The Banana Trap

How to Escape a Life of Stress and Finally Break Free

Scott Zarcinas

• Éditeur: DoctorZed Publishing
• Année: 2019
• ISBN:
  9780648710790
• Édition: 1
• Sujet: Persönliche Entwicklung
• Sous-sujet: Psychische Verfassung & Wohlbefinden

Science-based Stress Management Strategies to De-Stress & ProsperDo you feel overwhelmed and over-stressed? Are you trapped in recurring cycles of worry and frustration? Do you crumble in stressful moments?Don't worry, everybody has moments of high stress and overwhelm! This guidebook will help you understand why you experience stress, what you can do to break the cycle of chronic stress, and how to finally liberate yourself of stress, worry, and fear.This book will help you to: •Feel less overwhelmed and more confident •Escape The Banana Trap and reclaim your life•Identify and overcome the different types of stress•Eliminate stressful habits and increase happiness•Deal with high-pressure situations and be in controlPLUS develop a long-term strategy to prevent high stress before it occurs.With over two decades of experience as a doctor, mentor, and author, Dr. Scott Zarcinas has helped thousands of people get unstuck and back on track. Scott's experiences, tips, and strategies will help you find direction, maximise your potential, and create the life you deserve.

AN INTRODUCTION TO STRESS

‘If you really want to escape the things that harass you, what you’re needing is not to be in a different place but to be a different person.’

Seneca

HAVE YOU EVER felt overwhelmed and over-stressed? Is continual stress stopping you from doing what you want to do? Do you feel unable to cope with stressful situations?

Don’t worry, everybody has moments of high stress and overwhelm! This guidebook is designed to help you understand why you experience stress, what you can do to break the cycle of chronic stress, and how to develop habits to de-stress and prosper.

When you can control stress, you can learn to feel less overwhelmed and more empowered and confident with what you are doing.

Stress, it must be said, is normal. But wouldn’t it be wonderful to have $1 for every time you got stressed?

What’s not normal, though, is to suffer stress every moment of the day for years and years. Unfortunately, this is the state of existence in which most human beings find themselves and its impact on individuals and the community is immense.

We live in an exciting age. We have at our disposal instant information at our fingertips. Technology has advanced more in the last 15 years than in the whole history of humanity. There are great benefits, but there is also a downside…

With the ever-increasing speed of technological advancement, we feel more overwhelmed and inundated than our parents or grandparents ever did.

Stress has soared by up to 30% in 30 years.¹ According to the World Health Organisation (WHO), mental health is associated with a significant burden of morbidity and disability. It also has a significant impact on world economies, with an estimated cost to the global economy of US$ 1 trillion per year in lost productivity.²

More so, mental stress claims are one of the most expensive types of workers’ compensation claims in Western countries. Stress not only has the potential to cripple our own personal livelihood but also the potential to cripple business and national finances.

Q: Given an average day, I would like you to rate your underlying levels of stress as a percentage from 0% to 100%.

This is the most important step of the whole process of de-stressing. So take your time, re-evaluate it if you need to, because your current level of stress will be the measuring stick with which you will monitor your improvement throughout this guidebook. Without knowing where you are now, you cannot plan where you want to be.

Q: In an ideal world, where would you prefer your stress levels to be?

For most of us, there is a big discrepancy between what our stress levels are and what we would like them to be. Yet although being totally stress-free might sound desirable, we will discover that it isn’t a realistic or entirely practical goal. In fact, some stress is appropriate!

But if this guidebook could help you achieve an 80-90% reduction in your current stress levels and keep them at that ‘comfort zone’ level, would you be interested?

Then let’s begin…

PART 1

THE STRESSFUL BRAIN

1

STRESS DEFINED

‘It’s not stress that kills us, it’s our reaction to it.’

Hans Selye

STRESS IS KNOWN as ‘the silent killer’ because of its correlation with the top six causes of death—cancer, pulmonary disease, heart disease, liver disease, accidents, and suicide.³

It has an effect on heart disease, high blood pressure, irregular heartbeat, and blood clots. The stress hormone, cortisol, also causes enlargement of fat cells and accumulation of abdominal fat, what’s known as ‘diseased fat’.⁴

Furthermore, stress is also believed to account for 30% of all infertility problems in both men and women. It kills brain cells⁵ and is responsible for growth retardation in children.⁶

Interestingly, the term ‘stress’ wasn’t commonly used until the 1930s. Until then, stress mainly described physiological, mechanical, physical, and biological forces, but it took an endocrinologist to popularise the word as we now know it today.

Dr Hans Selye is the author of The Stress of Life.⁷ He studied the stress behaviour of rats and is famed for his work on the General Adaption Syndrome (GAS), which is a set of responses characterised by three phases: Alarm, Resistance, and Recovery/Exhaustion. He asserted:

Every stress leaves an indelible scar, and the organism pays for its survival after a stressful situation by becoming a little older.

Over eighty years on, however, stress has come to mean anything from a minor concern about what to wear to a party, to relationship difficulties, workplace deadlines, and global financial crises, so much so that the word has become a complex and multi-defined entity.

Words such as pressure, duress, strain, and catch phrases such as ‘under the pump’, ‘high maintenance’, ‘up the creek’, and ‘in the doghouse’, all refer to various levels of stress.

Q: What are some of the words you associate with the term ‘stress’?

The words you use are important because they not only reflect your understanding of what stress is, they are also a reflection of how you personally experience stress.

SUBJECTIVE STRESS

Like love, everyone has a unique, personal relationship with stress. What is stressful to some is a walk in the park for others.

Some seem to thrive in high-pressure environments, whereas others tend to wilt and fall apart.

Stress also depends on perspective. To an engineer, stress is some quantifiable mechanical force acting within a structure being built. To a parent, stress is a baby that won’t stop screaming, even though all its needs have been attended to.

A look through the dictionary also reveals many various definitions of stress that encompass linguistics, mechanics, physiology, socio-economics, emotions, and situational events.

Stress is a noun, a verb, and an adjective. Furthermore, stress can be acute or chronic, short term or long term.

There is also ‘good’ stress, called eustress, which enhances function, such as strength training in the gymnasium. In contrast, there is also ‘bad’ stress, called distress, which leads to a deterioration in function or ‘burnout’ (see Figure 1: The Human Function Curve).

To encompass all the intricacies of ‘stress’, it has been defined by psychologists as:⁸

The psychological, physiological and behavioural response by an individual when they perceive a lack of equilibrium between the demands placed upon them and their ability to meet those demands, which, over a period of time, leads to ill-health.

But before we can understand how to manage stress, we need to broaden our understanding of the origins of stress.

PHYSIOLOGICAL STRESS

Evolutionists explain the origins of stress on the instinct to survive. The ‘fight or flight’ response, as it is called, can literally save us, either by instigating a fight against the current threat to our lives or fleeing to a place of safety.

Q: What recent experience(s) have you had of the ‘fight or flight’ response?

During the fight or flight response, hormones called adrenaline and cortisone flood our body, heightening our senses and reflexes in order to deal with the imminent threat.

Blood and oxygen are diverted away from non-essential organs—such as our stomach, gonads, liver, and pancreas—and re-routed to supply the parts of our body that will require extra sustenance—our heart, sensory organs, muscles, and brain.

Once the threat has been dealt with, however, adrenaline and cortisone return to normal levels and our body returns to its original, more passive state.

In the past where lions, tigers, and other predators roamed more freely than today, the fight or flight response meant the difference between eating dinner around the campfire with one’s family or being the dinner itself.

In today’s world, though, we are not likely to come face-to-face with a savage predator, yet we still experience threats to our personal safety.

Q: What are some events you might consider threatening?

At such moments you are experiencing precisely what your ancestors did hundreds of thousands of years ago, even though our world today is a much safer place to live.

Yet why do we still have stress? Is there anything we can do about it? Is the complete absence of stress a realistic ambition, or does it have at least some benefit?

THE HUMAN FUNCTION CURVE

Believe it or not, there is such a thing as ‘good’ stress. It is a positive force, acting to improve our state of being and life-situation.

As stated before, Dr. Hans Selye called this kind of stress ‘eustress’ in orde...