Written by: August 3, 2024
How to effectively manage stress to live your boldest and best life:
Principle-First
So, what is stress anyway?
Stress is your body’s way of signaling that something important is happening.
It’s a reminder that you care deeply about the subject and that you have the capacity to grow and adapt.
It’s a sign that you’re pushing your boundaries and stepping out of your comfort zone, which is where progress happens.
So today, I’ll share 6 techniques for embracing stress and using it as a catalyst for growth.
SUPERHUMAN SCORING
In every edition of System Sunday, I assess the featured system across three superhuman dimensions: impact, setup, and maintenance.
Unlike your typical review, I focus on factors that influence personal growth. Get to know the evaluation system.
Impact (9.5/10)
The older I get, the more I realize that problems and stress never disappear. Instead, you get bigger and better problems to solve.
Five years ago, I was stressed about a final exam in graduate school. Three years ago, it was a client presentation at a Fortune 50 bank. Today, I’m experiencing (a healthy amount of) stress from sending a newsletter to 253,571 smart people.
As you solve challenges, new ones emerge, each sharpening your skills and making you more capable for the next. After all, diamonds are formed under pressure.
A stress-free life is an illusion. As meditation teacher Jon Kabat-Zinn says, “You can’t stop the waves, but you can learn to surf.”
The key isn’t to eliminate stress but to master it. Here are 6 tips to do just that:
Setup (7.5/10)
1. Slow Down
If you’re feeling rushed, try going at 85%.
Carl Lewis, a 9-time Olympic gold medalist, ran his fastest at 85%.
To borrow a phrase from military special forces, “Slow is smooth. Smooth is fast.”
2. Breathe
Try these two breathing methods to stay calm (backed by science):
- Physiological Sigh: Inhale twice through your nose (first inhale longer than the second), exhale slowly through your mouth, and repeat 1-3 times.
- 4-7-8 Method: Breathe through your nose for 4 seconds, hold for 7 seconds, exhale for 8 seconds, and repeat up to four times, twice daily.
Breathe in confidence, exhale doubt.
3. Write
Empty your mind’s confusing thoughts on paper. Fill your day with clear thinking.
The secret? Long-form journaling.
Try Julia Cameron’s ‘Morning Pages’:
- Block out 30-45 mins
- Grab a pen and journal
- Write stream-of-consciousness (unfiltered)
4. Focus on Brain Health
If you're unhappy, then start with brain health: sleep, hydrate, exercise, eat nutritiously, and rebalance your dopamine with less screen time.
Our society labels many issues as mental health that are actually brain health. (Source: Dr. Daniel Amen)
5. Zoom Out
If you find yourself stuck in a mental loop, ask yourself:
“Will this matter in 5 years?”
If it doesn’t matter in 5 years, don’t stress about it for more than 5 minutes.
Take an elevated view.
6. Reframe Negative Words
Positive self-talk is an underrated skill.
Transform negative words into empowering ones:
- Failure → Learning
- Nervous → Energized
- Have to → Get to
Here’s a list of my 20 favorite word reframes.
Remember, thoughts become things.
Maintenance (7.0/10)
Build daily routines that help manage stress when times are good. This way, you won’t have to scramble to cope during stressful situations.
A proactive approach reduces the immediate impact of stress and builds your long-term resilience.
Experiment with the 6 techniques shared today and see what works for you.
BRINGING IT HOME
Know this: You are never alone in stressful situations.
1. You can ask for help.
Connecting with those who understand your struggles—whether through friends, support groups, or mentors—can provide immense relief.
(I recently hired a mindset coach as I scale my business and take on my biggest project yet. More news to come!)
2. You have these proven strategies to serve as a ballast in choppy water.
Stay calm, stay strong, and keep moving forward—you’ve got this.
All systems go,
2 MORE WAYS I CAN HELP YOU
Creator Method [Digital Course]: This is the system I used to grow an audience of 1M+ in under one year. Join 1,400+ students in this 5-star rated course.
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