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.
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.
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.