The Sports Doc Chalk Talk

Stress that occurs very quickly and prompts us to respond in an emergency-like fashion (like moving out of the way of an oncoming car) is often referred to as burst stress. Police officers, firefighters, and paramedics deal with burst stress everyday, as it is not uncommon for these people to receive emergency phone calls and quickly go from 0-100 MPH on the adrenaline scale.  Granted, athletes do not usually deal with burst stress anxiety in the same, life threatening ways as helping professionals do, but athletes do regularly deal with a wide range of stressors and emotional responses.  Athletes are especially at-risk for burst stress in fast-paced, tempo-changing sports, as well as those pressure moments in all sports when the outcome of a game hangs in the balance (Sport Success 360).

Being able to control and moderate arousal (or human energy) is a very important skill according to sport psychology research, and it is often what allows people to stay cool, calm, and collected while in the middle of otherwise stressful situations (like a police officer responding to a crime, or an athlete keeping his cool after receiving a cheap shot from an opponent).  As with most things in life, some people do a good job adjusting their focus and arousal appropriately (mental toughness), while others struggle trying to stay relaxed and focused when things become chaotic.  In sports, athletes who master mental toughness and keep it together in pressure situations are known as “clutch players,” while athletes who succumb to the pressure they experience are known as “chokers.”

If your son or daughter experiences great distress while trying to maintain focus, concentration, and calmness during pressure situations, consider the following ideas that can help:

• First, talk openly about things like stress and pressure – as well as provide examples of people (maybe even yourself) who have failed under these conditions.  Normalizing the fact that people commonly make mistakes and aren’t always perfect will help your child become more understanding and tolerant of himself when he, too, makes a mistake in a game.
• Practice stressful situations whenever you can.  For example, if you are working with your child trying to improve athletic skills, be sure to throw in surprise situations and gauge how she reacts.  Praise her hard effort and success, and shape her failures so that she can learn and improve the next time she experiences the situation.
• Use stress inoculation techniques.  Talk to your child about the reality that there will be bad games, errors, mistakes, and failure to be experienced while playing sports.  When these situations occur, teach your child how to improve his mental toughness by responding to the mistake with positive thinking and problem solving skills.  Remember, it’s not how many times we fall down, but how many times we get up.
• Dismiss the notion that only some people are gifted enough to handle pressure, while others have no control over it.  It is a myth that athletes who perform well in the clutch were “born that way,” and that other athletes can never improve in mental toughness because they weren’t born with the DNA to succeed in pressure situations.  Self-fulfilling prophecies can be quickly developed when young athletes think they “can’t” and well as they “can.”

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Are there “politics” in sports? 

ABSOLUTELY!

But aren’t there “politics” in almost every aspect of life, too?  What I mean is that anytime you have people left to make subjective opinions and appraisals you are going to inevitably have others who don’t agree with them.  This may not be “fair,” but I’m not so sure that it is even possible to be fair to all the people, all the time.

In my view, there are actually two types of “politics,” and I break down my thoughts on each below:

A.) Normal Politics: This is the kind of bantering I hear from some parents who feel their kid is better than the kid starting ahead of him.  This is normal, and expected, and really only shows that a difference of opinion regarding athletic abilities exists between the parent and the coach.  In my mind this really isn’t even “politics” as it’s more of a case of a coach simply using his or her best judgement evaluating talent, but we’ll leave it as a form of politics for now.

B.) Unfair Politics: This type of politics occurs when a coach has clearly treated a child unfairly, and is more a question around morals and integrity than it is a case of a coach simply making a judgment call.  For example, if several kids on a team were suspended from school earlier in the day for the same violation, and then in the game later that evening one of the student athletes was allowed to play while the others weren’t, this would certainly not be anywhere close to being fair. Another example of unfair politics might be a coach continuing to play a known ineligible player — again, this is a very different example from a coach who makes talent evaluations that you don’t always understand (or like).

Neither type of politics are easy for parents, but I would urge you to distinguish the differences between the two.  Keep in mind that if you are upset because the coach made a different decision about your kid starting than what you would have made that’s OK, but even if he would have selected your kid then another parent would be feeling exactly how you did!  In other words, coaches really can’t win in those situations.

On the other hand, when coaches blatantly abuse the trust and fairness that should be in place with the team and create new and special rules for some kids, then you may have a situation that warrants a higher degree of involvement (possibly from an Athletic Director or League Operator).  The idea here is not to make the situation worse, but to protect the integrity of the program if a coach is clearly abusing the responsibilities he or she has with coaching.  The good news is that the type of politics most parents complain about, ironically, has to do with judgement calls around talent and not direct and intentional decisions that treat kids unfairly.

The “politics” in sports are really no different than the politics we see in many other areas of life, including job promotions, voted award winners, and students selected to colleges.  In life, it’s sometimes difficult to acquire objective, measurable criteria needed to make fair decisions, leaving us to make decisions with the information that is made available.  In some cases this information is incomplete, so making “perfect” decisions is really nearly impossible when you think about it.

While sports politics are tough to deal with at times, these situations can also be great teaching tools to use with kids.  Teach your child about how politics are a part of life, and that the true test is developing resiliency and coping skills to weather the tough times.  When kids keep their heads up and their spirits high, they will be more ready for that next opportunity in life where they might become the benefactor of a “political” decision that goes their way!

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Terrell Owens recently claimed in an GQ interview that he is “friendless, broke, and living in hell.”  Assuming Owens is being truthful (and it’s understandable if you don’t believe him after witnessing all the drama around Owens throughout his football career), he appears to be in big trouble as he retires from professional sports.  Sadly, this type of sport retirement reaction is not uncommon for athletes, although you typically only hear of it when it happens to famous athletes (like Owens).

Some fans might think this is fitting for Owens, as he was easily one of the most obnoxious and narcissistic athletes to ever play professional sports.  It was also reported that Owens has been behind on his child support payments for his kids, even though he made tens of millions of dollars while playing — yet another reason to not have much sympathy for Owens.  Still, even many of TO’s harshest critics, including ESPN personality Skip Bayless, are showing sincere concern about Terrell Owens mental health.

These Troubles are not Unique to Owens

It is very common for athletes to experience confusion about their personal identity at the ends of their careers, and re-adjusting to their new identity in society can be quite challenging.  After retiring from sports the big paydays go away, as do most of the fans and social support system.  In Owens case, transitioning from “TO” the football icon to Terrell Owens, public citizen, appears to be destroying his post-sports life.

T.O. is on the brink of self-destruction, and he desperately needs immediate professional attention.  The sport retirement transition can be lonely and isolating, and without a support network of caring people around to help, it can be a life-threatening transition. Many athletes struggle coping and turn to drinking, drugs, risky behaviors – and even suicide.  Owens fits the prototype of an at-risk athlete, and his latest confessions provide even more evidence of just how confused he is today.

Unfortunately, stories like T.O.’s are not unique to just “big-ego” athletes, or even professional athletes — there are tens of thousands of college and high school athletes each year who experience the same loss of identity, role confusion, and depression commonly associated with the end of a sports career.  It’s easy to see why when you think about it – young athletes these days often specialize in one sport early in life, and sometimes play that sport year-round with few breaks.  As a result, they essentially become an athlete by developing an exclusive self athletic identity, as well an exclusive athletic social identity (how others view them).  When this identity ends (sport retirement), it is often an abrupt change that was not welcomed or prepared for by the athlete.

Why Sport Retirement can be so Difficult

One of the best ways for athletes to cope with sport retirement is to use their support system, but in most cases their support system quickly disappears.  Since the athlete is no longer part of the team, hanging out with players becomes difficult (if not impossible), and fans lose their interest with the athlete’s fleeting fame.  Some athletes prepare ahead of time for their inevitable sport retirement, while others only begin to deal with transition when it eventually happens.

Examining Owens, the hope is that he seeks professional sport psychology assistance and commits to working hard on his post-athletic career.  If he does this, he will likely find happiness and success after the NFL.  I say this as he appears to be a bright guy, has an unbelievable work ethic, and his worldwide visibility will always command attention (and opportunities) in the future.

If you know an athlete facing sport retirement, check out Positive Transitions for Student Athletes!

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As 2011 comes to an end and the new year approaches, millions of people worldwide are giving thought to what resolutions they would like to achieve in the coming year.  For many, the goals will be fairly common ones, such as losing weight, quitting smoking, or getting back in shape.  For others, the goals may be more unique and include ideas around becoming a better spouse, or earning a promotion at work.  Regardless of what resolutions you set for 2012, the bigger challenge that looms for all goal setters is adhering to the goals (also known as goal compliance).  In other words, developing mental toughness and actually doing what you want to do.

Throughout my life I have always appreciated little tidbits of motivational advice – one that I think about almost on a daily basis is the following:

“Ideas are a dime a dozen, but putting ideas into action is priceless”

It is from this perspective that I have studied others (and myself) as to why the “action” step to reaching the goals stated always seems to be the challenge.  So often we start out with great intentions, but then something happens – and we fall short of reaching our goals.  Over the years I have written extensively about what I have learned, and have even developed various life success programs to help others with their efforts.  Admittedly, answering all the reasons why people sometimes fail to reach their goals in just a few paragraphs here is impossible, but there are a few quick key tips that I think can immediately help those out there who are eager to reach their 2012 new year resolutions:

• Life changes – especially ones you are serious about – don’t need a target date to get started (meaning you don’t need to wait until January 1st).  Change can actually begin in a moments notice - and often does – so if you are really, really serious about your new goals, you are free to get started!
• When hurdles arise (and they will, like when a family member brings home junk food and you are trying to lose weight), the key is to train your mind to view these situations as challenges, not as threats. How you perceive the world around you will determine the actions that you take — roll your sleeves up for the challenge.  It’s also a good idea to think about the challenges that are ahead of you, an effective technique therapists call stress inoculation.
• Be realistic. Research studies have consistently found that when people set goals that are too difficult or unrealistic, they often become demotivated and eventually quit.  Instead, set challenging goals that you really believe you can achieve.
• Pay attention to daily, or micro-goals. Don’t overlook the little things as they will serve as strong building blocks for the months ahead.
• Go after your resolutions with conviction! Get excited and share your enthusiasm with others – not only will they cheer your efforts but also give you support during the tough times.

For more professional tips and advice on changing habits and developing balance and resiliency in life, check out the Advanced Human Performance Systems Life Success Package!

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Life stress can come in the form of negative events (like losing a job), as well as positive events (like planning for the holidays).  Unfortunately, regardless of the source of the stressor (good or bad), our bodies often react and respond by breaking down physically and emotionally — unless we learn how to safely and effectively cope with stress.  Fortunately, help is on the way in the form of our exciting new app, The Life Stress Test!

The Life Stress Test (.99 in the Apple apps store) is a professionally designed test you can complete in just a few minutes, and will provide you with specific results and feedback along a number of potentially stressful dimensions, including time management, assertiveness, organization skills, resiliency, and self confidence.  By learning how to recognize and effectively respond to stress, you will learn how to better plan and navigate your life — resulting in a happier, healthier, and more productive life.

Take control of your life and beat life stress — get started today with the NEW Life Stress Test!

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Interscholastic sports can be a challenge for kids, especially when you think about the time, effort, and dedication needed to excel in academics and sports – and still have time left over to spend with family and socialize with friends (AHPS).  If that weren’t enough, the upcoming winter sport season can make this juggling act even more difficult for a number of factors, including cold weather, shorter days, and cumbersome travel schedules.  It is for these reasons that families need to prepare now for the upcoming grind of winter sports.

Probably the toughest thing for student athletes when it comes to winter sports are the very short days – for many kids, it’s dark when they go to school, and by the time they leave after practice later that day it’s dark again! For some kids this can be a real struggle, and take a lot of the fun out of competing in their sport. Sport psychologists warn that even if the criteria for seasonal affective disorder is not met, this is still a concern to watch.

It also goes without saying that cold weather and delayed travel due to inclement weather can also take a mental toll on kids, making winter sports that much tougher.  As practices and games get postponed, family schedules and homework are also impacted, making the task of successful multi-tasking paramount for a successful winter sport experience.

Student athletes are often expected to show mental toughness on the field or court, but during the winter months their greatest mental toughness challenges might be staying positive and successfully balancing an atypical and often stressful schedule.  As a parent or coach, do your part today by preparing for the months ahead that can prove to be stressful for kids.  Talk to kids about the importance of communication skills, multi-tasking, effectively dealing with stress, and asking for help when needed.  There is no substitution for preparation, so prepare now for the long and tough winter season just ahead!

Check out our terrific high-performance audio programs for student athletes, parents, and coaches at www.drstankovich.com

As we finish up the winter sport season and thousands of kids nationwide prepare for sectional, district, and state interscholastic competition, it is important for parents and coaches to help prepare kids for the potential “off day” they may experience as their mental toughness decreases while their level of anxiety increases (Mind of Steel).

While people don’t usually like to think about “what ifs” when it comes to sports (some even feel its taboo to do so), it is actually a worthwhile endeavor, ironically.  In other words, student athletes may actually benefit by having a conversation with you (the parent or coach) about the reality of facing elite-level competition, and how it is possible to fail along this pursuit.  This is not a pessimistic message, but instead a responsible one.

When kids are not prepared for failure, it can come as quite a shock and result in depression, anxiety, anger, and even unhealthy coping responses including drug and alcohol usage.  It is for this reason that it is imperative to talk to kids about the realities of sport competition, and how on any given day it is possible to lose or perform below expectations.  In some sports, like swimming and gymnastics, a student athlete may actually score the best time of the season and still end up at the back of the pack because of the surrounding talent he or she is competing against at the state level.If you have a student athlete in your family, or you are a youth sport coach, try using the following role modeling strategies to help “pad the fall” for kids who may not perform as well as they had hoped as they move up the competition ladder:

• It is important that you help kids see their own personal growth and improved success over the course of a season. What this means is that while they may not win at the state level of competition, they may still improve on scores and times and even hit their personal best — this should not go unnoticed!
• Frame losing in its proper context. Losing is a part of life and should not be viewed as anything more than an opportunity to learn and grow from in the future.  Every athlete will lose, and it’s not the loss that does anything but instead what the athlete does with the loss.
• Maintain open communication. Encourage kids to talk about the nerves they are experiencing and try to normalize their experience.  In fact, you may even want to talk about your own previous experiences with nerves and how you overcame personal anxiety
• Inoculate by using imagery. Help kids “see” in their minds what their competition with look like, what the venue will be like, and even what it might feel like to have to work back from adversity (assuming they have a tough early match and lose).  The better kids prepare for a sporting event, the less anxious they will be when the day finally arrives.
• Teach positive coping skills. You can expect that kids will have trouble coping with loss and adversity, so be sure to teach them positive sports leadership skills to cope with their stressors.  Just about anything can be using as a coping mechanism so long as it safe and healthy.

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Liquid Lunches, Binge Eating, and Other Risky Behaviors…

When we get “stressed out” in life, we are ultimately left to face the classic dilemma of “fight or flight” (Optimal Balance).  In some cases, we roll up our sleeves, take a deep breath, and courageously tackle (or “fight”) the stressor head on with great enthusiasm. While this is the textbook response we would love to employ on a regular basis, we also know that it isn’t always that easy – and that in some instances the issues and problems we face in life cause us to want to take a break from the stressor (the “flight” option) and do other, more pleasurable things rather than fight the stressor. It is these compensatory actions we do (i.e. over-eat, drink, etc.) instead of taking on stressors that oftentimes makes situations worse and prevents us from becoming our best.

For most adults, having a cocktail is sure better than completing an arduous work task; and over-indulging in good food is a lot more enjoyable than having to pay bills or resolve interpersonal disagreements amongst co-workers. In fact, over-eating, drinking, smoking, and all other unhealthy coping mechanisms are actually effective when it comes to stress response! The reason these coping mechanisms are effective is because they do (temporarily) allow us to forget about our stress and keep our sanity, showing that these responses do “work” as far as short-term stress-relief goes. The problem is these types of responses are not healthy – for one, they often lead to even bigger problems (i.e. obesity, alcoholism, etc.) and secondly they prohibit us from actually working on the stressor (and, consequently, reducing our level of stress!).

Effective & Healthy Stress Response

Remaining in a chronically stressful environment is never a good thing, and over time will almost certainly lead to cognitive, emotional, and physical breakdowns. In fact, Dr. Hans Seyle in his General Adaptation Syndrome theory on stress, discusses how the body will go through an alarm, resistance, and exhaustion pattern when exposed to ongoing stress. Using this model, it can be argued that for us to not only survive, but also thrive in life, we must find ways to take a break from the stressors we face – especially the really tough stressors. It is what we do in these moments of “life timeouts” that makes all the difference in the world, and separates healthy and effective people from unhealthy and ineffective people.

As I mentioned earlier, just about anything you do in response to stress is effective if it allows you to get away from the stressful situation. As crazy as it sounds, getting drunk is effective in that it momentarily allows you to not think about the stress in your life. However, even though getting drunk provides a temporary escape, it is an unhealthy way to cope with stress, and in the long run will likely only make things worse. The key, then, is to develop coping mechanisms that are both effective and healthy, allowing you to take a quick “timeout” from the stressor, while at the same time helping you stay positive, focused, and determined to come back fighting once you end your short break from the stressor.

So What Types of Coping Mechanisms are We Talking About??

While it’s easy to come up with all the bad ways we cope with stress, it’s important to discuss some of the good things we should be doing. The funny thing is, there really are no surefire healthy coping mechanisms, nor are there “one-size-fits-all” ways for all people to deal with stress. For example, while exercise is certainly a good thing for us to do on a regular basis, people who over-indulge in exercise may end up battling body image and vanity issues, eating disorders, or even complications with performance supplements if they are using them. On the other hand, while over-indulging in alcohol is obviously a risky endeavor; some studies have shown that a single glass of wine may in fact help the circulatory system. The truth is, there is no one single perfect way to deal with stress, but if you ask yourself the following two questions you should be in relatively good shape when it comes to coping with stress:

1. Is this an effective mechanism that allows me to have a short break from the stressor without causing more problems?

2. Is this a healthy behavior that won’t lead to even bigger problems – emotionally, financially, physically, or otherwise?

Tips & Strategies

• Take a close look at how you typically respond to stress – are your behaviors effective? Are they healthy?• Taking a break from your stress is not a bad thing. In fact, Dr. Seyle’s model would suggest it is imperative that you do take breaks in order to avoid complete breakdowns. It’s what you do during your break that can make (or break) what happens next in your life.

• Try to come up with at least five things you can consider doing in times of stress that are both effective and healthy. Once you have these ideas jotted down, be sure to consider using them during times of stress.

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“I Hate This Time of Year!”

Have you ever said that to yourself when dealing with stress? For a teacher it might be when grades are due at the end of the term; for an accountant it might be the days leading up to when income taxes are required to be completed; and for a person with seasonal affective disorder it might be anytime during the cold and dark winter season. The point is we all have times during the year when we feel especially “stressed out,” whether it is due to unique work tasks, habit change, global requirements we all face (i.e. taxes), or even seasonal times of the year. The question, therefore, becomes how we handle these stressful times and learn successful coping strategies rather than allow ourselves to become defeated by the circumstances we inevitably face (Optimal Balance).

Stress Inoculation

Stress Inoculation is a therapeutic tool, developed by Dr. Donald Meichenbaum, used by mental health clinicians designed to help clients prepare themselves in advance to successfully handle stressful situations with a minimal amount of personal disruption. Similar to how a vaccination works to make people resistant to the effects of a particular disease, stress inoculation, in theory, helps people prepare for challenging situations resulting in greater resistance when these situations eventually occur.For example, if a leader is required to make an annual “state of the company” type of address to various important stakeholders, it is likely that many different opinions will surface (and also likely that some opposite views will emerge as well). In these types of situations, it is quite normal for the leader to feel “stressed out” by trying to spontaneously communicate ideas and solutions that are attractive to all parties involved. Using this example, stress inoculation might involve the following:

• Prior to the meeting, take time to draft as many different types of responses the leader is likely to face, as well as the pros and cons of each of these responses so that a professional rebuttal is ready to go. For example, if finances are a likely target of differing views, the leader may consider discussing some of these concerns even before they are voiced so that her audience is aware that she has fully prepared for this issue. This type of preparation is a form of cognitive stress inoculation (also a form of mental rehearsal).

• A second type of stress inoculation is behavioral in nature. Using the same example of a potentially stressful meeting, the leader might consider learning a behavioral technique to have on-hand for when things get dicey in the meeting. One example of an arousal-reducing technique is deep, systematic breathing that will slow the body down and guard against debilitating anxiety. The leader may wish to practice this technique days/weeks leading up to the meeting so that she can stay poised and in control for when the first opposite opinion surfaces.

How Stress Inoculation Helps Us Cope

Stress inoculation can help people in a number of ways, but primarily by providing an additional sense of personal control. When people feel as though they have personal control over situations, they are far less likely to fall victim to negative stress. For example, if you had a reasonably confident expectation that an upcoming meeting was going to be especially difficult, by knowing ahead of time that you have both cognitive and behavioral techniques for handling the situation you will likely be more confident (and at the same time less nervous).Stress inoculation also prompts people to be proactive and think through potentially stressful situations before they occur. If nothing else, this type of planning is certainly healthier than simply being reactive to difficult situations as they occur. Stress inoculation relies on having people think ahead and rehearse what stressors they might likely face, as well as appropriate means for handling the stressors.

Stress Inoculation Techniques

There are a number of stress inoculation techniques a person can use to guard against unhealthy, distressful situations. A brief list of three very effective techniques is provided below:

• Imagery. Simply seeing in your mind situations that are likely to be stressful will help your mind strengthen neural connections for immediate, automatic, conditioned responses when problems occur. Imagery also includes senses beyond vision, including tactile, auditory, and kinesthetic to name a few. By putting yourself in difficult situations (in your mind) and using as many senses as possible, your body will be prepared for when the real stressors emerge.

• Self Talk. A very simple, yet incredibly effective tool is self talk. Making it a point to say positive, healthy things to yourself will lead to healthy emotions and increased levels of confidence. Keep your internal dialogue positive and productive and your spirits and attitude will follow, giving you greater resiliency during difficult times.

• Deep Breathing. Perhaps the easiest and most effective way to control nerves is to engage in deep, systematic belly breathing. Rather than breathe in through your lungs (as you would normally), try taking a deeper breath directly into your diaphragm. The result of deep breathing is more oxygen into your body, resulting in an automatic calming response for your entire body.

Tips & Strategies

• Forewarned is forearmed. As a leader, make it a point to proactively prepare ahead of time for likely stressful situations rather than going into situations only prepared to react when problems occur.

• Develop a personal approach to stress inoculation that is suited to your personality. For some people cognitive techniques like imagery and self talk are most effective, while others prefer to slow their bodies down with systematic, rhythmic deep breathing.

• Imagery can be an incredibly powerful tool for a number of reasons, but perhaps most importantly because it literally puts your mind in a situation before it has even occurred, allowing your body to react more confidently when the real events take place. Consider using imagery days and weeks before a big event, as well as moments before you are required to perform.

• Remind yourself that personal control is the arch enemy of stress, and by taking control of situations you will minimize negative stress!

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“I’m So Stressed Out!”

When you think of the word “stress,” what immediately comes to mind? For many people, the symptoms of stress are usually first described (i.e. headaches, upset stomach, loss of sleep, etc.), but when it comes to exactly what stress is and it’s impact on mental health, it is often quite difficult to describe (Optimal Balance). In fact, in reviewing the dozens of Introductory Psychology textbooks I own for a mutually agreed upon definition, I was amazed at how different and varied each author was in his or her description of stress.

Stress Impacts Everything We Do

As a result of these varying opinions, I decided a fairly good “hybrid” definition is that stress is a psychological, emotional, and behavioral response to a perceived threat, characterized by the perception of changes in habits and rituals and exacerbated by loss of control. In other words, we “stress” when we feel threatened and think we are losing control and potentially helpless, and our reaction to the threat is typically manifested through our thoughts (“What am I going to do about this?”), our emotions (“I feel very sad and depressed about the situation”), and our behaviors (“I don’t have time to get to the gym, but I do have time for a quick drink after work”). If these reactions continue over time, many bad things can occur, including mental and physical health issues, as well as drug/alcohol dependence in response to coping with the stressor(s). The perception of something stressful activates many adaptive responses within the body, sometimes leading to headaches, stomach aches, and ulcers.

Clinical Psychopathology

Two of the more common mental issues that can occur as a result of perceived stress include anxiety and depression. While it can certainly be argued that human psychopathological conditions, like anxiety and depression, may be more organically based (genetic in nature); most experts would still agree that how one deals with stress is often the true mechanism and catalyst for shifts in mood state and arousal levels (upward and downward). In other words, for most people their symptoms will temper when they feel good and are in control of their life, and their symptoms will “spike” when they feel out of control, hopeless, and threatened by the stressor(s).

Human Perception & Stress

The following is a simple example of how human perception directly activates the stress response cycle. When a person feels challenged by something, a positive adrenaline rush usually occurs, leading to increased self-confidence and greater motivation and resiliency. Conversely, when a person feels threatened by something, the exact opposite occurs with the result often being negative, counterproductive anxiousness, physical tremors, and a host of other behavioral symptoms (i.e. becoming sick).

Amazingly, two people can have the same exact task in front of them, but one will perceive the situation as a challenge, while the other will see it as a threat. Take for example person receiving news that their current job will be downsized after the holidays.  Obviously, nobody wants to be downsized and out of a job, but we all realize it is sometimes a reality in life. For one person, she may view the situation optimistically and challenge herself to “roll up her sleeves” and make the best of a tough situation. In this example, she might prepare for this task by eating right, exercising, developing a game plan after carefully reviewing options, finally deciding on the best course of action. From there, she will prepare to execute a new game plan for finding meaningful work, always looking for ways to continue to grow in a positive direction for the future.  Sure, there will be tough times ahead as life is rarely easy, but she realizes that in the big picture sometimes smaller changes are required for bigger gains.

For a second person faced with a similar job loss situaiton, he will follow an entirely different road – one that is laced with pessimism and hopelessness. Even though there are many unknowns, he instead has already made up his mind that terrible things are about to occur, and as a result his thinking becomes convoluted with negative thoughts, and his actions become haphazard (i.e., not paying attention to important details) and maybe even reckless (i.e. drinking to numb the anxiety). Consequently, he “stresses” terribly over the situation, does not adequately review all options, is shoddy in his planning, does not eat right, sleep, or exercise. In this example, his coping patterns actually exacerbate the stress!

Human perception plays a big role in how we appraise situations, and consequently what we do after our initial appraisals are made. This is not to say that all psychopathology would go away if we just looked at the world with an optimistic, confident view; but what it does suggest is that our human perception – something we have 100% under our complete control – has a direct and major impact on level of our human wellness. Looking for “silver linings” through a realistic world lens is a healthy thing for people to do, and does not mean that you are irresponsible, short-sighted, or not qualified to make big, important decisions in your life. Even in the toughest of times, human beings have always shown resiliency and the ability to fight back, and often good results have followed.

Tips & Strategies

• Realize that stress impacts people in many different ways, including through thoughts, emotions, and behaviors.

• Often our thoughts, emotions, and behaviors follow the path we want them to go – quite simply, view the things in your life as challenges and they will go in a positive, constructive direction; or view things as threats and they will go in a negative, destructive direction.

• Human perception is an individual experience that can be modified and tweaked so that what you “see” is a healthy battle and not a negative, destructive force. Like the saying goes, “One man’s garbage is another man’s treasure.” In fact, e-bay exists because what is perceived as useless to one person is often of great value to another.

• Your thinking impacts your behaviors, while your behaviors impact your thinking. For example, simply thinking about good things will turn negative anxiety into positive arousal (adrenaline). On the other hand, sometimes making yourself do something (i.e. go to the gym) will result in a healthy change in thinking (i.e. feeling great after a good, healthy sweat). The good news is that you control both your thinking and behaviors!

• Don’t take for granted how much you control your own wellness, happiness, and even stress levels. By taking control of your life, perceiving the world around you accurately and with a positive enthusiasm, and setting goals for life success, you will experience less negative stress and more life success!www.drstankovich.com