Monday, August 8, 2022

How To Not Get So Stressed Out

Talk It Out With A Friend

A Reason To Stop Worrying – Watch This Whenever You’re Stressed Or Anxious

When youre feeling stressed, take a break to call a friend and talk about your problems. Good relationships with friends and loved ones are important to any healthy lifestyle.

Theyre especially important when youre under a lot of stress. A reassuring voice, even for a minute, can put everything in perspective.

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.

The Link Between Frustration And Stress

Stress and frustration act on each other in a variety of ways:

  • Stress may cause you to feel like you don’t have the resources to overcome challenges, and feeling unable to reach your goals is a key component of frustration.
  • Frustration is a common reaction to a recurring, unresolved stressor.
  • Frustration is often accompanied by aggression, hostility, impulsivity, and defensivenessand these emotions can generate their own stress if you don’t deal with them in a healthy manner.
  • Increased frustration, irritability, and sensitivity can be signs of burnout, which is often caused by chronic, unmitigated stress.

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Your Head Feels All Sorts Of Tight And/or Explode

OK, think about the last time someone spooked you: Your shoulders instantly scrunched up, right? And your neck muscles tightened? Well, that response to danger actually dates way back to caveman days: “It’s an animal instinct to protect the jugular,” says Ehrman. But the tricky part is, your brain can’t distinguish between an approaching tiger and that vague I-have-a-million-tests-this-week-make-it-stop feeling. And if you’re not paying attention, you may be walking around in constant *high alert* mode. “All of that tension travels up the back of the neck, causing blood vessels to swell and press on brain tissue,” explains Ehrman. To counter-act this stress-induced stiffness and the headaches it causes, try this trick: A few times a day, you can sit up straight, take a nice deep breath, put your chin to your chest, and roll your head all the way to the left then back to the right .

Ways To Stop Being So Stressed All The Time

Stressed out? If so, you

Scientist and Yoga Instructor

Yoga for every body, every day, every way. View more

Sometimes the world is just too much. You feel like youre just keeping it together, your commitments and deadlines are hanging by a thread, and your mental health is falling by the wayside. You feel like your brain has holes in it youve got headaches, nausea, and tight shoulders you cant ease and breathing deeply makes you feel like youre on the verge of tears.

This is normal, but it shouldnt have to be. Stress is an important part of our livesin healthy doses it can be a good motivator, and keep us reaching for our goals. Past a certain threshold, however, chronic stress ages us, makes us more prone to falling ill, increases our chances of gaining unhealthy weight, and, of course, simply makes us feel like were falling apart. So, what steps can we all take to gain control over the stuff thats stressing us out?

Read Also: What Do You Do When You Are Stressed

Tip : Identify The Sources Of Stress In Your Life

Stress management starts with identifying the sources of stress in your life. This isnt as straightforward as it sounds. While its easy to identify major stressors such as changing jobs, moving, or going through a divorce, pinpointing the sources of chronic stress can be more complicated. Its all too easy to overlook how your own thoughts, feelings, and behaviors contribute to your everyday stress levels.

Sure, you may know that youre constantly worried about work deadlines, but maybe its your procrastination, rather than the actual job demands, that is causing the stress.

To identify your true sources of stress, look closely at your habits, attitude, and excuses:

  • Do you explain away stress as temporary even though you cant remember the last time you took a breather?
  • Do you define stress as an integral part of your work or home life or as a part of your personality ?
  • Do you blame your stress on other people or outside events, or view it as entirely normal and unexceptional?

Until you accept responsibility for the role you play in creating or maintaining it, your stress level will remain outside your control.

Start a stress journal

A stress journal can help you identify the regular stressors in your life and the way you deal with them. Each time you feel stressed, keep track of it in your journal or use a stress tracker on your phone. Keeping a daily log will enable you to see patterns and common themes. Write down:

Build In Time To Stop & Relax

I often hear my clients say Come on, how on earth will I be able to make time for myself when I have so much to do? and I always reply, if you dont look after yourself you wont have the reserves to take care of all the other people in your life you take care of. When our reserves are low were cranky, overly sensitive and generally not as happy as we want to be. So please take some time each day, even if it only 10 minutes, to relax.

  • Have a warm bath as this will help your body reach a temperature thats ideal for rest.
  • Writing to do lists for the next day can organize your thoughts and clear your mind of any worrying thoughts that pop in to your head
  • Relaxation exercises, such as light yoga stretches, help to relax the muscles. Dont exercise vigorously though, as it will have the opposite effect.
  • Relaxation CDs can help as they use a hypnotic voice to guide you through muscle relaxation and soothing music and sound effects to relax your brain.
  • Watching TV or any computer or phone screen keeps the brain engaged and active so it is harder to fall asleep. It is better to read a book or listen to the radio as that relaxes the mind by distracting it from the present worries.

Read Also: How To Stop Getting Stressed

Draw On Social Support

It’s also helpful to have the release and support of sharing your troubles with close friends, family, or loved ones. While its not healthy to constantly complain, talking to a trusted friend about your frustrations now and then can help you process whats going on and enable you to brainstorm solutions.

If you dont have someone youre comfortable sharing your situation with, seeing a therapist or starting a regular journaling practice have benefits as well.

How Can You Help Yourself

Why do I keep getting stressed?

Stress is a natural reaction to many situations in life, such as work, family, relationships and money problems.

We mentioned earlier on that a moderate amount of stress can help us perform better in challenging situations,34 but too much or prolonged stress can lead to physical problems. This can include lower immunity levels,35 digestive and intestinal difficulties, e.g. irritable bowel syndrome ,36 or mental health problems such as depression.37 It is therefore important that we manage our stress and keep it at a healthy level to prevent long-term damage to our bodies and minds.

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Youre Easily Irritated And Quick To Snap

Ok, guilty! Whenever Im stressed and not in the mood, I can be pretty quick to give attitude or snap. When youve got a lot on your mind, its common to feel irritated and in turn, take it out on others.

What to do about it: When your experiencing stress, pause and take a moment to breathe before speaking to someone. This can prevent you from saying something you dont mean. Also, if you know youre in a bad mood, theres no shame in asking whoever youre with to give you a little space until you relax. And if you do end up snapping, be thoughtful enough to admit it and apologize.

Offer Yourself Forgiveness And Compassion

Forgiving yourself for procrastinating in the past may help reduce the chances youll procrastinate again in the future.

Just like the forgiveness you might offer someone who wronged you, self-forgiveness allows you to let go of past events and move forward.

So, instead of giving yourself a hard time, tell yourself its all right:

Waiting to do that project didnt turn out so well, but its OK to make mistakes. Now I know what not to do next time.

Self-compassion can also go a long way toward easing the harsh criticism and self-blame that tend to trail in procrastinations wake.

Instead of focusing on how you messed up , offer yourself some words of comfort.

If it helps, consider what you might say to a friend:

  • It sounds like youre struggling right now, but I can tell youre doing your best.
  • That assignment sounds really stressful. I know you want to do the best work possible, but its just a first draft, right? You can always improve on it later if your team has any suggestions.

Dont you deserve that same kindness?

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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

For instance:

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.

Learn To Avoid Procrastination

Stressed out? If so, you

Another way to take control of your stress is to stay on top of your priorities and stop procrastinating.

Procrastination can lead you to act reactively, leaving you scrambling to catch up. This can cause stress, which negatively affects your health and sleep quality .

Get in the habit of making a to-do list organized by priority. Give yourself realistic deadlines and work your way down the list.

Work on the things that need to get done today and give yourself chunks of uninterrupted time, as switching between tasks or multitasking can be stressful itself.

summary

Prioritize what needs to get done and make time for it. Staying on top of your to-do list can help ward off procrastination-related stress.

Yoga has become a popular method of stress relief and exercise among all age groups.

While yoga styles differ, most share a common goal to join your body and mind.

Yoga primarily does this by increasing body and breath awareness.

Some studies have examined yogas effect on mental health. Overall, research has found that yoga can enhance mood and may even be as effective as antidepressant drugs at treating depression and anxiety .

However, many of these studies are limited, and there are still questions about how yoga works to achieve stress reduction.

In general, the benefit of yoga for stress and anxiety seems to be related to its effect on your nervous system and stress response.

20 ).

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Procrastination As A Contributing Factor

Heres the thing about procrastination: The negative emotions you associate with a given task dont go away when you avoid that task. They feed on themselves and grow, rapidly.

Say you put off creating a work presentation. You want to impress your boss, but youre worried about meeting their high standards.

Of course, the more you delay, the less time you have to do the work. As the deadline approaches, you dont just doubt your ability to create a successful presentation. You also feel overwhelmed about the amount of work involved, and youre stressed at the thought of not getting it done in time.

You know youve created a sticky situation for yourself, but you care more about the peace of mind that avoiding the project provides. Its this fleeting peace that generally reinforces the procrastination loop.

Ask yourself: Do you actually feel calm? Probably not. Youve likely noticed an undercurrent of anxiety rippling through your waking thoughts.

And therein lies the rub. Procrastination creates a cycle thats difficult to escape, because the temporary reward of putting something off reinforces your desire to do it again even though it creates more problems.

A procrastination habit can eventually complicate the emotional concerns that triggered it in the first place.

Over time, procrastination and the loop it tends to create can lead to:

These strategies can help you break the procrastination cycle even when its an ingrained habit.

Make Time For Fun And Relaxation

It is important to include time for fun and relaxation in your schedule. These are important for helping you to feel good generally, and that in turn reduces stress, and keeps you healthy. Looking forward to doing things that you enjoy, and that give you pleasure, helps when you have to cope with less pleasant aspects of life. Whats more, laughter has huge positive benefits for both mental and physical health.

If you are working hard, and are conscientious, however, it can feel wrong to take time out to relax and have fun.

It is therefore important to remember that you and your health are important. You should not ignore your physical or mental health in favour of more urgent activities.

If you consciously put relaxing or fun activities into your diary, and think of this as a way to keep yourself healthy and able to work, you are likely to feel much more positive. This, in turn, will mean that you feel less guilty, and therefore stressed, about doing it.

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Listen To Your Inner Voice

Sometimes we feel off because of something a little more subtle or pervasive. Take a few minutes out of your day to breathe deeply and take a look inwardis this really what you want to be doing ? Are you doing this for you, or for someone else? Is what youre doing making you intrinsically happy?

One of the biggest variables in the equation for essential happiness is purpose. Often we can get so caught up in simply getting by that we forget to nourish the parts of our lives that truly make us happy, whether thats simply picking up a hobby thats laid neglected for too long or making a big change like applying for a new job. We need things to look forward to and work towards that really mean something to us.

Take a listen to what your inner voice is telling you that you love and try to chase that, in big or small waysgood stress may follow, but negative stress will start to fall away.

Coping With Stress At Work

The Secret to Being Calm When Stressed With High Cortisol

Working hard should not be confused with overworking at the expense of relationships and physical health.

Coping with stress at work.

Everyone who has ever held a job has, at some point, felt the pressure of work-related stress. Any job can have stressful elements, even if you love what you do. In the short-term, you may experience pressure to meet a deadline or to fulfill a challenging obligation. But when work stress becomes chronic, it can be overwhelmingand harmful to both physical and emotional health.

Unfortunately, such long-term stress is all too common. In fact, has consistently found that work is cited as a significant source of stress by a majority of Americans. You cant always avoid the tensions that occur on the job. Yet you can take steps to manage work-related stress.

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Your Tummy Does Weird Things On The Regs #awkward

Maybe it’s gas or stomach aches or too much/not enough bathroom time that’s got you down it doesn’t matter, because it’s THE. WORST. And it’s all stuff that could be caused by sneaky feelings of pressure or worry or dread, says le research. “We have brain cells scattered in every organ system,” explains Ehrman. “And for some people, their nervous energy goes straight to their gut.” In fact, some experts even call your gut a “mini-brain” because it holds so many neurotransmitters. They’re still figuring out exactly how stress hormones wreak their havoc, but they DO know that there’s a definite link.

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