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Stressing Out? S.T.O.P.

Time: 1 to 3 minutes

Two-thirds of Americans say they need

help for stress. But stress itself is not the
problem. Its how we relate to stress.
The stress response is critical to our
survival. It can save our lives or enable a
firefighter to carry a 300-pound man down
20 flights of stairs. Of course, most of us
dont encounter a life-or-death threat all
that often. We usually experience stress re-
actions in response to thoughts, emotions,
S T O P
or physical sensations. If were actively
worried about whether we can put food on
the table or get the perfect exam score, Stop what youre Take a few deep Observe your Proceed with
presto: the stress reaction activates. And if doing; put things breaths. If youd experience just something that will
the bodily systems involved in stress dont down for a minute. like to extend this, as it isincluding support you in the
slow down and normalize, the effects can you can take a thoughts, feelings, moment: talk to
be severe. Over time, we can succumb to, minute to breathe and emotions. You a friend, rub your
among other things, high blood pressure, normally and can reflect about shoulders, have a
muscle tension, anxiety, insomnia, gastro- naturally and follow what is on your cup of tea.
digestive complaints, and a suppressed your breath coming mind and also no-
immune system. in and out of your tice that thoughts Treat this whole ex-
Creating space in the day to stop, come nose. You can even are not facts, and ercise as an experi-
down from the worried mind, and get back say to yourself in they are not per- ment: Get curious
into the present moment has been shown as youre breath- manent. Notice any about where there
to be enormously helpful in mitigating the ing in and out as emotions present are opportunities
negative effects of our stress response. youre breathing and how theyre in the day for you to
When we drop into the present, were more out if that helps being expressed in just STOPwaking
likely to gain perspective and see that we with concentration. the body. Research up in the morning,
have the power to regulate our response to shows that just taking a shower,
pressure. naming your emo- before eating a
Heres a short practice you can weave tions can turn the meal, at a stop light,
into your day to step into that space be- For more on volume down on before sitting down
tween stimulus and response. mindfulness the fear circuit in at work and check-
practice, go to the brain and have ing email.
mindful.org/ a calming effect. You can even use
Elisha Goldstein, Ph.D., is a clinical inpractice. To Then notice your your smartphones
psychologist and the author of The Now Effect submit questions body. Are you message indicator
and coauthor of A Mindfulness-Based Stress
about techniques, standing or sitting? as a reminder to
Reduction Workbook.
the workplace, How is your pos- STOP, cultivating
or relationships ture? Any aches more mindfulness
and home life, or pains? with technology.
email inpractice@ What would it
mindful.org be like in the days,
weeks, and months
ahead if you started
stopping more often?

Elisha Goldstein

66 mindful August 2013