From Stress to Success
Life Skills Every Leader Should Master
On this World Mental Health Day, we are reminded of the importance of mental health in our daily lives. One crucial aspect of maintaining good mental health is having a sense of control over our experiences and emotions. Research shows that when individuals feel they have agency over their circumstances, it significantly enhances their overall happiness and well-being.
One notable study that highlights the relationship between mental health and social connections is the Harvard Study of Adult Development, which has followed participants for nearly 80 years. This extensive research reveals that close relationships—not wealth or fame—are the key factors in maintaining happiness throughout life. Those who reported high satisfaction in their relationships at age 50 were not only happier but also healthier as they aged. In fact, relationship satisfaction was a better predictor of health in later years than even cholesterol levels. Harvard Gazette
Understanding our emotional responses is essential to regaining control. We can conceptualize our feelings through three zones
Our Body's Safety System (Green Zone):
When we're calm and feel safe, we are in the Green Zone. This is called the ventral vagal state.
In this state, we feel happy, grounded, and can connect with other people easily. Our body is relaxed.
Think about how you feel when you're playing with friends or reading a fun book—safe, connected, and peaceful.
2. When We Feel Threatened (Red Zone - Fight/Flight):
But when something scary or stressful happens, our body switches from the green zone to the Red Zone, which is part of our sympathetic nervous system.
Here, our body prepares to fight or run away (flight). We might feel:
Angry (ready to fight) or
Scared (ready to run).
Our heart beats faster, and we feel more energy because our body is preparing to protect us from danger.
Think about how you feel when you hear a loud noise or someone shouts at you. Your heart races, and you’re ready to react!
3. When the Threat is Too Big (Blue Zone - Freeze):
If the danger feels too big or we can’t escape, our body might go into the Blue Zone. This is part of the dorsal vagal response.
Here, we freeze or shut down. It’s like when animals "play dead" to protect themselves from predators.
We might feel:
Numb,
Sad, or
Like we can’t move or do anything.
It’s as if our body has given up trying to fight or run.
The Path Back to Safety (From Blue to Red to Green)
You can't just jump from freeze (blue) back to calm (green). The nervous system usually needs to pass through the Red Zone first.
This means after feeling frozen or shut down, we might start feeling anxious or angry as we wake up our body again.
From the red zone, with time and safety, we can gradually return to the green zone, where we feel calm again.
For example, after a really scary event, you might feel frozen (blue). Then later, you may feel restless or angry (red). Finally, when you’re safe and the danger has passed, you can calm down and feel safe again (green).
Why is this Important for Mental Health?
When people stay in the Red or Blue Zone for too long, it can affect their mental and physical health.
World Mental Health Day helps us remember to take care of ourselves and others when we feel stuck in these zones.
Doing things like deep breathing, talking to someone we trust, or spending time in nature can help our body move back to the green zone.
So, in summary:
Blue Zone (Freeze) → You feel stuck or shut down.
Red Zone (Fight/Flight) → You feel angry or scared.
Green Zone (Social Engagement) → You feel safe and connected. Our body goes through these stages to help us survive, but we need to help it return to the green zone to feel calm and connected again.
This process is like a ladder—one step at a time, from blue to red, then finally to green. To transition back to the Green Zone after experiencing stress or trauma, it’s important to engage in activities that promote safety and connection. Simple practices such as deep breathing, talking with a trusted friend, or spending time in nature can help shift our nervous system back to a state of calm.
1. Deep Breathing Techniques 🌬️
Why It Works: Deep breathing activates the parasympathetic nervous system, helping counteract the stress response by lowering heart rate and reducing anxiety. Research shows that diaphragmatic breathing can significantly decrease cortisol levels. Oxford Academic
What to Do: Try the 4-7-8 technique:
Inhale deeply through your nose for 4 seconds.
Hold your breath for 7 seconds.
Exhale slowly through your mouth for 8 seconds.
Repeat this cycle 3 to 4 times.
2. Physical Exercise 🏃♂️
Why It Works: Engaging in physical activity releases endorphins, which act as natural mood elevators. fMRI studies show that exercise enhances brain connectivity related to emotional regulation, fostering resilience. Frontiers
What to Do: Aim for at least 30 minutes of moderate exercise most days, whether it's brisk walking, jogging, or a quick dance session.
3. Focus on the Present: Grounding Techniques to Manage Stress 🧘♀️
Why It Works: Grounding techniques help anchor you in the present, reducing feelings of anxiety and stress. They can strengthen connections in the brain responsible for emotional regulation.
What to Do: Try this simple grounding exercise:
Identify 5 things you can see around you.
Notice 4 things you can touch.
Listen for 3 sounds you can hear.
Acknowledge 2 scents you can smell (or imagine if you can't).
Focus on 1 thing you can taste.
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