The Stress Curve
Podcast (Dr J Moch)
Listen to "Stress Busters" from Jonathan D Moch on Anchor: https://anchor.fm/jonathan424/episodes/ep-e1hp9o/Stress-Busters-a3mvfs
Key Ideas.
In 1908, two Harvard Professors, Yerkes and Dodson, first described the ubiquitous inverted u shape curve – the simple mathematical relationship between arousal and performance. Their rat experiments indicated three fundamental areas underneath the curve: a). low arousal, low performance; b). moderate arousal, highperformance, and c). extreme arousal and very low performance, respectively.
Changing the nomenclature of ‘arousal’ to ‘stress levels’, the same relationship exists.
A). Low stress levels, poor performance – state of boredom.
B). Moderate stress levels - peak performance; and
C). Wit the progressive increase of stress levels beyond the ideal zone, (on the right slope), isa slow decrease in function through three zones: distress, burnout and breakdown.
Where are you now on the curve? Thousands of measurements indicate the curve is an accurate description of the natural law of the relationship between all the demands, pressures from outside experiences; and internal psychological inputs from the pressure of the inner critic and current emotional and physical states, to the imagination of future uncertainties and carrying baggage full of prickly memories.[Stress levels = external pressures + internal demands].
The critical practical point of the stress curve is that performance is dependent on stress levels. In other words, stress levels determine performance. Peak performance (in the ‘flow’) is the possible consequence by achieving the ideal balance of arousal, challenges, goals, and tension. The ideal zone is dynamic, not static, and needs regularly adjustment as it is easy to slip down either side of the curve: down the left side into routine, staleness, cynicism, boredom.
The slippery slope down the right side falls into into a toxic field of burnout, and over months or years tips over into the development of a host of stress-related illnesses such as diabetes, asthma, heart disease, hypertension, eczema, depression, and anxiety disorders. [There are at least 300 such illnesses described by medical-science.]
Another finding that has practical utility is the upper right hand zone of distress. Performance is still high, but stress levels are exceeding the ideal point. The body and mind sends out early signals such as insomnia, headaches, tiredness, irritability, memory difficulties, poor concentration or inattention. These signals are often masked by some chemical prescription such as analgesics, sleeping tablets; the increase use of alcohol, coffee, or stimulants; or self-medication of illegal substances.
The signal, the ‘flashing light’ is removed, giving a false impression that the problem is solved, but the underlying high stress levels are straining stress response systems which can switch health systems into illness. This is the symptomatic solution to the human under increased unremitting strain. Something, somewhere, - the weakest link in the biological gene chain will capitulate: immune status, sugar control, blood vessel damage, mood stability.
The fundamental solution is to confront the harsh realities of the sub-components of the stress levels axis. What are the situations in your life that have increased the volume of stress? And then, be brave, make the necessary courageous adjustments or exits. This where the heart of stress management resides. Hard talk with unnecessary stress factors, making tough decisions, and most importantly, executing those decisions.
On the other side of the curve - low stress levels, low performance – requires staring hard at what is boring, routine, stagnant, or your mindset of ‘been there, down that, got the tee shirt’-laziness. Inertia - the inability to get going, lack of meaning, anhedonia (lack of pleasure from any activity), you having neither life goals nor vision, are just a few examples of the reality you need to face. Many suffering from addictions measure in this zone of boredom. Sometimes depression or even physical illnesses score in this zone. Useful to invest in a considered professional opinion, if indicated.
Are chemical factors involved? Yes, slowly, the description of the underlying physiology of the stress curve is painting an intriguing portrait. In brief, dopamine appears to be the primary chemical activated in the high performance zone, leaving a pleasant mind state of wellness and reward. At the right bottom corner, cortisol, the stress hormone is alpha male. Cortisol is the Dr Jekyll and Mr Hyde of the stress response of flight, fight, faint or freeze. When activated to dilute threats cortisol has profound healing effects; when it cannot be switched due to long term high stress levels (both internal and external) then high doses of cortisol damage organs and corrupt biochemical pathways.
It is unknown, yet, what the dominant neurochemical informing the boredom zone. There must be a biochemical signature as the ‘feeling of being bored’ is distressing, in itself. My guess is low cortisol, dopamine, serotonin, adrenaline, and noradrenaline concentrations. Watch this space.
Do a deliberate audit of your stress levels. If low, add in challenges, or move to a higher challenging environment. If high, face the harsh realities – adjust your mindset, find your voice or exit toxic situations/relationships. If high performance, keep yourself in optimal health building in a hedge, a safe zone in case of unintended sudden demands.Always a good idea to have an emergency fund (of energy, time, money, friends, family, attitude, faith) that prevents tipping over onto the slippery slope on the right.
Link.
Short notes on the Yerkes-Dodson Rule.
https://en.m.wikipedia.org/wiki/Yerkes–Dodson_law
Video.
Flow, the secret to happiness (Mihaly Csikszentmihalyi | TED2)
https://ted.com/talks/mihaly_csikszentmihalyi_on_f...
https://ted.com/talks/mihaly_csikszentmihalyi_on_f...
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