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Everybody feels stress and knows it intimately, but very few of us think about what stress actually is.
Stress is a thought. That’s it. No more, no less. If that’s true, then we have complete control over stress, because it’s not something that happens to us but something that happens in us.
The dictionary definition of stress is a “bodily or mental tension resulting from factors that tend to alter an existent equilibrium.” It is your thoughts out of balance.
The medical definition of stress is “the perception of a real or imagined threat to your body or your ego.” It could be a tiger chasing you or your belief that your spouse is mad at you – even if he or she is not. Whether it’s real or imagined, when you perceive something as stressful, it creates the same response in the body.
A cascade of adrenaline, cortisol, and other stress hormones floods your system, raising your heart rate, increasing your blood pressure, making your blood more likely to clot, damaging your brain’s memory center, increasing belly fat storage, and generally wreaking havoc on your body.
The operative word here about stress is that it is a perception, also known as a thought or point of view. There are objective stressors — war, death of loved ones, financial troubles, starvation, dental work. But how these affect us determines our bodies’ stress response. Imagine Woody Allen and James Bond, each with a gun pointed at his head — same external stressor but entirely different responses.
When I was very sick with chronic fatigue, barely able to work, a single father with two kids, thinking I had to go on disability, I worried constantly. I couldn’t sleep and everything seemed stressful. Then, a wise man told me that I had to stop worrying. I argued with him strenuously, providing a comprehensive list of all the real external events that were stressful to me. He just kept repeating that worrying was toxic; he said what really mattered was how I viewed the situation, and he kept telling me that I just needed to stop worrying.
And slowly, very slowly, I trained myself to watch my thoughts, my perceptions, and when a stressful thought came into my head, I stopped, took a deep breath, and just let go. It’s like a muscle—it gets stronger the more you use it, but if you let go, it relaxes.
But of course, life takes over and things happen, such as all the “D’s:” divorce, death, deadlines, demands, dumb thoughts, and dumb schedules. And as anyone does, I get sucked into negative thinking, which creates stress in my body. My sleep gets interrupted, my muscles get tight, my mood gets cranky, but then I breathe and remember that stress is all in my head. We get so attached to our way of thinking, to our beliefs and attitudes about the way things should be or shouldn’t be, that it makes us sick.
This doesn’t mean that I don’t respond to injustice or experience intense feelings of joy, happiness, sadness, loss, or pain – I do. But I try just to be fully in them when they come, then experience the next moment, then the next and the next, and just show up with my whole self with love and attention. That’s the only thing I can do.
Most people, when they look at my life, think I’m crazy and wonder why I’m not more stressed—running a medical practice; writing books and blogs; teaching all over the world; working on health policy; volunteering in Haiti, churches, and orphanages; being a father, son, brother, partner, friend, boss, and more. But it’s actually quite simple – I don’t worry about things much. I simply wake up and do the next thing as best I can.
And when things get out of control, which they do, I simply make a gentle U-turn. It’s like a GPS for my soul. Your GPS doesn’t yell at you and call you stupid or judge you for taking a wrong turn. In the sweetest voice imaginable, the GPS reminds you to take the next possible U-turn.
Each of us has to find out how to make our own U-turn. There are some wonderful ways I have discovered that work very well for me!
Here’s how ease my stress, incorporating these into each and every day:
Remember that stress is just how your body responds to real or imagined threats based on your perceptions of them. Life may throw curveballs at you but if you step back, take a deep breath, and try making a gentle U-turn, you can start worrying less and focus more on moving forward.
Mark HymanMark Hyman, MD, believes that we all deserve a life of vitality - and that we have the potential to create it for ourselves. That’s why he is dedicated to tackling the root causes of chronic disease by harnessing the power of Functional Medicine to transform healthcare. Dr. Hyman and his team work every day to empower people, organizations, and communities to heal their bodies and minds, and improve our social and economic resilience.