| that's what friends are for |
In Part I, we looked at how, with a positive reaction to stress, the body releases beneficial hormones. One of them is oxytocin, the "cuddle" hormone that helps people fall in love and parents care for their newborns.
Experts believe when released in a more positive stress response, oxytocin may lead people to seek out more and better social contacts -- another upside of stress.
"Scientists refer to this as the tend-and-befriend response," said psychologist Kelly McGonigal, a lecturer in organizational behavior at Stanford Graduate School of Business, in "The Upside of Stress: Why Stress Is Good for You, and How to Get Good at It." This "motivates you to protect the people and communities you care about. And, importantly, it gives you the courage to do so."
For starters, investing in a close one-on-one friendship can lead to what Aminatou Sow and Ann Friedman, co-hosts of the podcast "Call Your Girlfriend," refer to as a "big friendship" -- "a bond of great strength, force, and significance that transcends life phases, geography, and emotional shifts."
In times of uncertainty, one of the first ways to make yourself resilient is to begin by reaching out to friends, family or others in your community for connection, said Mary Alvord, a clinical psychologist and adjunct associate professor of psychiatry and behavioral sciences at George Washington University.
Getting involved within your community through volunteering, for example, has been shown to minimize stress, improve depression and even reduce pain, according to studies.
And when it comes to everyday interactions, developing empathy and being proactive about creating a positive environment can help deepen your ability to behave with intention.
"Across time and situations, humans need empathic skills and empathy in order to make societal cooperation possible," said Jennifer Lerner, an associate professor of philanthropic studies at the Indiana University Lilly Family School of Philanthropy.
For example, learning to identify racial microaggressions and taking action to adjust our behaviors can help relieve stressors for friends, colleagues and neighbors who may be experiencing what Helen Neville, a professor of educational psychology and African American studies at the University of Illinois at Urbana-Champaign, described as "racial battle fatigue."
Forging stronger relationships can buffer you -- and others -- from life's ups and downs.
| what the experts do |
Smartphones have become essential to stay connected, but fixating on your device is a slippery slope.
In Part IV, we discussed the pitfalls of logging on to social media before bedtime. Actively managing your social media use can help you avoid "doomscrolling," or mindlessly scrolling through negative posts.
"Oftentimes we're very upset about content we see, but we don't do anything to change what we see," said Jeffrey Hall, a professor of communication studies at the University of Kansas in Lawrence.
Engage with loved ones by lending your support and encouragement, consider muting people who contribute to toxic "doom and gloom," and train the algorithm by only clicking on posts you like, he said.
| try this, not that |
Meeting with friends can help you unwind, but if the plan involves alcohol, think twice. The more you drink, experts say, negative emotions, such as anxiety, anger and depression, can more easily take over.
Having a close friend to vent to can go a long way in helping to de-stress. However, "if you're looking forward to a drink to relieve your stress, on a regular basis, that is a warning sign," said Kenneth Sher, a University of Missouri distinguished professor of psychology who runs the university's Alcohol, Behavior and Health lab.
Instead: Gather your friends but have a heart-to-heart over trendy nonalcoholic cocktails by urban mixologists.
| self-care pick of the week |
If you find it hard to look away from the screen, bring nature indoors with this stunning photography book. Our partners at CNN Underscored, a product reviews and recommendations guide owned by CNN, clued us in on "Trees: Between Earth and Heaven" by Gregory McNamee and photographer Art Wolfe. Relax and enjoy the vivid images.
| your weekly goal |
As you practiced being intentional with your breathing this past week, have you found yourself feeling calmer? Write us at stressless@newsletters.cnn.com and let us know how it's going.
This week, invite a friend or neighbor to join you on one of your regular walks. You'll get a chance to catch up while reaping the benefits of outdoor movement.
Quick recap:
A positive stress response releases oxytocin, which may lead you to strengthen your relationships.
It takes effort, but a solid friendship can help weather the storms of life.
Be intentional in your daily interactions, in real life and online.
Shift the focus of your get-togethers away from booze to effectively de-stress.
Invite a friend or neighbor to join you on your daily walk.
| moment of zen |
Teatime, anyone? The simple act of making a cup of tea can be a part of your daily mindfulness.