THE UPSIDE OF STRESS EBOOK
The author of The Willpower Instinct delivers a controversial and groundbreaking new book that overturns long-held beliefs about stress. And while most of us do everything we can to reduce it, Stanford psychologist and bestselling author Kelly McGonigal, Ph.D., delivers a. The Upside of Stress: Why Stress Is Good for You, and How to Get Good at It by Kelly McGonigal. Read online, or download in secure EPUB format. Editorial Reviews. Review. Advance Praise for The Upside of Stress: “In this smart, practical Kindle Store · Kindle eBooks · Health, Fitness & Dieting.
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The author of The Willpower Instinct delivers a controversial and groundbreaking new book that overturns long-held beliefs about stress. eBook . Rethink stress, and watch your life change for the better. "The Upside of Stress is a perfect how-to guide for anyone who. In the Introduction of The Upside of. Stress, Kelly McGonigal establishes an important concept: stress isn't always bad. “Stress is what arises when something .
Stress is A interesting look at stress and the way it affects our lives. I loved that she cites actual scientific studies throughout the book to support her conclusions. One of the biggest things I took from The Upside of Stress: Kelly McGonigal. The author of The Willpower Instinct delivers a controversial and groundbreaking new book that overturns long-held beliefs about stress.
What if we could intentionally approach our stress feelings instead of habitually avoiding them. What if we could relate to our stress feelings as helpful?
What if we could relate to our stress feelings as our body making energy that we can use to accomplish whatever we need to do? Particularly if we value our health, relationships and productivity. The Downside of Stress: For decades we have been given the message that stress is bad for you and that we should avoid it. This message, however well attended, may actually be the harmful part of the equation. How so? Let me explain with another quick metaphor: The Polygraph Suicide Machine: Imagine you're strapped into a very sensitive polygraph machine.
Connected to the polygraph machine was a gun pointed at your head. The mad scientist, super villain or installation artist which ever you prefer who created the machine tells you that if your stress goes above a certain level, the gun will go off and kill you.
What happens when you start to feel a little bit of stress? Most people would become very distressed. They would feel stress about feeling stressed. This may even engender a self-perpetuating negative upward spiral. For many of us, the gun would go off before even had a chance to do our yoga breathing or pop a Xanax.
This metaphor is an amplification of what happens within many of us when we relate to stress as if it were a problem or a threat to our health and functioning. If we relate to our stress feelings as a problem or even as toxic, it is natural to try to escape from them or otherwise resist them. The problem is that when it comes to thoughts and feelings, resisting them often engenders an ironic rebound effect. In other words, it makes it worse.
As an experiment, try not to think about a white bear for the next 60 seconds. Ready, set, go How'd you do? Most people report automatically thinking about a white bear.
Essentially, the rule of thumb is, when it comes to thoughts and feelings, if you're unwilling to have them, you will.
That which you resist, persists. This applies to stress feelings too. The more you resist feeling stress, the more you feel stress. So what can we do about this interesting predicament? For starters, you could read the book. But read on if you want the cheater-pants executive summery. The Three Stress Responses: People think there is only one kind of stress. Many people think all stress is bad. Lots of people think all stress is physically bad for you.
But Dr. McGonigal's research is finding that this is far from the truth. In fact, the belief that stress is harmful may actually be killing you. McGonigal asserts that there are in fact three types of stress response: The Threat Response: Put yourself in the following scenarios and name the stress responses the answers are included, so it's kind of a shitty quiz, but what ever.
Imagine you're a gazelle eating grass on an African savanna. You hear a very faint rustling in the bushes, and out of the corner of your eye you catch a glimpse of a tiger charging in your direction. Instantly, your body becomes flooded with adrenaline and cortisol. Stress hormones that elevate your level of arousal and convert sugar into energy that your muscles can use to take action. There is a clear is escape rout. The Threat Response Mama Tiger: Imagine you're a mama tiger.
The Upside of Stress
You're hungry. Your babies are hungry. You go out hunting. You come upon a savanna where a delicious looking gazelle is munching on grass. You slowly creep up on him. He hears you. You know it's now or never. The gazelle is within striking distance. The Challenge Response Baby Tiger: Imagine you're a baby tiger. You wander away from mom for a minute. You see a hungry looking predator hyena headed for you. You know mom is right around the corner. You notice your baby has wandered away.
You hear his distress cry. You investigate. You see baby tiger, he's shaking and very distressed. The predator hyena is long gone but baby is still upset. You know baby is distressed. The Tend and Befriend Response The point being. The feelings of arousal what we call stress the animals are having is all essentially the same. It's all the feeling of the body making energy to take action. The animals reaction is based on their evolutionarily conditioned instincts motivational feelings and is largely dictated by stimulus in the environment.
Corporate Accountant: Imagine your an accountant at a large corperation. Your boss drops by your cubicle and drops a huge pile of work on your desk and says "we need this done by tomorrow and we need you to present the results to the CEO at the board meeting". The Threat Response, you're relating to your own stress feelings as a threat B: The Challenge Response, you're relating to the stress arousal as fuel in your tank to accomplish the task at hand C: The Tend and Befriend Response, you're utilize your stress arousal to mobilize you to reach out when you need it.
People and Stress: The main difference between people and other animals is language. Language is obviously helpful, but it can lead to certain problems. Specifically, distorted or unhelpful maladaptive beliefs. With people, their beliefs about stress and their relationship to stress largely determines their response to stress.
A belief that stress is harmful can transform an otherwise adaptive bodily function arousal into a tremendously maladaptive anxiety or panic condition. What Can We Do? How Do We Do That? The following are just a few of the most effective psychological skills and tools for flipping pants shitting panic into gnar stoking energy and prosocial behavior. This generally increases emotional awareness and gets us out of our crazy heads and into the direct, felt experience of the emotion, in the here and now and out of the highly dramatic "can you believe what that asshole just said" there and then.
Acceptance and Change: In other words, accept your automatic thoughts and feelings, and change your behavior. This gets us in the habit of allowing the feelings to be there for us to use as fuel to take action.
Stay Solution Focused and Take Action: The Simple Catchphrase: Reach Out: Now you know why. You might need help someday. Oh well. Never too late to start right: According to Dr. McGonagle, A person's "Stress Mindset" is the primary determinant of which stress response we will have in a given situation. McGonigal's research, the reason the various Stress Mindsets have such a profound effect on our wellbeing is because they inform ongoing behavior. In other words, they change the way you act.
Threat Responses elicit elusive, defensive and aggressive behavior. This tends to be maladaptive in the long term in just about any social milieu. Think about bullies like Hitler. Maybe they gain in the short term, but people hate it when these guys win, and they tend to ban together and take them down after a while. Challenge Responses elicit determined, innovative creatively engaged behavior. This tends to be adaptive in the longterm. Think about innovators like Steve Jobs or Henry Ford who was famous for saying "weather you think you can or you think you can't, you're right".
Tend and Befriend Responses elicit empathetic, cooperative behavior. This tends no pun intended - ouch to be very adaptive in the long term, think about social alchemists like Mother Teresa, Martin Luther King and Gandhi.
Maybe they eat dirt at first, but people love it when these special people win, and they tend to ban together and rally behind them and their causes. They are all horrendously tired and overused examples of good and bad behavior. But that's beside the point.
And furthermore, Bernie Madoff and Elon Musk just don't have the same impact. The Nerdy Stuff: The neurological and neurochemical substrates of the Threat Response, the Challenge Response and the Tend and Befriend Response are all essentially the same, but with a few important differences.
All three of the stress responses feature increased blood serum levels of stress hormones: The Challenge Response features additional increased blood serum levels of other resilience boosting hormones: The Tend and Befriend Response features increased blood serum levels of hormones associated with reduced stress related cardiovascular disease and increased prosocial behavior: In conclusion.
Your Stress Mindset largely determines your stress response. An appropriate stress response largely determines how adaptive your behavior is and weather or not stress kills you, or makes you stronger Drop The Mic.
Just go ahead and buy the fuckin' book.
You're going to love it. Five Stars!!!!!!!!! View all 14 comments. Jun 07, Wil Reynolds rated it really liked it. LOved this book, here are my crib notes, mostly for myself, but overall should give you a gist of the book and my takeaways.
Top 5 takeaways: Nor does a stress free life ensure happiness. High levels of stress come along with the things we want, love, purpose, etc. When you feel stress rising, ask yourself, what are my bigger than self goals and how is this an opportunity to serve them? The people who reported high levels of stress, but didn't believe that stress was harmful, were NOT more likely to die.
The Upside of Stress Summary
They actually had the lowest risk of death of people in the study. Even those who reported having low stress. She has spent her life convincing people that stress was bad for their health. Chapter 2 The study of maids How do you build your resources to handle life's challenges, and build resiliency to stress, vs letting them spiral out of control. Situations you can't control become opportunities to grow.
Stress Mindset Interventions: Test of telling people this: Feeling like you don't belong can change everything you experience. His Ivy league freshmen read stories from upper classmen with messages of "this will change over time" in African American Students The one time intervention improved their health, happiness, and performance over the next 3 years over students who were not selected into the test.
BY graduation those in the group who participated in the group had much higher GPAs, they closed the typical GPA gap between minority and non minority groups at the school. The intervention changed 2 things 1 - Changes the response to problems, they view them as short lived and just part of the college experience I was told to expect this 2 - Those who received the intervention had made closer friendships and were more likely to have found mentors over their time.
The Upside of Stress: Why Stress Is Good for You, and How to Get Good at It
Belonging intervention matters!! The idea that a 30 min intervention could alter the trajectory of someone's life, results in people just not believing its real. They seem too good to be true, but it is. That 30 minute "this is normal" intervention did just that.
They contradict a deeply held belief about change, and how deeply rooted problems are difficult to change. Small shifts in mindset can set off a cascading effect. HOw can I change my mindset about stress? Oxytocin, one of the hormones given off at times of stress, is also part of what helps to repair and strengthen the heart, NOT weaken it. The higher the of people who said they felt stress yesterday, the higher the nations life expectancy and GDP.
Also predicted higher national scores on happiness and satisfaction with life, more people who reported being stressed yesterday, means more satisfied with work, life, and health. People who lived in countries with high amounts of violence, poverty, or corruption things we would think of as stressful didn't have a likely correlation with stress. People who had experienced the highest of stressful events, or considered yesterday stressful were more likely to say their life was meaningful, more than others who had low events.
People with meaningful lives worry more and have more stress than those with less meaningful ones. Emotional Agility. Susan David. Amy Cuddy.
The Art of People. Dave Kerpen.
When to Rob a Bank. Steven D. Daniel Goleman. The Organized Mind. Daniel J. Smarter Faster Better. Charles Duhigg. The Achievement Habit. Bernard Roth.
Ego Is the Enemy. Ryan Holiday. The Road to Character. David Brooks. Amy Morin. Never Split the Difference. Chris Voss.
Robert Maurer Ph. The Icarus Deception. Seth Godin. Mini Habits. Stephen Guise. Rising Strong.
Better Than Before. Gretchen Rubin. The Practicing Mind. Thomas M. The Happiness Equation.
Neil Pasricha. Waking Up. Sam Harris. A Mind For Numbers. Barbara Oakley. Why Zebras Don't Get Ulcers. Robert M. The Little Book of Talent. Daniel Coyle. Chip Heath. The Confidence Code. Katty Kay. Martin E. Designing Your Life. Bill Burnett. Arianna Huffington. To Sell Is Human. The Charisma Myth.
Olivia Fox Cabane. The Honest Truth About Dishonesty. Dan Ariely. Before Happiness. Shawn Achor. Jordan B. Between the World and Me. Ta-Nehisi Coates. Search Inside Yourself. Chade-Meng Tan. How to Be Interesting. Jessica Hagy. Full Catastrophe Living Revised Edition.Mar 18, Jolien rated it it was amazing Shelves: You just clipped your first slide! Get this book to learn how to do that.
And it works as easy as ! The Art of People. Bill Burnett. The plainspoken, sensible McGonigal addresses herself to skeptical readers, admitting freely that she was unconvinced when first presented with this view. The Upside of Stress challenges you to stop trying to get rid The gazelle is within striking distance. Dec 30, Jason Pettus rated it it was amazing Shelves:
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