My Quantified Self Lessons Learned in 2014

I started the year wanting to explore how I could use technology to understand when stress was or was not occurring. I was interested in if self reported stress was reliable and if there were techniques I could practice that would reverse stress in increasingly shorter periods.

Looking for technology that could help identify when I was stressed was an exercise in buying a lot of technology and trying to find anything that would actually work. I looked at galvanic skin response, different watch iterations and ended up settling on heart rate variability (HRV) as a way to understand when I was relaxed or stressed.

As I began looking at different states of stress using HRV I measured myself while meditating, getting a tooth drilled at dentist, while giving a public speech, and getting a haircut. Each of these gave me the range of when I was stressed and not and gave me a baseline for further studies. I think the takeaway here is the boring baseline building work is necessary for real insight.

I learned that when it came to returning to poise from a state of upset, I could improve with practice and that a key technique was respiration. The ability breath well, which takes a bit of practice, was the key to busting stress. So stress, like fitness, was a state that could be altered with progressive practice. That was my assumption at the beginning of the work.

What was less obvious was how much thought and belief plays a part in how much stress I experience. Early on during my self reporting studies I found that a surprisingly high percentage of stress was self induced. Most stress was due to a discrepancy between what I thought was proper and what what happening. Even deeper, I found that my reactions were not complex reactions, but that emotion is navigation. Whether I was feeling in the right location or out of place determined whether I was calm or stressed.

I thought I could use technology to measure stress then solve for it through techniques, but that model turned out to be incorrect. It turns out my thoughts drove a stream of stressful reactions (or not) and that knowing when I am in a state of stress or not helped me change the underlying construct. And that is what takes me into the new year.

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