Intentional Stress

Intentional stress is a concept emphasizing the importance of deliberately causing discomfort in order to train the skill of resilience. Discover ten challenges to become more resilient.

Resilience

Resilience is the ability to function with and recover from stress. We all have the capacity to be resilient. It is a mindset where we make an active decision to adapt, cope or respond. It is also a muscle which can be strengthened with intentional training. In my previous article, “Stress Management 101,” I discussed strategies to help anyone respond to and recover from stress. In this article, I intend to encourage readers to deliberately seek stress to build resilience. Intentional discomfort combined with a proper mindset and management strategy, trains the mind and body to effectively respond to future stressors. Here I propose ten ways you can intentionally induce stress and tie in management strategies to prepare you to accomplish the given challenges posed at the end of each stressor.

“Without a struggle, there can be no progress.” - Frederick Douglass 

Why would one want to intentionally cause stress? The answer is simple to consider but can be difficult to consistently execute. In light of daily stressors that are out of our control, the idea of intentionally adding stress to our lives may seem overwhelming initially. Pleasure-seeking activities, such as television, social media, snacking, or having a few drinks to unwind are often touted as self-care. These activities provide immediate gratification and the perception of recovery or reward. Delaying gratification through an activity that provides value is also self-care. This kind of self-care is initially challenging but leads to a sense of accomplishment, fulfillment, and growth. A good life is all about balance. There is nothing wrong with pleasurable activities, unless this is how you spend all of your time. When counterbalanced with deliberate challenges intended to improve ourselves, we can optimize our lives while still enjoying the fruits of our labor.

Stress management systems are designed to promote recovery from unexpected or predictable stress whereas intentional stress using prepared strategies builds resilience. Experience is often the best educator. Intentional stress prepares the mind and body for inevitable, unforeseen stress throughout life. Our stress response is always the same at a physiologic level regardless of cause. Therefore, we can develop practical habits by intentionally activating our stress response with a prepared mindset leading to enhanced resilience and mental well-being (Suzuki, 2021; Crum et al, 2013).

There are two principles in exercise philosophy that perfectly apply to the use of intentional stress: The Specific Adaptation to Imposed Demand (SAID) and Progressive Overload Principles. The SAID Principle states that the body will adapt as a response to stress in order to withstand the same stress in the future. The mind and body are consistently trying to improve to perform optimally in response to the most common demands placed on the system. The Progressive Overload Principle provides guidelines to systematically make stressors more challenging over time to promote adaptations. Increasing weight (stress intensity), number sets (frequency), time under load, decreasing rest periods, and modifying the environment are all ways to progressively intensify stressors. This allows for continued improvement without plateaus or overtraining (Edgley, 2018).

Specifically working on an area you want to improve in your life at an initially realistic level then progressively increasing the imposed demand will adaptively enhance function. These principles provide a framework demonstrating that anyone is able to progressively improve over time. There are many ways one can cause stress. Stressors can be physical, mental, social and/or spiritual. In order to maximize the benefits of intentional stress, the mindset, management strategy, and plan to increase the challenge over time needs to be considered. Using the following strategies with intention and dedication will improve your resilience.

Disclaimer: Consult your primary care provider if you have any known or expected conditions (such as cardiovascular, respiratory or mental health disorders) that may increase risk by attempting the following strategies.

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10 Intentional Stress Challenges

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Physical Exertion

No citizen has the right to be an amateur in the matter of physical training. What a disgrace it is for a man to grow old without ever seeing the beauty and strength of which his body is capable. –Socrates

Exercise leading to stronger and healthier bodies and minds is the perfect analogy to the benefit of intentional stress. We will physically and physiologically change in response to the stressor that is physical exertion over time. Physical activity is imperative to maintaining good health. The benefits of regular exercise are well-known and can be accomplished in countless ways. There are nine recognized adaptations we can cause through intentional exertion: physical skill, speed, strength, power, muscular endurance, hypertrophy, anaerobic capacity, aerobic capacity (i.e. stamina), and long-duration (i.e. endurance). For the purpose of intentional stress, my favorite is muscular endurance, particularly isometric body holds. Performing a standard plank for as long as you can is more of a mental challenge than a physical one. While the body sends signals to the mind that it is fatigued or in pain, it is ultimately the mind that decides to stop. If you perform a timed plank hold for as long as you can and then allow yourself to fully recover, I guarantee that you can beat that time using a strategy like intentional breathing. If you are unable to perform a standard plank, modify to a low knees plank and start working from there. If preexisting injuries prevent you from being able to hold a modified plank, alternative isometric body holds include wall sits, lunge holds, the horse pose, or simply standing on your toes. We have the capacity to challenge ourselves despite the uncontrollable adversities in our lives (Mackenzie and Cordoza, 2012; Starrett and Cordoza, 2015; Edgley, 2020; Edgley, 2021).

Initial Challenge: Hold a plank (modify to low knees if need be) for five seconds.

Advanced Challenge: Hold a plank for four minutes.

Standard plank:

Modified plank:

Difficulties strengthen the mind, as labour does the body. –Seneca

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Deliberate Heat/Cold Exposure

We will train both soul and body when we accustom ourselves to cold, heat, thirst, hunger, scarcity of food, hardness of bed, abstaining from pleasures and enduring pains. -Musonius Rufus

Technological innovation has allowed us to control temperature and/or our comfort in response to it in almost all situations. There is significant evidence demonstrating that deliberate heat and/or cold exposure is beneficial for our health. Cold exposure enhances the immune system, improves metabolism, combats inflammation, activates brown fat, enhances cellular function, improves insulin sensitivity, and significantly increases dopamine production. Heat exposure improves cardiovascular health and cellular metabolism, induces detoxification, and increases dopamine production. Temperature is a fantastic controllable stressor. No one likes being excessively cold or hot despite its documented benefits. The feeling of returning back to baseline temperature following deliberate exposure to the heat or cold can be euphoric. Intentionally exposing yourself to cold water and/or a sauna just beyond your level of comfort, paired with a breathing strategy is an excellent way to train your resilience. Dr. Susanna Søberg is a globally renowned scientist and expert in cold and heat therapy for health and performance. Consider visiting her website, https://soeberginstitute.com/, or read her book, Winter Swimming, for recommended protocols (Søberg, 2023; Carney, 2017; Šrámek et al, 2000; Laukkanen et al, 2018).

Initial Challenge: Finish your normal shower with cold water for 1 minute.

Advanced Challenge: Only take cold showers for a week.

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Time-Restricted Eating

The best of all medicines is resting and fasting. -Benjamin Franklin

Sleep is one of the most, if not the most, restorative bodily functions. Sleep is an essential component of a healthy lifestyle. Unfortunately, sleep can often be uncontrollable due to shift work, illness, injury, parenting, stress, travel, and other uncontrollable factors. Fortunately, our eating habits, particularly eating windows (i.e. the time between the first and last thing you eat in a day), can be just as important for our metabolic health as our sleeping windows. What and when we eat is generally within our control. It is estimated that 90% of the US population eats beyond a 12-hour window daily. Our organs need time to recover just like our brain does during sleep. Most of us, however, have been conditioned to eat whenever we feel hungry, leading to prolonged eating windows that limit essential restorative time for our bodies. Time-restricted eating or consistently eating and drinking anything except for water within a 12-hour window has been shown to improve gut function, glucose tolerance, cellular resilience, and cardiometabolic health; increase metabolic flexibility and sleep quality; and reduce inflammation. Furthermore, time-restricted eating inherently teaches management of hunger. This challenge is beneficial for your overall health and mental resilience (Panda, 2020; He et al, 2022; Zarrinpar et al, 2016; Manoogian et al, 2022). 

Initial Challenge: Restrict your eating window to twelve hours for five days.

Advanced Challenge: Restrict your eating window to ten hours a day for a month.

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DeVice Fasting

The more we value things, the less we value ourselves. -Bruce Lee

We are all creatures of habit. Habits can either be extremely beneficial when they are productive or detrimental (especially over time) when they aren’t. Vices are habits that fail to add value to our lives. For many, a major vice is chronic use of devices with the rise of smart phones and social media. The next time you go to a restaurant count how many people are on their phones. Technological advancement has led to incredible improvements in our society; however, it has also led to a new form of addiction. Other vices include television, video games, tablets, computers, and other forms of technology that inhabit most of our free time. The thought of going a day without technology may seem unreasonable or even impossible. This challenge can also apply to other behaviors over which you want better control, such as consuming certain foods or drinks. Controlling our urges and limiting less-than-valuable habits is a challenge worth pursuing. You may even be able to replace some of these habits with more fulfilling ones such as reading, writing, spending time in nature, meditation, or spending more time with loved ones. Good habits beget more good habits (Mackenzie, 2017; Basso et al, 2019; Kabat-Zinn, 2005).

Initial Challenge: Spend one hour a day, during a time you use it most, without your unique vice for one week.

Advanced Challenge: Go without your unique vice, such as social media, for one month.

Freedom isn’t secured by filling up on your heart’s desire but by removing your desire. -Epictetus

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Learn a New Skill

Live as if you were to die tomorrow. Learn as if you were to live forever. -Mahatma Gandhi

People tend to enjoy what they’re good at and activities to which they are at least accustomed. After people complete their formal education, learning tends to slow down or stop, aside from requirements related to their occupation. Our capacity for learning and growing is always present. While being a beginner is challenging, especially when you’re skilled at other things, the downstream results learning can produce are immense. Whether it’s learning a new language, how to play an instrument, a new physical activity, cooking, woodworking or gardening, the act of taking on a new pursuit and the mindset of being willing to learn is the goal. Make this strategy especially valuable by picking a new skill that you are passionate about or can improve your, or your family’s life, in some way. Having a beginner’s mindset cultivates open-mindedness, eagerness, and willingness to learn from mistakes. As you progress, it is also important to have discipline, creativity, and persistence. These are all qualities that build resilience, enhancing well-being and success (Moore et al, 2021; Nijs and Nicolaou 2021; Serdar Tülüce, 2018).

Initial Challenge: Spend ten minutes a week for a month trying to learn a new skill.

Advanced Challenge: Spend one hour a week or more learning a new skill for a year.

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Self-Reflection 

Knowing yourself is the beginning of all wisdom. –Aristotle

If we cannot be honest with ourselves, how can we ever truly be honest with anyone else? Regular self-assessment, knowing your strengths and weaknesses, and assessing your values will provide you with a deeper understanding of yourself. In addition, it is also conducive to be aware of your ticks and fears and to define your purpose and direction. Introspection is a constantly changing state due to the different phases of life and therefore requires consistent consideration. Journaling (social media posts don’t count), particularly with the goal of better understanding yourself, is relatively uncommon these days. There is something powerful about putting pen to paper but digital journal applications can also be used for this challenge. Would your self-assessment be consistent with what your loved ones would report about you? This can be an uncomfortable but worthwhile conversation to ensure you and your loved ones are on the same page (Baikie and Wilhelm, 2005; Stice et al, 2007; Pennebaker and Beall, 1983, Pennebaker, 1997).

Initial Challenge: Take ten minutes to write down your perceived purpose in life, what you value most, and what you believe are your current strengths and weaknesses. 

Advanced Challenge: Journal for five minutes every night for one month, reflecting on your day or progress in any aspect of your life. Share these entries with loved ones.

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Fear Exposure

Our fears don’t stop death, they stop life. -Rickson Gracie

Having a healthy fear of certain things is important. Fear, however, often limits the possibility for growth. If we can humble ourselves to admit what we fear and how it may be holding us back, there is a real opportunity for improvement. The Progressive Overload Principle fits perfectly with intentional exposure to something you fear. Start with a manageable, controllable exposure, or even a remote one where you’re practicing visualization. If exposing yourself to something you fear is initially too much, start with something you don’t care for such as a particular food (particularly if it’s a healthy one), music, person, or experience. Challenge your negative thinking patterns ahead of time. Use realistic optimism to help shift your perspective on the utility of your current fear/dislike and your aspirations of being able to manage your response to things you don’t care for. If you can overcome, or at least reduce, your biggest dislikes or fears, your confidence to handle other challenges will improve. Building this discipline will provide you with more freedom and power over your mind (Benito et al, 2018; Vlaeyen et al, 2012; Aldridge, 2023; de Becker, 2000). 

Initial Challenge: Take ten minutes and write down your biggest fears.

Advanced Challenge: Over the course of one month, spend ten minutes each week working on reducing or overcoming one of your fears through gradual exposure.

It is the fear of pain and death that we need to fear. –Epictetus

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Contemplate Death

You could leave life right now. Let that determine what you do and say and think. -Marcus Aurelius

Death is inevitable. There are few certainties in life but the fact that we all will eventually die is one of them. The thought of this truth is often avoided. Contemplating our death or the death of loved ones, however, can provide gratitude, alter priorities, and change perspective. In addition, it can also encourage preparedness for life changes in order to control and improve the quality of our life since the quantity is unknown. Meditating on this certainty helps encourage living every day to the fullest (Fox et al, 2015; Hazlett et al, 2021).

Initial Challenge: Spend ten minutes contemplating your own and/or a loved one’s inevitable death.

Advanced Challenge: Add a few minutes to your routine every morning to journal about or contemplate death for a month. Consider beneficial actions and perspectives this practice brings throughout the challenge.

It is the fear of pain and death that we need to fear. -Epictetus

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Apologize and Forgive

To err is human; to forgive, divine. -Alexander Pope

My favorite management strategy when the stressor is another person is trying to give everyone the most charitable interpretation for their actions. Regardless of the truth, this mindset modifies my perspective on people and their actions, which are out of my control. Take this one step further by finding your own fault in the problems you encounter. I am not suggesting you get down on yourself when things go wrong. Instead, focus on your thoughts, words and actions to work towards improving the only real controllable factor in life - yourself. Take ownership wherever you can in your life and you’ll find less resentment toward others and a heightened ability to accomplish your unique intentions. Counterintuitively, practicing this form of intentional stress will help to mitigate many forms of unnecessary stress relating to other people (Yamamoto et al, 2021; Fehr et al, 2010; Takaku et al, 2001; Willink and Babin, 2017).

Initial Challenge: Self-reflect and then apologize to someone you care about for something you want to improve upon. 

Advanced Challenge: Automatically take responsibility of any problem you encounter for a month. You can still communicate your frustrations, but focus on giving the most charitable interpretation with others while looking for ways to take ownership in yourself.

Be tolerant with others and strict with yourself. -Marcus Aurelius

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Give To Others

That which isn’t good for the hive, isn’t good for the bee. -Marcus Aurelius

I grew up watching the show Friends with my family (don’t judge me Seinfeld fans, your show is good too). In one of the episodes, Joey tells Phoebe that there are no selfless good deeds. She then tries to prove him wrong but continues to find personal benefits in all of her attempts at a truly selfless good deed. There is now research demonstrating the power of giving to others and the benefits it can produce, such as perceived resilience, gratitude, competence, self-esteem, compassion, and sense of accomplishment. Giving our money, belongings and/or time to those in need is a great form of delayed gratification. While it may seem like a burden up front, it can produce a more resilient mindset when it comes to perspective on stress. Things can ALWAYS be worse, and if you’re able to find a way to serve others, then you’re inherently demonstrating resilience. No one wants to hear this when responding to stress but this perspective can be built by intentionally helping others in whatever way you can (Walker, 2009; Everly and Lating, 2017; Noullet et al, 2018).

Initial Challenge: Go through your closet and donate all clothes that you haven’t worn in over one year.

Advanced Challenge: Donate at least one hour of your time a month to a cause of your choosing for at least one year.

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Summary

The main goal in any of these challenges is to get uncomfortable. Consistently pursuing deliberate discomfort with focus on becoming more comfortable while enduring the challenge will undoubtedly make you more prepared for future adversity. The more you do anything, the easier it gets. Intentional stress is the path to resilience.

There is nothing outside of yourself that can ever enable you to get better, stronger, richer, quicker, or smarter. Everything is within. Everything exists. Seek nothing outside of yourself. -Miyamoto Musashi

Well-being is realized by small steps, but is truly no small thing. -Zeno

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Disclaimer:

The content provided is intended for general knowledge and informational purposes only and is not a replacement for medical advice. Always consult with a qualified healthcare professional prior to making any decisions or changes relating to your health. Kyle Shepard is not responsible for any adverse effects resulting from the use of information in this publication.

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