"De Prijs van Tijd: Hoe Tijd Je Welzijn Kan Bepalen"
Het bekende gezegde ‘Time is money’ krijgt in onze moderne samenleving een verrassende wending. Stel je voor dat de manier waarop we onze tijd besteden niet alleen invloed heeft op onze financiën, maar ook op ons welzijn. Wat als de keuzes die we maken over hoe we onze tijd invullen, ons kunnen helpen om beter om te gaan met stress of juist een bron van spanning worden? Laten we dieper duiken in de complexe relatie tussen tijd, stress en emotieregulatie, en ontdekken hoe we onze tijd ‘efficiënter’ kunnen gebruiken voor een gezonder leven.
In dit artikel deel ik mijn analyses over hoe stress ons leven beïnvloedt en welke effecten onze manieren van omgaan hebben. Een kleine reminder: dit artikel is geen oproep om superhelden tegen stress te worden. Het gaat om het erkennen van onze eigen kracht en onszelf krediet te geven voor hoe we, ondanks alles, proberen overeind te blijven. In het kader van mijn masterproef hebben we onderzocht welke van deze, vaak onbewust gebruikte, emotieregulatie-technieken ons daadwerkelijk helpen en welke juist minder effectief zijn, binnen een groep studenten.
Stress ... wat nu?
Stress wordt tegenwoordig beschouwd als vast onderdeel van het leven, ongeacht leeftijd. Of het nu gaat om korte, intense momenten zoals examens (acute stress) of langdurige stress zoals bij verlies (chronische stress), we krijgen er allemaal mee te maken. Aanhoudende stress kan ons lichaam uit balans brengen en leiden tot gezondheidsproblemen zoals burn-out en zelfs mentale stoornissen. Om dit te begrijpen, moeten we kijken naar hoe ons autonoom zenuwstelsel, met het parasympatisch (PZS) en sympathisch zenuwstelsel (SZS), helpt om evenwicht te bewaren bij confrontatie met stress. Het PZS, ook wel bekend als het 'rust- en herstelsysteem', is actief tijdens momenten van ontspanning en slaap—of, bij sommigen, tijdens die ene eindeloos saaie les. Het SZS, beter bekend als het 'vecht- of vlucht-systeem', wordt geactiveerd bij stressvolle situaties of tijdens spannende momenten zoals een eerste date—denk aan die momenten waarin je een ongemakkelijke stilte probeerde te voorkomen. Deze systemen werken samen om onze interne balans te behouden. Welke de overhand heeft, hangt af van de prikkels die we ervaren. Zo kun je tijdens een mondeling examen klamme handen, een droge keel, of zelf totale bevriezing ervaren—duidelijke signalen dat je sympathisch zenuwstelsel je lichaam in de 'paniekstand' zet. Het lijkt wel alsof je lichaam denkt dat je voor een draak staat in plaats van een professor!
En nu, het belang van mijn masterproef
Nu we begrijpen hoe ons lichaam reageert, gaan we verder naar de bijdrage van mijn masterproef aan het onderzoek naar stress en emotieregulatie. In het kader van mijn masterproef onderzocht ik hoe spontane emotieregulatie samenhing met onze stressreactie bij een groep studenten, en dat op drie niveaus: het persoonlijke gevoel van stressherstel (via stress-schaal) en objectieve metingen van het parasympatisch en sympathisch herstel van stress (met behulp van wat fancy apparatuur). Wat mijn thesis uniek maakte, is dat ik niet enkel de emotieregulatie-technieken van studenten onderzocht—zoals ontspanning en acceptatie versus schuld geven en piekeren—maar ook hoe lang ze elke techniek toepasten na stress. Waarom was dit dan zo interessant? Omdat wij, als mensen, een unieke mix van technieken gebruiken—van de zen-achtige acceptatie tot de eindeloze herhaling van je blunders in je hoofd. Het laat zien dat emotieregulatie veel meer grijstinten heeft dan de zwart- wit scenario’s die literatuur soms schetst. Daarnaast hadden sommige onderzoekers de universele effectiviteit van bepaalde helpende emotieregulatie-technieken onder de loep genomen. Het blijkt dat wat in de ene context als behulpzaam wordt gezien, in een andere context helemaal niet zo effectief kan zijn. Denk aan een conflict met je partner: soms is het slimmer om gewoon te accepteren dat je geen kans maakt, in plaats van te discussiëren over wie de afwas had moeten doen. Op het werk daarentegen werkt probleemoplossing meestal beter— want je wilt je baas zo min mogelijk lastigvallen natuurlijk! Dit maakt het behoorlijk lastig om te bepalen wat nu precies altijd als helpend of niet-helpend wordt beschouwd. Kortom, er is geen one-size-fits-all oplossing als het gaat om emotieregulatie.
Voor mijn onderzoek werden studenten opgedeeld in twee groepen: adaptieve en maladaptieve groep. Dit was gebaseerd op hoeveel tijd ze besteedden aan helpende strategieën (≥ 50%) of minder helpende strategieën (≥ 50%). Zo konden we de impact van deze technieken op hun stressrespons beter begrijpen. Ik onderzocht drie hypothesen. Ten eerste voorspelde ik dat studenten die voornamelijk helpende emotieregulatie-technieken gebruikten (adaptieve groep) veel herstel zouden vertonen, zowel subjectief als objectief (1a). Aan de andere kant voorspelde ik dat studenten die meer tijd besteedden aan minder helpende technieken (maladaptieve groep) weinig of geen herstel zouden vertonen (1b). Daarnaast wilde ik binnen de adaptieve groep bepalen welke technieken echt effectief zijn in een stressvolle context (1c). Om dit te testen, lieten we de studenten een random tekst voorbereiden en presenteren aan een online jury, waarna ze te horen kregen dat het zeer slecht ging—je kunt je voorstellen dat de zenuwen toen flink opliepen. Na deze stressvolle ervaring hadden we gekeken welke emotieregulatie-technieken de studenten toepasten tijdens hun herstelfase (de tijd waarin ze niets moesten doen) en hoe lang ze elk van deze technieken gebruikten.
Wat leverde het onderzoek nu op?
We vonden bewijs dat meer tijd spenderen aan het positief herinterpreteren van gebeurtenissen (zoals ‘ondanks de slechte feedback, deed ik het beter dan verwacht’) studenten hielp om subjectief te herstellen van acute stress. Voor de andere hypothesen konden we geen significante relaties vaststellen, waarschijnlijk door de kleine steekproefgrootte. De vraag is of andere technieken, met een grotere steekproef, ook effectief kunnen zijn voor stressherstel in verschillende doelgroepen.
Wat we kunnen concluderen is dat we onze halfafgewerkte werkstukken en onvoldoendes beter kunnen zien als ‘eerste pogingen tot succes’. Laten we dus die omarmen en gebruiken als motivator... —want als we het zo bekijken, herstellen we sneller van de stress, en dat is al een overwinning op zich (tip: gebruik dit als argument tegen je ouders)!
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