A framework for considering the relationship between stress and biological state is helpful to apply strategies and tactics to pursue health, wellbeing, and sustainable high performance.
Dr. Darin Davidson partners with Learner+, a CME/CE reflective learning platform for healthcare providers. For the opportunity to reflect on this article and earn CME/CE credits, Launch here. Check out all past articles which are also eligible for reflections and CME/CE credits.
For downloadable, actionable strategies and tactics to leverage biology in the pursuit of health, wellbeing, and sustainable high performance, visit the resource store, Launch here. Chapters are arranged by topic so those of interest can be selected and each are also eligible for reflections and CME/CE credits through Learner+.
As has been discussed throughout this article series, there is an important relationship between stress and biological state. Stress refers to the demands which are placed upon us. When these demands can be managed within our biological states, it is termed eustress. When the demands which are placed upon us exceed our capacity to cope and manage it is termed distress. The other important element within this relationship is that of biological state. Specifically this relates to whether or not we are in anchored and grounded states, which allows us to better manage high demand situations. One significant contributor to this is the degree to which we have recovered and restored our resources. This has been discussed throughout this article series and consists of two components. There are the strategies and practices we implement following completion of regular activities, which is considered to be recovery. The tactics which we employ in the midst of our activities are termed restoration.
It is important to consider our stress and biological state in relationship with each other. This is a dynamic process as our levels of stress change over the course of a day. Our biological state similarly continuously changes. In order to ensure that the demands which are placed upon us not exceed our capacity to manage them, our biological state and level of recovery is an integral consideration. While there are certain demands which will exceed our capacity irrespective of our biological state and level of recovery, for the most part, the degree to which the demands risk overcoming our available resources is dependent upon our biological state and level of recovery. This is why it is useful to consider these elements in conjunction with each other.
By understanding where our biological state and level of recovery is relative to our level of stress, it becomes possible to adjust our activities to reflect and optimize this dynamic relationship. For instance, we may be able to adjust the demands which are placed upon us. We may also shift our biological state and adjust our recovery and, in particular, restoration practices which we are utilizing at any point in time. This allows us to adjust the relationship between stress and our biological state and level of recovery.
To better visualize this relationship, we can consider a four quadrant representation. Along the Y axis, we can place our level of stress. As our level of stress increases this attribute shifts upwards. Decreased levels of stress are positioned towards the bottom. Our biological state and related level of recovery can be placed along the X axis. When we are in anchored and grounded states and our level of recovery and restoration is greater, this will be towards the right on the graph. When we are in activated, attacking, anxious, overwhelmed, and shutdown states and our level of recovery is reduced, it will be towards the left on the graph.
As a result of this graphic representation, we can conceptualize four quadrants. In the upper right is the quadrant where we are experiencing higher demand and stress, but are also stabilized by anchored and grounded states, including higher levels of recovery and restoration. In the upper left, we have higher levels of stress at times in which we have shifted into activated, attacking, anxious, overwhelmed, and shutdown states and have lower levels of recovery. On the bottom right, we have low levels of stress during anchored and grounded states and times of high levels of recovery. In the bottom left, we have shifted away from anchored and grounded states including low levels of recovery associated with low levels of stress.
When we are trying to improve our level of performance, it is often the case that we will be in the upper right quadrant. This is particularly the case during high demand activities. The bottom right quadrant represents situations in which we are actively recovering. During such scenarios, it is preferable that we have low levels of stress and higher levels of recovery within anchored and grounded states. The upper left quadrant in which we have high levels of stress and have shifted out of anchored and grounded states with low levels of recovery is to be avoided to the greatest extent possible. It is important to recognize that it is inevitable that we will experience this quadrant, however it is preferable to reduce the frequency of it. It is within this quadrant that we experience distress. The lower left quadrant reflects another quadrant to be avoided as much as possible as it consists of low levels of stress associated with shifts away from anchored and grounded states and with low levels of recovery. In many instances this coincides with shutdown states.
The four quadrant consideration of our stress and biological state can form an important basis for utilizing actionable strategies and tactics to emphasize those elements which are most directly under our control. In most scenarios, it is preferable to reduce our levels of stress which can be accomplished through minimizing exposure to unnecessary stresses. This often can be achieved through various mind-based skills, in particular, reframing. As noted in past articles, the ability to implement these skills requires first ensuring and shifting into anchored and grounded states. It is important to emphasize that a degree of stress is necessary for growth and improvement. What is being considered in this example of reducing stress is specifically decreasing the extent of unwanted or unnecessary stresses and demands.
Another important element which is under our direct control is optimizing our degree of restoration. While we are frequently able to contemplate optimization of our recovery practices following completion of tasks, an important contributor to where we are positioned along the X axis is restoration. This refers specifically to practices which we implement during our activities. This can be readily accomplished through practices such as regular check-ins to assess our biological state and implementing body-based skills, such as breathing, adjusting posture and muscle tension, and use of our voice to provide a level of restoration. This facilitates shifting into anchored and grounded states. This can improve our position on the X axis, thereby optimizing the relationship between stress and biological state.
Of course, it is also important that we establish effective and regular recovery practices and routines. The most significant contributor to this is sleep. The importance of sleep has been discussed in past articles. While we do not directly control the quality of our sleep there are many strategies we can implement to create the ideal circumstances for improving sleep quality and duration. Frequent recommendations include timing of consumption of caffeine, reduced amounts of alcohol, regular physical activity, regular bedtimes, sleeping in a dark and cool room, and limiting blue light exposure close to going to sleep.
It is important to recognize that in the pursuit of health, wellbeing, and, in particular, sustainable high performance it is inevitable and necessary that we expose ourselves, at times, to higher levels of stress. This will shift our position on the four quadrant framework towards the top quadrants. In order to best manage these situations it is preferable that we implement tactics to shift towards anchored and grounded states and have as high a degree of recovery and restoration as possible so that we experience these situations within the upper right quadrant. It is important that we implement our skills of awareness to not only identify where we are on the stress axis, but also where we may be on the biological state and recovery axis. This allows us to adjust our activities as needed and, in particular, implement necessary recovery and restoration practices.
To learn more, including about biologically complementary coaching for healthcare professionals and others in high demand domains, please visit www.darindavidson.com.
Dr. Darin Davidson partners with Learner+, a CME/CE reflective learning platform for healthcare providers. For the opportunity to reflect on this article and earn CME/CE credits, Launch here. Check out all past articles which are also eligible for reflections and CME/CE credits.
For downloadable, actionable strategies and tactics to leverage biology in the pursuit of health, wellbeing, and sustainable high performance, visit the resource store, Launch here. Chapters are arranged by topic so those of interest can be selected and each are also eligible for reflections and CME/CE credits through Learner+.