We can’t always control the stressful events in our lives, but we can control our response to them. A clinical psychologist offers a 5-part framework for re-engineering your default reactions to stress, allowing you to process pressure in a healthier way that protects your physiological well-being.
Our typical stress response is often automatic, a holdover from ancient survival instincts. In the modern world, this “fight or flight” reaction is triggered by deadlines and difficult colleagues, leading to a state of chronic physiological arousal. This framework is about consciously choosing a more adaptive response.
The framework involves five key areas of focus:
- Social Response: Instead of getting drawn into negative social dynamics at work, choose to maintain a healthy distance.
- Emotional Response: Instead of bottling up stress, choose to share it with a supportive listener at home.
- Physical Response: Instead of pushing through fatigue, choose to take intentional micro-breaks to calm your nervous system.
- Cognitive Response (External): Instead of personalizing others’ actions, choose to see them as a reflection of the other person’s state.
- Cognitive Response (Internal): Instead of fearing criticism, choose to view it as a valuable opportunity for growth.
By consciously practicing these new responses, you can retrain your brain and body to handle stress more effectively, preventing it from escalating into a chronic health issue.