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!Download ⚖ The Upside of Stress ☩ The Author Of The Willpower Instinct Delivers A Controversial And Groundbreaking New Book That Overturns Long Held Beliefs About Stress More Than Forty Four Percent Of Americans Admit To Losing Sleep Over Stress And While Most Of Us Do Everything We Can To Reduce It, Stanford Psychologist And Bestselling Author Kelly McGonigal, PhD Delivers A Startling Message Stress Isn T Bad In The Upside Of Stress, McGonigal Highlights New Research Indicating That Stress Can, In Fact, Make Us Stronger, Smarter, And Happier If We Learn How To Embrace It The Upside Of Stress Is The First Book To Bring Together Cutting Edge Discoveries On The Correlation Between Resilience The Human Capacity For Stress Related Growth And Mind Set, The Power Of Beliefs To Shape Reality As She Did In The Willpower Instinct, McGonigal Combines Science, Stories, And Exercises Into An Engaging And Practical Book That Is Both Entertaining And Life Changing, Showing You How To Cultivate A Mind Set To Embrace Stresshow Stress Can Provide Focus And Energyhow Stress Can Help People Connect And Strengthen Close Relationshipswhy Your Brain Is Built To Learn From Stress, And How To Increase Its Ability To Learn From Challenging Experiences McGonigal S TED Talk On The Subject Has Already Received Than Million Views Her Message Resonates With People Who Know They Can T Eliminate The Stress In Their Lives And Want To Learn To Take Advantage Of It The Upside Of Stress Is Not A Guide To Getting Rid Of Stress, But A Guide To Getting Better At Stress, By Understanding It, Embracing It, And Using It
I am so glad to have met this book at a time when my stress level probably was the highest in my life The ways of thinking that I want to incorporate in my mindset have hopefully sunken into my unconsciousness by now, which would definitely help me become resilient than before the stressful event had occurred.I intend to go back to the book once in a while to strengthen myself even and put the precious exercise tips into practice, so that eventually, I would be able to tell myself that I have grown because of facing stress, not by avoiding it I really appreciate the guiding light that Dr McGonigal had shone on me You have lightened my path to post traumatic growth I am now stronger than I have ever imagined I could become and will be even so in the years to come. I read this as part of my personal life, not as a professional critic, which is why this review does not appear at the website of my arts center, CCLaP I randomly stumbled across this book at my neighborhood library a couple of weeks ago, not knowing anything about it or about McGonigal herself I end up reading a lot of psychology books this way, to tell you the truth, and have a sort of hit or miss experience with them because of it This one turned out to be really smart, but only if you can accept the central premise that the definition of what we collectively call stress has become way too large and all encompassing in our modern times, and that if you really boil down your legitimately stressful experiences based on how McGonigal defines it here as the condition we experience when something we care about is at risk, with the intensity of that experience directly related to how much we care about it , then it s easy to see that stress is actually a good thing in our lives, and is basically the same emotion we experience when we re on a date with someone we really like, when we re an athlete about to start a competition, when we re a voluntarily public speaker about to step on a stage, etc Or in other words, legitimate stress is often redefined by us as excitement depending on the situation, an opportunity we have with any stressful situation and when we re anxious about things that aren t legitimate stress when we get down about blowhard politicians, when we get frustrated about traffic, etc , we need to acknowledge that this isn t actually stress from a medical standpoint and be able to understand it for what those experiences are.It s a tough jump to make with what McGonigal is saying, admittedly, because at first it sounds an awful lot like the dangerous sham book The Secret if you just believe in this new definition of stress enough, it will magically come true but I have to say, as an atheist and a skeptic, I really appreciated all the hard data that McGonigal brings to this book, and especially appreciated her admitting that she was at first as skeptical as I was when initially stumbling across this new way to think about stress as part of her studies at Stanford A book that ties in closely to the growth mindset theory that I studied at DevBootcamp earlier this year, I have to confess that I m really intrigued to see how this new way of looking at anxiety is going to sit with me as 2016 continues Definitely worth your time, although I will refrain from telling you definitively whether you yourself should buy what McGonigal is selling here. Turns out that we got it all wrong when it comes to stress I first found about the book through her TED talk titled How To Make Stress Your Friend Also you might have heard of Kelly before through her first book The Willpower Instinct which changed the way we think about willpower I can safely say that The Upside of Stress is as groundbreaking as The Willpower Instinct For me the most interesting part of this book was the research with professional athletes where they realized that these people were actually A LOT stressed than the beginners but they used their stress to fuel optimal performance So it comes back at that ability to utilize stress to enter a state of Flow, and even smaller amounts of it can be beneficial when learning or performing any skill Another interesting part of the book is the health consequences of framing stress as harmful vs helpful As the author says this could even mean the difference between having a heart attack at 50 or living into your 90s The big idea of the book is that avoiding stress can hurt you physically and mentally, whereas high stress can be good for you to achieve happiness and great performance And by simply re framing the stress as excitement you can turn it into a powerful asset on your journey of becoming the best version of yourself I d highly recommend you to check this book out if you feel like you have to deal with stress a lot in your life and that stress is holding you back in life. Very similar to Mindset by Carol Dweck, with one main point that stayed with me Only when you expect stress to kill you, or at least harm you, it will Otherwise, there is no significant impact of stress. The idea this book conveys through a survey of studies and stories is not bad and could be considered even surprising stress is not bad by itself, but our bad perception of it is However, I do not see why 304 pages are needed to transmit the idea In addition, I do not think it engages the reader in any way. The book makes the negative health role of stress sounding as a direct product of a matter of beliefs It s a very dangerous idea Anyone who has encountered real issues with stress and who also has experienced significant eustress knows the distinction between distress and eustress to be a key in this story It s not some stressors which are bad, but some experiences of stress are significatively different and it s not all made up in your head If physiologically your HPA axis is messed up, the system which regulates stress response, you can believe as hard and genuinely as you want stress is good for you, you will be resilient, but the experience will be painstaking.This mentalization of stress, while relevant in many common cases, is an abusive generalization and a dangerous idea for people who have a real issue with stress experiences.Moreover, burnout, depression, manic and psychotic episodes, all can be caused by overactivation of the HPA system People experiencing those can have high intensity lives and a passionately positive relationship to stress Still, stress is a huge trigger of those episodesA very American and corporate idea You re stressed out, darling, aren t you Let s believe harder it s all in our head If I could, I would have given this book 6 stars or It s been really eye opening to learn how our attitude mindset can have an impact on how our body behaves As a bonus, it certainly changed my view of stress. LOved this book, here are my crib notes, mostly for myself, but overall should give you a gist of the book and my takeaways.Top 5 takeaways 1 Stress doesn t kill you, it stress combined with the belief that stress harms your health.2 The happiest people in the polls were the people who were highly stress but NOT depressed, they were most likely to be at the ideal crossroads of understanding stress is part of growth, but they didn t let that stress put them into depression.3 Happy lives are not stress free Nor does a stress free life ensure happiness High levels of stress come along with the things we want, love, purpose, etc.4 A meaningful life is also a stressful life.5 Writing about values helped them to connect day to day tasks with the meaning of life, small things that might have been irritating, now were part of the path of reaching goals, etc.Bonus When you feel stress rising, ask yourself, what are my bigger than self goals and how is this an opportunity to serve them 1998 study30k Adults in the US were asked how much stress have you experienced in the past year, then they were askedDo you believe stress is harmful to your health8 years later they reviewed who of the 30k participants diedHigh levels of stress increased the risk of dying by 43% in the group, but that increased risk only applied to people who ALSO believed that stress harmed their health The people who reported high levels of stress, but didn t believe that stress was harmful, were NOT likely to die They actually had the lowest risk of death of people in the study Even those who reported having low stress.She has spent her life convincing people that stress was bad for their health.Chapter 2The study of maidsHow do you build your resources to handle life s challenges, and build resiliency to stress, vs letting them spiral out of control.Situations you can t control become opportunities to grow.Stress Mindset Interventions Test of telling people this If you feel like you don t belong, you are not alone, over time this will change As the feeling of not belonging is widespread and stressful, but rarely expressed.Feeling like you don t belong can change everything you experience.His Ivy league freshmen read stories from upper classmen with messages of this will change over time in African American StudentsThe one time intervention improved their health, happiness, and performance over the next 3 years over students who were not selected into the test.BY graduation those in the group who participated in the group had much higher GPAs, they closed the typical GPA gap between minority and non minority groups at the school.The intervention changed 2 things1 Changes the response to problems, they view them as short lived and just part of the college experience I was told to expect this 2 Those who received the intervention had made closer friendships and were likely to have found mentors over their time.Belonging intervention matters The idea that a 30 min intervention could alter the trajectory of someone s life, results in people just not believing its real They seem too good to be true, but it is That 30 minute this is normal intervention did just that.They contradict a deeply held belief about change, and how deeply rooted problems are difficult to change Small shifts in mindset can set off a cascading effect.HOw can I change my mindset about stress Acknowledge stress when you see it Welcome the stress by recognizing its a response to something you care about Don t waste energy managing your stress, flip it into what you can do right now to connect the root cause of stress to what your values are.Oxytocin, one of the hormones given off at times of stress, is also part of what helps to repair and strengthen the heart, NOT weaken it UN StudyThe higher a nation s stress index, the higher a nation s well being.The higher the of people who said they felt stress yesterday, the higher the nations life expectancy and GDP.Also predicted higher national scores on happiness and satisfaction with life, people who reported being stressed yesterday, means satisfied with work, life, and health.People who lived in countries with high amounts of violence, poverty, or corruption things we would think of as stressful didn t have a likely correlation with stress.2013 stanford and florida state university us adults 18 74asked them Taking all things together, I feel my life is meaningful yes no.What differentiated the people who agreed disagreed with that statement.People who had experienced the highest of stressful events, or considered yesterday stressful were likely to say their life was meaningful, than others who had low events.People with meaningful lives worry and have stress than those with less meaningful ones Why are stress and meaning so linked Stress is an inevitable consequence of engaging in roles and pursuing goals that fulfill our sense of purpose workparentingpersonal relationshipscaregivinghealth34% of people having a baby is the most stressful event in life uk 62% of people work is biggest source of stress canada Gallup raising a child under 18 significantly increased the chance that you will experience a major stressful event every day and that you are likely to say that you smile and laugh every day.Entrepreneurs who said they experienced a great deal of stress yesterday are also likely to say they learned something new yesterday.Stress is a sign of how engaged you are in relationships, life, etc.Most people say they are happier if they are less busy, yet the data shows the opposite is true Its why retirement increases likelihood of depression in retirees.UK study 9000 people over 10 years study Those who reported highly meaningful lives had 30% reduction in mortality, even after controlling for factors like smoking, health, race, income etc.Don t fear leading a stressful life Understand people s values Writing them down has had tremendous impact Student Journals Have people write their most important values and how the days events vs those who wrote down what made them happy Elite troops who are giving off the most cortisol due to stress in high pressure enemy interrogations are less likely to give information, time and time again its been proved that in some instances being too calm under stress doesn t garner the ideal outcome Your body gives you all the energy you need to fight stressWhat action can I take, or choice can I take, that is consistent with my goalin this moment.How do you go from I wish I dind t have to do this, to I got this or getting through this, will help me on my life journey Wharton StudyHow do you relieve time pressure at work time scarcity there isn t enough time to get it all done.Wharton researched tried 2 things Gave some people an unexpected windfall of free time and they could do anything else they wanted.Gave some others with that unexpected windfall, the direction to help someone else.The researchers then asked them How scarce is your time Helping others felt that they had time, than the people who spent time on themselves, thus lowering their stress After helping someone else, time as a resource expanded.Make this a daily practice, find time to help someone else if you aren t already, it will make you feel like you have time.Study David Yeager psychologist helping students dig into their beyond the self mindest intervention.Take a moment to think about the kind of person you want to be in the future and the positive impact you want to have on people or society In the space below write a few sentences how does doing help you to become the person you want to be, or have the impact you d like to see in the world or people around you.After that, Students were given boring and difficult math problems Those with the beyond the self intervention persisted longer on the difficult problems, and got math problems right.Bigger than self goals changes the meaning of boring work and academic struggles The new meaning got them to engage with vs avoid the tough math problems College advisor studystudy of the brain1st group asked students about their work and problems2nd group what is your vision for your future, then went into the tasks questions Increase reslience in employees, role redesignhttps twitter.com monicaworlinehttps www.youtube.com watch v lkt1wWrite the role, not from tasks and skills, but from a sense of why , consider the contribution that the person makes to the organization larger society.Bus drivers in Louisville as safety ambassadors, not just bus drivers saying hello, make eye contact Made riders felt comfortable, safe, connected.Drivers felt meaning of their work How much time do you spend giving back to your communities Caring creates resilienceStudy, people who spent time giving back, 846 men and women in detroit for 5 years Beginning of study, they were asked how many major negative life events have you experienced in the last yearthen asked, how much time have you spent helping friends, neighbors, etcthen they looked in obituaries death records for those people and found that for those who did not significantly help others, every significant stressful life event increased the risk of dying by 33% Make the invisible, visibleWrite on a sheet of paper something you ve struggled with that no one would know about you, then each person reads an anonymous slip out, as if it were their own Helps us to see people as bigger than whatever our relationship w them is Once you name that struggle it is a reminder of common humanity.Whenever you are in a group, think about whats invisible, also humanizes people.Chapter 6 Grow how adversity makes you stronger.Think of a time in your life of significant personal growth, would you describe this time as stressful as well.Paradox of stress Even if we would prefer to have less stress in our lives, its the difficult times that give rise to growth.When somenoe is stressed, ask them, how culd you use this as an opportunity to grow from Think of a time when someone hurt you deeply, the write for 20 minutes about how your life was better as a result of the experience Even better write their apology to you People who watch 6 or hours of news about the boston marathon bombing were MORE likely to develop PTSD symptoms than people who were actually at the bombing Watch what stimulus your alow yourself to be exposed to This makes me think about social media in general, following people and seeing what they are doing might lead to you thinking your life is less fun, interesting, etc As your friends grows on a social network , its people you get exposed to their vacations, life wins, etc, thus building this feeling of every time I turn around everyone I know is on vacation, getting XYZ thing, promotion, etc. This book is a game changer for anybody who suffers from anxiety.