Overcome stress: appreciate the positive and rectify the negative aspects
Stress, often seen as a negative force, can actually have positive effects on our mental health when managed effectively. This "good stress" or eustress, as it's sometimes called, can improve memory, mental focus, and problem-solving abilities by activating brain alertness and stimulating brain activity [1].
However, it's important to note that unmanaged stress, or "bad stress," can have detrimental effects on both mental and physical health. To mitigate these harmful effects, evidence-based techniques are essential for stress management.
Mindfulness and Physical Exercise
Mindfulness, a technique developed by Edmund Jacobson, is one such approach that decreases stress, increases motivation and productivity [9]. It, along with other evidence-based stress management techniques, plays a significant role in promoting mental clarity, emotional balance, and resilience [8, 9].
Regular physical activity also aids in stress management by releasing endorphins, enhancing mood, and improving cognitive functions like memory and focus [3].
Nature and Nutritional Compounds
Spending time in nature can also be beneficial for stress management. Research shows that spending 20-30 minutes in nature at least three times a week can decrease stress hormone levels by almost 20% [11]. Certain nutritional compounds, like l-theanine, found in green tea, can also be helpful for stress management [15].
L-theanine promotes relaxation without sedation, making it an effective tool for managing stress [15]. In fact, Brain Feed's 250 mg L-theanine capsule contains an equivalent amount found in 15-20 cups of green tea.
Long-Term Benefits of Managing Stress
Training oneself to reframe stress as a motivator can lead to long-term benefits. Those who were trained to view stress positively scored higher on exams conducted 1-3 months after the training session [6]. Animal studies also show that being subjected to short-term stress leads to increased memory after two weeks.
Moreover, stress develops new connections in the brain and prepares it for challenges posed by stress, building resilience. Acute short-term stress can even stimulate the production of new brain cells [1].
Stress Before Important Events
Stress before an important event can push you to plan effectively, practice adequately, and do your best. Short-term stress, either before or after learning, can improve recall of learned material.
In conclusion, managing stress through evidence-based methods supports maintaining the benefits of good stress while mitigating the harmful effects of bad stress on mental health. Programs like the Mindfulness-Based Stress Reduction (MBSR) program, an eight-week program following physical and mental exercises, have been shown to reduce stress by 64% and increase optimism, mood, and confidence [8]. By adopting these techniques, we can harness the power of stress to improve our mental health and well-being.
- Engaging in mindfulness techniques, along with physical exercise, can significantly contribute to stress management and improve mental clarity, emotional balance, and resilience.
- Spending time in nature and consuming nutritional compounds like l-theanine found in green tea can also aid in managing stress by reducing stress hormone levels and promoting relaxation.
