#70: Radical Stress Management

A BRIEF MEDITATION

This majestic tree in Elsenfeld, Germany stands tall in the face of strong winds. Just as its deep and extensive roots draw nourishment from the earth, our practices can deepen our sense of well-being during turbulent times.

Our rituals don't have to be overly involved. Just taking one conscious breath after the other can deepen our stability and inner peace. When we get quiet and centered inside, we see the impermanent nature of life. All storms pass.

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MANTRA BREAKDOWN

This mantra is a profound reminder that to find peace amidst chaos, we need to accept two things.

First comes the acceptance of external circumstances that are definitely out of our control.

The second level of acceptance goes a bit deeper. It requires a recognition of the physical and emotional sensations present in our own stress response.

A tightness in the chest. Blood running hot through the veins. A flutter in the heart. It doesn't always feel good in there, and that's okay.

Instead of running away or numbing the discomfort, embracing the reality of these sensations is how we get past them. When we are willing to face them, we release the disturbance.

Coming to terms with our external and internal reality is a moment-to-moment practice that makes us radically more resilient and empowered to face anything we encounter in life.

ADDITIONAL QUOTES

• "You must learn to let go. Release the stress. You were never in control anyway." - Steve Maraboli

• "Sometimes the most important thing in a whole day is the rest we take between two deep breaths." - Etty Hillesum

• "Serenity is not freedom from the storm but peace amid the storm." - Anonymous

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3 POWERFUL STRATEGIES FOR IMMEDIATE & LASTING STRESS RELIEF

Stress, that ever-present companion in our lives, can be a tricky thing to manage.

Here are 3 powerful ways to navigate the tumultuous waters of stress: two short-term coping mechanisms and one long-term strategy to help you find your inner calm.

→ IMMEDIATE: Get out of your head by actively engaging your body.

One quick way to get out of your head and release any pent-up stress is, unsurprisingly, through movement. Engaging in high-intensity physical activities like cardio, rock climbing, or boxing often demands your full attention, forcing you to push aside any stale thoughts and worries plaguing your day.

PRO TIP: If you need to creatively solve a problem, take the following steps:

1. Take 2-3 mins to write out the problem you're facing on paper.

2. Let go of the intention, and immerse yourself in an activity where you're no longer thinking about the problem. This can be taking a 15-minute brisk walk in nature, cooking, painting, playing music, etc.

When you distance yourself from your worries, your subconscious mind has the space to process them, and creative solutions surface on their own!

→ IMMEDIATE: Calm down your nervous system.

Depending on your baseline cortisol levels and time of day, intense physical workouts are not always the solution.

Instead, consider down-regulating your system with breathing techniques. One powerful exercise (often employed by the Navy SEALS) is box breathing. Box Breathing is one inhale, one hold, one exhale, and one hold each for 4 counts, repeating as needed to induce a state of calm.

Another method, especially useful before bedtime, involves deliberately tensing and relaxing your muscles, getting you closer to a relaxed state in a couple of minutes.

→ LASTING: Practice the Circle of Concern versus the Circle of Control to repeatedly let go of what you can't control.

Stress usually happens because we fixate on things beyond our control. To keep this kind of thinking at bay, we have to (repeatedly) remind ourselves to let go of what we can't influence.

The Circle of Control versus Concern exercise helps reinforce this truth. Here's how it goes:

1. Draw two circles, one inside the other. Label the larger one the Circle of Concern, and the smaller one the Circle of Control.

2. Within the smaller circle, identify the things you can control, and in the larger circle, acknowledge the things you cannot.

Practicing this exercise regularly will reprogram your approach to stress by increasing your awareness of what you can influence, ultimately leading to a more balanced and empowered state of mind.

DIG DEEPER

When it comes to stress management, the more tools you have at your disposal, the better. We recommend this book by Emily Nagoski and this book by Richard Carlson. If you've read something that's changed the way you manage stress, please let us know!

MOMENTUM TIP OF THE WEEK

Rough day? The right words from the right person can sometimes make all the difference.

Use the AskAI chatbox to get a pep talk from someone you really admire. For example:

"Hey, it feels like I'm juggling 38 things in my brain, and it's making me feel scattered and foggy. What would Brené Brown say to help me break out of my funk?”

If you could get a pep talk from anyone (past or present), who would it be? Reply to this email to let us know! 🤓

IT’S ALL GOOD (NEWS)

Here are a few stories that may spark curiosity and wonder. ✨

• 👩🏼‍🎓 Culture: Students Building Bridges Across the American Divide

• 🦫 Creatures: Urban Beavers Reintroduced to London After 400 Years

• ☀️ Sustainability: "World’s First Off-Road Solar SUV" Just Drove Across Morocco Powered Only by the Sun

• 🌊 Environment: “Every Square Inch Is Covered in Life”: The Aging Oil Rigs That Became Marine Oases