GOOD STRESS, BAD STRESS:

HERE’S HOW TO FIND YOUR SWEET SPOT.

TOO LITTLE STRESS KEEPS YOU FROM THE DIFFERENCE BETWEEN

REACHING YOUR POTENTIAL. GOOD AND BAD STRESS
TOO MUCH STRESS CAN HARM YOUR HEALTH. Stressors — from work deadlines to raising POSITIVE RESPONSE
kids to workouts — aren’t intrinsically good or Inspired, energized, motivated
bad. And your response is unique each time.
Focused and alert
I’M ROCKIN’ IT Explore edges of comfort zone
Balance stress, rest, recovery
Learn, grow, get stronger
WORK DEADLINE
NEGATIVE RESPONSE
PERFORMANCE

STARTING TO
GET MY ATTENTION STARTING SUN MON TUE WED THU FRI SAT
Weak, worried, demoralized
TO FREAK OUT
Distracted and scattered
Don’t challenge yourself
Not enough rest/recovery
I’M SO BORED CRASH AND BURN
Cortisol and adrenaline go up
Possible muscle loss, fat gain
Blood sugar, immunity, metabolic, sleep, sex
LESS STRESS MORE STRESS
hormones disrupted

HOW DO YOU HANDLE STRESS? ARE YOU IN YOUR STRESS SWEET SPOT?
Some factors are intrinsic but most you have some control over.

PERMANENT CAN BE SHAPED/BUILT

CURRENT SUPPORT COPING
GENETICS HISTORY ENVIRONMENT ATTITUDE
STRESS LOAD NETWORK ABILITY

MORE Stress-
resistant
Practiced
at handling
Moderate Often
outdoors,
Strong Calm
yourself
Go with the flow,
Optimistic,
STRESS
TOLERANT stress in nature when Proactive,
emotional Confident,
Spend time Agile,
with loved View stress as a
ones challenge to rise to
STRESS TOO LOW JUST RIGHT STRESS TOO HIGH
Stress- Little Very high Often in Weak Overwhelmed Trouble adapting,
LESS prone practice or clinical, by emotions Pessimistic,
Lethargic Energized Anxious or obsessive
STRESS
TOLERANT with stress very low industrial Reactionary, Bored Engaged and interested Depressed
spaces Not confident,
Paralyzed, Unfocused Actively moving toward goals Panicked and flailing
Little time View stress as a Directionless Learning and growing Stuck or numb
with loved problem to avoid
ones Purposeless

REACH YOUR POTENTIAL, WITHOUT CRASHING AND BURNING.

FOR INSPIRATION AND ENERGY

1. SET EFFECTIVE GOALS 2. START WITH ONE ACTION 3. TRACK YOUR PROGRESS 4. SPEND TIME WITH
EACH DAY A COACH OR MENTOR
Goals that motivate 1 2 3
are:
• Specific and
measurable
Document behaviors, processes, and outcomes.
• Challenging but
realistic How do you feel different?
• Broken down into How do you look different?
small actions
What have you learned?
• Focused on process vs outcome Getting help from someone you admire, and who
Commit to do it for the next 2 weeks. (Be sure it’s What are you proud of? will hold you accountable, makes the process of
• Documented as a plan of daily, weekly, monthly something you’re confident you can do every day.) What frustrations did you have? change and growth much easier.
behaviors

FOR REST AND RECOVERY

1. PRACTICE PARASYMPATHETIC ACTIVITIES 2. MEDITATION

Walking outside Yoga, Slow stretching Boosts the immune system Supports the development of new brain
Moderate sun exposure Easy swimming cells, neural connections, and gray
Improves sleep, mood, and emotional
Enjoying nature Hot tub or sauna matter
regulation, and circadian rhythm
Low-key music Having sex Sharpens focus, mental clarity,
Massage Non-competitive play Lowers blood pressure, heart rate, stress
attention, memory, and recall (even
hormones, and inflammation
Deep breathing Mindfulness/meditation when not meditating)
Laughing Green tea
Note: Screen time is actually stimulating, so it doesn’t help you here.

3. GET OUTSIDE 4. BALANCE YOUR EXERCISE ROUTINE 5. PRACTICE SELF-COMPASSION

Exercise relieves stress by increasing blood flow, • Ask for help/support when needed
Being in nature lowers stress hormones getting you outside, burning calories, and stimulating
your parasympathetic nervous system. • Get coaching if you feel stuck
and heart rate and improves mood and
immunity, giving you motivation and Most effective: a mix of intense strength training, • Get counseling if you feel helpless
energy to cope with your next challenge. conditioning, cardio, and low intensity recovery. • Know your limits, honor them
When stressors are up, decrease intense exercise; • Unplug at least once a week
when they’re down, increase it.

For the full article explaining this infographic:

http://www.precisionnutrition.com/good-stress-bad-stress