Four steps to a more mindful response to stress

by Christy Abele, Senior Consultant @ Lange International

For many of us, the world feels out of control right now.  We are collectively holding onto a lot of stress. However, our relationship to stress—meaning how we perceive it and how we choose to respond—is something we can control.

So how do we respond in a way that will serve us best?  

What’s interesting is that it’s not the stress itself, it’s how we handle it.  In Full Catastrophe Living, Jon Kabat-Zinn quotes a study on optimism and health, saying: “It is not the potential stressor itself but how you perceive it and then how you handle it that will determine whether or not it will lead to stress.”

A tool from mindfulness that you can use to have more control in how you respond to stress is called STOP:

Stop. Stop what we are doing or saying when we begin to feel stress in our bodies.

Take a Breath. Take a breath and concentrate on the breath as it goes in and out through our nose. Or try focusing on sounds around you, grounding into our feet and body, getting present to what is happening with various body parts, and/or naming what is happening.

Observe. Notice your thoughts, feelings, and emotions. We notice that our thoughts and feelings are not facts. And like clouds in the sky, we can observe them float by slowly shifting and changing as they pass above us.

Proceed. Proceed with something that will nourish and support you to get back on track.

In my coaching work with Lange International, I teach clients how to identify what stress is, how to build up resources to support themselves in stressful moments, to remember they always have the choice to consciously respond, and to practice STOP. Whether you are stepping onto the big stage, leading an important meeting, or walking into a job interview, these are all helpful ways to reduce stress, calm your body and mind before and during high stakes communication moments. Give it a try and let us know how it goes!