Nov 4, 2024
What is the Big Deal about Microstress? + 10 Ways You Can Become a “Top 10 Percenter”
We live — for better or worse — in a meritocracy. We live and breathe in a screened-in world. We represent ourselves on social media. We interview for jobs on Zoom calls, often from the isolation of our bedrooms. We race from traffic light to traffic light, just trying to make the next appointment. On and on we rush.It really should come as no surprise that stress is a common occurrence that affects literally everyone. All ages. All backgrounds. Stress is very democratic that way.
Not all stress is created equal, however. One insidious type of stress is what is called microstress. Microstress is a type of stress that is caused by minor and often repetitive events or situations that can add up over time. These events may seem insignificant on their own, but when combined, they can create high levels of stress.
The term microstress has been coined by researchers and authors, Rob Cross and Karen Dillon, in a recent book, The Microstress Effect: How Little Things Pile Up and Create Big Problems — and What to Do about It. The concept and the research are fascinating, but to cut to the chase, it’s possible to develop an awareness around when microstress is happening, and to become what they call a “top 10 percenter.”
Top 10 percenters don’t run from life. They’re still thoroughly engaged and busy, but they’re bulletproof when it comes to losing their sense of purpose and burning out. We’ve compiled a list of our own ideas from our work with hundreds of clients over the first half of this decade.
What is Microstress Exactly?
Microstress refers to the small, subtle stressors that we encounter in our daily lives, such as traffic jams, waiting in line, or minor conflicts with colleagues. These stressors may seem insignificant individually, but when they accumulate over time, they can have a significant impact on our overall well-being.
While microstress may seem like a minor issue compared to major life events such as a job loss or a divorce, it can still have a negative impact on our physical and mental health. When we experience microstress on a daily basis, it can lead to chronic stress, which has been linked to a range of health problems such as heart disease, depression, and anxiety.
Micro-stressors can be acute or chronic. Acute micro-stressors are short-term stressors that are quickly resolved, such as getting stuck in traffic or experiencing a deadline at work. Chronic micro-stressors, on the other hand, are long-term stressors that persist over time, such as ongoing conflicts with a friend or financial worries.
How is Microstress Different from Regular Stress?
While regular stress is often associated with significant life events, such as divorce, illness, or job loss, micro stress is more subtle. Regular stress is usually a result of a major life event that is perceived as threatening or overwhelming, while microstress is a result of small, everyday occurrences that we may not even be aware of.
Additionally, regular stress tends to have a clear start and end point, while micro stress can be ongoing and cumulative, leading to chronic stress and burnout.
10 Ways to Rise Above Microstress
Now that we have a better understanding of what microstress is and how it differs from regular stress, let’s explore some strategies to overcome it:
1. Mindfulness and Meditation
Mindfulness and meditation practices can help you become more aware of your thoughts and emotions, enabling you to respond to micro-stressors in a more calm and centered way. Reams of research have shown that regular meditation can reduce stress, anxiety, and depression, as well as improve overall well-being.
2. Gratitude
Practicing gratitude can help shift your focus from what you don’t have to what you do have, reducing negative thoughts and emotions associated with microstress. Writing down a few things you are grateful for each day can be a simple yet effective way to cultivate gratitude in your life.
3. Prioritization
Focusing on what is most important and prioritizing your time and energy accordingly can help reduce the impact of micro stressors. Learning to say “no” to non-essential activities and commitments can help create more space and time for the things that truly matter to you.
4. Exercise
Regular exercise can help reduce the physical and emotional effects of stress, including micro stress. Even a short walk or yoga session can help reduce tension and promote relaxation.
5. Time in Nature
Spending time in nature can have a calming effect on the mind and body, reducing the impact of micro-stressors. Whether it’s a walk in the park, a hike in the mountains, or simply sitting outside and observing nature, connecting with the natural world can help promote feelings of peace and well-being.
6. Social Support
Having a strong support network can help buffer the effects of micro stressors. Spending time with friends and loved ones, joining a support group, or seeking professional help when needed can all help build resilience and cope with stress.
7. Mindful Breathing
Focusing on your breath can help you stay present and centered, reducing the impact of micro stressors. Taking a few deep, slow breaths can help calm your mind and body, promoting relaxation and reducing tension.
8. Identify Your Triggers
The first step in managing micro stress is to identify the situations or events that trigger it. Take note of the things that cause you to feel stressed, such as sitting in traffic, dealing with a difficult coworker, or waiting in long lines. Once you have identified your triggers, you can start to develop strategies for managing them.
9. Set Boundaries
Setting boundaries can be an effective way to manage micro stress. This can involve saying “no” to activities or commitments that are causing you stress, or establishing clear expectations with coworkers or family members. By setting boundaries, you can create a sense of control over your environment and reduce the impact to your mental health.
10. Use EMMA.
We saved the best for last. Why? Partly because we can anticipate what you’re thinking as you read through this blog post: I know, I know, I know…We all “know” we’re supposed to do all the things listed above, right? Just like we “know” we’re supposed to diet and exercise if we want to lose weight and probably stop drinking if we want to live a long, healthy life. But we often don’t do these things we know we’re supposed to do, and sometimes the compounding effect is that we then get hard on ourselves for not living the ways we “know” we should.
Enter, EMMA. This coach-in-your-pocket is creating the new standard for coaching accountability. Some are using it along with a human therapist or coach, some are using it to serve their mental health needs without this more expensive human alternative. EMMA can literally help you with all the above plus your own deeply personalized areas of focus and goals.
Hear It Straight from the SourceDon’t just take our word for it. Chad Prevost sits down with authors of The Microstress Effect, Rob Cross and Karen Dillon. The research and insights they present are stunning.
