How to Manage & Better Understand Stress | Dr. Elissa Epel & Dr. Andrew Huberman

Summary

In this insightful discussion, the guest, a stress scientist, explains the complexities of stress, highlighting both its positive and negative aspects. Stress is not inherently bad; it's the body's response to challenges that can be either beneficial or harmful. The conversation emphasizes how chronic stress and constant overthinking can be detrimental, and offers practical advice for managing stress, such as improving awareness of physical signs, using breathwork, and understanding how thoughts influence stress. The speaker also discusses the societal increase in stress levels, especially among young adults and marginalized groups, and the role of resilience and perspective in managing stress as one ages.

Takeaways

• 😀 Stress can be both good and bad, and understanding the distinction is key to managing it effectively.
• 😀 Stress occurs when we feel overwhelmed by demands that exceed our resources, whether physically or mentally.
• 😀 The stress response is natural and necessary for survival, but problems arise when we stay in a stressed state for too long.
• 😀 Chronic stress, often caused by ongoing challenges like caregiving or work, can have significant negative effects on our health.
• 😀 The majority of stress today comes from our thoughts, especially when we overthink or ruminate on stressful topics.
• 😀 Awareness of how our mind works is essential in preventing unnecessary stress, as we often misinterpret our thoughts as real threats.
• 😀 Coping with stress requires managing our thoughts, either by challenging negative thinking or diverting our focus.
• 😀 Practical tools for managing stress include mindfulness, breathwork, physical activity, and quality rest.
• 😀 Stress levels are higher in young adults, women, and marginalized communities, with older adults generally experiencing less stress due to life experience.
• 😀 Most people are unaware of how much stress they carry in their bodies, such as through tension in the shoulders or clenched fists.
• 😀 Stress awareness and taking regular 'check-ins' with our bodies can help us recognize and release accumulated tension.

Q & A

What is stress, and how is it commonly understood?

Stress is often seen as a negative experience, something that overwhelms us and has harmful effects. However, stress can be categorized into different types, including acute and chronic stress, and it's not inherently bad. It simply refers to the feeling of being overwhelmed when the demands on us exceed our available resources.

How does stress manifest, and what are the key factors in its impact?

Stress manifests when we feel overwhelmed by life’s challenges. It’s not just the stressful events themselves, but how we respond to them that determines the impact. A key factor is our stress response — when it is activated, it helps us survive and recover. However, persistent stress can be problematic when the response is triggered continuously, especially by our thoughts.

What is the difference between acute and chronic stress?

Acute stress is the short-term stress that arises from immediate challenges, such as deadlines or arguments, and is typically followed by recovery. Chronic stress, on the other hand, is prolonged and can result from ongoing issues like work pressure, caregiving, or health worries, which can have lasting effects on mental and physical health.

What role do thoughts play in stress, according to the transcript?

Thoughts are identified as the primary propagators of internal stress. We tend to ruminate or overthink stressful situations, which keeps the stress response active. This mental loop can prevent recovery and lead to ongoing stress if not managed effectively.

What are some common tools used to manage stress, and how effective are they?

Common tools for managing stress include breathwork, exercise, running, sleep, and deep rest. These practices can help regulate the stress response and provide relief. However, managing the internal stress caused by overthinking requires more targeted strategies to address the mental aspect of stress.

How should we address ruminating thoughts and overthinking when stressed?

The advice is to approach the issue in a multi-faceted way. First, awareness of how our mind works is crucial. We can either work with our thoughts, understanding the source of stress and rationalizing it, or attempt to divert our thinking to prevent getting stuck in a cycle of rumination.

What does the 'red mind' or 'threat mode' state refer to?

The 'red mind' or 'threat mode' state refers to the mental and physiological state we enter when we perceive a threat. It's characterized by an overactive stress response that leads to rumination and problem-solving, often without resolving the actual issue. Prolonged engagement in this state is detrimental.

What does research suggest about stress across different age groups?

Research shows that stress levels tend to decrease with age. Older adults (over 65) generally experience less stress due to a greater sense of perspective and life experience. In contrast, young adults report significantly higher stress levels, with certain marginalized groups facing even more intense stress.

Why do people often not notice the stress they're experiencing?

People may not notice their stress because they are so accustomed to the constant pressure of modern life. This stress becomes normalized, and individuals may not recognize physical symptoms of stress, such as tension in the body. Stress often accumulates in unnoticed ways, like clenched fists or shoulders.

What is the significance of checking in with how we hold stress in our body?

Regularly checking in with how we hold stress in our body is an important first step in managing it. Tension in areas like the shoulders, jaw, or hands can be physical signals of stress. Recognizing these signs allows us to address the stress before it escalates.