The relationship between stress and performance is important to understand. We all have a stress ‘baseline’; a point at which too little stress degrades performance. We also have a stress ceiling – the level of stress where it no longer supports performance, but creates a level of anxiety that degrades cognitive function.
In simplified terms the brain can process both emotional and cognitive functions simultaneously, up to a point of peak capacity. At that point [our point of peak performance], if there is too much emotional activity, then processing capacity is diverted from cognitive functions – reducing our ability to engage in higher thought processes. At the opposite end of the scale, too little emotional activity and our cognitive functions fail to fire up to capacity. Finding the right level of emotion to engage in a task, and maintain our focus is the key to optimising performance.
Performance increases with physiological or mental arousal (stress) but only up to a point. difficult or unfamiliar tasks require lower levels of arousal to facilitate concentration; by contrast, you may better perform tasks demanding stamina or persistence with higher levels of arousal to induce and increase motivation.
In this simple test on Harvard Business Review.org, your current level of stress can be assessed. The optimal level of stress [arousal and thus performance] is in the range of 13-20 out of a total score of 40. Interestingly, the HBR average is 20 – the upper end of ideal, which supports what most of us expect, that more people are experiencing too much stress.
If your stress falls below 13, you can raise find healthy ways to raise your stress, such as by taking on more challenging tasks or responsibilities. This increases your level of awareness and focus, and makes your role feel more interesting and satisfying.
If your stress is above 20, there are several simple things you can do to help lower your score:
- Practice short periods [2-3 minutes] of mindfulness throughout the day – this helps to relax the brain and create a short renewal gap
- Align your current tasks with some personal value or goal – this will help by making the task seem more meaningful to you, and thereby increase your sense of control and satisfaction in completing the task.
- Get some exercise – any sort of exercise helps to trigger endorphins in the body. Ideally, find a place that is inspiring, such as jogging or walking through a park, along a river or beach front.
Keeping your stress in the optimal range for performance is actually easier than trying to reduce all stress from your life, which quite frankly is not only damaging to performance, but pretty much impossible. It was interesting to note that from the age of 54, stress dropped significantly, and fell below the optimal range after 65, perhaps indicating that retiring may not be the best for feeling energised and engaged in something worthwhile.
So give your mind a rest.
Perceived Stress Scale Research
Author: Gail La Grouw. Insight Mastery Program Director, and Strategic Performance Consultant for Coded Vision Ltd.
