TO STRESS IS HUMAN; TO REDUCE IT DIVINE.
As much as we dread it, stress is a natural human response to any number of challenges or threats – perceived or real - throughout our lives. In its “Stress in America” survey, the American Psychological Association (APA) reports that a majority of Americans say their stress levels have increased over the past five years. Financial stress ranks at the top of their worries, followed closely by work, health and personal relationship stress. The field of stress research is extensive, with studies like this dating back decades and covering a wide range of topics, from brain structure changes to the impact of workplace stress. They have been sounding the alarm bell for years now: stress is bad for our health. It can debilitate us. Stress can kill us.
So if we know this to be true, and the science continues to build the case emphatically and envelope us with mounds of conclusive data, what prevents us from taking action? Why don’t more of us take even the smallest of known first steps towards reducing our stress levels and creating a life of less worry and more contentment?
At Upways Coaching, questions like this keep us up at night. (More on quality sleep later). So today we zero in on why so many of us seem to live our lives in a perpetual state of awareness without action. And today we’ll offer you a chance – an experiment - to start moving the needle on replacing your stresses with greater feelings of calmness and contentment. This is your chance to go from “knowing” stress is bad to actively “doing” something to reduce it.
THE GAP BETWEEN KNOWING AND DOING
While technology and science continue to bring us valuable data and tools to help support an improved life experience, if we expect any positive change to occur, it’s up to us - the mortal humans - to bring these tools into our daily lives and truly apply them. We need to be the metaphorical horse that drinks the water!
And one way we can do this is to beat the “know-do” gap. The “intention-behavior gap”. Plenty of science-backed studies have proven time and again there is a disconnect between our “intention” to do a thing and the actual “doing” of the thing. This “know-do” gap is a literal disconnect between what we know to be true and taking action to address it.
IT'S THE “DOING” THAT REDUCES YOUR STRESS.
Now that we “know” we have this gap in our brain circuitry, we invite you to “do” one of our favorite experiments. We share this approach with our clients at Upways Coaching to reduce their stress levels. We know that it works, and for the sake of this trial we’ll use a common lifestyle “knowing” – comprised of four daily habits that almost anyone can do. But here’s the catch: you must be willing to jump the gap from a “knowing” to “doing” mindset. Are you ready and willing? Then let’s go!
CHOOSE ONE NEW THING. THEN “DO” IT.
The concept is simple. There is a “know” and then a “do.
The “know” - We all know that eating healthy, sleeping enough and moving our bodies enough will result in a better outcome – both physically and emotionally.
The “do” – Here’s where YOU come in. Choose just one new healthy DO for each habit below, and then DO it today. We encourage our clients to mark their calendar for every day they follow through on their do. Draw an “X” or a happy face - bright-colored Sharpies make it fun.
Choose one new “do” for…
Eating. This one feels so annoyingly obvious. We all know we need to eat fresh, unprocessed foods - ideally cooked or raw - with low to no chemicals or words we can’t pronounce on the packaging.
Choose and Do: Your job is to choose ONE NEW THING you will eat (or drink) today – that you know will be good for your body and mind. And then DO this thing. Maybe you’ll drink four 8oz. cups of water today and do it every day this week. H20 is the body’s cleaning system! Choose your one thing. Then do it.
Sleeping. How much sleep do you get every night? While our sleep needs vary widely, the Mayo Clinic offers a general guideline for adults 18 and older of 7+ hours per night. And quality of sleep matters too.
Choose and Do: Choose ONE NEW THING to improve both the quality and quantity of your sleep routine. And then DO this thing. A favorite idea from the experts is to climb into bed an hour before you plan to be asleep. Since most of us get into bed and spend the next 30-60 minutes getting comfortable and doing a mental download of the day, we don’t truly fall asleep for at least an hour. So your ONE NEW THING could be to get in bed an hour earlier tonight. A new nightly meditation or gratitude review is another popular do. A good night’s sleep will lower your stress hormones, cortisol and adrenaline levels, which in turn will calm your body’s natural stress responses.
Moving. Like healthy food and water and adequate sleep, we have known all our lives that daily exercise improves the way we feel. Walking, jogging, running, cycling, stretching, yoga. Get moving!
Choose and Do: Choose ONE NEW THING that will move your body and reduce your stress levels today. Walk outside your front door and take just 500 steps or about ¼ mile. Take a walk with a friend or your dog and share the win! Do a jog or short bike ride. If you already move every day, do ONE NEW THING to step it up a notch. Just a 10-minute walk will release endorphins and improve your mood. To ramp up the effects, shoot for 30-60 minutes. An added benefit of moving your body is the cognitive and emotional relief you’ll feel – through the changes in scenery, the distractions and mental mind-shifting your physical motion brings. A win-win. So get moving!
YOU HOLD THE POWER TO MAKE IT A BETTER DAY.
With a nod to the late great poet Alexander Pope, who famously said, “to err is human; to forgive divine” we like to say that “to stress is human; to reduce it divine!” If you’re ready to bridge the gap between knowing and doing and beat the odds of most Americans who face the agonies of stress when there is a solution - try this exercise today.
And if you feel that the guidance and support of a life coach might offer the added boost you need to jump the know-do gap, you can visit us at upways.co or message us at 406-334-3625. Our first two intro coaching sessions are free.
FOR EXTRA CREDIT – AND DOPAMINE HITS…
Connect with others! Ideally in person, although a virtual or phone conversation works too. And connect with positive people, avoiding those who deplete your energy. Research tells us that connecting with humans and animals and nature replenishes and strengthens our emotional and cognitive reserves.
Express daily gratitude. Practice shifting your mind towards what is well. Give honest compliments to others or start a journal to notice the good things in life. Notes like “I got along better with my co-worker today” or “I’m finally over my cold” will jog our minds about where to feel thankful.
Practice digital detoxing. One of the healthiest ways to set boundaries and almost instantly drop your stress levels is setting time blocks for digital detox. We recommend daily “micro-detox blocks” (from 30-60 minutes) and longer for weekly and monthly unplugs - from half-days to full weeks. These digital detox blocks create essential space for more intentional self-reflection and one of the fastest routes to reducing stress and anxiety.
