STRESS IS NOT YOUR ENEMY!
Stress is not just inevitable, it’s necessary!
If we understand and accept its role in our life, we can take advantage of it and be free from our fears!
CREATE YOUR OWN METHOD!
We must first understand how stress works, then create a method based on realistic expectations about what we are capable to do!
The stress chain
Stress can be better understood when represented as a chain reaction composed of three links:
- TRIGGER: An event, a memory or thought is perceived as a stressor, based on our instinct and life experience.
We will be stresses by a real threat as much as from an imaginary one, depending on how much we focus on it. - EXPERIENCE: A neuro-endocrinal reaction, known as “HPA axis”, slows down the digestive apparatus, immune system, reproductive apparatus and prefrontal cortex, responsible for rational thinking, in favor of muscle response, cardio-respiratory activation and instinctive reaction. The emotional experience can vary from stress to panic, fear of failure, anxiety, chronic stress and depression, depending on the type and intensity of the stressor, as well as on the exposure time.
- REACTION: The instinctive reaction, called “fight or flight”, forces us to focus on the stressor. We will try to attack the problem, escape or freeze as in the case of passive panic. The intensity of our reaction is proportional to the type of stress experienced, but in all cases we fail to find a rational solution and we lose initiative. We won’t be able to act, but only to react.
Stress and “fight or flight” can persist for prolonged periods of time, as long as the stressor is present. Chronic stress is a good example of it, where the reaction is not acute, but can burst into panic or aggression if further stressors sum up to the original one.
The term “stress-meter” refers to our tolerance and determines how we will handle the situation. When the trigger is very intense or if we are exposed to additional stressors, our “stress-meter” will reach critical levels and panic is inevitable. Additional stressors are obstacles on the way to solve our problem, that under stress become overwhelming.
After we solved the problem or escaped from it, the “HPA axis” will cease the “fight or flight” via a process called “negative feedback”.
Underwater we are exposed to nitrogen narcosis and carbon-dioxide retention, impairing our judgment and performance, while our “stress-meter” becomes more sensible than at the surface. If we don’t manage stress, this is how the stress chain looks like when applied to a diving scenario:
A realistic way to handle stress
First we must consider these factors:
- You: All types of stress can be considered as fear of failure, as you are afraid you won’t handle the situation and your stress level. You are your worst stressor!
- Eustress: Stress is a self-preservation mechanism that trades control for power, preparing us for action. Embracing this enhanced readiness allows us to control our emotions and stay focused. We call it this perfect balance between rational thinking and quick response “eustress”.
- Expectations: We should master the ability to deal with minimum levels of stress on a daily basis. We cannot realistically expect to dive absolutely stress-free. Life is stressful, we are always stressed!
- Commitment: Dive to connect with yourself and commit to your dive. You must always be convinced that every step of your dive is worth your energies and that there is nothing else you would rather do!
We must change our perspective of the stress chain, including the emotional and practical components:
- PREVENTION: Before diving we can make a list of all the tasks that keep our mind busy and store it for after the dive, this way we better focus underwater and have fun. Practicing our skills helps to act without hesitation and assessing risk will increase our possibilities of survival. Accepting emergencies as part of any dive is the key to maintain control when experiencing problems.
- EUSTRESS: When we have a problem and the “stress-meter” goes up, we should be thankful for this experience, for our diving training and for the opportunity to practice what we’ve learned! We should remember why we are diving and accept that we put ourselves in this situation, as well as believe that there is nothing wrong with getting stressed. Having a power statement or a song to repeat in our minds can help us to reconnect with why we are diving and to stay focused. If we will experience eustress or panic it’s up to us, we must decide what we want from ourselves!
- ACTION: We learn standard solutions for standard problems, so it should be fairly easy to handle most emergencies without having to think too much, even under a lot of pressure. In the case of unusual problems, we must modify procedures and hope for the best. In any case we must maintain the initiative, take decisions and take action!
STAY IN THE DIVE!
This is how I handle stress:
Prevention
I write a “to-do list” for after the dive and I do the plan the afternoon before, never at night or the same morning.
I never dive to disconnect from my problems, only to connect with myself. If I am too stressed, I call the day!
Eustress
When I put myself into uncomfortable situations underwater, I always repeat to myself these words:
“I am the person I want to be!
“I am doing what I want to do!”
“I am where I want to be!”
“I am with whom I want to be!”
Action
When I deal with unusual problems and I keep failing, there is a part of me that wants to give up. A voice tells me that I could be home, watching TV on the couch with my family, instead of being miserable underwater. I learned to accept it! I let that voice keep talking and focus on my objective. I cannot let my insecurities drag me out of the dive and get lost in my mind… Underwater I have no past, no future, no name and no family… I am in the dive!