Find Your Sweet Spot

HOW TO SORT GOOD STRESS FROM BAD STRESS

INSIGHTS FOR BALANCING STRESS IN DAILY LIFE THE STATION FOUNDATION

STRESS & SUCCESS PRACTICAL

®

PERFORMANCE

OPTIMUM

Little Stress Can Keep You From Reaching Your Potential.

Much Can Harm Your Performance. INCREASING STRESS PERFORMANCE I’M SO BORED I’M ON A ROLL! AAARGH!! YIKES! IT’S OUT OF CONTROL HEY, THIS MIGHT BE GOOD WHERE TO FIND THAT SWEET SPOT FIND BALANCE AT THE INTERSECTION OF GOOD STRESS AND BAD STRESS STRESS & SUCCESS THE STATION FOUNDATION ® 1 1

Too

Productive Stress vs. Unproductive Stress

Stressors – from work, to raising kids, to workouts – are neither good nor bad by nature. They are neutral. But the way you handle them is key to seeing a change in outcomes. Below is an example of how one’s frame of mind colors an attitude:

example TYPICAL STRESSOR UPCOMING DEADLINE

positive response

Inspired, energized, motivated

Focused and alert

Exploring the edges of comfort zone

Balanced approach (stress, rest, recovery)

Learning, growing, getting stronger

negative response

Weak, worried, demoralized

Distracted and scattered

Not challenging yourself

Not enough rest and recovery

Cortisol and adrenaline rise

Possible muscle loss, fat gain

Body systems disruption

(blood sugar, immunity, metabolic, sleep, and sex hormones)

ANY STRESSOR IS NEUTRAL – YOUR RESPONSE TO IT IS KEY

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3 STRESS & SUCCESS THE STATION FOUNDATION ®

How Your Traits Effect Stress

Some factors in you are innate. But other traits afford a degree of control over how you handle them. The chart below shows traits, permanent ones at the top and those that provide an opportunity for development at the bottom, along with the effects of each aspect of traits as it relates to dealing with stress.

more stress tolerant

less stress tolerant

GENETICS HISTORY

STRESS LOAD ENVIRONMENT

Stress resistant

Practice with handling stress

Moderate

Often outdoors/in nature

Spends time with loved ones

Strong

COPING SKILLS ATTITUDE

Calms self when emotional

Relaxed, optimistic, proactive

Confident, agile, ready for stress

Stress prone

Little practice with stress

Ver y high or very low

Often in clinical/industrial spaces

Little time with loved ones

Weak

Overwhelmed by emotions, paralyzed

Difficulty adapting, pessimistic

Reactionary, sees stress as problem

MOST THINGS CAN CHANGE * A FEW DO NOT

COMMUNITY SUPPORT

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PERMANENT CAN BE SHAPED TRAITS CAN BE SHAPED PERMANENT TRAITS STRESS & SUCCESS THE STATION FOUNDATION ®

Stay in Your Stress Sweet Spot

Much like Goldilocks of fairytale fame, humans need stress loads to be more than nothing but less than too much. Knowing your stressors and having effective ways to deal with them is the path to more balance and peace. Thank you, stress sweet spot.

stress too low

Lethargic

Bored

Unfocused

Directionless

Purposeless

stress just right

Energized

Engaged/interested

Actively pursuing goals

Learning/growing

stress too high

Anxious or obsessive

Depressed

Panicked and flailing

Stuck or numb

A WELL-BALANCED STRESS LOAD IS LIKE A GOOD FRIEND

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STRESS & SUCCESS THE STATION FOUNDATION ®

How to Cultivate Your Sweet Spot

The simplest way to enjoy success is to begin by breaking things down into steps. This is how we can learn new things, whether we are verbally or visually oriented. Repetition is the second part of making any process your own. These are your best safeguards against crashing and burning.

SIMPLE STEPS MAKE YOUR PATH CLEAR

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Use These Tips for Inspiration and Energy

1 SET EFFECTIVE GOALS

BEGIN WITH A SIMPLE ACTION

Goals that Motivate Best

Specific and measurable

Challenging but realistic

Broken down into small actions

Focused on process vs outcome

Documented as a plan of daily, weekly, and monthly behaviors

Specific and measurable

One Thing at a Time

Pick a single action that fits with guidelines of step 1. Commit to stay with it for at least 2 weeks. Be sure it is something you are confident is possible to do every day.

TRACK YOUR PROGRESS

SPEND

TIME WITH COACH/MENTOR

Document

Experiences, Processes, and Outcomes. Ask Yourself:

How do I feel different?

How do I look different?

What have I learned?

What am I proud of accomplishing?

What are my frustrations?

Remember, Help is Good

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Assistance from someone you look up to in this area is a good idea. You want them to hold you accountable, which is what makes the process of growth and change much easier. And it helps them grow as well. 4

STRENGTH ACCEPTS AID

Finally, Do Not Skimp on Your Recovery

Rest and recovery are necessary. Your pets know this one. They stretch before activity and recover afterwards with rest and relaxation. Take a tip from your pets. Respect for your parasympathetic system, which regulates rest and digest functions, will ensure you remain in the zone. This section will introduce you to 5 key aspects of keeping yourself in best parasympathetic shape. This is how you maintain the sweet spot you have established as you move forward.

13 STRESS & SUCCESS THE STATION FOUNDATION ®

Effective Activities for Rest and Recovery

a

PARASYMPATHETIC ACTIVITIES

Walking outside

Moderate sun exposure

Enjoying nature

Low-key music

Gentle massage

Deep breathing

Laughing

Snuggling (loved one/pet)

Yoga/slow stretching

Having sex

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REMINDER: SCREEN TIME IS ACTUALLY STIMULATING, SO IT WILL NOT HELP YOUR RECOVERY

Easy swimming

Hot tub/sauna

Non-competitive play

Mindfulness/meditation

Sipping green tea

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Effective Activities for Rest and Recovery

A Closer Look at Music’s Special Place

Music enjoys a special role in life. Research suggests music can benefit our physical and mental health in numerous ways. A recent Cambridge study* involving participants from over 50 countries and 6 continents found links between musical preferences and personality appear universal. The findings suggest music offers currently untapped therapeutic benefits.

PARASYMPATHETIC ACTIVITIES: FOCUS ON MUSIC

The power of music

Improve mood

Decrease pain and anxiety

Facilitate opportunities for emotional expression

Playing

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1

* David M. Greenberg et al, Universals and variations in musical preferences: A study of preferential reactions to Western music in 53 countries., Journal of Personality and Social Psychology (2022). DOI: 10.1037/pspp0000397

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soft music in the background (and dimming the lights) during a meal can help people slow down while eating and ultimately consume less in one sitting.

MUSIC THAT IS STIMULATING WILL NOT HELP YOU IN THIS EXERCISE

Music’s benefits

Heart healthy. Reduces heart rate, lowers blood pressure, decreases cortisol

Can relieve feelings of anxiety and depression by boosting the brain’s production of dopamine

Can relieve symptoms of depression

Stimulates memories

Can assist in pain management

Can meaningfully reduce perceived intensity of pain

Helps people eat less

Increases workout endurance, Improves physical performance

Increases endurance during a tough exercise session

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Effective Activities for Rest and Recovery

bPARASYMPATHETIC ACTIVITIES: DAILY MEDITATION

Boosts the immune system

Improves sleep, mood, emotional regulation, and circadian rhythm

Lowers blood pressure, heart rate, stress hormones, and inflammation

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MEDITATION BENEFITS ARE DELIVERED OVER TIME

Supports development of new brain cells, neural connections, and gray matter

Sharpens focus, mental clarity, attention, memory, and recall (even when not meditating)

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Parasympathetic Activities: focus on daily meditation

Developing Positive Sleep Hygiene

How you prepare for bed can determine how easily you fall asleep. A pre-sleep playbook including some of these tips can put you at ease and make it easier to fall asleep when you want.

1 c PARASYMPATHETIC ACTIVITIES: FOCUS ON SLEEP HYGIENE

Sleep hygiene basics

Keeping a stable sleep schedule

Making your bedroom comfortable and free of disruptions

Following a relaxing pre-bed routine

Building healthy habits during your day can contribute to ideal sleep hygiene

Crafting Sustainable and Beneficial Routines

Makes Healthy Behaviors

Feel Almost Automatic, Creating an Ongoing Process of Positive Reinforcement

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Sleep hygiene benefits

Helps physical and mental health

Improves productivity and overall quality of life

Crafting sustainable and beneficial routines makes healthy behaviors feel almost automatic, creating an ongoing process of positive reinforcement

Sleep hygiene habits

Optimize your sleep schedule

Create a pre-bed routine

Follow daily routines

Create a pleasant bedroom environment to relax and doze off

continued on next page

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MUSIC THAT IS STIMULATING WILL NOT HELP YOU IN THIS EXERCISE

Effective Activities for Rest and Recovery

A Closer Look at Positive Sleep Hygiene 6

2 c PARASYMPATHETIC ACTIVITIES: FOCUS ON SLEEP HYGIENE continued

Set your sleep schedule

Having a set schedule normalizes sleep as an essential part of your day and gets your brain and body accustomed to getting the full amount of sleep that you need.

Have a Fixed Wake-Up Time

Try to wake up at the same time since a fluctuating schedule keeps you from getting into a rhythm of consistent sleep.

Prioritize Sleep

It’s vital to treat sleep as a priority. Calculate a target bedtime based on your fixed wake-up time.

Make Gradual Adjustments

If you want to shift your sleep times, make small, step-by-step adjustments of up to an hour or two.

Don’t Overdo It With Naps

Try to keep naps relatively short and limited to the early afternoon.

Follow a Nightly Routine

How you prepare for bed can determine how easily you’ll be able to fall asleep. A pre-sleep playbook including some of these tips can put you at ease and make it easier to fall asleep when you want to.

Keep Your Routine Consistent

Following the same steps each night, can reinforce in your mind that it’s bedtime.

Budget 30 Minutes For Winding Down

Soft music, light stretching, reading, and/or relaxation exercises.

Dim Your Lights

Try to keep away from bright lights because they can hinder the production of melatonin, a hormone that the body creates to facilitate sleep.

Unplug From Electronics

Build in a 30-60 minute pre-bed buffer time that is device-free.

Test Methods of Relaxation

Instead of making falling asleep your goal, it’s often easier to focus on relaxation. Meditation, mindfulness, paced breathing, and other relaxation techniques can put you in the right mindset for bed.

Don’t

Toss and Turn

If after 20 minutes you haven’t gotten to sleep, get up and stretch, read, or do something else calming in low light before trying to fall asleep again.

Cultivate Healthy Daily Habits

It’s not just bedtime habits that play a part in getting good sleep.

Incorporating positive routines during the day can support your circadian rhythm and limit sleep disruptions.

Get Daylight Exposure

Light, especially sunlight, is one key driver of circadian rhythms that can encourage quality sleep.

Be Physically Active

Regular exercise can make it easier to sleep at night and also delivers a host of other health benefits.

Don’t Smoke

Nicotine stimulates the body in ways that disrupt sleep, which helps explain why smoking is correlated with numerous sleeping problems.

Reduce Alcohol Consumption

Alcohol may make it easier to fall asleep, but the effect wears off,

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Instead of making falling asleep your goal, focus on relaxation

Effective Activities for Rest and Recovery

A Closer Look at Positive Sleep Hygiene 6

2 c PARASYMPATHETIC ACTIVITIES: FOCUS ON SLEEP HYGIENE continued

disrupting sleep later in the night. As a result, it’s best to moderate alcohol consumption and avoid it later in the evening.

Cut Down on Caffeine in the Afternoon and Evening

Because it’s a stimulant, caffeine can keep you wired even when you want to rest, so try to avoid it later in the day. Also be aware if you’re consuming lots of caffeine to try to make up for lack of sleep.

Don’t Dine Late

Eating dinner late, especially if it’s a big, heavy, or spicy meal, can mean you’re still digesting when it’s time for bed. In general, any food or snacks before bed should be on the lighter side.

Restrict In-Bed Activity

To build a link in your mind between sleep and being in bed, it’s best to only use your bed for sleep with sex the one exception.

Optimize Your Bedroom

A central component of sleep hygiene is your sleep environment. To fall asleep more easily, you want your bedroom to emanate tranquility. While what makes a bedroom inviting can vary from one person to the next, these tips may help make it calm and free of disruptions.

Have a Comfortable Mattress and Pillow

Your sleeping surface is critical to comfort and pain-free sleep, so choose the best mattress and best pillow for your needs wisely.

Use Excellent Bedding

The sheets and blankets are the first thing you touch when you get into bed, so it’s beneficial to make sure they match your needs and preferences.

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Cultivate Healthy Daily Habits continued

Set a Cool Yet Comfortable Temperature

Fine-tune your bedroom temperature to suit your preferences, but err on the cooler side (around 65 degrees Fahrenheit)

Block Out Light

Use heavy curtains or an eye mask to prevent light from interrupting your sleep.

Drown Out Noise

Ear plugs can stop noise from keeping you awake, and if you don’t find them comfortable, you can try a white noise machine or even a fan to drown out bothersome sounds.

Try Calming Scents

Light smells, such as lavender, may induce a calmer state of mind and help cultivate a positive space for sleep.

Fine-tune your bedroom to give yourself every advantage to develop your own positive sleep hygiene

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Effective Activities for Rest and Recovery

A Closer Look at Nutrition and Memory

What is the best recipe for maximizing memory? There still is a lot to learn about crafting a brain-healthy diet. However, for now, the best bet for rich memories is forgoing unhealthy fat and remembering to diversify your plant portfolio.

d PARASYMPATHETIC ACTIVITIES: FOCUS ON NUTRITION AND MEMORY

Boost memory

The following foods provide brain-boosting memory function:

Fruits

Vegetables

Whole grains and legumes

Fish

Healthier fats

Herbs or seeds

STRESS & SUCCESS THE STATION FOUNDATION ®

JUNK FOOD LEVERAGES OUR BODY’S NEED FOR FUEL, REPLACING NUTRITION WITH EMPTY CALORIES

One of the biggest health impairments is society’s reliance on processed foods. These foods are high in flours and sugar and train the brain to crave

BRAIN PHYSIOLOGY CHANGES WHEN YOU PULL ADDED SUGARS AND REFINED CARBS FROM YOUR DIET

more of them, rather than nutrient-rich foods such as fruits and vegetables.

A lot of the processed foods we eat are highly addictive and stimulate the dopamine centers in our brain, which are associated with pleasure and reward.

In order to stop craving unhealthy foods, you must stop eating those foods. Once you eliminate added sugars and refined carbohydrates from your diet, the physiology in your brain actually start to change.

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Effective Activities for Rest and Recovery

A Closer Look at Positive Sleep Hygiene 6

1 PARASYMPATHETIC ACTIVITIES: FOCUS ON SLEEP HYGIENE continued

Stress and Depression

Sugar and processed foods can lead to inflammation throughout the body and brain, which may contribute to mood disorders, including anxiety and depression.

When feeling stressed or depressed, it’s often processed foods we reach for in search of a quick pick-me-up.

According to the American Dietetic Association, people tend to either eat too much or too little when depressed or under stress.

Eat too much and you find yourself dealing with sluggishness and weight gain.

Eat too little and the resulting exhaustion makes this a hard habit to break.

In either case, poor diet during periods of stress and depression only makes matters worse. This cycle is a vicious one, but it can be overcome.

A Healthy Gut

YOU ARE WHAT YOU EAT

The gut and brain send messages to one another through the vagus nerve.

The gut is able to influence emotional behavior in the brain.

The brain can alter the type of bacteria living in the gut.

According to the American Psychological Association, gut bacteria produce an array of neurochemicals that the brain uses for the regulation of physiological and mental processes, including mood.

It’s believed 95 percent of the body’s supply of serotonin, a mood stabilizer, is produced by gut bacteria. Stress is thought to suppress beneficial gut bacteria.

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Mindful Eating

Paying attention to how you feel when you eat, and what you eat will help ensure you’re consuming food for fuel and nourishment rather than as a means to manage emotional stress

Keep a food journal to help stay present and focused during meals.

• Knowing what, where and when you eat provides insight into your patterns.

• If you find you overeat when stressed, it may be helpful to stop what you’re doing when the urge to eat arises, and to write down your feelings.

• If you undereat, it may help to schedule five or six smaller meals instead of three large ones. (By doing this, you may discover what’s really bothering you. )

Brain Food

Your brain and nervous system depend on nutrition to build new proteins, cells and tissues. In order to function effectively, your body requires a variety of carbohydrates, proteins and minerals.

For nutrients that improve mental functioning, nutritionists suggest eating meals and snacks that include a variety of foods.

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Effective Activities for Rest and Recovery

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PARASYMPATHETIC ACTIVITIES: BEING OUT OF DOORS

Getting out into nature lowers stress hormones, improves mood, and immunity, providing a jump on energy and motivation to remain in your sweet spot when facing your next challenge.

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Effective Activities for Rest and Recovery

f

BALANCE YOUR EXERCISE ROUTINE

Exercise relieves stress by increasing blood flow, getting you outside, burning calories and stimulating your parasympathetic nervous system.

Most effective: A blend of intense strength training, conditioning, cardio, and low-intensity recovery proves to be the best routine.

When stressors are up, decrease your intense exercise. When they are down, increase your intense exercise.

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WHEN STRESSORS ARE UP, DECREASE YOUR INTENSE EXERCISE.

WHEN STRESSORS SUBSIDE, RETURN TO INTENSE EXERCISE.

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Effective Activities for Rest and Recovery

PRACTICE SELF-COMPASSION

Ask for support when you need it

Get coaching if you feel stuck

Get counseling if you feel helpless

Know your limits and honor them

Unplug at least once a week

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reserved.

APPENDIX

LIST OF SOURCES

Eating Well for Mental Health

Consuming fewer processed foods can lead to better brain and emotional health.

– Sutter Health

https://www.sutterhealth.org/health/nutrition/eating-well-for-mental-health

Maximize memory function with a nutrient-rich diet

– Mayo Clinic Health System Staff

https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/maximize-memory-function-with-a-nutrient-rich-diet

9 Health Benefits of Music

Thursday, December 31, 2020 10:00 AM

https://www.northshore.org/healthy-you/9-health-benefits-of-music/

The Health Benefits of Music

https://www.piedmont.org/living-better/the-health-benefits-of-music

Sleep Hygiene

What it is, why it matters, and how to revamp your habits to get better nightly sleep

Updated September 29, 2022

Written by Eric

Sunni

Medically Reviewed by Dr Nilong Viyasa

https://www.sleepfoundation.org/sleep-hygiene

Good stress, bad stress: Finding your sweet spot

By Krista Scott-Dixon, PhD, Brian St. Pierre, MS, RD

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

36 STRESS & SUCCESS THE STATION FOUNDATION ®

PHOTOGRAPHY CREDITS

Cover

Tachometer photo by mike marchi on Unsplash

Page 09

Steps photo by Kanhaiya Sharma on Unsplash

Page 10

Crunches photo by Alexander Redl on Unsplash

Page 11

Fitness class photo by Gabin Vallet on Unsplash

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Ripples photo by Sami Takarautio on Unsplash

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Male in pool photo by Logan Stone on Unsplash

Page 15

Tea cup photo by Mockup Graphics on Unsplash

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Female listening photo by Jackson Simmer on Unsplash

Photo of bowl by Konrad Wojciechowski on Unsplash

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Male enjoying music photo by Ovinuchi Ejiohuo on Unsplash

Page 18

Female meditating by Getty Images

Male meditating by Getty Images

Page 19

Orchid photo by fred tromp on Unsplash

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Female sleeping photo by Dmitry Ganin on Unsplash

Swan sleeping photo by Tristan B. on Unsplash

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Calm bedroom photo by Blake Carpenter on Unsplash

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Male hugging dog photo by Eric Ward on Unsplash

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Dark bedroom shot photo by Jake Charles on Unsplash

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Male thinking photo by Bruce Dixon on Unsplash

Salad photo by Dose Juice on Unsplash

Page 27 Female eating photo by Clark Douglas on Unsplash. Walnut in shell above photo by Mockup Graphics on Unsplash

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Fruit on table photo by Cecilia Par on Unsplash

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Daisy photo by Christian Widell on Unsplash

Pet dog photo by Ruby Schmank on Unsplash

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Hand out of water photo by Yoann Boyer on Unsplash

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Workout photo by GRAHAM MANSFIELD on Unsplash

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Runners photo by Huckster on Unsplash

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Female hugging dog photo by Helena Lopes on Unsplash

Roses to hide behind photo by Zeynep Sümer on Unsplash

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Male in forest photo by Malte Schmidt on Unsplash

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APPENDIX

STRESS & SUCCESS THE STATION FOUNDATION ®

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