You're More Stressed Than Ever - Let's Change That

[00:00] Stress is an ancient superpower  that is slowly killing you. It evolved as one of the most powerful  tools for survival but has turned into   It grants your wish to rise to a gnarly challenge  

[00:15] or to work harder – but claims a  chunk of your life force in return. What is stress, why is it harmful and what  can you do to escape its consequences?

[00:29] All living things strive for homeostasis,  a state where their body is in balance. To maintain this balance they make adjustments  like moving into the sunlight or eating nutrients. corner and organisms need a way  to react to extreme situations.

[00:47] response to a stressor – which is  anything challenging or dangerous. Stress is a very fast, drastic change of the  state of the body that prioritizes survival.

[00:59] An emergency program that lets the organism  push way out of its comfort zone to survive. To understand how stress works in humans,  let's visit a scene fifty thousand years ago… The Superpower Awakens

[01:14] A group of early homo sapiens are huddled  around a fire – when suddenly a desperate   Their leader, Urr the Bearsmasher  jumps up as time slows down.

[01:27] His brain classifies the tiger as a critical  stressor and unleashes the stress response. through Urr’s body activating  “fight or flight” mode.

[01:39] His heart starts beating faster and  his lungs accelerate, providing an   emergency supply of nutrients and  oxygen to all critical systems. organs and activates them for rapid action  – their strength and speed are ramped up.

[01:57] while his senses become super  sharp and lock in on the threat. Urr perceives every detail with maximum clarity  and realizes the tiger is getting ready to pounce!

[02:09] Adrenaline forces Urr to make  a quick, impulsive decision: Without thinking about it he chooses  to fight and attacks with full force. is desperate and will not back  down, our humans risk exhaustion.

[02:27] Cortisol is the slower, more strategic  hormone that manages a longer stress response. Ramping up the fuel supply while suppressing  all non-essential functions like resting,  

[02:42] Urr's body isn’t his own  anymore, it belongs to stress. Finally Urr the Bearsmasher  deals the killing blow. Their bodies shut down “fight or  flight” and activate “rest and digest”.

[03:01] It is time to recover and heal, bond and tell  stories about how they killed the angry tiger god. The tribe relaxes and  homeostasis is being restored.

[03:17] When did this amazing  superpower turn into a curse? Our world has changed so quickly and  profoundly that our biology couldn’t keep up.

[03:32] Stress is still the same it  was fifty thousand years ago: React immediately and with full force. Prioritize present moment survival,  make sacrifices if necessary.

[03:45] But most stressors we encounter nowadays  are abstract, acute and more numerous,   often intangible, persist for much longer and  usually don’t even require physical action.

[03:59] The tigers of the past are  now angry emails, deadlines,   online dating, rush hour traffic or doom  scrolling the news and social media. But our brains are built to  take fear very seriously,  

[04:12] so if you experience even a short  burst of anxiety over an email or   because you scrolled through twitter, the  helping hand of stress springs to action. You can have dozens of these micro stressors per  day constantly activating your stress response,  

[04:25] While these micro-threats stack up we also have to   deal with bigger stressors like unpaid  overtime, angry clients, rising rents,   inflation and healthcare or tariffs and  chaos making our future more uncertain.

[04:42] you have to study for an exam, run a  marathon or complete a big project. It is a proper superpower and can  feel exhilarating, even addictive.

[04:54] Especially if you work in a competitive  field you may keep pushing and challenging   yourselves and others, relying on stress  to get your best performance possible. be used in short spurts and critical situations.

[05:11] it becomes chronic stress, one of  the deadliest conditions for humans. How Chronic Stress Destroys You

[05:23] The price of chronic stress is the slow  destruction of every part of your body and brain. As the stress cascade is activated over and over,  adrenaline and cortisol keep flooding your body. Your „fight or flight“ systems are  overactivated while your „rest and  

[05:38] Your muscles tense up for a fight  that never comes – instead your back,   shoulders and neck scream under the  tension and you get pounding headaches. Your digestive tract cramps and suffers, either  holding things in too long or rushing things out.

[05:55] Your fat metabolism is disrupted and  starts slowing down fat breakdown,   Your cells become less responsive to insulin  increasing your risk of metabolic diseases.

[06:08] Your heart keeps pounding, eager to  supply your body with fuel but your   blood vessels aren’t built for this constant  overactivation and get destroyed in the process,   massively increasing your risk  of a heart attack or stroke.

[06:20] in a way that causes maximum damage to you. because who cares about a cold  if you have to fight a tiger? This increases your risk of infections,  cancer and autoimmune diseases.

[06:36] Meanwhile cells that cause inflammation  for wound healing are massively boosted,   Your brain gets rewired to serve stress. Perceiving an ongoing critical emergency  it slows down calm reflection and thinking.

[06:51] You literally get worse at thinking  clearly and lose wisdom points. You are much more likely to make bad,  impulsive decisions like breaking up,   You become worse at solving your  problems while creating new ones.

[07:08] Under chronic stress you are  simply a worse version of yourself. worse as you slide into anxiety and depression. modern world worsen the longer  you are chronically stressed.

[07:26] If you can’t escape it, odds are that you may  die earlier and suffer greatly along the way. How to use Stress As Intended

[07:38] In measured doses, acute stress enables you  to conquer mountains and push beyond your   comfort zone, helps you to improve  your skills and grow as a person. And it can make it feel amazing  to perform at your very best.

[07:52] it’s critical that you properly wind down  your flight or flight response and relax. If you feel stressed, you are stressed, full stop.

[08:04] There is no universal threshold you have to reach  before you’re allowed to do something about it. Is your stress response productive in your  situation and is there an end in sight?

[08:16] helping you unlock your full potential. Be it meeting friends, working  out or going for a walk in nature.

[08:29] Relaxation is not being lazy,  this is serious self care. If you relax actively and regularly  you will keep stress from claiming a   price on your body and mind and  still be able to use its power.

[08:41] If you can’t do this at the moment, plan  active relaxation time as soon as you can. Ok, but what if you suffer  from constant unhelpful stress? You can’t control your body’s stress  response, but you can influence it.

[08:56] mindfulness, like meditation or yoga,  is scientifically proven to take the   edge off stressful situations and to tell your  brain that this email is not a deadly tiger.

[09:08] But the single most effective way to remove stress  from your life, is to remove the stressor itself. where tiny bursts of stress are  coming from during your day.

[09:20] Social media doesn’t show us what  we want, but what makes us engage. So simply getting rid of the apps  or unfollowing stressful people can  

[09:34] actually remove a lot of stress from your life. Especially with the really big problems,  removing the stressor is extremely effective. If you are bullied at school:

[09:47] While this is drastic advice and may not be easy,   it will have the biggest impact  on your chronic stress levels. Of course there are situations  where you can’t just eliminate  

[10:01] If your brain is stuck in stress mode for too long  it will get worse and worse at solving problems. In these cases the most powerful  move is to ask for help.

[10:17] An extra pair of hands can make a huge difference. In the end, life will throw stressors  your way, this is unavoidable. Stress is your superpower.

[10:32] But never forget to get to the other side of it. We’ve collected all the latest health  science and designed a framework to help  

[10:44] If you want to reduce stress, start  with the Rest & Mental Health chapter. Each chapter is packed with  real science, lots of examples,  

[10:58] and inspiration to get you started – but you can  make it completely your own to fit your needs. In the end, you’ll have built a  custom health mix that works for you. (as taking care of your health should always be).

[11:13] We’ll check in from time to time,  and we’d love to hear from you: share your progress and inspire  other birbs on their health journey. this is the third part in our  bestselling journal series.

[11:28] To kick-start your health journey, we’ve also  created some exclusive Health Club Merch for you. Wear them as companions to  remind you of your goal. See where it takes you.