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In Stressful Times, Make Stress Work for You In Stressful Times, Make Stress Work for You
(2 months later)
These are stressful times. As a result of coronavirus and the disease it causes, Covid-19, millions of Americans aren’t just worried about their health, but also about their livelihoods and their futures. At the same time, warnings abound that stress itself is bad for our health and might even make us more susceptible to the illness. The irony is obvious.These are stressful times. As a result of coronavirus and the disease it causes, Covid-19, millions of Americans aren’t just worried about their health, but also about their livelihoods and their futures. At the same time, warnings abound that stress itself is bad for our health and might even make us more susceptible to the illness. The irony is obvious.
Fortunately, there is an alternative approach: We can actually use that stress to improve our health and well-being. Over a decade of research — ours and that of others — suggests that it’s not the type or amount of stress that determines its impact. Instead, it’s our mind-set about stress that matters most.Fortunately, there is an alternative approach: We can actually use that stress to improve our health and well-being. Over a decade of research — ours and that of others — suggests that it’s not the type or amount of stress that determines its impact. Instead, it’s our mind-set about stress that matters most.
In one study of 30,000 Americans, those who had the highest levels of stress were 43 percent more likely to die only if they also believed that stress was bad for their health. In contrast, those who experienced high stress but didn’t view it as harmful were the least likely to die compared to any other group in the study — including people who experienced very little stress.In one study of 30,000 Americans, those who had the highest levels of stress were 43 percent more likely to die only if they also believed that stress was bad for their health. In contrast, those who experienced high stress but didn’t view it as harmful were the least likely to die compared to any other group in the study — including people who experienced very little stress.
We have the power to change our stress mind-sets. Our research tested the impact of stress mind-sets on employees working in the financial sector during another recent period of stress and uncertainty — the height of the 2008 financial crisis. We gave these employees a three-step guide to adopting a “stress-is-enhancing” mind-set.We have the power to change our stress mind-sets. Our research tested the impact of stress mind-sets on employees working in the financial sector during another recent period of stress and uncertainty — the height of the 2008 financial crisis. We gave these employees a three-step guide to adopting a “stress-is-enhancing” mind-set.
One month after learning this technique, employees showed fewer negative health symptoms and increased work performance. Importantly, these benefits were achieved without changing the amount of stress employees experienced. In other words, they weren’t any less stressed, but they were experiencing their stress in an entirely new way and, as a result, were healthier and performed better.One month after learning this technique, employees showed fewer negative health symptoms and increased work performance. Importantly, these benefits were achieved without changing the amount of stress employees experienced. In other words, they weren’t any less stressed, but they were experiencing their stress in an entirely new way and, as a result, were healthier and performed better.
Changing our stress mind-sets about the coronavirus may not happen instantaneously, but it is possible to shift our reaction to our stress. Based on our experience working with Navy SEALs, college students and business leaders, these are the three steps to harnessing the benefits of stress while minimizing its harmful effects. We also offer an open access tool kit, a series of online videos, to help you start practicing these steps at home, today.Changing our stress mind-sets about the coronavirus may not happen instantaneously, but it is possible to shift our reaction to our stress. Based on our experience working with Navy SEALs, college students and business leaders, these are the three steps to harnessing the benefits of stress while minimizing its harmful effects. We also offer an open access tool kit, a series of online videos, to help you start practicing these steps at home, today.
The first step to making stress work for you is to simply see and acknowledge your stress. Labeling your stress consciously and deliberately moves neural activity from the amygdala — the center of emotion and fear — to the prefrontal cortex, which is responsible for executive control and planning.The first step to making stress work for you is to simply see and acknowledge your stress. Labeling your stress consciously and deliberately moves neural activity from the amygdala — the center of emotion and fear — to the prefrontal cortex, which is responsible for executive control and planning.
In other words, when we take a moment to acknowledge our stress, it moves us from operating from a fearful, reactive place to a position where we can be thoughtful and deliberate.In other words, when we take a moment to acknowledge our stress, it moves us from operating from a fearful, reactive place to a position where we can be thoughtful and deliberate.
Acknowledging your stress also helps us overcome what’s known as “ironic mental processing.” When we try to avoid thinking about something — say, how stressed we are about the coronavirus — our brain tries to help us not think of this thing by constantly checking in with us to see if we’re thinking of it. In essence, our brain keeps pinging us and asking, “are we thinking about coronavirus?” which is, of course, making us think about coronavirus. So not only does avoiding or denying our stressors not work, it’s actually counterproductive in that we end up using enormous mental energy trying to suppress these thoughts.Acknowledging your stress also helps us overcome what’s known as “ironic mental processing.” When we try to avoid thinking about something — say, how stressed we are about the coronavirus — our brain tries to help us not think of this thing by constantly checking in with us to see if we’re thinking of it. In essence, our brain keeps pinging us and asking, “are we thinking about coronavirus?” which is, of course, making us think about coronavirus. So not only does avoiding or denying our stressors not work, it’s actually counterproductive in that we end up using enormous mental energy trying to suppress these thoughts.
This step is also an opportunity to understand what’s at the heart of your personal stress or anxiety. Are you most worried about getting sick, or are you worried about a vulnerable loved one? Are you most stressed about balancing working from home with family responsibilities, or about losing your job?This step is also an opportunity to understand what’s at the heart of your personal stress or anxiety. Are you most worried about getting sick, or are you worried about a vulnerable loved one? Are you most stressed about balancing working from home with family responsibilities, or about losing your job?
Once you determine what’s stressing you specifically, you can also examine your reactions to these stressors. What emotions are you experiencing: frustration, sadness, anger? And what do you notice in your body: Do you feel tightness in your neck and shoulders, or do you have difficulty sleeping?Once you determine what’s stressing you specifically, you can also examine your reactions to these stressors. What emotions are you experiencing: frustration, sadness, anger? And what do you notice in your body: Do you feel tightness in your neck and shoulders, or do you have difficulty sleeping?
The next step is to welcome, or “own,” your stress. Why would we want to welcome stress into our lives, especially during a pandemic? We only stress about things that we care about. By owning our stress, we connect to the positive motivation or personal value behind our stress. If we deny or avoid our stress, we may actually be denying or disconnecting ourselves from the things we value and treasure most.The next step is to welcome, or “own,” your stress. Why would we want to welcome stress into our lives, especially during a pandemic? We only stress about things that we care about. By owning our stress, we connect to the positive motivation or personal value behind our stress. If we deny or avoid our stress, we may actually be denying or disconnecting ourselves from the things we value and treasure most.
In order to connect with the values and goals underlying your stress, try completing this sentence about whatever was specifically stressing you out in step one: “I’m stressed about [insert stressor from step one] because I deeply care about …”In order to connect with the values and goals underlying your stress, try completing this sentence about whatever was specifically stressing you out in step one: “I’m stressed about [insert stressor from step one] because I deeply care about …”
Connecting to the core values behind your stress sets you up for the third and most essential step: using or leveraging stress to achieve your goals and connect more deeply with the things that matter most.Connecting to the core values behind your stress sets you up for the third and most essential step: using or leveraging stress to achieve your goals and connect more deeply with the things that matter most.
Updated June 5, 2020
The unemployment rate fell to 13.3 percent in May, the Labor Department said on June 5, an unexpected improvement in the nation’s job market as hiring rebounded faster than economists expected. Economists had forecast the unemployment rate to increase to as much as 20 percent, after it hit 14.7 percent in April, which was the highest since the government began keeping official statistics after World War II. But the unemployment rate dipped instead, with employers adding 2.5 million jobs, after more than 20 million jobs were lost in April.
Mass protests against police brutality that have brought thousands of people onto the streets in cities across America are raising the specter of new coronavirus outbreaks, prompting political leaders, physicians and public health experts to warn that the crowds could cause a surge in cases. While many political leaders affirmed the right of protesters to express themselves, they urged the demonstrators to wear face masks and maintain social distancing, both to protect themselves and to prevent further community spread of the virus. Some infectious disease experts were reassured by the fact that the protests were held outdoors, saying the open air settings could mitigate the risk of transmission.
Exercise researchers and physicians have some blunt advice for those of us aiming to return to regular exercise now: Start slowly and then rev up your workouts, also slowly. American adults tended to be about 12 percent less active after the stay-at-home mandates began in March than they were in January. But there are steps you can take to ease your way back into regular exercise safely. First, “start at no more than 50 percent of the exercise you were doing before Covid,” says Dr. Monica Rho, the chief of musculoskeletal medicine at the Shirley Ryan AbilityLab in Chicago. Thread in some preparatory squats, too, she advises. “When you haven’t been exercising, you lose muscle mass.” Expect some muscle twinges after these preliminary, post-lockdown sessions, especially a day or two later. But sudden or increasing pain during exercise is a clarion call to stop and return home.
States are reopening bit by bit. This means that more public spaces are available for use and more and more businesses are being allowed to open again. The federal government is largely leaving the decision up to states, and some state leaders are leaving the decision up to local authorities. Even if you aren’t being told to stay at home, it’s still a good idea to limit trips outside and your interaction with other people.
Touching contaminated objects and then infecting ourselves with the germs is not typically how the virus spreads. But it can happen. A number of studies of flu, rhinovirus, coronavirus and other microbes have shown that respiratory illnesses, including the new coronavirus, can spread by touching contaminated surfaces, particularly in places like day care centers, offices and hospitals. But a long chain of events has to happen for the disease to spread that way. The best way to protect yourself from coronavirus — whether it’s surface transmission or close human contact — is still social distancing, washing your hands, not touching your face and wearing masks.
Common symptoms include fever, a dry cough, fatigue and difficulty breathing or shortness of breath. Some of these symptoms overlap with those of the flu, making detection difficult, but runny noses and stuffy sinuses are less common. The C.D.C. has also added chills, muscle pain, sore throat, headache and a new loss of the sense of taste or smell as symptoms to look out for. Most people fall ill five to seven days after exposure, but symptoms may appear in as few as two days or as many as 14 days.
If air travel is unavoidable, there are some steps you can take to protect yourself. Most important: Wash your hands often, and stop touching your face. If possible, choose a window seat. A study from Emory University found that during flu season, the safest place to sit on a plane is by a window, as people sitting in window seats had less contact with potentially sick people. Disinfect hard surfaces. When you get to your seat and your hands are clean, use disinfecting wipes to clean the hard surfaces at your seat like the head and arm rest, the seatbelt buckle, the remote, screen, seat back pocket and the tray table. If the seat is hard and nonporous or leather or pleather, you can wipe that down, too. (Using wipes on upholstered seats could lead to a wet seat and spreading of germs rather than killing them.)
Taking one’s temperature to look for signs of fever is not as easy as it sounds, as “normal” temperature numbers can vary, but generally, keep an eye out for a temperature of 100.5 degrees Fahrenheit or higher. If you don’t have a thermometer (they can be pricey these days), there are other ways to figure out if you have a fever, or are at risk of Covid-19 complications.
The C.D.C. has recommended that all Americans wear cloth masks if they go out in public. This is a shift in federal guidance reflecting new concerns that the coronavirus is being spread by infected people who have no symptoms. Until now, the C.D.C., like the W.H.O., has advised that ordinary people don’t need to wear masks unless they are sick and coughing. Part of the reason was to preserve medical-grade masks for health care workers who desperately need them at a time when they are in continuously short supply. Masks don’t replace hand washing and social distancing.
If you’ve been exposed to the coronavirus or think you have, and have a fever or symptoms like a cough or difficulty breathing, call a doctor. They should give you advice on whether you should be tested, how to get tested, and how to seek medical treatment without potentially infecting or exposing others.
If you’re sick and you think you’ve been exposed to the new coronavirus, the C.D.C. recommends that you call your healthcare provider and explain your symptoms and fears. They will decide if you need to be tested. Keep in mind that there’s a chance — because of a lack of testing kits or because you’re asymptomatic, for instance — you won’t be able to get tested.
Ask yourself: Are your typical responses in alignment with the values behind your stress? If you’re worried about your family getting sick because you care about their health, is snapping at them for not washing their hands for long enough the best way to protect your family? If you’re worried about the impact of coronavirus on society, is seeking out constant news coverage the best way to help support your community during this time? Think about how you might change your response to this stress to better facilitate your goals and your purpose.Ask yourself: Are your typical responses in alignment with the values behind your stress? If you’re worried about your family getting sick because you care about their health, is snapping at them for not washing their hands for long enough the best way to protect your family? If you’re worried about the impact of coronavirus on society, is seeking out constant news coverage the best way to help support your community during this time? Think about how you might change your response to this stress to better facilitate your goals and your purpose.
There’s so much happening right now that we can’t control. But — as many people are noticing — there are also unprecedented opportunities amid the fear. Some psychologists argue that true transformative change can occur only during stress or crises. The trick is to channel your coronavirus stress as energy to make the most of this time.There’s so much happening right now that we can’t control. But — as many people are noticing — there are also unprecedented opportunities amid the fear. Some psychologists argue that true transformative change can occur only during stress or crises. The trick is to channel your coronavirus stress as energy to make the most of this time.
Trying to utilize our stress during this scary time might sound overly optimistic or even unfeasible. But consider the alternative. Failing to embrace our stress only creates more stress.Trying to utilize our stress during this scary time might sound overly optimistic or even unfeasible. But consider the alternative. Failing to embrace our stress only creates more stress.
The virus and our response to it are incredibly complex. But later, we will be able to ask ourselves how we each responded to this crisis. Did we live in accordance with our values? Did we make the most of this opportunity to learn and grow personally, to connect with loved ones, and to prepare for the next time we face a crisis?The virus and our response to it are incredibly complex. But later, we will be able to ask ourselves how we each responded to this crisis. Did we live in accordance with our values? Did we make the most of this opportunity to learn and grow personally, to connect with loved ones, and to prepare for the next time we face a crisis?
Kari Leibowitz is an interdisciplinary graduate fellow at Stanford University, where Alia Crum is an assistant professor of psychology and head of the Stanford Mind & Body Lab.Kari Leibowitz is an interdisciplinary graduate fellow at Stanford University, where Alia Crum is an assistant professor of psychology and head of the Stanford Mind & Body Lab.