The Stress Code , livre ebook

Praise for The Stress Code
‘Richard and his books have taught me the surprising truth that stress is a necessary part of life and that building resilience to take positive advantage of stress is what our focus should really be. I have instilled the principles of The Stress Code and Stressproof into AutoTrader’s culture and values, which, after getting Richard to present the principles, has been a huge success!’
– GEORGE MIENIE , CEO AutoTrader
‘Much of our work as physiotherapists is educating our clients about their bodies and addressing symptoms related to dysregulation of the nervous system. The Stress Code is my top go-to tool for these clients. It’s packed with scientific research but written in such a way that it comes across as an easy read. My clients love that it has chapter summaries, as well as suggested weekly plans on managing your stress levels. I can’t recommend this book, and its author, highly enough.’
– TAMSIN HODGSON , Physio Cape Town
‘Richard’s expertise in human health and performance is unparalleled. He has helped me through some of the most critical moments of my career. This book is a must-read.’
– KEVIN ANDERSON, Wimbledon finalist, 2018
‘This book is critical reading for those who wish to manage stress in the workplace to their advantage. Richard’s genius is apparent in the results!’
– DIONNE ELLERINE , CEO Eric Ellerine Trust
‘ The Stress Code gives tools to build resilience.’
– AZANIA MOSAKA, 702
‘Full of tools and skills to buffer the adverse effects of stress and enhance functionality and health.’
– Career Zone magazine

To Isaac, Josh and Navi who are my inspiration and Gaby who is my motivation.
I am so blessed to have you all in my life.

The Stress Code
From Surviving to Thriving
A scientific model for stress resilience
RICHARD SUTTON
UPDATED EDITION
MACMILLAN

DISCLAIMER
The information provided in this book is for general informational purposes only. While we try to keep the information up to date and correct, there are no representations or warranties, express or implied, about the completeness, accuracy, reliability, suitability or availability with respect to the information, products, services, or related graphics contained in this book for any purpose. Any use of this information is entirely at your own risk.
First published by Quickfox Publishing in 2018 on behalf of Sutton Health
www.suttonhealth.co.za
This edition published in 2022
by Pan Macmillan South Africa
Private Bag X19, Northlands
Johannesburg, 2116
www.panmacmillan.co.za
isbn : 978-1-77010-800-4
e- isbn : 978-1-77010-801-1
© Richard Sutton 2018, 2022
All rights reserved. No part of this publication may be reproduced, stored in or introduced into a retrieval system, or transmitted, in any form, or by any means (electronic, mechanical, photocopying, recording or otherwise) without the prior written permission of the publisher. Any person who does any unauthorised act in relation to this publication may be liable to criminal prosecution and civil claims for damages.
Copy editing by Pam Thornley
Proofreading by Jane Bowman
Design and typesetting by Triple M Design, Johannesburg
Illustrations by Tina Nel
Cover design by publicide

Contents
author’s note
preface
how to use this book
1 Introduction
The central messages
Stress and positive life changes – a personal narrative
The deciding factor
2 The Science of Stress
The inevitable physical breakdown
The stress response – a system in conflict
Understanding the biological process
The first wave – SAM axis
The second wave – HPA axis
Chapter summary
3 Stress in the Workplace
The whitehall studies
Triggers in stress
Leaders create the culture
More about clinical depression and anxiety disorders
Chapter summary
4 Cracking the Stress Code
Athletes and stress
How do athletes buffer extreme stress?
A model for stress resilience
Chapter summary
5 Step 1: Change your Perception of Stress
A negative perception of stress is bad for your health
Reframing stress as a positive experience promotes health and performance
Perception − a personal journey
Chapter summary
6 Step 2: Change Your Behaviour
The big question
Caring for others
Charity
Compassion and verbal support for others
The impact of all the pro-social behaviours rolled into one
Change your behaviour − change your life
Chapter summary
7 Step 3: Shut It Down
The vagus nerve
Visceral manipulation
Massage therapy
Controlled breathing exercises
Swimming
Cold facial immersion
Yoga
Meditation
Music
Genes, inflammation and lifestyle choices
Chapter summary
8 Step 4: Rebuild and Repair
Rebuilding the brain and body
Elevating bdnf levels through exercise
Elevating growth hormone levels through exercise
Go outdoors
Intermittent fasting and caloric restriction for a stronger body and mind
Food and supplements in the fight against chronic stress
Curcumin
Resveratrol
Omega-3 fatty acids
Multivitamins
B vitamins
Serotonin and the microbiome
Adaptogens – a force to be reckoned with
An important note on healthy stress (eustress)
Green tea and its role in stress resilience
The stress-buffering effects of cacao/cocoa
Brain boosting chocolate smoothie
Chapter summary
9 Alcohol
The argument against moderatealcohol consumption
The argument for moderate alcohol consumption
Alcohol and chronic stress
Stress, alcohol and the hormonal system
Alcohol, stress and growth hormone
Growth hormone levels plummet
Alcohol and sleep
Chapter summary
10 Putting It All Together
Building the perfect resilience model
Small or big steps – know yourself
Stepping out of your comfort zone
The power of the mind
The stress continuum
Consistency over time
Stress resilience templates
Template for your own stress resilience programm e
references


AUTHOR’S NOTE
The combined effects of COVID-19 and an ever-evolving Fourth Industrial Revolution have irrevocably transformed the world we live in. Few have been spared the pain, hurt and fear that has accompanied this rapid and unprecedented shift in the way we live.
With alarming rapidity, uncertainty has become the currency of human existence as we contemplate a future in which personal health, financial security, employment and relationships are no longer safe, let alone secure.
Overwhelmed, hyper - vigilant and afraid, we continue to try to make sense of our new reality every day. Direction has been replaced with distraction, purpose with indifference and meaning with insignificance.
Stress that once was sporadic and intermittent has become chronic for all of us, taking us to the summit of human vulnerability. In an attempt to try to quantify the impact of the pandemic on mental health, one of the world’s most prestigious medical journals, The Lancet , published a review in 2021 on the prevalence and burden of depression and anxiety in 204 countries due to the COVID-19 pandemic.* The study confirms what we all intuitively know and feel, that there has been an explosion in the lived experience of both depression (27.6%) and anxiety (25.6%), tipping an already unbalanced scale.
While we can’t change many of the external circumstances and events that we face on a daily basis, nor what has unfolded over the last few years, we can change how we think and feel, the language we use and the habits we create for ourselves. In so doing, we have the power to determine our path forward, the destination we want for ourselves and ultimately our future reality.
The core of the message in The Stress Code is so relevant at this moment in human history in that it systematically focuses on practical steps to manage stress in a way that can help you view your challenges in a positive and constructive light. It also provides the framework to assist in deliberately and positively alter ing our emotional state in a way that will better support our health, well-being and performance. Additionally, it provides a repertoire of practical tools that can assist you in becoming the person you want to be, regardless of your circumstances.
This science-based and rigorously researched book offers readers an advantage amid the adversity and chaos of our time. One of the book’s central themes is centred on developing exceptional personal control as it relates to stress reactivity and responses in the body. At a time when a lack of control dominates our consciousness, having the awareness, skill and know-how to turn your stress axis off at will is a powerful resource.
Chronic stress, global uncertainty and ongoing change is not likely to decrease. In many respects, life for all of us is likely to become considerably more complex with constant new fears and challenges emerging.
The Stress Code does not suggest stress avoidance nor promote fear around the topic. Instead, it recognises the fact that stress can be a necessary enabler of growth, positive change and exceptional performance under very specific conditions. The book is dedicated towards creating these conditions in our personal lives in such a way that not only do we become more resilient, but we also become a beacon of hope for those around us.
Richard Sutton, February 2022
* Santomauro, Damian F., et al. “Global prevalence and burden of depressive and anxiety disorders in 204 countries and territories in 2020 due to the COVID-19 pandemic.” The Lancet 398.10312 (2021):1700–1712.


preface