Stress-busting skills to try in everyday life
Life Kit: Health
Deep Dive
What is the main focus of the Stress Less series by NPR?
The Stress Less series focuses on teaching evidence-based skills to manage stress effectively, rather than eliminating it entirely. It emphasizes practical strategies to increase positive emotions and cultivate joy, even during challenging situations.
Who is Judith Moskowitz and what is her contribution to stress management?
Judith Moskowitz is a research psychologist at Northwestern University who has spent years studying strategies to increase positive emotions and help people cope with stress. Her research focuses on skills that can work in any situation, even for individuals facing extreme challenges like metastatic breast cancer or caregiving for dementia patients.
What is the first takeaway for managing stress according to the episode?
The first takeaway is to spend more time noticing positive events. This involves broadening your focus to appreciate small, positive moments, such as enjoying a good cup of coffee or savoring a kind gesture from a neighbor. Savoring these moments can boost your coping skills and counterbalance stress.
How does practicing gratitude impact health and longevity?
Practicing gratitude has been linked to a 10% lower likelihood of premature death in a study of nearly 50,000 women. It also improves physical and mental health, with evidence showing it can reduce symptoms of PTSD and increase feelings of well-being, even among Vietnam War veterans.
What is the role of mindfulness in stress management?
Mindfulness involves paying attention to the present moment without judgment. It helps build the foundation for joy and positive emotions by slowing down and focusing on current experiences, such as the sensory details of washing dishes. This practice can reduce stress and improve emotional resilience.
What is diaphragmatic breathing and how does it help with stress?
Diaphragmatic breathing, or deep belly breathing, involves engaging the diaphragm to take slow, deep breaths. This technique activates the parasympathetic nervous system, lowering heart rate and blood pressure, and promoting a sense of calm and ease. It is a quick and effective way to manage stress in moments like traffic jams or before meetings.
What is positive reappraisal and how can it help in stressful situations?
Positive reappraisal is the practice of finding the bright side in a negative situation. For example, thinking 'it could have been worse' helps reframe challenges in a more positive light. This skill can reduce the emotional impact of stress and foster resilience, though it may not work for every situation.
How can self-compassion help in managing stress?
Self-compassion involves treating yourself with the same kindness and understanding you would offer a friend. It counters self-criticism and helps build emotional resilience. Simple acts like journaling, giving yourself a pep talk, or indulging in small pleasures can foster self-compassion and reduce stress.
Why is it important to identify and use personal strengths during tough times?
Identifying personal strengths helps counteract self-criticism and builds confidence during challenging times. Knowing your strengths, such as being a good listener or creative, can guide decision-making and goal-setting. Progress toward attainable goals increases positive emotions and provides a sense of control.
What is the overall message of the Stress Less series?
The series emphasizes that stress management is a practice, not a one-time fix. By combining skills like noticing positive events, practicing gratitude, mindfulness, and self-compassion, individuals can build resilience and experience more joy. These skills are tools that require consistent effort but can significantly improve emotional well-being.
- Stress management focuses on coping, not elimination.
- Judith Moskowitz's research emphasizes effective strategies to boost positive emotions.
- The techniques discussed are applicable to various stressful situations.
Shownotes Transcript