Talk To Someone About Your Feelings
Talking it out is another excellent way to release negative thoughts and worries. Turn to someone you trust, whether a coworker or a friend you can call. Tell them how youre feeling. They dont need to provide advice for you to feel better. Just having someone who listens and cares can help you manage stress in the moment.
S To Managing And Healing Chronic Stress And Anxiety
I don’t remember the exact moment–or day for that matter–when I realized I might be living with unhealthy levels of anxiety. It wasn’t an aha moment, but a slow realization that this was no way to live. Life seemed like an ever ending battle and I deserved better. My family deserved better.
Everyone is anxious from time to time. Speaking in front of a group, taking an important test, or meeting your in-laws for the first time are all anxiety inducing. There is nothing wrong with getting nervous and a bit anxious from time to time. It’s a protective mechanism.
The problem is when tension is a frequent companion and your anxiety is ever-present. When you can’t relax because there’s always something you’re worrying about, your kids, your aging parents, your relationships, finances, health. When you are living according to self-imposed shoulds instead of following your own internal compass. When you’re trying to control every outcome, perfect and perform, yet never feel it’s good enough. When shame and blame own you. When you never drop from fight-flight into restorative state of balance.
Stress is inevitable. How we handle it is everything.
If you run from it, it will resurface somewhere else, unexpectedly. You might end up on a gurney one day wandering how you got there. A better question is, why did you ignore your own voice begging for attention? See, anxiety is our teacher. It reminds us that we lost our way.
This process is tri-fold.
Stress Wont Go Away Maybe You Are Suffering From Chronic Stress
Chronic stress, which is constant and persists over an extended period of time, can be debilitating and overwhelming.
Stress wont go away? Maybe you are suffering from chronic stress.
Some stress is positive. It causes our bodies to release adrenaline, which helps us to accomplish assignments and projects, and can even enhance our performance and problem-solving ability. But chronic stress, which is constant and persists over an extended period of time, can be debilitating and overwhelming. Chronic stress can affect both our physical and psychological well-being by causing a variety of problems including anxiety, insomnia, muscle pain, high blood pressure and a weakened immune system. Research shows that stress can contribute to the development of major illnesses, such as heart disease, depression and obesity. The consequences of chronic stress are serious. Yet, many Americans who experience prolonged stress are not making the necessary lifestyle changes to reduce stress and ultimately prevent health problems.
Also Check: How To Get Rid Of Stress Ulcers In Stomach
How Do You Recover From A Mental Breakdown
A mental breakdown is not a mental health disorder. So, when people have a mental breakdown, doctors typically diagnose them with major depressive disorder, anxiety disorder, or stress disorder.
If you think you are about to have or are having a mental breakdown, its vital to seek help. Treatment for mental breakdowns is typically residential treatment. Also known as inpatient treatment, stepping away from the stressors in life allows people to focus on therapy, self-care, and building healthy coping skills.
Engage In Regular Exercise
Getting regular exercise can help you take the edge off anxiety symptoms or prevent them from developing in the first place.
Aerobic exercise, or the kind that gets your heart rate up, is particularly helpful. Walking, running, swimming, or cycling for at least 20 minutes most days of the week can help ease state anxiety and trait anxiety .
Read Also: How Do I Manage Stress And Anxiety
Kim Julen Finding Your Fiji
These are my top five ways to reduce stress and raise your energetic vibration:
1) Move your body dance to your favorite song, do yoga stretches or simply bounce on your heels
2) Walk through your city or neighborhood as if you are a tourist.
What do you notice?
What is unique about this area?
What do you really like ?
3) Have a conversation with the your angels.
Take your journal out and write out a question thats been on your mind.
Then, meditate for 11 22 minutes .
Immediately after the meditation pick up your journal and pen and start free writing their answer. Its important not to censor and just write whatever is coming in.
4) Make your favorite cup of tea or warm drink and sit and simply listen to the sounds around you.
5) Play a board game with others or even by yourself . This gets your mind focused on the task at hand and you can try different strategies with each hand .
Two of my current favorites are Splendor and Azul
Question Your Anxious Thoughts
When youre in the throes of anxiety, your thoughts are not very reliable or accurate. Your brain is inflating a stressful situation and creating misplaced anxiety. When you have these thoughts, stop and question them. Are your thoughts true or exaggerated? Are you being unnecessarily critical of yourself? Dismiss or contradict the thoughts that are not rational or helpful.
Begin Your Recovery Journey.
Recommended Reading: How To Handle Extreme Stress
My Recovery From Anxiety Was A Process Of Learning
I spent years getting worse because at one time, I had no information or knowledge on the subject and due to this my whole day was filled with fear and concern about how I was feeling.
I would spend all day going around in circles in my mind trying to find answers, as I had no idea what was wrong with me. This was the very reason I got worse and not better. I was adding so much overthinking, worry and stress to a body and mind that was crying out for a break. This was also the reason I felt so disconnected from the world around me is that all my awareness was focussed inwards.
The knowledge I gained helped me to not only understand what was wrong with me but also to understand what was holding me back and keeping me in the cycle of anxiety.
Once I understood why I felt like I did, then the whole battle with myself started to fall away. I finally gave up my daily mission not to feel anxiety and the need to constantly try and control and manipulate my inner state. The end of this battle came as such a relief and freed up so much wasted energy.
With a far better understanding, there was also no more need for the constant searching around in my mind for answers, trying to figure it all out. This gave my overworked mind a much needed break, which in turn helped it to regain its clarity and so I was able to think more clearly and finally feel more connected to my surroundings.
When Does Stress Become Chronic
Stress that lasts for weeks or months indicate chronic stress.
Chronic stress can impact your overall health. One risk is high blood pressure, also known as hypertension. For example, studies have shown that chronic stress is associated with a hypertension . Furthermore, some risks can snowball into others: Hypertension, for example, can raise your risk for other health problems, such as heart attack or stroke.
Similarly, the hormone cortisolwhich gets released during chronic stressmay also lead to cravings of sweets and fats. As we all know, unhealthy eating can also raise your risk for obesity or other chronic diseases.
But the consequences of chronic stress dont stop with the physical effects. Stress can affect your emotional or mental health toonot just making you more prone to nervous or anxious feelings, but also more depressed. Recently, the American Medical Association acknowledged how anxiety and depression can be connected, as well as how the isolation of COVID-19 may exacerbate problems.
Don’t Miss: How To Make Stress Go Away
How Can We Handle Stress In Healthy Ways
Stress serves an important purposeit enables us to respond quickly to threats and avoid danger. However, lengthy exposure to stress may lead to mental health difficulties or increased physical health problems. A large body of research suggests that increased stress levels interfere with your ability to deal with physical illness. While no one can avoid all stress, you can work to handle it in healthy ways that increase your potential to recover.
There are several other methods you can use to relax or reduce stress, including:
Dont Underestimate The Basics
We all know the importance of movement, nutrition and sleep, but its not always easy to do something about it, especially when resources are stretched. In desperate circumstances, these might seem like simplistic solutions. But they can either exacerbate your experience of your circumstances or help you to cope. A good nights sleep makes a world of difference, which sounds like a pat thing to say but it really does, says Zamperoni.
As stress is partly physiological, says Gilbert, paying attention to physical health is relevant to regulating our response. Even breathing matters: Get your body into a position where its much more grounded.
If just the thought of taking this on is overwhelming, Boyd suggests only doing what feels comfortable, and taking small steps at a time: Pick one or two things that feel achievable at first, before moving on to try other ideas. Something as simple as looking after an indoor pot plant or counting the birds you see from your window can help. Establishing a daily routine adds to a sense of control.
If making time for sleep or exercise feels self-indulgent when others are depending on you, reframe it as what you need to do to be an effective provider or caregiver for them.
Recommended Reading: Can Stress Cause Weight Gain And Bloating
Learn To Avoid Procrastination
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.
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.
How Do You Repair Damaged Brain Cells
No, you cannot heal a damaged brain. Medical treatments can just help to stop further damage and limit the functional loss from the damage. The healing process of the brain is not the same as the skin. When the skin gets damaged, such as due to minor skin wounds, it usually heals wells without leaving scars.
Also Check: Can Stress Cause Heavy Periods
What Can Prolonged Stress Lead To
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.3 This means it is important to manage your stress and keep it at a healthy level to prevent long-term damage to your body and mind.
When To See A Doctor
Do not try to deal with chronic stress alone. If self-help strategies are not working, a doctor can provide support and advice about treatment options. They can also refer a person to a more specialized healthcare provider, such as a psychologist or psychiatrist.
Anyone feeling overwhelmed by stress should see a doctor as soon as possible, especially if they are having suicidal thoughts or using drugs or alcohol to cope.
Recommended Reading: Can Stress Make Your Skin Itch
Get Outside On Breaks
Numerous studies have shown that being outside benefits mental health in multiple ways. Being outdoors reduces anxiety and stress, boosts energy, and helps you stop dwelling on negative thoughts that keep cycling through your brain. When you have a break at work, spend it outside. Even if there is only a small patch of green near the office, a few minutes in the fresh air will boost your mood and relax you.
Anxiety Disorder Myth #1: You Can Get Rid Of Anxiety Symptoms Quickly
Many people who are new to anxiety disorder hope that there is a special fast way to get rid of anxiety sensations, feelings, and symptoms. Unfortunately, there are many people and organizations that claim they offer fast fixes for anxiety sensations, feelings, and symptoms. But are there special ways to quickly eliminate anxiety sensations, feelings, and symptoms?
Before we answer that question, some background is required to put our answer into context:
Anxiety sensations and feelings
Behaving apprehensively creates the physiological, psychological, and emotional state of anxiety.
For more information about what causes anxiety, see our Anxiety 101 section.
Being anxious causes the body to trigger a stress response. The stress response causes the body to secrete stress hormones into the bloodstream where they travel to targeted spots in the body to bring about specific physiological, psychological, and emotional changes that enhance the bodys ability to deal with a threat – to either fight with or flee from it – which is the reason the stress response is often referred to as the fight or flight response.
When the stress response is active, the body is going to both experience the changes the stress response brings about AND sensations associated with those changes.
In this regard, there is a relatively quick way to end anxiety sensations and feelings. And that is to bring an end to the active stress response and give the body time to recover.
But are they necessary?
Also Check: How To Manage Stress Eating
How Can I Treat Anxiety
Anxiety can be treated in a variety of ways. One common treatment option is cognitive behavioral therapy , which helps provide people with tools to cope with anxiety when it occurs.
There are also certain medications, like antidepressants and sedatives, that work to balance brain chemistry and prevent episodes of anxiety. They may even ward off the most severe symptoms.If youre looking to go a more natural route, though, there are little and big ways you can help combat anxiety.
You can make adjustments to habits, like exercise, sleep, and diet. You can also try something totally new, like aromatherapy or meditation. No matter what your lifestyle demands, theres a natural way to help reduce anxiety for everyone.
How Can I Identify The Signs Of Stress
Everyone experiences stress. However, when it is affecting your life, health and wellbeing, it is important to tackle it as soon as possible, and while stress affects everyone differently, there are common signs and symptoms you can look out for:15
- feelings of constant worry or anxiety
- feelings of being overwhelmed
7. Dont be too hard on yourself
- Try to keep things in perspective.
- Remember that having a bad day is a universal human experience
- When your inner critic or an outer critic finds faults, try and find truth and exception to what is being said
- If you stumble or feel you have failed, dont beat yourself up
- Act as if you were your own best friend: be kind and supportive
- Take a few minutes each day to appreciate yourself
Now, we would like to move on to a more detailed look at the causes and effects of stress. In this section we will focus on the effects prolonged stress has on your body, behaviour and emotions, and look at key causes such as relationships, money, work, alcohol and drug use.
Don’t Miss: How To Reduce Stress Hives