Stop Worrying By Practicing Deep Breathing
When we worry, we often focus on bad things that might happen in the future. Staying in the current moment can help relieve worries and negative thinking plus reduce physical symptoms.
You may experience shortness of breath or chest pain when you start to worry. Practicing deep breathing can redirect your attention from your worries and help you become grounded in the present.
Whether youre having trouble sleeping or you feel a panic attack coming on, deep breathing is a quick and easy way to stop worrying.
Use An App To Help You Learn How To Meditate
There are many free meditation apps out there that can help you tune out for the five minutes you need to relax.
Popular apps like Headspace or Insight Timer have hundreds of guided meditation options that can help you deal with any emotion you may be feeling. Research suggests meditation can help ease anxiety and depression.
Nick Allen, a psychology professor and director of the Center for Digital Mental Health at the University of Oregon, suggests you try to build a meditation practice when you’re not feeling stressed. The more you work beforehand, he said, either by yourself or with a professional, the better results youll see when youre in a pinch.
Smile Like You Mean It
Stop stressing and smile! There’s something to the old adage, “Grin and bear it.” Smiling when you feel stressed creates a little tension in facial muscles that helps reduce stress. Smiles are particularly stress busting when they’re genuine, using muscles around the mouth and eyes. Smiling can also help an elevated heart rate recover faster once a stressful situation has passed.
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Stop Putting Off Exercise
Exercise can help you to feel less stressed in the short run and build your resilience toward stress in the long run. Many people know this but have a difficult time getting off the couch on a regular basis, especially when stressed, or too busy to get onto the couch in the first place.
It’s ironic that sometimes when we would most benefit from exercise, that’s the last thing we want to do. Push yourself to do it!
How To Stop Stressing Yourself Out And Find Peace
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So far in this self care challenge weve talked a lot about reducing stress by focusing on relaxation and other stress reducing techniques. But whats even more important is find out and at least try to reduce the craziness thats stressing you out in the first place. Thats how you find real peace in your life.
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Worrying Too Much Can Affect Your Daily Life
Worry begets worry, so its easy to start worrying about one or two bad things, only to end up worrying about even more areas of your life.
When anxious thoughts become part of your everyday life, your stress can show up at work, with your family, in your finances, and even in your hobbies. In addition, feelings of stress are becoming more and more common in adults over the past few years. Learning how to stop worrying is more crucial than ever to maintain good mental health.
Over time, too much worry can impact your emotional resilience and make completing necessary tasks harder. Learning how to stop worrying can bring relief and happiness to your life. This can quickly reverse the effects of excessive stress and anxiety.
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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What Are The Behavioural And Emotional Effects Of Stress
When you are stressed you may experience many different feelings, including anxiety, irritability or low self-esteem, which can lead to becoming withdrawn, indecisive and tearful.13
You may experience periods of constant worry, racing thoughts, or repeatedly go over the same things in your head. You may experience changes in your behaviour. You may lose your temper more easily, act irrationally or become more verbally or physically aggressive.14 These feelings can feed on each other and produce physical symptoms, which can make you feel even worse. For example, extreme anxiety can make you feel so unwell, that you then worry you have a serious physical condition.
Listen To Soothing Music
Listening to music can have a very relaxing effect on the body.
Slow-paced instrumental music can induce the relaxation response by helping lower blood pressure and heart rate as well as stress hormones.
Some types of classical, Celtic, Native American and Indian music can be particularly soothing, but simply listening to the music you enjoy is effective too .
Nature sounds can also be very calming. This is why theyre often incorporated into relaxation and meditation music.
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Am I Worrying Too Much
If you have the occasional anxious thought, theres likely no need to be concerned about your emotional well-being or mental fitness. However, chronic worrying can be a symptom of something more serious, like an anxiety disorder. This type of worry can lead to physical symptoms like muscle tension, insomnia or poor sleep hygiene, stomach pain, back pain, and panic attacks.
Are anxiety and chronic stress starting to interfere with your daily life, work, or relationships? If so, its time to get serious about learning how to stop chronic worrying.
How Do I Shut My Brain Off After Work
When you get off work, you should relax, unwind, and get some sleep. However, it can sometimes feel hard. You may have endless rumination about the workday, with you spending time worrying about tomorrow. And the thoughts arent helpful, either, with you ending up thinking about the same things over and over.
Here are some ways to train your brain to shut off.
- Spend your time unwinding with a hobby you find relaxing. Whether its reading a book or watching a show, it can help you unwind.
- A healthy body can lead to a relaxed mind. Exercising, eating healthy, and having adequate nutrition can make you feel the unwind.
- Practice stress relievers like meditation to calm you down.
- Write down all your worries you spend time ruminating on. Change your thoughts into words on a paper, and it can help you let them go.
- Have an herbal tea or take a bath.
- If you cant sleep, get up and do something to make you feel calm. Then, try to go to bed. You could spend that extra energy into more productive actions, like writing, but make sure you do something that makes you tired.
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Rely On Your Support System How To Deal With Work Stress
Support systems are a group of people who has your back and would stand by you at all times.
Your support system can consist of your family members, friends, and well-wishers.
They are people you know you can trust and depend on.
When you are stressed with work, you should not shut these people out.
Rather, rely on them.
They will make you happy and help you get through the difficult and stressful times you are facing.
Ways To Stop Stressing Yourself Out
It is no secret that most of us are currently struggling with life in isolation now, but there are ways to ease the pressure of it all. What if you could make some simple changes in your life to adjust? If you cant change the circumstances, then there is no sense in stressing yourself out. We are living through one of the worst pandemics in human history, so the best thing we can do is take the necessary precautions to slow the spread of the virus.
While some of us can cope well under pressure, the climate of our daily lives has an added layer of stress, which is uncharted territory for us all.
I have always been an extrovert, but I have long enjoyed being alone. Solitude heals my mind and soul. I function very well in large groups, but crave moments to myself. With that said, the first two weeks of quarantine was hard because it all felt unreal. I found myself watching the news more than I have in years. I had trouble sleeping. Then the nightmares started, this was followed by stress from my job. The virus hit, too close for comfort.
Positive vibrations were far and in between and I began to search for my peace and ways to stop stressing out. I let myself go through all motions because it is important deal our emotions in real time. Then it was time to reel it all in and recalibrate my zen. Now is the time to channel my inner Eckhart Tolle in a sea of madness.
Limit the amount of news you watch
Dont feel guilty
Never Worry what the other person is doing
Take it slow
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What Can You Get Rid Of To Reduce Stress
Go through your list again with the intent of find some quick fixes. One great place to start is with a solid morning routine. Its something that you can implement right away to greatly reduce the stress its been causing you.
Think about what you can let go. If youre hustling to make some extra money for extras and its causing even more stress in your life, then ditch it for now. If youre an entrepreneur and you have that one client that creates constant stress and havoc, then go ahead and break up with him. Theres plenty of other clients out there!
Practise Muscle Relaxation Techniques
Also called a body scan, this technique helps you to focus on yourself and release tension youre holding in your body.
Breathe in and tense the muscles in your face, squeezing your eyes shut. Clench your jaw and keep your face tensed for five seconds. Gradually relax your muscles over the time it takes to count to ten, then take a deep breath. You can say relax as you relax. Next, move on to your neck and shoulders, and gradually move down your body. Be careful with any injuries or pain that you have. Get more info on how to practise progressive muscle relaxation here.
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Strategies To Stop Stressing About Money
Stressing about money can be a fast downward spiral that prevents you from moving forward to a more manageable situation. We have been working with individuals and families for over 20 years and have identified some concrete ways to take control of your finances. Dont let your budget burn you out! Try these eight ways to stop stressing about money:
Work On Your Thoughts
The human brain is complex and powerful.
What goes on in it can affect your behaviors, actions, and emotions negatively or positively.
Hence, you have to be careful what you think.
If you have constant negative thoughts about work, it could make you feel less of yourself.
This in turn can make you believe you are not fit to do your work.
As you doubt yourself, worry will come in, and eventually, stress will too.
So, you have to be careful with what goes on in your mind.
Do away with negative thoughts and focus on the positivity around you.
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Reduce A Worrys Power Over You
One very effective way to reduce a worrys power over you is by getting the negative thoughts out of your head and on to paper. Being able to see the worry in black and white helps give you more perspective.
Study your worries by keeping a Worry Diary.
Write down what you fear might happen and then later write down if what you were worried about actually happened, whether it was as bad as you expected, and what you did to cope with the situation.
This will help you understand your worries better, distinguish between worries that are useful and those that are useless, and help you realize that you can cope no matter what happens.
- Set aside some time during the day to worry your worry time. Select a time every day that is convenient for you and pick a suitable amount of time to worry . Use this time to think about your worries and about possible resolutions. It can be helpful to write things down. It will take time to train yourself not to dwell on worries at other times of the day or night.
- Practice is key here. What you can do if you worry outside of the set aside time is to write the worry down and put it in a worry box . Then, when its your official worry time, you can look at your worries and deal with them appropriately.
I hope you find these 6 tips useful. If you would like to read more about ways to overcome anxiety and worrying please take a look at my free booklet.
When clients first come in to see me, the main concerns that come up again and again are:
How To Challenge These Thoughts
During your worry period, challenge your negative thoughts by asking yourself:
- Whats the evidence that the thought is true? That its not true?
- Is there a more positive, realistic way of looking at the situation?
- Whats the probability that what Im scared of will actually happen? If the probability is low, what are some more likely outcomes?
- Is the thought helpful? How will worrying about it help me and how will it hurt me?
- What would I say to a friend who had this worry?
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Why Do I Worry So Much
Chronic worry can be triggered by anything. From working at a difficult job to becoming a new parent, theres likely always going to be something in life for us to worry about. To find out why you may be an endless worrier, take some time to reflect and examine your self-awareness. Consider if any of these reasons could be causing your anxiety:
- Life changes such as having a child, divorce, moving
- Financial challenges, job loss, or planning for a big purchase
- Relationship conflict with family, friends, or others
- Physical health issues or concerns
- Everyday inconveniences like traffic or housework
- Too many social commitments, responsibilities, or obligations
- Lack of time for self-care practices and hobbies
The key to managing the anxiety that comes with each of these situations is to learn strategies for how to stop worrying and start living.
Lack Of Aid Or Support How To Deal With Work Stress
Lack of aid or support is another factor that causes work stress.
You might have to do some task or job but cannot do it because you need assistance.
Or you could be capable of doing it alone.
However, you know that it would not be well executed if you do it alone.
Not having that support you need can get you frustrated, and ultimately make you become stressed.
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Listen To A Relaxing Song
Emmeline Edwards, Ph.D, Director of the Division of Extramural Research at the National Institutes of Health, said music therapy can also be a great way to relax wherever you are.
The auditory cortex is connected to other areas of the brain that are connected to our reward system, motor systems, centers for motivation and emotion regulation, Edwards said.
In fact, research shows music can help people dealing with stress-related disorders, mild depression and anxiety.
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.
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How To Stop Worrying Tip : Create A Daily Worry Period
Its tough to be productive in your daily activities when anxiety and worry are dominating your thoughts and distracting you from work, school, or your home life. This is where the strategy of postponing worrying can help. Rather than trying to stop or get rid of an anxious thought, give yourself permission to have it, but put off dwelling on it until later.