Stress has long been viewed as the enemy.
In the 1960s, the United States began its war on fat, with many people believing that all fat was bad for you. At an alarming rate, people began cutting fats from their diets. Over time, however; research showed that there are two types of fats: healthy and unhealthy. Studies have found that healthy fats can reduce the risk of stroke, heart disease and cancer, support cognitive function, and even help maintain a healthy body weight.
During that same era, the World Health Organization reached a similar conclusion about stress, deeming all stress harmful and therefore a foe. Stress can certainly cause wear and tear on multiple bodily systems and contribute to disease, but that may not be the full story. A certain amount of stress can be beneficial.
In the book The Upside of Stress, Stanford psychologist Kelly McGonigal explains that stress has been blamed for everything from the common cold to depression. McGonigal conducted a study involving 30,000 adults, asking how much stress they had experienced over the previous year and whether they believed stress was harmful to their health. What she found was remarkable: those who believed stress was harmful were 40% more likely to die over the next eight years than those who did not believe stress was harmful.
Their mindset had a direct correlation to their health.
In another experiment, Stanford psychologist Alia Crum studied employees at a financial firm during a financial crisis. One group watched a video explaining how the right amount of stress can be beneficial and even help build resilience. The other group was told that stress was harmful and did not watch the video.
The results showed that the group who viewed the video experienced improved mental well-being, greater energy, fewer physical symptoms, improved concentration and increased happiness. Their work performance even improved, all because they had “reframed” their mindset around stress.
A simple example of healthy stress is going to the gym. When we lift weights, the body experiences stress and muscle tissue breaks down. During recovery, whether through rest, stretching, walking or sleep, the body repairs itself and becomes stronger and more resilient. Over time, the body can handle greater loads and increased intensity.
In periodized training programs designed for competition, athletes also include tapering phases before major events so the body can fully recover and perform at its best.
Without recovery, however, the body weakens and becomes more susceptible to injury. Just as physical stress from exercise can help us become stronger with proper recovery, the stresses of everyday life can also help us grow when balanced with intentional recovery strategies.
Here are three stress-recovery strategies organized into three levels: micro, mid and macro.
Micro-level recovery occurs in short moments throughout the day. Taking a walk, listening to music, practicing breathwork, meeting a friend for lunch or taking a short nap can provide brief mental and physical resets that help recharge us during busy routines.
Mid-level recovery involves longer; more consistent habits built into daily life. Taking days off, spending quality time with family and friends, enjoying hobbies and getting a good night’s sleep are all examples of mid-level recovery practices that allow us to unplug and restore ourselves more fully.
Macro-level recovery occurs when we take extended time away to fully unwind and reset, such as going on vacation. Often, when we step away for a longer period, we discover some of our most creative ideas and gain renewed perspective. Just as a car needs a tune-up to perform at its best, so do we.
In today’s world, it is easy to overlook the importance of recovery while navigating life’s constant demands. Yet recovery has always been part of human nature. That is why it is important to develop recovery strategies and practice them regularly to maintain a healthy balance.
Within these practices, we may discover greater peace, enjoyment and fulfillment that genuinely add to our lives and happiness. And by reframing our mindset around stress, we may become better equipped to handle life’s challenges, developing greater resilience along the way. In time, stress itself may even become a friend, giving us opportunities for growth and reducing the fear we often attach to it.
