Breaking Free from a Chronic Stress Cycle

Stress is your nervous system's response to challenges or demands, affecting your body in various ways. Recognizing your current stress level can help you understand its impact on your present experience.

Understanding Stress Arousal Levels

Researchers, including Elissa Epel at the University of California, San Francisco, have identified distinct brain states associated with different stress arousal levels. The Alertness Elevator model, developed by Heal Your Nervous System, incorporates this research to help manage stress dysregulation.

The Alertness Elevator

Visualize your stress response as an elevator, moving through different levels of arousal, each representing a specific state of mind and body.

The Blue State: Deep Rest and Cellular Regeneration

  • Description: At the ground level, the blue state signifies deep rest during activities like meditation or deep sleep, promoting relaxation and cellular health.

  • Characteristics: Minimal stress, increased parasympathetic activity.

The Green State: Relaxed and Focused

  • Description: Moving up, the green state is your "flow" state, where you are relaxed yet focused.

  • Characteristics: Balanced stress levels, heightened attention, optimal engagement.

The Yellow State: Cognitive Overload

  • Description: The yellow state represents alertness and mental exertion, where stress begins to affect performance.

  • Characteristics: Moderate stress, cognitive overload, racing thoughts, physical tension.

The Red State: Acute Stress Response

  • Description: At the top, the red state is full alertness in response to threats, activating the fight-or-flight mechanism.

  • Characteristics: High stress, increased heart rate, heightened senses, readiness for action.

The Purple State: Emergency Freeze and Immobility

  • Description: The purple state acts as an emergency stop, causing immobility in extreme danger.

  • Characteristics: Extreme stress, slowed heart rate, physical paralysis.

The Dual Nature of Stress

While stress can be harmful, low to moderate levels can enhance resilience. A regulated nervous system transitions through stress states and recovers efficiently. However, chronic stress can damage health and increase disease risk. Managing your "alertness elevator" is crucial for resilience and recovery.

Create Your Alertness Elevator Map

  1. Find a Quiet Moment: Set aside uninterrupted time in a calm, quiet environment.

  2. Activate Your States: Recall experiences that evoke each state, except for the purple state.

  3. Note Your Observations: Document physical sensations and emotions associated with each state.

  4. Return to Calm: Engage in a calming activity if intense feelings arise.

  5. Handle the Purple State Carefully: Note sensations associated with the purple state if it doesn’t cause discomfort.

  6. Use Your Map Regularly: Check in daily to identify your current state and regulate your responses.

By regularly updating your alertness map, you can better manage your stress, build resilience, and improve your overall well-being.