Accept The Things You Can’t Change
Changing a difficult situation isn’t always possible. Try to concentrate on the things you do have control over.
“If your company is going under and is making redundancies, for example, there’s nothing you can do about it,” says Professor Cooper.
“In a situation like that, you need to focus on the things that you can control, such as looking for a new job.”
How To Stop Stressing Over Exam Results
This article was co-authored by Megan Morgan, PhD. Megan Morgan is a Graduate Program Academic Advisor in the School of Public & International Affairs at the University of Georgia. She earned her PhD in English from the University of Georgia in 2015.There are 8 references cited in this article, which can be found at the bottom of the page.wikiHow marks an article as reader-approved once it receives enough positive feedback. In this case, 90% of readers who voted found the article helpful, earning it our reader-approved status. This article has been viewed 151,435 times.
Whether you have taken a course exam or a college entrance exam, feeling stressed about your results is normal. You cannot change the outcome, though, so being stressed will not help you. Instead, take steps after the test to relax, reward yourself, and spend time with good friends. Try not to over-analyze your performance or compare your answers with others.
Tip : Avoid Unhealthy Ways Of Coping With Stress
When you are experiencing difficult feelings, it is important to find healthy ways to take care of yourself.
It may not be easy, but it is often about balance: Try to engage in healthy tips we have mentioned here and avoid becoming easily angered, eating less or more than usual, eating more unhealthy foods, not sleeping enough or sleeping too much, cutting off contact with family and friends, and/or turning to substances like drugs, alcohol, and tobacco.
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Break Out The Bubble Gum
Feel like you’re becoming unglued? Grab a stick of gum. Research suggests that chewing gum can help relieve both stress and anxiety. It may be that the rhythmic motion of chewing helps boost blood flow to the brain. An alternative theory suggests that it’s the taste and smell of the gum that elicits the relaxation response. Next time you think, “I can’t stop stressing,” grab a stick of gum as a stress relief technique that is inexpensive, effective, and you can do it virtually everywhere.
How Do I Stop Worrying About Everything
While there are some things you should worry about, worrying about everything, especially what you can’t control, isn’t good for you. Your brains likes to micromanage, refuse to delegate, and stay on thoughts for far too long. A little bit of worrying is good, but you usually let worrying take a minute of your life, and then soon its taking over. Peoples worries keep them occupied in a self-destructive cycle that is hard to break. Here are some ways you can stop worrying.
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How To Manage And Reduce Stress
Here, we would like to start, by giving you an introduction to what stress is, what the signs of stress are, what simple steps you can take when feeling stressed and provide practical advice for preventing it, to show why we are passionate about moving towards a less stressed nation.
What Happens To My Body When I Experience Stress
People react differently to stress. Some common symptoms of stress include sleeping problems, sweating or a change in appetite.6,7
Symptoms like these are triggered by a rush of stress hormones in your body which, when released, allow you to deal with pressures or threats. This is known as the ‘fight or flight’ response.
Hormones called adrenaline and noradrenaline raise your blood pressure, increase your heart rate and increase the rate at which you perspire. This prepares your body for an emergency response.8 These hormones can also reduce blood flow to your skin and reduce your stomach activity. Cortisol, another stress hormone, releases fat and sugar into your system to boost your energy.9
As a result, you may experience headaches, muscle tension, pain, nausea, indigestion and dizziness. You may also breathe more quickly, have palpitations or suffer from various aches and pains. In the long-term, you may be putting yourself at risk from heart attacks and stroke.10
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An Empaths Sensitivity Is A Gift But In Order To Fully Develop And Manage It They Need To Learn How To Stop Absorbing Other Peoples Stresses
Physical empaths are people whose bodies are so porous they seem to catch from others their illnesses, fatigue, and emotional symptoms.
I call these empathic illnesses as the symptoms do not belong to the person.
As a psychiatrist and empath when I took a close look at the history of my highly sensitive patients I discovered that they didnt have the defenses that others have to screen things out. Knowing this significantly changed their treatment. My job became teaching them to center and protect themselves, set healthy boundaries, and let go of the energy they picked up from others.
Discovering that you are a physical empath can be a revelation. Rest assured: You are not crazy. You are not a malingerer or hypochondriac. You are not imagining things, though your doctor might treat you like a nuisance. Similar to the special needs of relationship empaths , if you absorb other peoples symptoms you need to be fierce about self-care practices.
To determine if you are a physical empath take the following quiz from my book on the power of surrender.
Quiz: Am I a Physical Empath?Ask yourself:
Do Not Abandon Your Good Habits
You are starting to see some results and you take your foot off the gas. Think of the childhood story of the Tortoise and the Hare. The rabbit was much faster than the turtle, but it decided to take a break. The rabbit put its guard down because everything looked like it was a foregone conclusion.
I wont bore you with the details but the turtle ended up beating the rabbit in the race.
You do not want to abandon the momentum you are building by thinking everything is okay. The action you took towards managing your stress and avoiding burnout is the same action you need to continue taking.
- If you added a walk in the middle of your day, keep walking.
- You may have started writing things down more , keep writing.
- If you started to prepare healthy meals at the beginning of each for the entire week, keep packing your meals.
This is not the time to get complacent and take a break, this is the time to put your neck on the throat of burnout and remove it once and for all.
The trick to making a life change is to make the changes you are implementing into your life as enjoyable as possible.
For example, when someone tells me, they want to lose weight, I like to discuss the approach they want to take. If someone tells me they want to start a business, I ask them how they chose that industry. Whatever the goal, I attempt to understand their motivation behind their choice.
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Worried You May Be Suffering From High Stress
Take our 2-minute stress level quiz to see if you could benefit from further diagnosis and treatment.
If you are experiencing any of these signs you may want to take action to reduce stress today. Here are some simple but revealing questions you can ask yourself to pinpoint areas for improvement or change. Asking the right questions can identify what improvements you can make to feel more relaxed and in control of your health.
Develop Techniques That Will Help You To Feel In Control Of Your Life
There is plenty of research that suggests that the single factor that causes most stress is feeling out of control.
One way that you can help yourself to avoid stress is to develop techniques to help you solve problems and make decisions more easily.
For example, one problem-solving technique involves writing down the problem and coming up with as many possible solutions as you can. Decide on the good and bad points of each one and select the best solution. Write down each step that you need to take as part of the solution: what will be done, how will it be done, when will it be done, who is involved and where will it take place.
There is more about this and other techniques in our series of pages on Problem-Solving and Decision-Making.
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Tip : Connect With People Who Support You
Think about 5 people in your life. How do they make you feel about yourself? How do you feel about them? Choose who you give your time to and friends Thank you! Thank you!
that support you, encourage you and value you. In return, you can support them, too. Think about some supportive actions that you can take such as helping with chores around the house or taking time to pause and listen when a friend is in need. How can you still connect when social activity is limited or impossible? Are there ways to connect with them even if you cant see them in the way you would like?
Look After Yourself Physically
When you are physically fit and well, it is much easier to cope with stress.
When you become stressed, it is harder to motivate yourself to care about what you eat, or whether you exercise. However, not doing so can also make you more stressed. Get into good habits while your stress levels are fairly low, and you may find that they never go up again. These good habits include:
Taking regular exercise
Stressful situations increase the level of stress hormones such as adrenaline and cortisol in your body.
These are the fight or flight hormones that evolution has hard-wired into our brains and which are designed to protect us from immediate bodily harm when we are under threat. However, stress in the modern age is rarely remedied by a fight or flight response. Physical exercise can be used as a surrogate to metabolise the excessive stress hormones and restore your body and mind to a calmer, more relaxed state.
Try to incorporate some physical activity into your daily routine on a regular basis, either before or after work, or at lunchtime. Regular physical activity will also improve the quality of your sleep.
You can assess your levels of daytime sleepiness with the Epworth Sleepiness Scale.
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Stop Leaning On Frenemies
Relationships can be fantastic sources of stress relief. When we experience times of stress, the emotional support, the helpful resources, and the stability that friends bring us can be quite a buffer against the challenges we face.
Additionally, many people find themselves looking to relationships the most when under stress. This response, like the more commonly discussed fight-or-flight response, can help us to get our needs met when we are experiencing stress. This response drives us to connect with others and share support.
That said, the stress of a conflicted relationship can take a heavy toll on your health and well-being. Relationships that are sometimes supportive and sometimes unpredictably conflict-riddled can be particularly difficult because there’s an underlying sense of uncertainty and tension.
Because of this, it is very important not only to know when to let go of a toxic relationship but to know how to keep all the relationships in your life as healthy as possible.
Tip : Take Time To Care For Yourself
Caregivers have a lot to deal with. You also need care and support for yourself. Showing self-care is also a good way of modeling self-care to your teen.
- Dont wait to ask others for help if you are feeling overwhelmed. It is normal and okay to feel this way. Find a family member or someone you can talk with.
- Make time for your own relationships. Set aside some time each day to check in with others who make you feel supported and understood. Try to find a few people that you can share feelings and experiences with.
- Make time in your day to do things that help you cope and manage stress. Whether your day is busy or slow, we know that making time to look after yourself is essential for your wellbeing.
- Try different positive coping strategies to find what works for you. Ideas include: Exercising *Talking with friends *Making to-do lists or planning ahead *Maintaining routines and structures *Reflecting on what you are grateful for or proud of *Doing things, you enjoy, like music, art, dancing *Keeping a journal
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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.
How Do You Take Things Less Personally
Some people take everything personally, even if it isn’t about them. Here are some ways that you can stop taking things so personally.
- Find ways to make yourself feel more confident. If you lack confidence, you may be offended at every remark, or think that everyone is talking about you. By changing your behavior to think more highly of yourself, you can stop taking things so personally.
- Realize that people are probably not talking about you, and if you make a scene, it shines a spotlight on your insecurities. Not every vague Facebook post is about you.
- If someone doesn’t stop making personal remarks toward you, cut them out of your life. While you shouldn’t let every remark get to your personally, it goes both ways.
- Learn to ignore the haters and not feed the trolls.
- Meditation and mindfulness can help increase your chances of not letting everything get personally.
- Find other hobbies or habits to spend on your energy on rather than worrying about how people will perceive you. Practice ways to increase your confidence or find healthy stress relievers.
- Seek help from support groups and therapists. Changing your mental effort and attitude toward taking things personally may be the answer.
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How Online Therapy Can Help With Shaking
If you’re suffering from shaking in your hands, hand tremors, or you’re shaking for any other reason, even as a natural response to an event, online therapy may be able to help you.
Home care will always be important, and by having a therapist to talk to you at home, they can help you quiet your anxiety, give you coping tools, and assist you with any other method of communication. Here’s how they can do it.
Move More Eat Well Sleeeeep
Its pretty well-known that exercise lowers stress, reduces anxiety and improves mood. And the good news is: you dont need to run a marathon to get the benefits. It takes just 30 minutes of exercise a day to make a difference. Weve got some tips on how to exercise when you’re not motivated.
Diet and sleep are also really important for your wellbeing. A healthy diet will make you feel healthier and stronger and better able to handle stress, while enough sleep positively affects your mood and stress levels.
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What Are Things I Can Control
In life, we like to have control over everything. We are the protagonists of our life, after all. Obviously, most people believe there are things you cant control, such as the weather. You cant stop a storm from coming, or change the time of the day. However, there are many things we think we can control when we cant. For instance, you dont have control over other people. Here are some things in life you can control.
Excessive Worry Can Make You Physically Ill
Constant worrying goes beyond having butterflies in your stomach.
You may not even notice that youre feeling worried until you feel the physical signs. Headaches, stomach aches, muscle tension, and shortness of breath can be indications that youre experiencing excessive worry.
They can also serve as a sign to examine how youre feeling, practice deep breathing, and relieve your worry. Below, youll find a detailed list of techniques that can help you feel better fast.
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Up Your Avoidance Of Caffeine Alcohol And Nicotine
We previously said that it was a good idea not to have too much caffeine, alcohol and nicotine as a way to avoid stress. If you are already feeling stressed, this becomes even more important. Caffeine and nicotine are stimulants and so will increase your level of stress rather than reduce it.
Alcohol is a depressant when taken in large quantities, but acts as a stimulant in smaller quantities. Using alcohol as a way to alleviate stress is therefore not ultimately helpful.
Swap caffeinated and alcoholic drinks for water, herbal teas, or diluted natural fruit juices and aim to keep yourself hydrated. This will enable your body to cope better with stress.
You should also aim to avoid or reduce your intake of refined sugars – they are contained in many manufactured foods and can cause energy crashes which may lead you to feel tired and irritable.
There is more about this in our page What are Carbohydrates?.