Balance and Breathe: Mastering Stress with Emotional Regulation

The Study

The researchers recruited 123 healthy volunteers who self-identified as either "zen" or "very stressed out." The participants underwent various psychological and emotional assessments to determine if their perceived stress levels were reflected in their blood work.

The assessments measured subjective ratings of stress, depressive symptoms, anxiety, emotional regulation, resilience, and mind-wandering. Additionally, the participants participated in the Trier Social Stress Test, which involved a speech and mental arithmetic task in front of judges.

The Results

Interestingly, the study revealed no significant differences in the biomarkers of stress between the two groups. Both groups experienced similar physiological responses to stress, regardless of their self-perceived stress levels.

However, the "very stressed out" group exhibited higher levels of symptoms related to depression, anxiety, and poor emotional regulation. On the other hand, the "zen" group demonstrated higher levels of resilience, emotional stability, and positive mental health.

Implications

These findings suggest that individuals who perceive themselves as highly stressed may be experiencing psychological distress rather than a significant physiological stress response.

This offers a glimmer of hope for those struggling with stress, as it indicates that there might not be an underlying physiological problem that needs to be addressed. Instead, the focus can be on improving emotional regulation skills to better manage daily stressors and move closer to a state of calmness and well-being.

Practical Steps for Managing Stress:

1. Learn some stress management techniques: Stress management is crucial for maintaining overall well-being. Explore different techniques that help you regulate your emotions, such as deep breathing exercises, mindfulness practices, or engaging in activities you enjoy. Find what works best for you and incorporate it into your daily routine.

2. Understand the impact of not managing stress: Recognise that chronic stress can have long-term consequences for your mental health. Take proactive steps to address your emotional well-being and seek support from professionals if needed. Don't hesitate to reach out for help when stress feels overwhelming.

While stress is a common experience, it is essential to understand its impact on our well-being. The study highlights the importance of emotional regulation in managing stress effectively. By developing emotional competence and adopting strategies to manage stress, individuals can improve their overall mental health and move towards a more balanced and resilient state.

It's never too late to start prioritising your emotional well-being and finding ways to navigate life's challenges with greater ease and peace of mind.

Should you be eager to refine your emotional regulation skills and seek expert guidance on this holistic transformation, coaching offers an invaluable resource. Discover a wealth of strategies and unwavering support to master stress management and elevate your well-being. Learn more about coaching right here.

References:

Lupien SJ, Leclaire S, Majeur D, Raymond C, Jean Baptiste F, Giguère CE. “Doctor, I am so stressed out!” A descriptive study of biological, psychological, and socioemotional markers of stress in individuals who self-identify as being “very stressed out” or “zen.” Neurobiol Stress. 2022 May;18:100454.

The REAL reason you always feel stressed? Precision Nutrition. (n.d.).