Avoid Drugs Alcohol And Stimulants
Stimulants are chemicals that excite your nervous system, making it work faster and harder. Using stimulants can worsen your anxiety symptoms, so cutting these out can help you to manage your anxiety. Some of the most common stimulants are:
- caffeine, which is found in coffee and tea
- nicotine, which is found in tobacco products such as cigarettes, chews and vape pens
- drugs such as cocaine.
Its ideal to avoid alcohol and drugs in general when youre experiencing anxiety. If youre using substances to feel better or to relax, you might become dependent on them and they could make you feel worse in the long run.
Reasons Why You Could Be Stressed About Nothing
The first three points are likely causing you to feel overwhelmed at times . The latter two are the probable results and are signs that the demands on you outstrip your resources.
And, lets face it, on top of everything else that could befall you in life, youre probably now also have to cope with the fall-out from the pandemic. Covid lockdowns, quarantines and/or closures with all their financial, social consequences are, of course, super-stressful with an inevitable impact on our mental health.
Then there are the less obvious things that contribute to you feeling stressed for no reason.
What Happens When We Dont Manage Stress Effectively
In small doses, stress can actually be useful as it helps you to stay focused, alert and increases energy. But when stress becomes chronic though, it can damage your health, mood and relationships. Basically, your overall quality of life!
Stress is sneaky! It can easily creep up on you so that being frazzled and overwhelmed starts to feel normal. You may not even recognize how much it is affecting you so it is really important to recognize the signs and symptoms of stress and then take steps to stop feeling so overwhelmed.
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How To Manage Your Anxiety And Stress
Its totally normal to feel anxious from time to time, but there are lots of things you can do to feel a bit better. Remember: theres a difference between feeling stressed every now and then, and experiencing ongoing anxiety. If the anxiety is starting to take a toll and you’re looking for ways to deal with it, consider talking to a mental health professional. Get started and learn how to deal with stress and anxiety.
Three Ways To Help Your Stressed
More than 90 percent of todays teens are stressed out. Heres how you can help them cope.
Fewer than half of teens today would rate their own mental health as excellent or very good, according to a recent survey by the American Psychological Association. And it doesnt seem to get better as they get older more than 90 percent of todays 18 to 21 year olds experienced at least one physical or emotional symptom due to stress in the past month . In addition to physical symptoms, other common symptoms of stress include feeling depressed or sad, showing a lack of interest in school or their daily lives, lacking motivation or energy, and feeling nervous or anxious.
What seems to be new about todays teenagers is that they arent just stressed about whats going on at home or at school or in their own livestheyre stressed about the worldthey are living in. For example, three quarters say they are stressed about mass and school shootings. More than half feel stressed about the current political climate, and more than two-thirds feel significantly stressed about our nations future. About 60 percent are worried about the rise in suicide rates, about climate change and global warming, and about the separation and deportation of immigrant and migrant families. The list goes on and on and on.
Its no wonder that our teens are suffering. Fortunately, there is a lot that we can do for our stressed-out teens. Professional help is always a great place to start.
Also Check: How Is Post Traumatic Stress Disorder Diagnosed
Build Strong Positive Relationships With People Who Make You Feel Goodand Avoid Those Who Dont
Research suggests that stress builds up over time, through multiple small interactions with others. By themselves, few single incidents are intrinsically stressful. However, put them together, and the story is very different.
It is hard to avoid these micro-stressors, because they are too frequent and too pervasive. However, there are ways to address them, and the most important is to focus on your relationships with others. Research suggests that the two most important things you can do are to build strong relationships and connections with people who make you feel good, and avoid those who dont.
There is more about this in our page on Micro-Stressors.
Do What You Can Today
Do you put things off until the last minute because they stress you out or because you are already so overwhelmed with work you think you just dont have time to do it until you are forced to? Many people have gotten into the bad habit of not doing thing until they absolutely have to, or until they cause a problem. This makes things worse than ever! Its just as stressful to deal with that parking ticket today as it will be tomorrow, or the day after. Do what you can today.
If you have the money to pay that ticket today, then do so and get it out of the way. If you have a big project, break it down into smaller, everyday tasks so that it will be finished by the due date. Waiting until the last minute only makes things worse and greatly increases your stress levels. Do it now or at least start on it, and you will feel so much better!
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Use Ten Top Tips To Overcome Feeling Stressed And Upset
Posted September 7, 2010
An acquaintance questions your intelligence. You find a stain on your favorite tablecloth. A neighbor wrecks your Dremel. You feel bummed out. You dwell on your gripes. Do you want to stop feeling stressed out and upset over matters that don’t mean that much? Fight back with ten top tips.
Ten Upset Kicking Actions
Negative stuff happens. How you handle yourself makes a difference whether you will feel miserable and out of control, or acceptant of reality and in control of yourself. Think of the following ten actions as an upset exiting strategy. Give progress points to yourself as you act to change what you can, and accept what you cant change. These points add up to strengthened self-confidence.
1. Admit that you have extra vexing, negative, thoughts when you feel extra upset. Like parasitic mental viruses, they spread inner grief. If you’ve accepted that extra upset evolves from magnifying the event, and you believe you can wring the excesses from that thinking, give yourself one progress point.
2. . Can you separate real problems from the parasitic type where you layer a misery on top of a misery? If you have a proclivity for double troubling thinking, you may blow even a true tragedy out of proportion. If you make the distinction between normal unhappiness and doubly troubling upset thinking, give yourself one progress point.
Focus On Just Two To Three Stressors At A Time
You cannot deal with everything or everyone in your life that makes you feel stressed. Instead, focus on just two or three main stressors at a time.
If you use a stress diary, or a tool like our quiz Whats Stressing You Out?, it is easy to identify the most common and/or most stressful situations in your life. You can then start to work out what you can do to resolve them.
Once you have sorted your top stressors, you can then move onto lesser stressors.
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Tip : Make Quick Stress Relief A Habit
Its not easy to remember to use your senses in the middle of a minior or not so minocrisis. At first, it will feel easier to just give into pressure and tense up. But with time, calling upon your senses will become second nature. Think of the process like learning to drive or play golf. You dont master the skill in one lesson you have to practice until it becomes second nature. Eventually youll feel like youre forgetting something if you dont tune into your body during challenging times. Heres how to make it habit:
Start small. Instead of testing your quick stress relief tools on a source of major stress, start with a predictable low-level source of stress, like cooking dinner at the end of a long day or sitting down to pay bills.
Identify and target. Think of just one low-level stressor that you know will occur several times a week, such as commuting. Vow to target that stressor with quick stress relief every time. After a few weeks, target a second stressor and so on.
Test-drive sensory input. If you are practicing quick stress relief on your commute to work, bring a scented handkerchief with you one day, try music another day, and try a movement the next day. Keep experimenting until you find a clear winner.
Have fun with the process. If something doesnt work, dont force it. Move on until you find what works best for you. It should be pleasurable and noticeably calming.
Exercise But Not Too Much
Depending on the intensity of exercise, it can increase or decrease cortisol.
Intense exercise increases cortisol shortly afterward but will decrease a few hours later. This short-term increase helps coordinate growth of the body to meet the challenge. Additionally, the size of the cortisol response lessens with routine training .
Regular exercise has been shown in numerous studies to help improve sleep quality, reduce stress, and improve overall health, which can help lower cortisol over time .
Interestingly, regular exercise has also been associated with greater resilience to acute stress and may lower negative health effects associated with stress, such as high cortisol .
That said, overdoing it can have the opposite effect. Therefore, aim for around 150200 minutes of mostly low- to moderate-intensity exercise each week and allow yourself time to rest between workouts.
Exercising regularly can help you better manage stress and promote good health, which may help lower cortisol levels. That said, avoid overdoing it and aim for around 150200 minutes of low- to moderate- intensity exercise each week.
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Dont Run Yourself Ragged
Say no! If you are a people-pleaser it is very hard to say no when someone asks you to do something, even if your schedule is already overwhelming. I suggest that you always say let me get back to you on that then actually ask yourself:
a) Do I want to do it?
b) Do I have time to do it without making myself overwhelmed?
It is usually easier to say no when you are not face to face with someone.
Helpful Organisations For Money Worries
It is important if you are worried about your finances and debts that you do not try to deal with them alone. There is a lot of help and support available to you through organisations such as Step Change and Citizens Advice.
You should also talk to your GP or a trusted health professional if you are worried about how debt is affecting your mental and physical health.
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Wait Where Did You Put Your Phone/keys/brain
Here’s the funny thing: A tiny jolt of stress in some situations can make your mind do totally amazing, somewhat super-human things . But when every project, paper, practice, etc., etc., etc. is weighing on you to the point where you just feel stuck? Your memory goes fuzzy, your focus becomes non-existent, and your ability to actually listen gets squashed. It’s like stress hijacks your brain.
Keep It In Perspective
A good-sized chunk of the things we worry about are things that we have no control over or that never happen. Worried about being laid off at work? You have no control over that, but you can write out an action plan as to what you will do if it does happen. Start looking over other job possibilities, maybe update your resume, and set aside a little extra cash just in case. Worried that your son is going to break a bone playing football? Although you could take him out of the game, he could just as easily break a bone riding his skateboard. Have your doctors phone number programmed into your phone just in case and be certain that your insurance card is current and is in your wallet.
Rather than waste time and effort worrying, not to mention the toll that all the stress you are feeling will take on your body, focus on removing stressful situations as much as possible and find a solution to the problem. Worrying is useless and stressful. Thinking, and finding solutions, that is progress and empowerment.
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The Good News Is That Being Stressed Out By Life Isnt A Fait Accompli Our Brains Innate Neural Plasticity Equip Us With The Ability To Short Circuit Our Stress Response And Expand Our Bandwidth For Responding More Constructively Calmly And Courageously To Stress Triggers In Our Environment
So whatever stress youre feeling right now, start by noticing the story youre spinning – in your own head or verbally to others – about your situation. Are you talking up the stressors in ways that keep you focused on what you dont want? If so, reframe how youre viewing your situation, adopting language that:
- Reflects belief in your ability to manage whatever youre facing .
- Frames the stressor as a vital stimulus for growth and necessary for you to thrive
Im in an interesting situation thats teaching me a lot and building my ability for more inspiring challenges. Ive got everything it takes to figure this out one day at a time.
My son 19 year old son Ben told me that after the last 12 months hes far more confident in his ability to deal with lifes challenges moving forward. In other words: the stress of graduating high school online and starting college in a pandemic have built his muscles for life in ways that will serve him long after this pandemic is over.
The last 12 months have held many stressors. But theyve also taught us that while life can change on a dime, we have the inbuilt capacity to adapt quickly and rise to challenges we might never have imagined, much less prepared for. More so, that in the midst of what might be called stressful situations we can discover strengths and hone talents that may otherwise have lain dormant.
The Importance Of Managing Stress
If youre living with high levels of stress, youre putting your entire well-being at risk. Stress wreaks havoc on your emotional equilibrium, as well as your physical health. It narrows your ability to think clearly, function effectively, and enjoy life. It may seem like theres nothing you can do about stress. The bills wont stop coming, there will never be more hours in the day, and your work and family responsibilities will always be demanding. But you have a lot more control than you might think.
Effective stress management helps you break the hold stress has on your life, so you can be happier, healthier, and more productive. The ultimate goal is a balanced life, with time for work, relationships, relaxation, and funand the resilience to hold up under pressure and meet challenges head on. But stress management is not one-size-fits-all. Thats why its important to experiment and find out what works best for you. The following stress management tips can help you do that.
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Mastering How To Feel Less Stressed
As you can see, stress is something we all face. By taking notes from some of the best in the business, we hope you have a better understanding of how to feel less stressed and have actionable takeaways you can use in your everyday life.
If these stress management tactics work for people who have built billion dollar companies and thrive on a daily basis, theres no doubt they can help you achieve your goals and live a better life as well.
If Left Unmanaged Stress Can Lead To Depression
Posted January 8, 2016
Feeling stressed out? Youre not alone. Seventy-two percent of adults surveyed by the American Psychological Association reported feeling stressed out at least some of the time during the past month.
Regardless of what youre stressing about, stress can quickly turn into a problem when it builds and starts to cause wear and tear on your bodyand your overall mental state. In fact, if left unmanaged stress can actually lead to depression.
Chronic stress leads to physical changes in your brain and body, changes in the way youre thinking, and ultimately to changes in the way youre behaving.
Stressed out people are more likely to engage in unhelpful and unhealthy behaviors like overeating, smoking, drinking, and dropping out of important activities like exercising and socializing. And all of this can increase the likelihood that your stress turns into depression.
So how can you tell if youre just stressed out or are suffering from depression? Essentially the answer lies in the severity and the duration of your symptoms.
Feeling stressed out is usually associated with feeling overwhelmed or under pressure. As you know, I believe the term stressed out is a generalization we use to really just say that were having a hard time coping with distressing emotions such as fear or sadness.
Feeling sad and hopeless
Lack of energy, enthusiasm and motivation
Withdrawing from other people
Eating more or less than usual
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