neutral. What determines a positive or negative impact are our physiologic & psychologic responses.

We need stress for a healthy life and to adapt. If we want to get stronger, we need to lift heavier weights. If we want to master something, we need to stretch our knowledge & competency.

When stress is too low, we are in the realm of lethargy & boredom. Focus, direction and purpose are hard to muster. When stress is too high we may experience paralysis & various anxiety states. Stress at the Goldilocks "just right" spot? We are energized, engaged and actively moving in the direction we want.

Find the Sweet Spots of Stress

Physical

Stressors can energize, sharpen senses, and increase our ability to withstand discomfort. Coupling intermittent stress with recovery helps our bodies become stronger and more capable.

Mental/Cognitive

Managed effectively, stress helps us focus attention, anticipate & plan for future challenges. Stressors can ignite our problem solving expertise and enhance memory and learning.

Emotional

Stress can develop our awareness, contribute to stronger relationships, and lead to greater appreciation for the ups and downs of life.

Social

Some conflict is essential for healthy, secure relationships. It offers opportunities to better understand others and to communicate more effectively. When we work through things together, we grow together.

The good news is that sweet spots of stress can bring energy & motivation and result in accomplishment & joy. Problems arise when we can't adapt. The stress is too much for too long and we can't return to homeostasis.

Just Imagine:

You're driving in the pouring rain; you make a turn and start to skid.

On a scale of 1-10 how stressful is this?

Before you answer, here are 2 more options:

A) You just got your license

or

B) You're an F1 driver

Now what do you think?

Different answer? That's because the stress we feel in any given situation is related to how we appraise the situation.

Appraisal is how we estimate 2 factors:

1. What does this situation demand?
2. What resources do I have for coping with it?

Demands take into account:

Level of uncertainty - Is what's happening right now predictable?

Level of effort - How hard will this be?

Level of danger - How bad might this get?

Level of familiarity - Have I done this before?

Our assessment of resources is:

Internal- our knowledge, experience, skills & competency

AND

External - our environmental & social supports

When we believe our resources can meet or exceed the demands of a situation, our stress response is more likely to be positive. "I've got this". Conversely, if we think or feel that whatever is happening is beyond our ability, our stress response is more along the lines of "I can't... Get me out of this!".

Here's where recovery is key:

Stress is optimal when it’s broken up with periods of recovery.

Key takeaway: Adding more recovery can be just as effective as reducing stress.

First

Focus on the basics - sleep, movement & your connection with yourself & others.

To Try

5-Minute Action (adapted from Precision Nutrition)

• Something very small
• It's an action
• It feels simple and easy
• It moves you in the direction you want to go

If you're physically feeling stress, try 3 minutes of silence or simply close your eyes to decrease stimulation. Step outside, look up and take in a few breaths of fresh air. An open sky provides a sense of expansion.

If you're feeling stressed because your environment is a mess, make your bed, stack the dishwasher or throw in a load of laundry.

Take 3 minutes to write out your to do list and prioritize the 3 MUST DOs.

If your mind is racing, try listening to acoustic music or a calming sound. Interestingly, birdsong is a known natural stress reducer.

If you're feeling stressed about lack of connection, reach out - send a text, hug someone or hold your pet. Even an 8 minute conversation with a friend can fill our connection bucket.

If you're stressed about not enough time for yourself, take 5 min to read, stretch or practice breath techniques.

If your stress is coming from all the "shoulds" in your head, take a few minutes and speak kindly to yourself like you would to a good friend. Scan for the positive - what is going well right now?

Small actions can interrupt the escalation of stress by acting as mini pauses. These may seem inconsequential, but over time they compound and add to your recovery bucket.

3D Approach (adapted from Precision Nutrition)

Delete

Are there obligations that aren't necessary?

Habits that don't serve you anymore?

What would happen if a task didn't get done at all?

What would be the worst outcome?

Delegate

Consider your tasks

Who else can do this? Can you outsource or automate?

Do Less

Challenge yourself

Determine what is "good enough". If you're used to shooting for an A+, what would an A- or B+ look like?

What would that afford you somewhere else?

In a world, where productivity and achievement often take precedence & glory, the concept of recovery can sometimes be overlooked or undervalued. Recovery is not a one-time fix. Recovery is an ongoing practice that supports long-term well-being and success. By focusing on how we recover from stress, we can build resilience, enhance productivity, and lead more balanced, fulfilling lives!