Scientists crack the ultimate formula to help you stay positive in the face of mounting stress
BETWEEN constant money worries and the weeks running away with us, making plans can feel fraught.
But a study by North Carolina State University reckons living in the moment, combined with planning for the future, is the ultimate formula for positivity.
“It’s well established that daily stressors can make us more likely to have negative affect, or bad moods,” says Shevaun Neupert, a professor of psychology at NC State University and corresponding author of a paper on the study.
The researchers looked at mindfulness and proactive coping – two factors thought to influence how we handle stress.
Mindfulness is when people live in the moment, rather than dwelling in the past or worrying about the future.
Proactive coping is when we prepare for potential future stressors, and as a result, help ourselves avoid them.
As a combo, they make an effective coping mechanism, says Dr Neil Thin, Senior Lecturer in Social and Political Science at University of Edinburgh.
“It is common sense that to live well we need to enjoy living in the moment and also consider our longer-term biographies,” he says.
CARPE DIEM
We’ve undoubtedly had a tough couple of years, but Dr Neil believes that what we take from difficult circumstances could be the difference between a positive and negative outlook.
By living in the moment and learning from our struggles we can appreciate the simple things that we won’t take for granted in the future.
“The pandemic provoked two strong and contradictory influences on people’s feelings and behaviour,” he explains.
“The first is anxiety – the disruptions of routine, the threats to lives and livelihoods, and the deprivation of social company sent anxiety levels up and robbed people of the ability to enjoy the ‘flow’ of life.
“On the other hand, many of us [now] appreciate the slower pace and live in the moment more than we [did].
“This could be not worrying about commuting [every day, as many people now work from home some of the week], having more time to go on walks and lots of contemplative moments that we didn’t usually enjoy.
“At a more existential level, we have to remember the Latin phrase carpe diem – seize the day – the idea that if you remember your own imminent mortality, it should make you live for today, and savour all your good moments.”
NO PLANS
While making plans can be useful and comforting, making room for change and surprises can benefit your health too.
“It can be very dangerous to our wellbeing to be too hung up on the blueprint, planned life,” Dr Neil says.
“Disruptions and surprises are important parts of happiness.”
For those who have a strict schedule and a controlling disposition, letting go of a plan can take its toll, but according to yoga and meditation expert Sri Swami Purohit, the key to a positive mind is flexibility.
“A degree of flexibility is vital, so that when life throws us inevitable curve balls, we can make the necessary adjustments to navigate around it,” he says.
“We will still reach the same destination but sometimes we need to be prepared to take a different route and embrace this as part of the journey.
“Of course, sometimes our best efforts aren’t enough, but this is ok too, because as long as we have done our best, then we haven’t failed.”
LOOK AHEAD
Thinking ahead to more hopeful times can be a big step towards safe-guarding our positivity.
“It may seem contradictory to suggest being in the present while also planning for the future, but they are surprisingly complementary concepts,” Sri Swami says.
“Having a long-term plan of where we are going and what we want to achieve gives us purpose, hope and motivation in life, as well as allowing us to better manage stress and anxiety.
“Without clarity of purpose, we may doubt ourselves; wondering if we are on the right path, as there is no roadmap to follow.
“This can create huge anxiety as well as associated problems such as mood swings, insomnia or even panic attacks.
“But this is where being present comes in.
“Life is made up of many components – family, work, health etc. and we need to prioritise giving each task our full attention.
“Once a task is completed, we can be free to move on to the next thing.
“By dealing with things in this fully conscious way, we can remain balanced and calm.”
HOW TO PLAN AHEAD WHILE LIVING IN THE MOMENT
1. Keep things interesting
“To live well, we need spontaneity, but we also need to see the past as a resource and the future as inspiration,” says Dr Neil.
“Make room each day for spontaneous novelties – go on a different walk, try a new food or listen to new music.”
2. Imagine your future
“Become more conscious of your thoughts and feelings so you know where you’re going and what you want from your future,” Sri Swami says.
“By accepting and forgiving our past regrets and future worries, it gives us our freedom to make decisions and grow.
“Having a clear idea of what you want for your future will give you freedom in the present.”
3. Get stuck in
“Start a longterm project that your future self will be grateful for,” Dr Neil suggests.
“Plan a trip, even if it doesn’t have a date yet, dream up a new career you can start at any given time or start developing a new skill that can be done regardless of our current situation.
“All of which contribute to a life well lived.”
What is burnout?
Burnout isn't an illness, but a feeling of being mentally or physically exhausted.
It’s the body’s response to a long-lasting and demanding situation.
It tends to be defined as a work-related syndrome but work–life balance also plays a role and factors outside your job can also be the cause.
Stress and burnout don’t necessarily stop when you go home at the end of the day, as these effects often extend into other areas of life and vice versa.
According to Mental Health UK, some common signs of burnout include:
- Feeling tired or drained most of the time
- Feeling helpless, trapped and/or defeated
- Feeling detached/alone in the world
- Having a cynical/negative outlook
- Self-doubt
- Procrastinating and taking longer to get things done
- Feeling overwhelmed
Meanwhile, researchers at the Norwegian University of Science and Technology said you might be more at risk of it if:
- You’re a young employee in a new job
- You have low self esteem
- You have unclear job expectations or feel you don’t have power over decisions that affect your work
- Your values don’t align with those of your workplace, or your job doesn’t suit your interests or qualifications
- You struggle with work-life balance
- You work long hours and don’t sleep or exercise enough
- You don’t have a strong support network