?? Code Calm: Stress Buster

Introduction

Stress can feel like an unavoidable side effect of the job.

?? Tight deadlines

?? Complex coding tasks

?? Navigating feedback

You find yourself in the grip of stress's unwelcome embrace.

Let’s talk about how you escape.

Key Takeaways ??

? Stress triggers our body's "fight or flight" response, but prolonged activation can lead to anxiety, restlessness, and burnout.

? Stress accumulates like objects filling a bucket.

Whether they're small pebbles or hefty boulders, you reach a tipping point where even minor stressors can overflow your bucket and impact your mental and physical wellbeing.

? You can manage stress with breathing techniques that induce a parasympathetic state, such as the physiological sigh.

It acts as a physiological reset button, reducing stress levels, promoting relaxation, and enhancing overall wellbeing.

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?? Check out the full version for more details about stress... ??

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Why It Matters ??

If left unchecked, stress can have serious health implications.

It can have mental and physical symptoms, including:

?? Headaches and muscle tightness

?? Cardiovascular problems and digestive disorders

?? Mental health issues and sleep disturbances.

It can contribute to broken relationships at home and work.

It can destroy your job satisfaction and erode your motivation.

Reducing productivity and creativity.

Leading to burnout.

Rendering you ineffective and unable to make a significant contribution.

Take Action ??

Several breathing techniques help reduce your stress levels and start emptying your bucket.

I even developed a breathing simulator to help you get to grips with them.

You can explore:

?? Equal Breathing

?? Box Breathing

?? 4-7-8 Breathing

An additional technique for reducing stress is the physiological sigh.

The Physiological Sigh

The physiological sigh is a rapid double inhalation followed by a deep exhalation through the mouth.

This technique acts as a physiological reset button, shifting the body from the "fight or flight" response to the "rest and digest" state.

By calming the nervous system, the physiological sigh helps reduce stress levels and restore a sense of calm.

Here's how it works:

???Take a deep inhale through the nose…

???Now, without breathing out, quickly take another inhale through your nose (it will be much shorter)

???Finally, exhale deeply from the mouth ( a big sigh )

Practising the physiological sigh hits the brakes on your body's stress response and moves it towards a state of relaxation and wellbeing.

A few rounds of this technique can make a noticeable difference.

It lets you stay calm under pressure and regain control of your emotions.

Over time, you'll find that:

? Your stress levels decrease

? Your sleep quality improves

? Your mood becomes more balanced

Rich’s Recommendations

Check out my recommendations to improve your wellbeing, mindset, leadership or tech skills:

?? The Upside of Stress by Kelly McGonigal

This is a great book to help better understand stress and how your thinking can change its impacts.

?? Breathwork Simulator

A great way to get started with breathing techniques.

?? Neo Kim ’s weekly newsletter to learn system design:

Newsletter: System Design Newsletter

?? Jordan Cutler ’s weekly newsletter providing actionable advice for software engineers to grow faster in their careers:

Newsletter: High Growth Engineer

?? John Crickett ’s weekly coding challenge to help software engineers level up:

Newsletter: Coding Challenges

Closing

Stress is an inevitable part of the journey.

In small amounts, it can be healthy for growth.

Just as muscles need resistance to become stronger, facing challenges can help you hone your skills and capabilities.

You must keep an eye on the level of your bucket and find ways to reduce its contents when needed.

Breathing techniques are a great way to do this.

Mindfulness, prioritising self-care and contributing to a supportive environment are also great ways to prevent your stress bucket from overflowing. ??

Remember

There's nothing more important than your own wellbeing!