Make Stress Work For You

The first martial arts class swords class I’ve ever went to I ended up being the slowest one in the class.

I thought this was just because I was new, but after a few classes went by I found that my speed was still an issue. Then one day, while we practiced defenses, my instructor came up to me, grabbed my shoulder and told me:

“You gotta relax. You will be a lot smoother if you weren’t so tense. “

To my surprise, I was tensing up my body every time I grabbed my sword. Once I became aware of this I took a deep breath and relaxed. Immediately after relaxing I found that my strikes and blocks occurred much faster and with a lot more ease.

When I realized I was unknowingly feeling tense I started to wonder where else this was happening in my life. I ended up finding that I was tense when doing a lot of other activities, including the very basic day-to-day tasks in my life.

The problem was, I was so use to feeling tense I just considered it normal. Once I started to recognize these feelings of stress I was able to combat it and increase my work flow. This ended up leading me to researching and learning a lot about how about I can use stress to make myself get work done more efficiently.

Recognizing Stress

21724214923_1979416282_b

There are two kinds of stress(Actually three, but the third is less common than the other two): Acute Stress and Chronic Stress.

Acute Stress is that short term stress you have when reacting  to an immediate threat or an event that heightens a strong emotional response.  While Chronic stress is the long term stress that occurs when responding to emotional pressure(s) for a long period of time.

While acute stress can help stimulate that exhilarating feeling you get from riding a roller coaster or skiing down a slope, chronic stress is the far less fun one that can cause severe physical and mental strain. Along with anxiety, irritability, and depression, chronic stress has also been known to weaken the immune system and cause permanent brain damage.

Despite the dangers of chronic stress, a lot of people tend to not recognize they are suffering from it. There are very notable symptoms to help identify the feelings of chronic stress, but the one I found to be most effective is body scanning.

Body scanning is not only a very effective way to identify if you’re feeling stressed, but also a great way to help relax the areas of the body that are tense. The process can even take as little as 10-15 minutes to do.

To start off, find a comfortable position and take a few deep breathes. Once you’re feeling comfortable and cleared your mind, it’s time to start the body scanning process. Start by focusing on your feet, noting the sensations felt in this position. Identify if there is any tenseness present. If so, take a few deep breaths and relax them. Then, slowly work your way up, doing this same process one body part at a time, until you have fulled relaxed all parts of your body.

Once you finished relaxing your body, take a few deep breaths and open your eyes. Take a couple more deep breaths and slowly come out of your seated position before resuming normal activities.

Control Your Stress

Body scanning isn’t the only way to combat chronic stress. Studies have found that the most effective ways to overcome chronic stress is through regular exercise and meditation.

StockSnap_Z60BJERD3G

What these two solutions have in common is that they practice mindfulness. One of the biggest causes for chronic stress is worrying too much about problems out of your control. Instead of constantly thinking about the tasks in the future it’s important to be mindful about the tasks currently in front of you. By letting your mind wander away from the present activity you are allowing yourself to be distracted.

This causes, what Cal Newport describes in his book, Deep Work, as attention residue:

“People experiencing attention resident after switching tasks are likely to demonstrate poor performance on that task, and the more intense the reside the worse the performance.”

One of the best way to practice mindfulness is to take up hobbies that require you to be in this state of mind. This can include getting involved activities such as martial arts, yoga, or creative arts. Just doing some sort of activity that brings you in that meditative state and focus on the the task at hand. By being more mindful with our tasks we reduce that feeling of anxiety for any future tasks.

Finally, another extremely effective way to combat stress is by organizing and planning. Scheduling when you allow yourself to work, take breaks, and practice mindfulness helps organize your thoughts and give you a much less cluttered mind. This not only gives you a better feeling of control in your life, but it also provides a way to effectively track your tasks and stick your your To-Dos.

Make Stress Work For You

Stress can definitely be a helpful way to keep you on task, but it can also be a hindrance for getting the most work done. What really helps make stress beneficial is to not perceive stress as negative. In fact, by perceiving stress as a challenge for getting things done you can gain very positive health benefits from it.

When dealing with stress it’s important not to let it get out of control. By keeping your tasks organized and balancing your work and leisure you can keep stress in check. Doing so will help prevent you from worrying about stressing overwhelm you and instead use it as a strategy to be more productive.

 

Advertisements

Epic Quest of Awesome

It’s Day 5 now since I started questing at Nerd Fitness Academy, and I have to say, the experience has been very fun so far. As I battle Bosses and Gain XP I am working each day to try to implement Steve Kamb’s Level Up Your Life ideals into my own.

This of course, means making my own Epic Quest of Awesome(Which, in short is a gamified bucket list). I have overlooked my Impossible List carefully and followed suit to separated each item into it’s own Quest Category.

Each Quest is worth 20 XP. After every 100XP is hit(or 5 Quests total) I gain a level. In addition to regular quests there are also Master Quests, extremely difficult quests that automatically level you up once you hit them.

The one tweak I’m making to my EQA draws from my Runescape-playing days, and color code the quests. Each Quests will be colored as such:

  • Quest Completed
  • Quest Started
  • Quest Not Started

Russ’ Epic Quest of Awesome

Below you will find a list of what I want to accomplish over the years. My Epic Quest is a progress and is subjected to change over time.

Completed Quests

Level 2

Level 1

North America Quests

  • Rock Climb Devil’s Tower
  • 50 points in 50 States(2/50)
  • Snow Board in Jasper, Canada
  • See an Aurora Borealis
  • Hike the Ice Age Trail(More Info.)
  • Strawberry Hill(More Info.)
  • Corn Palace(Morn Info.)
  • Travel to Canada

Central/South America Quests

  • Backflip on top of Macchu Picchu

Europe Quests

  • Paraglide in Chamonix Europe
  • Step foot in Sweden
  • Hot Air Balloon Ride in Sweden
  • Marcle Aches Cave(More Info.)

Africa Quests

  • Surf in Killer Point Mocorro

Far East Quests

  • Go to a Japaense Hot Spring
  • Bunny Island, Japan
  • Fuji Mountain Race(More Info.)

South Pacific Quests

  • A Simple Walk Into Mordor(More Info.)
  • Scuba Dive Australia’s Coral Reef
  • Bungee Jump off Victoria Fall Ridge

Ninja/Strength Quests

  • 10 Years Martial Arts(1/10)
  • 10 Years Weaponry(0/10)
  • Complete All Fitocracy Quests(More Info.)
  • Run Alpha Warrior(Texas & California)(More Info.)
  • 5 No-Kip Muscle Ups
  • 15 Second Human Flag
  • Sign White Block at Fight or Flight Academy
  • Post a 5-Minute Parkour Montage
  • Pick a Master lock

Flips & Twists Quests

  • Front Flip
  • Back Flip
  • Aerial
  • Side Flip
  • Corkscrew
  • 540 Kick

Personal Level-Up Quests

  • Skinny Dipping
  • Cliff Swinging
  • Make Food(Cheese, Wine, Yogurt)
  • Visit A Sunken Ship
  • Take A Sniper’s Course
  • Get a Wax
  • 1,000 Photo Challenge[Progress]
  • 1,000 Geocaches
  • Spontaneous Vacation

Rock Star Quests

  • [PIANO] Piano Man By Billy Joel
  • [PIANO] Roses and Butterflies By Making April
  • [PIANO]  Guitar vs Piano By Goukisan
  • [GUITAR] Guitar vs Piano By Goukisan
  • [HARMONICA] The Times They Are Changing by Bob Dylan
  • [HARMONICA] Piano Man By Billy Joel

Education Quests

  • Get a Helicopter Pilot License
  • Become SCUBA Certified
  • Learn to Sail A Boat
  • Get a Motorcycle  License
  • Publish a Mobile App
  • Write a Novel
  • Obtain a Bachelor’s Degree
  • Obtain a Master’s Degree

Les Stroud/Survivalist Quests

  • Score 300 With Recurve Bow[More Info.]
  • Make Deer Jerky
  • Finish a Survival Adventure Race[More Info.]
  • Wilderness First Responder Certification
  • Waterfront Lifeguard Certification
  • Build and Shoot Arrows from Scratch
  • Take a NOLS semester Course[More Info.]
  • 7-Day Survival with BOB
  • 21-Day Survival, only Knife

Running & Races Quests

  • First Marathon
  • Barefoot Marathon
  • Minneapolis Ground Rounds(51 Miles)(More Info.)
  • 50-Ultra Marathon
  • 100-Ultra Marathon
  • Spartan Sprint
  • Spartan Super
  • Spartan Beast
  • Spartan Trifecta(Sprint + Super + Beast In 1 Year)
  • Triathlon Sprint(750m S/20K B/ 5K R)
  • Triathlon Olympic (1500m S/40K B/ 10K R)
  • Triathlon Half-Iron(1.2 mi S/90K B/21K  R)
  • Triathlon Iron(2.4 mi S/180K B/42K R)

Events/Conferences Quests

  • Eeyore’s Birthday
  • Room 13 San Antonia[More Info.]
  • Sundance Film Festival
  • Cirque De Loteil
  • Google Local Guides Summit
  • Red Bull Art of Motion

Financial Quests

  • Have $10,000+ in Saving before 2019
  • Adopt a Minnesota Highway
  • Earn 1,000 Subscribers on Challenge List

Master Quests

  • Get A Career Allowing Me to Live Anywhere
  • Completed a Barkley Marathon[More Info]
  • Obtain a PhD

Challenge List Mini-Quests