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How to manage self-inflicted stress
Stress and anxiety therapist Dr. Amelia Aldao suggests waiting 60 seconds before reacting to a stressor, giving your rational mind time to catch up to your emotions.
- Stress is a complex defense mechanism that we experience in relation to either internal or external threats.
- Self-inflicted stress is stress we inflict upon ourselves with our emotional and behavioral responses to certain situations. An example of self-inflicted stress would be your car breaking down on the morning of an important meeting because your "check engine" let had been on, but you ignored it.
- There are a few ways for you to cope with self-inflicted internal and external stressors, put forth by researchers and therapists.
What is “self-inflicted stress”?
Stress is a complex defence mechanism that each of us experiences differently depending on our personality and the circumstances of the situation.
Photo by Kite_rin on Shutterstock
Stress is an adaptation of a living organism to internal or external threats. It's a complex defense mechanism that each of us experiences in vastly different ways depending on various factors such as personality, causal factors, and circumstance.
Studies show that positive emotions (happiness, comfort, pleasure, etc) allow us to consider a larger set of options in order to make faster, smarter decisions. The opposite is also true - unpleasant emotions (anger, stress, fear, etc.) overwhelm our rational minds and impact our behavior in ways that damage our ability to make smart, rational choices.
Stressors can be either external or internal, and this greatly impacts how we react to that stressful situation.
Examples of self-inflicted internal stress (stress we inflict on ourselves by how we manage expectations, time, relationships, and emotions) can include:
- Putting pressure on yourself to excel at something within an unrealistic timespan.
- Negative self-talk after not being able to complete something (realistic or not).
- Fear of public speaking, thinking you're going to make a mistake in front of everyone even if you're prepared.
- Not having enough time in the day to complete your "to-do" list and having thoughts of not being good enough because you didn't complete an unrealistic goal.
- An "all or nothing" attitude (example: if I can't get everything on my list done today I just won't do anything at all."
In more serious situations, these kinds of internal stressors can lead to feelings of anxiety and/or depression.
Examples of self-inflicted external stress can include:
- Planning a vacation in a time of budget cuts at work only to discover that your salary has been lowered in a time where you've spent more money than normal.
- Procrastinating to study for an upcoming exam or presentation and then staying up all night the day before.
- Ignoring the "check engine" light in your car only to have it break down in a moment of urgency (picking a child up from school, on your way to a meeting, etc).
How to manage your self-inflicted stress
A tip: wait one full minute before doing anything in reaction to the stressor.
Photo by Obak on Shutterstock
Over time, stress can damage areas of your life (adding even more stress) such as you having trouble sleeping, losing your appetite, losing interest in daily activities due to stress. Symptoms that you are stressed can include things like irritability, headaches/migraines, stomach pains, and unbalanced emotions.
How do you cope with stress? There are a few different methods that are specifically designed to help you overcome self-inflicted stressors in your life.
Take a full 60 seconds of pause before doing anything.
The 60 Second Method is simple: wait one minute before doing anything in reaction to the stressor. It can be as simple as that, according to OCD, stress, anxiety and depression therapist Dr. Amelia Aldao.
"In particular," she explains in this Psychology Today article, "don't follow what the emotion is telling you to do. Don't send that angry text, don't decline the invitation to present at work, don't tell your potential date you're too busy this week…"
While this is extremely difficult for some people, pausing before reacting to a stressful situation gives your "rational brain" the ability to catch up. The best thing you can do is "stay with your emotion", according to Dr. Aldao, "but don't act it out."
Experiencing the emotions is a good thing, we should never ignore how certain situations (even stressful ones) make us feel - but acting from a place of pure emotion (instead of thinking rationally about a proper action to follow the situation) can be detrimental to our mental health.
According to Dr. Aldao, by the end of these 60 seconds, the intensity of your initial emotional reaction to the stressor should have somewhat subsided, allowing you to act from a place of rationality than a place of hasty emotion.
Prioritize your schedule and manage your time in a realistic way to motivate yourself.
When it comes to internal stressors, much of the time we inflict these upon ourselves with ever-growing to-do lists and agendas that seem impossible to get through. This, in a way, is setting ourselves up for failure, because we aren't giving ourselves realistic goals that can encourage us to keep going.
Instead, what you're doing, is designing a system that will make you feel more stressed the more work you do because even if you complete the work, it will seem as though you're falling behind.
Instead, you should operate in a prioritization system. This can be done by splitting your to-do list into categories such as immediate (needs to be done in the next 3 hours), average (needs to be done sometime today) and non-critical (can easily be done tomorrow or the next day).
Ask for help and accept that you might not be able to accomplish everything on your own (or risk falling apart).
Productivity coach Ruth Klein, who has also authored a book called Time Management Secrets for Working Women, explains that you should start by asking yourself what the top three priorities for the day are. If there are more than three main things, delegate some of your work to someone else or push back deadlines if you can. It takes courage to admit you can't do it all, but ultimately that might be your best option.
Waiting too long to ask for help, according to Klein, will eventually lead us into an "overwhelmed crisis" which tends to zap us of all energy and motivation.
Acknowledge that some (if not most) of your stress may be self-inflicted and make changes to fix that.
While there are external stressors that we have little to no control over, there are lots of times when the stress we feel is self-inflicted. And when stress is self-inflicted it can also be self-solved, even when that feels impossible.
When we are managing self-inflicted stress, it can be extremely difficult to see outside of our bubble of worry. We are focused on trying to beat the stress because we don't want to feel stressed - it seems like a solution. But if your stress isn't motivating you to get things done (and is instead actually hindering you from being productive) it's time for you to change how you react to your stress.
"What can I do to lessen my stress right now?"
Jamie Sussel Turner (otherwise known as "The Less Stress Coach") explains that asking yourself this question and acknowledging some of the harmful behaviors and emotions you're feeling that are negatively impacting your stress levels can help us re-evaluate the importance of the things we're trying to do.
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Inventions with revolutionary potential made by a mysterious aerospace engineer for the U.S. Navy come to light.
- U.S. Navy holds patents for enigmatic inventions by aerospace engineer Dr. Salvatore Pais.
- Pais came up with technology that can "engineer" reality, devising an ultrafast craft, a fusion reactor, and more.
- While mostly theoretical at this point, the inventions could transform energy, space, and military sectors.
The U.S. Navy controls patents for some futuristic and outlandish technologies, some of which, dubbed "the UFO patents," came to life recently. Of particular note are inventions by the somewhat mysterious Dr. Salvatore Cezar Pais, whose tech claims to be able to "engineer reality." His slate of highly-ambitious, borderline sci-fi designs meant for use by the U.S. government range from gravitational wave generators and compact fusion reactors to next-gen hybrid aerospace-underwater crafts with revolutionary propulsion systems, and beyond.
Of course, the existence of patents does not mean these technologies have actually been created, but there is evidence that some demonstrations of operability have been successfully carried out. As investigated and reported by The War Zone, a possible reason why some of the patents may have been taken on by the Navy is that the Chinese military may also be developing similar advanced gadgets.
Among Dr. Pais's patents are designs, approved in 2018, for an aerospace-underwater craft of incredible speed and maneuverability. This cone-shaped vehicle can potentially fly just as well anywhere it may be, whether air, water or space, without leaving any heat signatures. It can achieve this by creating a quantum vacuum around itself with a very dense polarized energy field. This vacuum would allow it to repel any molecule the craft comes in contact with, no matter the medium. Manipulating "quantum field fluctuations in the local vacuum energy state," would help reduce the craft's inertia. The polarized vacuum would dramatically decrease any elemental resistance and lead to "extreme speeds," claims the paper.
Not only that, if the vacuum-creating technology can be engineered, we'd also be able to "engineer the fabric of our reality at the most fundamental level," states the patent. This would lead to major advancements in aerospace propulsion and generating power. Not to mention other reality-changing outcomes that come to mind.
Among Pais's other patents are inventions that stem from similar thinking, outlining pieces of technology necessary to make his creations come to fruition. His paper presented in 2019, titled "Room Temperature Superconducting System for Use on a Hybrid Aerospace Undersea Craft," proposes a system that can achieve superconductivity at room temperatures. This would become "a highly disruptive technology, capable of a total paradigm change in Science and Technology," conveys Pais.
High frequency gravitational wave generator.
Credit: Dr. Salvatore Pais
Another invention devised by Pais is an electromagnetic field generator that could generate "an impenetrable defensive shield to sea and land as well as space-based military and civilian assets." This shield could protect from threats like anti-ship ballistic missiles, cruise missiles that evade radar, coronal mass ejections, military satellites, and even asteroids.
Dr. Pais's ideas center around the phenomenon he dubbed "The Pais Effect". He referred to it in his writings as the "controlled motion of electrically charged matter (from solid to plasma) via accelerated spin and/or accelerated vibration under rapid (yet smooth) acceleration-deceleration-acceleration transients." In less jargon-heavy terms, Pais claims to have figured out how to spin electromagnetic fields in order to contain a fusion reaction – an accomplishment that would lead to a tremendous change in power consumption and an abundance of energy.
According to his bio in a recently published paper on a new Plasma Compression Fusion Device, which could transform energy production, Dr. Pais is a mechanical and aerospace engineer working at the Naval Air Warfare Center Aircraft Division (NAWCAD), which is headquartered in Patuxent River, Maryland. Holding a Ph.D. from Case Western Reserve University in Cleveland, Ohio, Pais was a NASA Research Fellow and worked with Northrop Grumman Aerospace Systems. His current Department of Defense work involves his "advanced knowledge of theory, analysis, and modern experimental and computational methods in aerodynamics, along with an understanding of air-vehicle and missile design, especially in the domain of hypersonic power plant and vehicle design." He also has expert knowledge of electrooptics, emerging quantum technologies (laser power generation in particular), high-energy electromagnetic field generation, and the "breakthrough field of room temperature superconductivity, as related to advanced field propulsion."
Suffice it to say, with such a list of research credentials that would make Nikola Tesla proud, Dr. Pais seems well-positioned to carry out groundbreaking work.
A craft using an inertial mass reduction device.
Credit: Salvatore Pais
The patents won't necessarily lead to these technologies ever seeing the light of day. The research has its share of detractors and nonbelievers among other scientists, who think the amount of energy required for the fields described by Pais and his ideas on electromagnetic propulsions are well beyond the scope of current tech and are nearly impossible. Yet investigators at The War Zone found comments from Navy officials that indicate the inventions are being looked at seriously enough, and some tests are taking place.
If you'd like to read through Pais's patents yourself, check them out here.
Laser Augmented Turbojet Propulsion System
Credit: Dr. Salvatore Pais
- As the material that makes all living things what/who we are, DNA is the key to understanding and changing the world. British geneticist Bryan Sykes and Francis Collins (director of the Human Genome Project) explain how, through gene editing, scientists can better treat illnesses, eradicate diseases, and revolutionize personalized medicine.
- But existing and developing gene editing technologies are not without controversies. A major point of debate deals with the idea that gene editing is overstepping natural and ethical boundaries. Just because they can, does that mean that scientists should be edit DNA?
- Harvard professor Glenn Cohen introduces another subcategory of gene experiments: mixing human and animal DNA. "The question is which are okay, which are not okay, why can we generate some principles," Cohen says of human-animal chimeras and arguments concerning improving human life versus morality.
New studies stretch the boundaries of physics, achieving quantum entanglement in larger systems.
- New experiments with vibrating drums push the boundaries of quantum mechanics.
- Two teams of physicists create quantum entanglement in larger systems.
- Critics question whether the study gets around the famous Heisenberg uncertainty principle.
Recently published research pushes the boundaries of key concepts in quantum mechanics. Studies from two different teams used tiny drums to show that quantum entanglement, an effect generally linked to subatomic particles, can also be applied to much larger macroscopic systems. One of the teams also claims to have found a way to evade the Heisenberg uncertainty principle.
One question that the scientists were hoping to answer pertained to whether larger systems can exhibit quantum entanglement in the same way as microscopic ones. Quantum mechanics proposes that two objects can become "entangled," whereby the properties of one object, such as position or velocity, can become connected to those of the other.
An experiment performed at the U.S. National Institute of Standards and Technology in Boulder, Colorado, led by physicist Shlomi Kotler and his colleagues, showed that a pair of vibrating aluminum membranes, each about 10 micrometers long, can be made to vibrate in sync, in such a way that they can be described to be quantum entangled. Kotler's team amplified the signal from their devices to "see" the entanglement much more clearly. Measuring their position and velocities returned the same numbers, indicating that they were indeed entangled.
Tiny aluminium membranes used by Kotler's team.Credit: Florent Lecoq and Shlomi Kotler/NIST
Evading the Heisenberg uncertainty principle?
Another experiment with quantum drums — each one-fifth the width of a human hair — by a team led by Prof. Mika Sillanpää at Aalto University in Finland, attempted to find what happens in the area between quantum and non-quantum behavior. Like the other researchers, they also achieved quantum entanglement for larger objects, but they also made a fascinating inquiry into getting around the Heisenberg uncertainty principle.
The team's theoretical model was developed by Dr. Matt Woolley of the University of New South Wales. Photons in the microwave frequency were employed to create a synchronized vibrating pattern as well as to gauge the positions of the drums. The scientists managed to make the drums vibrate in opposite phases to each other, achieving "collective quantum motion."
The study's lead author, Dr. Laure Mercier de Lepinay, said: "In this situation, the quantum uncertainty of the drums' motion is canceled if the two drums are treated as one quantum-mechanical entity."
This effect allowed the team to measure both the positions and the momentum of the virtual drumheads at the same time. "One of the drums responds to all the forces of the other drum in the opposing way, kind of with a negative mass," Sillanpää explained.
Theoretically, this should not be possible under the Heisenberg uncertainty principle, one of the most well-known tenets of quantum mechanics. Proposed in the 1920s by Werner Heisenberg, the principle generally says that when dealing with the quantum world, where particles also act like waves, there's an inherent uncertainty in measuring both the position and the momentum of a particle at the same time. The more precisely you measure one variable, the more uncertainty in the measurement of the other. In other words, it is not possible to simultaneously pinpoint the exact values of the particle's position and momentum.
Heisenberg's Uncertainty Principle Explained. Credit: Veritasium / Youtube.com
Big Think contributor astrophysicist Adam Frank, known for the 13.8 podcast, called this "a really fascinating paper as it shows that it's possible to make larger entangled systems which behave like a single quantum object. But because we're looking at a single quantum object, the measurement doesn't really seem to me to be 'getting around' the uncertainty principle, as we know that in entangled systems an observation of one part constrains the behavior of other parts."
Ethan Siegel, also an astrophysicist, commented, "The main achievement of this latest work is that they have created a macroscopic system where two components are successfully quantum mechanically entangled across large length scales and with large masses. But there is no fundamental evasion of the Heisenberg uncertainty principle here; each individual component is exactly as uncertain as the rules of quantum physics predicts. While it's important to explore the relationship between quantum entanglement and the different components of the systems, including what happens when you treat both components together as a single system, nothing that's been demonstrated in this research negates Heisenberg's most important contribution to physics."The papers, published in the journal Science, could help create new generations of ultra-sensitive measuring devices and quantum computers.