By Marina Khidekel, Editorial Director at Thrive Global
From a young age, we’re conditioned to look for physical warning signs. If we feel a cold coming on or spot a rash, we schedule an appointment with a doctor to get it checked out.
But we’re not nearly as attuned to warning signs when it comes to our mental health — and that has serious consequences on our lives, new Thrive research shows.
Ninety-one percent of Americans say ignoring or not knowing their warning signs of overstress has had a negative impact on their lives, according to a new nationally representative survey of more than 2,000 people between the ages of 18 and 85. The areas that respondents said suffered most when they waited too long to address their stress are major contributors to our overall happiness and well-being: relationships with friends and family, mental health, physical health, and finances.
Not only did people say that ignoring signs of stress had a negative impact on their mental well-being, but most revealed they have no idea how to stop the situation from happening again and again. Nearly three quarters of respondents said that they wish they knew more small everyday steps to improve their mental well-being, and nearly half admit that when it comes to managing stress, they don’t know where to start.
For World Mental Health Day, organizations around the world are doing the important work of raising awareness around mental health issues. But these new statistics point to a desperate need for small steps to manage the impact of negative stress before it grows cumulative and overwhelming. So at Thrive, we’re focusing on action.
Pioneering research from Leanne Williams, Ph.D., the director of Stanford Medicine’s Precision Mental Health and Wellness Center, is shining a light on the importance of spotting our warning signs of overstress so we can take meaningful steps to improve our mental health.
Using high definition brain MRI technology, Williams has identified eight different types of brain “short circuits” that can happen when we’re under extreme stress, which she calls biotypes. Biotypes occur when our brain circuits get “stuck” in a loop of thoughts, feelings, and behaviors we can’t get out of. For instance, the Rumination biotype happens when we’re unable to stop brooding over a negative experience or interaction, and Anxious Avoidance is the feeling of being overstimulated and driven to remove ourselves from situations causing us stress.
“These short circuits aren’t a form of weakness or a personality flaw,” Dr. Williams writes. “They’re biology interacting with our experience. And everyone experiences them at some point.” (Thrive Founder and CEO Arianna Huffington talks of recognizing herself in the Rumination biotype.)
Knowing about these biotypes can help us take action, because when we recognize patterns in ourselves in the ways we think, feel, and behave in moments of extreme stress, we can intentionally respond to our stress in ways that better serve us. We can learn strategies for building resilience and managing stress before it boils over and harms our mental health. Williams believes the more you understand about your own brain, the better equipped you are to live the life you want.
You may be wondering: So what are some of the actions I can take each day to protect and improve my mental health?
Here are some science-backed tips that Thrive Global and Stanford Medicine have created together to help you identify your stressors, recognize your patterns and warning signs of overstress, and take action to improve your life. The first three tips are designed to help you identify your thought patterns under negative stress and adopt an action-oriented mindset. The Microsteps that follow will help you take action.
Identify one source of negative stress in your day.
Before you can solve a problem, you have to name it. Pinpoint just one experience or scenario in your daily life that routinely creates negative stress. Interactions with a certain person? A moment at home, during your commute, or at work that always seems to be rushed and unpleasant? Once you recognize a pattern, you can begin to take steps to prevent stress from becoming cumulative and unmanageable.
Think of your brain as a battery.
This simple metaphor will change the way you think about managing stress. When negative stress builds up, it drains your battery. But when you check your battery charge and choose a recharge strategy, you can course-correct before it leads to a mental health crisis.
Identify your stress response.
Each of us responds differently to negative stress. And learning to recognize your own thought patterns is the first step to making changes that will improve your life. Check out Dr. Leanne Williams’s breakdown of the eight biotypes here.
Take five minutes to write down the feelings and behaviors you exhibit under negative stress.
For example, do you feel overwhelmed, anxious, irritable, sad, worried, self-deprecating, panicked, numb, or like you want to run away? No one knows your stress response better than you, and writing it down will help you detect patterns so you can get proactive about managing stress.
Set aside one minute of recovery time after a stressful meeting.
You can build up to five minutes, but the important thing is to begin. Instead of returning immediately to your work, take a short, brisk walk, which will activate your senses and help modify your breathing, or just a few minutes of breathing. Consciously building in just a few minutes helps you to collect your thoughts, recharge, and bounce back from any challenges.
Observe your breathing when you open up your email in the morning.
Eighty percent of us hold our breath for short bursts of time while reading our emails, which disrupts our breathing and increases stress.
Take one minute at the start of the day to pre-empt negative stress with a positive affirmation.
An affirmation is a simple recharge strategy that helps you focus on the positive. Before you take on the day’s demands, identify a negative feeling and reframe it in your favor. For example, if you frequently feel judged (by yourself or others) for falling behind or not measuring up somehow, try: I am able to do everything that needs to be done. If you often feel overwhelmed or stressed, try: I am enough.
At the end of each day, recall one moment that caused you stress and reframe it.
Reframing is the active and intentional shifting of our mindset. It’s about pausing to intentionally take in the world through a different lens. Practicing reframing at the end of each day will strengthen your ability to put your stress in perspective and reframe in the moment.
Set aside a specific time each day or week dedicated to Worry Time.
Recent science shows that people who actually schedule time to worry reduce their anxiety, stress, and depressive symptoms significantly more than people using standard anxiety treatments. Make it five minutes or 15 minutes, whatever you geed. Any amount of time you can commit to is worthwhile. Write down or reflect on your worries and concerns.
Choose an in-the-moment technique for moments when you begin to worry or ruminate.
It might be a moment of breathing, reframing or reciting your positive affirmation. You’ll reduce stress in the moment and remind yourself to revisit something causing you stress during your scheduled worry time.
A few minutes before bed, escort your devices out of your bedroom.
You’ll decrease the mind clutter and anxiety that come with a stressful day. Disconnecting from the digital world will help you sleep better, deeply recharge and reconnect to your wisdom and creativity.
Take 10 minutes to journal or meditate before bed.
To quiet the mind and prepare for sleep, try listing out what you are grateful for, reframing stressful situations in your day, jotting down goals or to-do’s for the next day, or simply free writing your thoughts and feelings (sometimes called a “mind dump”). This will help clear your mind of mental clutter and unwanted thoughts or ruminations.
Invite a friend or colleague to lunch or coffee, or even a “virtual
Consider going deeper on a few connections you currently have. Inviting someone you already know to lunch and getting to know them in a deeper way is important for building human connections that optimize brain function, and is good for your mental and physical well-being.
This content is informational and educational, and it does not replace medical advice, diagnosis or treatment from a health professional. We encourage you to speak with your health-care provider about your individual needs, or visit NAMI for more information.
Try not to wait too long before you help yourself. A neutral outsider is a great support system.