Deconstructing Stress: Anatomy, Origins and Its Impact on Thoughts, Focus and Brain Activation
Stress is a common experience that affects us all in various aspects of our lives. Whether it’s work-related pressure, personal challenges, or everyday worries, stress can take a toll on our mental and physical well-being.
Research from the American Institute of Stress paints a compelling picture of stress’s reach. Their findings reveal that a staggering 77% of people regularly experience physical symptoms caused by stress, and an equally significant 73% regularly experience psychological symptoms caused by stress. Burnout is recognized as a chronic condition by the WHO. These numbers serve as a stark reminder that stress isn’t merely a mental phenomenon; it has far-reaching consequences that demand our attention.
To effectively manage stress, it is helpful to understand its anatomy – where it originates and how it manifests in our thoughts, focus, and brain activation. In this article, I will explore the different levels at which stress occurs and provide strategies for effectively managing and reducing stress. All this information is based on the book Positive Intelligence, written by Shirzad Chamine, and my experience as a PQ Coach.
The Levels of Stress
Stress can occur at multiple levels, influencing our thoughts, focus, and brain activation. Understanding these levels can help us identify the root causes of stress and develop strategies to mitigate its impact.
Stress at the Thought Level
At the thought level, stress is often fueled by our internal saboteurs. These saboteurs are negative thoughts and beliefs that distort reality and create unnecessary stress. It’s important to recognize that stress arises when our saboteurs deceive us, leading to false and harmful thoughts. By identifying and challenging these saboteurs, we can alleviate stress and gain a clearer perspective on the situation.
Stress at the Focus Level
Stress is closely linked to our ability to be present and focused on the current moment. When we are stressed, it indicates that our attention is scattered and not fully engaged in the present. By cultivating mindfulness and being fully present, we can reduce stress and increase our ability to handle challenging situations.
Stress at the Brain Activation Level
Stress is deeply rooted in the activation of the survival brain region. This region, composed of the brainstem, limbic system, and parts of the left brain, is responsible for our fight-or-flight response. When stress occurs, it means that this survival brain region is activated. On the other hand, the PQ brain region, which includes the middle prefrontal cortex and parts of the right brain, is associated with the sage mindset. Activating the PQ brain region can help us maintain a sense of calm and clarity, even in the face of challenging situations.
The Impact of Saboteurs and Sage
Our thoughts and focus play a significant role in determining whether we experience stress or calmness. Understanding the impact of saboteurs and sage can help us navigate stress more effectively.
Saboteurs: The Source of Stress, Fear, and Anxiety
Saboteurs are the internal voices that generate stress, fear, and anxiety (Chamin, 2016). They thrive in the survival brain region, constantly pulling our attention towards the future or the past. By recognizing the presence of saboteurs and their negative influence, we can begin to challenge their lies and reduce their impact on our stress levels.
Sage: The Key to Calmness and Clarity
In contrast to saboteurs, sage represents wisdom and clarity within us (Chamine, 2016). The sage mindset resides in the PQ brain region and is associated with positive emotions and a calm state of mind. By activating the sage within us, even in challenging situations, we can maintain focus, clarity, and a sense of calmness. The sage encourages us to be fully present in the current moment, eliminating stress caused by past or future concerns.
Strategies for Managing Stress
Now that I’ve have explored the anatomy of stress and the impact of saboteurs and sage, let me offer some effective strategies for managing stress. These strategies focus on activating the PQ brain region and reducing the influence of saboteurs.
PQ Reps: Activating the Sage Mindset
PQ Reps, short for Positive Intelligence Repetitions, are exercises designed to activate the PQ brain region and strengthen the sage mindset. By engaging in PQ Reps, we can shift our focus to the present moment and reduce stress. These repetitions could include activities like deep breathing, visualization, or mindfulness practices, and these can be a brief as 10 seconds up to 15mins. By consistently practicing PQ Reps, we build resilience and enhance our ability to handle stress.
Gentle Contemplation: Challenging Saboteur Lies
When stress persists despite engaging in PQ Reps, gentle contemplation can help us identify and challenge the lies perpetuated by saboteurs. By examining the thoughts and beliefs causing stress, we can expose their falsehood and reframe our perspective. This contemplation involves exploring worst-case scenarios and finding ways to transform them into opportunities or gifts. When we shift our focus from stress-inducing thoughts to constructive contemplation, we can reduce stress and gain a clearer outlook.
The Judge Saboteur: Exposing the Lies
The Judge Saboteur is a prominent source of stress for most if not all of us. This saboteur convinces us that we need a specific outcome (X) to be happy, and any alternative outcome (Y) would result in misery. By examining the lies perpetuated by the Judge Saboteur, we can challenge its influence and reduce stress. Contemplating the truth that X would be great but Y can be transformed into a gift and an opportunity, we eliminate the main source of stress caused by the Judge Saboteur.
Here are two illustrations of how stress is instigated by specific saboteurs—the Controller and Hyper Achiever saboteurs—alongside strategies to effectively manage their impact.
The Controller Saboteur: Embracing Fluidity
The Controller Saboteur leads us to believe that we can control every aspect of our lives to achieve the best outcome. However, the truth is that control is not always possible, and life is filled with unpredictable events and interactions. By embracing fluidity and adjusting to unexpected circumstances, we can reduce stress and partner with the uncontrollable elements of life.
Strategy: Empower yourself by contemplating how you can align your aspirations with collaborative efforts and adapt to unforeseen circumstances. This will transform you into a skilled sailor, guiding your life’s journey through the waves of uncertainty with flexibility rather than attempting to rigidly control every step.
The Hyper Achiever Saboteur: Finding Happiness in Every Step
The Hyper Achiever Saboteur convinces us that happiness can only be achieved through continuous accomplishment. This mindset perpetuates stress as it sets unrealistic expectations and creates a never-ending cycle of striving for the next big thing. By shifting our focus from the final outcome to finding enjoyment and fulfillment in each step of the journey, we can reduce stress and increase our chances of success.
Strategy: Take proactive steps by reflecting on the reality that happiness resides within your own state of mind and is attainable at every stage of your journey. This practice empowers you to cherish each moment and navigate stress with greater efficacy.
Conclusion
Understanding the anatomy of stress and the interplay between saboteurs and sage is crucial for effectively managing stress. By recognizing the levels at which stress occurs and implementing strategies to activate the sage mindset, we can reduce stress and increase our resilience.
Engaging in PQ Reps, challenging saboteur lies through gentle contemplation, and embracing fluidity and present-moment focus are powerful tools for stress management. By cultivating awareness, mindfulness, and a positive mindset, we can navigate the challenges of life with greater calmness, clarity, and well-being.
Navigating Life’s Seas with Calmness!
If you’re seeking personalized guidance and support in finding your own path to calmness, I invite you to take the next step. Book a 30-minute discovery call with me, and together, we can explore how I can assist you in charting a course toward a more serene and centered life.
Whether you’re navigating complex leadership challenges, aiming to enhance your professional performance, or seeking a deeper sense of inner peace in your role, our conversation can mark the initial stride in your journey towards achieving greater leadership efficacy and personal equilibrium.
During our call, we’ll discuss your unique circumstances, challenges, and aspirations. I’ll share insights and strategies that have helped countless individuals like yourself find their way to tranquility amidst life’s waves. This call is an opportunity for us to connect, understand your needs, and determine how I can best support you moving forward.
Embarking on a voyage of self-discovery and growth requires courage, and I commend you for taking this initial step. To schedule your 30-minute discovery call, please click here.
Remember, the calm harbor you seek is within reach, and I look forward to being a part of your journey toward navigating life’s seas with calmness.
Chamine, S. (2016). Positive Intelligence. Greenleaf Book Group Press
