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Zusammenfassung von The Stress Prescription

Name: The Stress Prescription
Rating: 4.6 (73 reviews)
Author: Elissa Epel

Elissa Epel

7 Days to More Joy and Ease

4.6 (73 Bewertungen)

20 Min.

Kurz zusammengefasst

The Stress Prescription by Elissa Epel is a book that delves into the science behind stress and its impact on our health. It offers practical strategies and tools to help manage stress and improve overall well-being.

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The Stress Prescription
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What’s in it for me? Seven days to reduced stress.

Welcome to your seven-day journey toward a calmer, less stressed you. Over the next week, we invite you to try out these seven research-backed techniques taken from The Stress Prescription by Elissa Epel to reduce anxiety, let go of what you can't control, and build resilience.

This process isn’t about banishing stress completely – some stress is normal and even healthy. Instead, our aim is to help you respond to stress in a more balanced and empowered way.

Think of it as training for your mind and body. The skills you'll develop, such as mindfulness, reframing negative thoughts, and breathing exercises, will serve you for a lifetime.

Each day, this training will focus on a different core concept, from accepting uncertainty to self-compassion. In following these seven steps, you'll gain a new appreciation for yourself and your innate ability to cope with whatever comes your way. Stress may be an unavoidable part of life, but you have more power over it than you realize.

Day One: Meet the future on your own terms

Imagine you’re playing a simple computer game. The goal of the game is to explore an area by picking up rocks. Most rocks are fine, but every so often you pick one up to find a small snake hiding underneath. Here’s the twist: when you discover a snake, you’re given a small shock in real life.

In order to study the effect of stress, one study gave participants this exact video game. The researchers had three groups: one that never received a shock, one that received a shock only some of the time, and one that received a shock every time a snake appeared.

Who do you think experienced the most psychological stress?

If you guessed the participants that only experienced a shock some of the time, you’re right. Their heart rates increased, pupils dilated, and fight or flight reflexes were always on high alert. It turns out that uncertainty is worse than a bad outcome itself.

This group also had consistently lower performance and delayed decision-making.

So although you might think your future focus is helpful in life, the science is in and it doesn’t look good. Not only does your anticipation stress lower your performance, but it also does nothing for your overall resilience. People who stress about something going wrong are no better prepared if it actually does.

On the first day of your stress detox, start by letting go of your expectations for the future.

Instead, start by tuning into your physical body. Take a deep breath, close your eyes. Take in the temperature of the room. The feeling of your clothes against your skin.

Now scan your body for tension. Uncertainty is carried throughout the body, and each of us carries it differently. Relax your jaw. Roll your shoulders. Let your breath carry the pressure away.

Now ask yourself what uncertainties you’re holding on to. What expectations for the future have you been carrying in that tension? As you relax your body, release the expectation. Remind yourself that this is only one possible outcome.

Finally, physically lean back. As you lean back, allow your mind to move back with you to focus on the present. Acknowledge that sometimes, things go wrong. That’s okay. Allow the future to come to you and you’ll be ready to meet it on your own terms.

Day Two: Set down what you can’t control

On day two, you’re going to try to put down the things you can’t control.

It’s important to feel in control of your life. You want to know that your choices are important and that you’re empowered to make a difference of your own. Knowing that you can influence your circumstances, make choices, and affect outcomes gives you a sense of purpose and motivates you to take positive action in life.

Day Three: Be challenged, not afraid

Picture a lion stalking through the grass. It’s crouched low, eyes fixed on a gazelle grazing just ahead. It chooses its moment and launches forward. The gazelle, startled, starts to run. Exhilarated, the lion gives chase.

So bounding across the hot Savanna, which of these animals is experiencing stress?

Day Four: Build resilience through controlled discomfort

Day four is about building your resilience. If you want to build strength, you need to work your muscles. If you want to build resilience, you need to work on your stress response.

This can be done through intentional bursts of what’s known as hormetic stress, which trains your body to manage stress better in the future.

Day Five: Connect with nature

Connecting with the natural world is a wonderful way to calm your mind and recharge. Nature has restorative effects that can counteract the toll of everyday stress. On day five, your challenge is to find a way to tap into the “green effect.”

Full immersion in nature is ideal. This might be a hike through the woods, a picnic in a meadow, or lounging by a lake. Let your senses fully absorb the sights, textures, smells, and sounds of your natural surroundings. Tune in to the buzzing insects, rustling leaves, or lapping coastline. Sink your toes into sand or grass. Smell earthy pine needles. Allow nature to captivate you.

Day Six: Breathe deeply, rest deeply

In your busy life, it’s likely that you often neglect true restorative rest. But deep rest is vital for reducing stress, restoring energy, and bringing your nervous system back into balance.

When stressed, your breathing becomes rapid and shallow, activating your sympathetic "fight or flight" nervous system. Deep intentional breathing taps the brakes on this stress response and engages the parasympathetic "rest and digest" system instead.

Day Seven: Cultivate a practice of gratitude

You've nearly reached the end of your week-long journey to reduce stress and increase well-being. Over the past few days, you've explored techniques like mindfulness, reframing negative thoughts, and breathing exercises. For day seven, you'll focus on cultivating gratitude.

Practicing gratitude consistently is one of the most powerful ways to boost your mood, strengthen relationships, and counteract your brain's negativity bias. Make gratitude a daily habit with both morning and evening rituals.

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Worum geht es in The Stress Prescription?

The Stress Prescription (2022) offers a practical seven-day guide to reducing anxiety and cultivating joy. Combining scientific research with accessible advice, it leads readers through techniques like mindfulness, gratitude, and harnessing hormetic stress to build resilience and embrace ease. With a different empowering theme each day, it provides a roadmap to a calmer, more purposeful life.

Wer The Stress Prescription lesen sollte

Working professionals
People going through a stressful period
Anyone looking to build resilience to stress

Über den Autor

Elissa Epel is a health psychologist who studies the effects of stress on aging. She’s a professor in the Department of Psychiatry & Behavioral Sciences at the University of California, San Francisco, and the director of the Aging, Metabolism and Emotions Center. In addition to The Stress Prescription, she’s also a coauthor of the New York Times best-seller The Telomere Effect.

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