How to find your stress “sweet spot” and ways to reduce your chronic stress

Not all stress is bad. A little bit of stress in life can motivate us and make us feel more engaged and focused. It can help us move things forward to achieve our goals. However, chronic stress is incredibly damaging to our physical, mental and emotional health.

How Stress Is Damaging

When we feel stressed, our sympathetic nervous system (“fight or flight”) and stress hormones, adrenaline and cortisol, turn on. This increases our blood pressure and heart rate and shuts down our non-essential to survival body processes, for example digestive activity. Over time, when the body is chronically on high alert, we can experience increased anxiety, depression, digestive issues, difficulty sleeping and concentrating, weight gain, and muscle tension. We also increase our risk for developing heart disease, heart attacks, high blood pressure and stroke.

Our Reactions To Stress Are Changeable

It is important to realize that each person reacts to stressors in different ways. The way we react depends on how we are wired (genetics), past traumas, our environment, our support network and our attitude toward life. It is helpful to know that your reactions are shaped by many factors. When you become aware of these factors, you may find better coping mechanisms. 

You know you’re in a stress “sweet spot” if you feel a little stressed out but you also feel engaged and energized and you are growing and moving towards your goals. 

Alternatively, you stress level is in an unhealthy range if you constantly feel that you are treading water or you feel highly anxious. Physical symptoms include constant muscle tension, headaches, feeling very fatigued, like a “tense tiredness”. 

Ways to feel more in control of your stress

1. Setting challenging but doable goals that are realistic and timely.
2. Committing to one action every single day for 2 weeks.
3. Tracking your progress and checking in with how you feel.
4. Finding a coach or mentor to hold you accountable and support your goals.

But equally important is finding ways to reduce chronic stress. Here are some helpful suggestions to reduce stress hormones and sympathetic nervous system activity:

1. Practice parasympathetic (rest and digest) activity every day. For example snuggling with a pet or loved one or practicing deep breathing.
2. Meditate for a few minutes each day.
3. Spend time outdoors. 
4. Practice self-compassion. 

You can download, print, and post this infographic to remind yourself of ways to reduce your stress levels:

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