Hitting the RESET button on a bad day

…..a delayed Uber, work deadline, traffic jam, a mismanaged household chore, argument with a family member, corner table at a restaurant, a spoiled dry clean shirt, loud neighbor, dismissive waitress, a malfunctioning kitchen appliance, electricity outage at home, printer not working, forgetting debit card at home, long queue, long wait at tele marketing, hung up call, missed deadline to pay bills, delayed doctor appointment……

How many of us face the above almost every day?

The examples above are common daily sources of psychological stress. In psychology, they are described as events that can cause immediate psychological distress, but when they accumulate over time, they may lead to serious stress reactions and long-term health issues. Neurobiological science explains that daily stressors activate the amygdala's "fight-or-flight" response, triggering the release of stress hormones like adrenaline and cortisol. These hormones prepare the body for action by increasing heart rate and energy levels. Chronic stress can enlarge the amygdala (to cause anxiety), shrink the hippocampus (to impair memory), and weaken the prefrontal cortex (hindering decision-making). Sustained stress can also impact the immune, cardiovascular, and digestive systems, potentially causing headaches, fatigue, inflammation, and a range of other health issues. 

In essence, daily stressors are stimuli that trigger a natural biological defense mechanism, but their repeated activation can disrupt the body's balance and lead to long-term health problems. 

They set us back during the day.

Can we take control and cope with daily stressors?

YES

“I face crazy work traffic every day. When I hear anyone honking behind me, cutting in front of me, and speeding by, looking angrily, I begin to feel angry. However, with patience, I have learned to think that person’s bladder is full and they desperately need to use the toilet. This changes my state immediately, making me feel empathetic, kind, and more in control. It magically brings my body to relaxation.” …A client‘s sharing.

What is to reset your day?

It is when you acknowledge and challenge negative thoughts to gain mental clarity and then focus on setting priorities for the rest of the day.               

1.     Name it to tame it- The first step to regaining control is identifying your feelings. Tell yourself, “I’m feeling frustrated right now.” This helps your mind acknowledge emotions, creating a pause to think. Though simple, it’s effective.

2.     Allow to challenge Your Thoughts: Keep in mind that your thoughts aren’t always accurate. When your mind says, “This day is ruined,” try to question it. Is the entire day truly ruined, or are you just upset about one moment? Identifying and rephrasing these thoughts can help you gain a clearer perspective.

3.     Permit yourself to rephrase/change narrative- Start your thought by “maybe” or “perhaps”. As in the example above, perhaps the person causing stress is in an urgent situation. Give your negative thoughts the benefit of the doubt.

4.     Change Your Scenery: Sometimes, moving to another room, taking a quick walk, or stepping outside to get some fresh air. A new setting can help change your thinking and make it easier to reset.

5.     Reprioritizing/changing plans for the day is OKAY- After identifying the problem and experimenting, ask, “What’s the smallest, most realistic step I can do now?” It may mean revising your plan. The aim is to take one step forward and get unstuck. This is core to executive functioning coaching—breaking big tasks into manageable parts.