Motivation and emotion/Book/2023/Stress mindset

Stress mindset:
What is stress mindset, why does it matter, and how can it be cultivated?

Multimedia presentation (3 min)

Overview

File:1 Case study - Alex Meet Alex, a dedicated sophomore psychology major facing increasing stress due to coursework, work, and clubs. Alex saw stress as overwhelming and harmful. This led to anxiety, sleep issues, and trouble focusing. Attending a stress workshop, Alex learned to view stress as motivating. Using mindfulness and time management, his mindset shifted. Alex coped better with an enhanced stress mindset, felt less distressed, and improved time management. Grades rose as a result. This case underscores how a stress mindset shift can boost coping and academic performance. This case spotlights the potential of stress mindset interventions, helping students manage stress positively and excel academically.

Stress is the sensation of being under pressure or being overburdened when addressing demanding circumstances or responsibilities. Your body and mind's reaction to situations can cause you to feel tight, anxious, or strained. You can start viewing stress as a motivator and discover better methods to handle those demanding situations when you shift your stress mindset from perceiving stress as exclusively bad to acknowledging its possible benefits. You may be able to cope better, feel less anxious, and even perform better because of this change.

This chapter explains stress and the stress mindset, explores why having a stress mindset is significant and then finally walks through how one can develop a stress mindset.

Focus questions: What is stress? What is a stress mindset? Why does a stress mindset matter? How can a stress mindset be cultivated?

What is stress?

The psychological and physiological perspectives of stress

Figure 1. A woman showing signs of stress within the workplace.

Figure 2. Location of the hippocampus in the human brain.

“Psychological stress is a particular relationship between the person and the environment that is appraised by the person as taxing or exceeding his or her resources and endangering his or her well-being” (Lazarus and Folkman, 1984, p. 19).

Stress can be defined as a physiological and psychological response that occurs when an individual perceives a discrepancy between the demands placed on them and their ability to cope with or meet those demands. It's a natural reaction to challenging or threatening situations, often referred to as stressors, which can be physical, emotional, or mental in nature. Stress triggers a series of physiological changes in the body, including the release of stress hormones like cortisol and adrenaline. These changes prepare the body for a "fight or flight" response, increasing alertness, energy, and physical readiness to deal with the perceived threat. When we encounter situations that disrupt our body's balance, whether they're physical or psychological stressors, we trigger the stress response (Chu et al., 2022). This response involves both physical changes like increased heart rate and the release of stress hormones, as well as behavioural responses, such as seeking support or problem-solving. Essentially, its our body's way of adapting to and dealing with challenging situations (Chu et al., 2022).

It is important to note that not all stress is negative. Some stress, known as "eustress," can be beneficial and motivating, driving individuals to perform better or adapt to new challenges. However, when stress becomes overwhelming, chronic, or unmanageable, it can lead to negative health consequences, including anxiety, depression, cardiovascular problems, and more. Individuals have varying levels of resilience and coping mechanisms to deal with stress (Crum et al., 2020). What one person may find highly stressful, another may perceive as manageable. Therefore, the perception of stress can be subjective and influenced by an individual's mindset, personal experiences, and coping strategies. The concept of stress plays a pivotal role in comprehending the dynamic of life and evolution. In the natural world, all living organisms inevitably encounter circumstances that disrupt their internal balance, a state known as homeostasis. When faced with such disruptions, organisms must mount adaptive responses to restore equilibrium or navigate these challenges effectively (Schneiderman et al., 2005). The significance of stress extends beyond individual organisms; it also has profound implications for the survival and progress of entire species. Our collective future, as both individuals and as a species, hinges on our capacity to skilfully adapt to significant stressors. This adaptability enables us to not only survive but also thrive in an ever-changing environment, shaping our evolutionary trajectory and the ongoing story of life on Earth (Schneiderman et al., 2005).

Over time, stress theory has changed. Initially, it said every stressor had a unique response, but later it introduced a more general adaptation idea. Now, some researchers suggest there's a common physiological response to psychological stress and specific physical stress responses. Stressors can come from inside a person or from the environment, and they're influenced by factors like control and predictability. The hippocampus (see Figure 2) plays a critical role in regulating the body's response to stress by providing negative feedback to the Hypothalamic–Pituitary–Adrenal (HPA) axis (Jacobson and Sapolsky, 1991). This axis controls the release of stress hormones known as glucocorticoids. When stressors arise, the hypothalamus releases corticotropin-releasing factor and vasopressin, triggering the anterior pituitary gland to release adrenocorticotropic hormone. This hormone, in turn, prompts the adrenal cortex to release glucocorticoid stress hormones into the bloodstream (Cullinan et al., 1995).

What is a stress mindset?

A person's views and perceptions about stress and its consequences on their well-being are referred to as their "stress mindset." It covers whether a person sees stress as mostly detrimental and crippling or as maybe motivating and advantageous. It is a comprehensive cognitive and emotional framework that encapsulates an individual's fundamental perspective and belief system regarding stress. It encompasses how they perceive, interpret, and react to the various stressors and challenges that life presents. This mindset determines whether an individual predominantly views stress as a predominantly harmful force, potentially beneficial factor, offering opportunities for personal growth, enhanced resilience and improved performance. It fundamentally shapes one's attitudes, behaviours, and responses to stressors, influencing their overall well-being and coping strategies.

Stress-is-enhancing mindset (positive mindset)

A stress-is-enhancing mindset represents a transformative perspective on stress, viewing it as a catalyst for personal growth and development. Those who embrace this mindset perceive stressors as opportunities to rise to the occasion, rather than as threats to their well-being. They draw motivation and resilience from challenging situations, harnessing stress to enhance their performance and sharpen their skills. In this view, stress becomes a teacher, fostering adaptability and a positive attitude toward learning and growth. Ultimately, a stress-is-enhancing mindset believes that amidst adversity, one can find the potential for positive outcomes and lasting self-improvement.

In this mindset, stress is perceived as a challenge, an opportunity for growth, and a source of motivation. It encourages individuals to confront challenges head-on, rather than avoid and resist them. Rather than feeling overwhelmed, they believe that stress can sharpen their focus, enhance their performance, and improve their overall well-being.

People with a stress-is-enhancing perspective understand that facing and successfully managing stressors can strengthen their ability to cope with future challenges. They actively seek to learn from stressful experiences, adapting and growing in the process.

Stress-is-debilitating mindset (negative mindset)

Figure 3. Location of the amygdala in the human brain

A stress-is-debilitating mindset is a perspective in which individuals perceive stress as overwhelming negative and harmful to their well-being. In this mindset, stress is seen as a destructive force that can lead to negative physical and mental health outcomes, hinder performance, and impede personal growth. Those with the stress-is-debilitating mindset may experience heightened anxiety, reduced motivation, and a sense of helplessness when faced with stressors. They may be more prone to negative health effects associated with chronic stress. It's important to note that this mindset can contribute to a cycle of stress-related issues, as the anticipation of negative outcomes can exacerbate the stress response. Shifting from a stress-is-debilitating mindset to a more balanced or stress-is-enhancing mindset often involves cognitive reframing and stress management techniques to reduce the perceived harm of stress.

The fight or flight response

The amygdala, the brain's fear region, which is trained to recognise dangers, is where the stress response begins (eg., see Figure 3). It alerts us to it by invoking the "fight or flight" response in the hypothalamus. Then, adrenaline is released, increasing blood flow, enhancing alertness, and preparing us to run.

The fight or flight response, often referred to as the stress response, is a complex physiological reaction that the body undergoes when it perceives a threat or danger. This response originates in the amygdala, a region in the brain known for recognising potential dangers and triggering appropriate reactions. When the amygdala detects a threat, it signals the hypothalamus, acting as the brains command centre. The hypothalamus then initiates a cascade of responses, most notably the release of adrenaline (epinephrine) from the adrenal glands situated atop the kidney. This orchestrated physiological response readies the body for rapid physical action, enabling individuals to either confront the threat (fight) or flee from it (flight). Once the perceived danger subsides, the body gradually returns to its normal state, demonstrating the incredible adaptability of this evolved survival mechanism.

When one views stress solely as a burden, they often align with statements like "Stress brings about harmful outcomes that should be evaded due to its negative effects". They believe stress drains well-being and energy (e.g., see Figure 1).

A stress-is-paralysing mindset represents a cognitive perspective in which individuals primarily perceive stress as a formidable and negative force in their lives. Within this mindset, stress is seen as a heavy burden, akin to a weighty anchor that hampers progress and well-being. Here, stress is not just regarded as challenging but as a relentless source of harm, causing a cascade of detrimental effects that should be avoided at all costs.

In this view, stress is perceived as an energy-draining force that saps physical and emotional vitality. Individuals often describe the experience of stress as exhausting and emotionally taxing, contributing to a sense of being overwhelmed. The anticipation of negative outcomes related to stress can further exacerbate these feelings of exhaustion and anxiety. This mindset can have a significant impact on ones overall well-being and ability to navigate life's challenges. It may deter individuals from embracing opportunities for personal growth and development that often arise from confronting and successfully managing stressors. It is important to recognise that while this perspective may be deeply ingrained, it is not immutable. With the right support, stress management techniques, and cognitive reframing, individuals can shift towards a more adaptive and empowered mindset that enables them to better cope with stress and embrace it potential for growth and resilience.

Why does a stress mindset matter?

The power of mindsets

Mindfulness is a state of mind where we're fully aware and present in the moment. It can be incredibly beneficial for our health, performance, and overall well-being. To be mindful, we need to recognise our usual ways of thinking and actively choose to view situations from new perspectives (Crum & Lyddy, 2013). When it comes to stress, mindfulness can be especially helpful. Instead of just seeing stress as something bad, we can develop a more balanced view. Research shows that stress doesn't always have to harm us; it can actually be good for us in some cases (Crum & Lyddy, 2013). The way we think about stress, whether we see it as debilitating or as something that can help us, plays a big role in how it affects us.

Mindfulness practices, both from Western and Eastern traditions, provide powerful tools to change how we think about stress. By deliberately adjusting our mindset, we can use stress as a tool for personal growth and well-being rather than just something to fear (Crum & Lyddy, 2013).

People who think stress is harmful tend to incline towards the concept that the best results happen when stress is absent. Contrarily, people who view stress as enhancing are more likely to view it as a helpful backdrop that can promote personal development and increase performance. Stress is typically viewed as a negative element in the lives of those who believe it to be crippling. They view it as something to be avoided at all costs and feel that when they are stress-free, the best results come about. According to them, stress is a barrier that can have detrimental effects including health issues, poor performance, and emotional anguish. They accept that stress is a natural component of life and that it occasionally has benefits. They view stress as a backdrop against which personal development and enhanced performance can occur rather than as something to be completely eliminated. They tend think that a certain amount of stress can spur them on and present them with challenges in ways that eventually produce good results. They see stress as a chance to grow, be resilient, and succeed.

How can a stress mindset be cultivated?

The greatest weapon against stress is our ability to choose one thought over another - William James

Making conscious effort to reshape your existing attitudes about stress requires developing a good stress mindset. This can be accomplished through learning about stress, viewing challenges as learning opportunities, participating in positive self-talk, practising mindfulness, seeking support from like-minded people, setting realistic objectives, learning coping mechanisms, visualising success, and acknowledging progress. It's a gradual process that calls for persistence and patience.

Cultivating a stress mindset involves consciously changing your perspective and beliefs about stress. Whether you aim to develop a stress-is-enhancing mindset or overcome a stress-is-debilitating mindset, the process begins with self-awareness. Take some time to reflect on how you typically perceive and response to stress. Do you tend to see it as overwhelmingly negative, or can you recognise its potential benefits?

Figure 4. Mindfulness

To shift your mindset, educate yourself about the science of stress and its effects on the body and mind. Understand that stress is a natural response to challenges, evolved to help us adapt and survive. Explore research and articles on the subject to gain insights into the potential positive aspects of stress. Practise mindfulness and meditation techniques to become more present and less reactive to stressors. Mindfulness can help you observe your thoughts and feelings about stress without judgement, which can lead to a more balanced perspective. Challenge and reframe negative thoughts about stress (Briggs, 2017). When you notice yourself thinking that stress is purely harmful, consciously replace those thoughts with more balanced or positive ones. For example, instead of saying, "Stress is bad for me," you could say, "Stress can motivate me and help me grow." Build resilience by intentionally facing and coping with stressors. Embrace challenges as opportunities for personal growth. As you navigate stressors successfully, you'll gain confidence in your ability to handle them. Set realistic expectations for yourself. Understand that not all stress can be eliminated, and that's okay. Life will always bring challenges. Focus on developing effective coping strategies rather than trying to avoid stress altogether (Briggs, 2017). Use positive affirmations to reinforce your desired stress mindset. Repeatedly affirm your ability to handle stress and grow from it. For example, say to yourself, "I am resilient, and I can learn and grow through stress." Share your journey with friends, family, or therapist who can provide support and guidance. Talking about your changing mindset can help solidify your new perspective. Lastly, remember that shifting your stress mindset is a process that takes time and practice. Be patient with yourself and remain consistent in your efforts to cultivate a healthier perspective on stress. Over time, you can build a mindset that allows you to harness stress as a catalyst for personal growth and well-being.

Quiz Yourself 1 Stress-is-enhancing thinkers believe that stress is always harmful and should be avoided: True False 2 A stress-is-enhancing mindset views stress as a valuable opportunity for personal growth and development: True False 3 People with a stress-is-debilitating mindset may experience reduced anxiety and improved well-being when confronting stressors: True False

Conclusion

Stress mindsets are important drivers of how we experience and react to the problems life provides. They are not just theoretical concepts. Our perspective has a significant impact on our performance, general quality of life, and ability to handle stress, whether we view it as a force for improvement and progress or as a crippling force to be avoided.

The first step in maximising the benefits of stress mindsets is to recognise their significance. Stress mindsets have an effect on both our mental and physical health, making us more prone to anxiety, burnout, and health problems associated with stress. A stress-is-enhancing perspective can give us the drive and resiliency we need to succeed, but a stress-is-debilitating mindset may prevent us from giving our best effort. Ultimately, our stress mindset influences our overall quality of life, as it determines our openness to personal growth and fulfilment.

Fortunately, stress attitudes may be developed and changed in order to support resilience and wellbeing. Self-awareness is the first step in this transition as we consider our existing stress-related thinking. We can change our perspective and create a more impartial view of stress by learning more about the science of stress and using mindfulness and meditation techniques. Building resilience entails confronting stresses head-on and finding effective coping strategies, whereas cognitive reframing enables us to challenge and swap out unfavourable beliefs about stress for more uplifting or balanced ones. It takes persistence and dedication to develop more resilient responses to stress. It entails establishing reasonable expectations, looking for positive role models, and, where necessary, enlisting the assistance of our social networks and mental health specialists. By consistently applying these strategies, we can gradually shift our mindset and learn to view stress as a catalyst for personal growth, resilience, and enhanced well-being.

In a world where stress is an unavoidable aspect of existence, our thoughts have the potential to alter how we interact with stress. We empower ourselves to face life's obstacles with greater fortitude, adaptability, and satisfaction by adopting stress mindsets that view stress as an opportunity rather than a burden. With the correct attitude, stress may be effectively utilised as a tool for personal development and as a means of achieving a happier, more resilient existence.

See also

• Mindsets and motivation (Book chapter, 2016)
• Stress and motivation (Book chapter, 2014)
• Stress (Wikipedia)

References

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Chu B, Marwaha K, Sanvictores T, et al. Physiology, Stress Reaction. [Updated 2022 Sep 12]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2023 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK541120/#

Crum, A., & Lyddy, C. (2013, June). De-stressing stress: The power of mindsets and the art of stressing ... Columbia Business School. https://www0.gsb.columbia.edu/mygsb/faculty/research/pubfiles/6010/II%2043%20Crum%20Lyddy.pdf

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Lazarus, R. S., & Folkman, S. (1984). Stress, appraisal, and coping. Springer publishing company.

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External links

• Stress mindset tied to physical and mental health (Psychology Today)
• Understanding the stress response (Harvard Health Publishing)
• The stress mindset (Centre For Inquiry)