SUMMARY KEYWORDS
Clear, confident, determine, motivated, inspired, creative, certain, passionate, visionary
TRANSCRIPT
0:00 Hello and welcome to Mindful in 5, helping you discover your peaceful path. I'm your host Spiwe Jefferson, author of the Mindful in 5 book series.
0:15 Today, our topic is Reduce Derailer Stress. It’s not the only way by any means, but it can really help if you have a busy schedule and you are in a client or customer facing role where you are constantly juggling competing priorities and challenges.
0:34 To illustrate, meet Barry Miles, a lawyer at Sunderland Medical Incorporated and one of the characters in the Mindful in 5 book. Imagine Barry's bustling office, texts and emails pinging, phone ringing and endless meetings.
Dealing with myriad client inquiries and honoring ongoing commitments amid the relentless demands becomes a challenge, until Barry unlocks a simple yet potent technique that guides his client interactions with grace and effectiveness.
01:11 Many would naturally panic from overwhelming demands, but Barry uses his secret weapon: the accept strategy. During his daily 5-minute meditation at the beginning of everyday, he acknowledges the inevitability of interruptions in his job. He likes to go down to his basement, sits in the same chair everyday, and he just stills himself for five minutes before he starts his day. By anticipating these disruptions, he sees them as manageable, setting realistic daily expectations for himself.
01:54 Accepting that your day will be busy with interruptions and proactively reframing your view of it has its roots in cognitive psychology and the neuroscience of stress. Here's a scientific breakdown of why this mental shift can help reduce your stress:
Stress is often more about our perception of events than the events themselves. I like to say stress isn’t about what’s happening to you but about what you think about what may or may not happen to you. The cognitive appraisal theory suggests that our emotional response is shaped by our thoughts on an event, not the event itself. By anticipating and accepting interruptions, we align our expectations with reality, thereby reducing perceived threats and the associated stress response.
02:55 The part of your brain called the prefrontal cortex (PFC) plays a crucial role in planning, decision-making, and moderating social behavior. By consciously reframing your expectations, the PFC is activated in a way that promotes more rational, less reactive responses to disruptions.
Your body's initial reaction to unexpected or threatening situations activates the sympathetic nervous system, often referred to as the "fight, flight or freeze" response. This involves the release of stress hormones like cortisol. By setting an expectation of interruptions, the perceived "threat" of an unplanned event is reduced, minimizing activation of this physiological stress response.
03:51 Finally, feeling in control is associated with reduced stress levels. By setting the expectation that interruptions will occur and accepting them, you’re essentially taking control over the uncontrollable. This sense of agency can act as a buffer against the negative effects of stress.
04:14 In essence, by adjusting your mental framework to anticipate and accept interruptions, you are aligning your cognitive appraisals more closely with reality, activating brain regions that promote rationality, reducing unnecessary physiological stress responses, enhancing your sense of control, and fostering psychological flexibility—all of which contribute to a less stressful experience.
04:43 So this week, try spending 5 minutes at the beginning of your day anticipating and pivoting to meet the changes in your day.
04:55 Thank you for listening to Mindful in 5. Let’s chat again next week. Until then, this is Spiwe saying be mindful and be well.
James@DiscovertheVoice
05:06 Thank you for listening to Mindful in 5. If you enjoyed it, share it with a friend. Follow and rate it on your favorite podcast platform. Pick up your signed copy of the book in journal from SpiweJefferson.com or unsigned copies from Amazon, Barnes and Noble or wherever you get your books. Visit SpiweJefferson.com to download sample chapters of the book, watch videos and become a mindful ninja. Join us on the LinkedIn Mindful in 5 group and share your thoughts. Until next time, be mindful and be well.