You Can Identify And Let Go Of Your Negative Assumptions
People have a tendency to assume the worst in the presence of uncertainty especially when they feel very attached to the outcome. Instead of just patiently and calmly waiting to see how it unfolds, they sometimes jump to conclusions that its not going to turn out in their favor. When they do this, they unnecessarily suffer. You can be mindful of this. Just try to notice the next time you do this. If you find yourself doing this, you can use this technique:
Put Relaxation And Self
A fully packed schedule would make a lot of people feel stressed. Make sure you take time out each day for at least one thing you enjoy doing whether its spending time on a hobby, watching a Netflix episode, or chatting with a friend. It can also help if you schedule the activity into your day, so that you dont feel guilty about not doing something else. Read our guide to relaxation for more ideas.
If youre feeling overwhelmed, dont be afraid to say no to things when you need to.
Healthy Ways To Cope With Stress
Feeling emotional and nervous or having trouble sleeping and eating can all be normal reactions to stress. Here are some healthy ways you can deal with stress:
- Take breaks from watching, reading, or listening to news stories, including those on social media. Its good to be informed but hearing about the traumatic event constantly can be upsetting. Consider limiting news to just a couple of times a day and disconnecting from phone, tv, and computer screens for a while.
- Take care of yourself. Eat healthy, exercise, get plenty of sleep, and give yourself a break if you feel stressed out.
- Take care of your body.
- Take deep breaths, stretch, or meditate.
- Avoid excessive alcohol, tobacco, and substance use.
- Continue with routine preventive measures as recommended by your healthcare provider.
- Get vaccinated against COVID-19 as soon as possible get a booster shot if you are age 18 or older.
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Recognising Your Stress Triggers
If you’re not sure what’s causing your stress, keep a diary and make a note of stressful episodes for two-to-four weeks. Then review it to spot the triggers.
Things you might want to write down include:
- the date, time and place of a stressful episode
- what you were doing
- a stress rating
You can use the diary to:
- work out what triggers your stress
- work out how you operate under pressure
- develop better coping mechanisms
Doctors sometimes recommend keeping a stress diary to help them diagnose stress.
Things To Do When You Feel Overwhelmed By Your Workload
If you have moments of feeling overwhelmed by your workload, start with some deep breathing and healthy self-talk, like saying to yourself, Even though I have many things to do, I can only focus on the one thing Im doing right now. Then start tracking your time to figure out how much youre really working, and and how youre spending your time. Your behavior will naturally shift in positive directions due to this monitoring. Third, check your assumptions with others does your boss really expect an immediate reply? Does your colleague really need that report done today? Next, test your own assumptions about success requires: are they realistic? Finally, change your behavior. Changing your behavior is the best way to change your thoughts. For example, try flipping When Im less busy, Ill create some better systems into When I create better systems, Ill feel less busy.
Do your to-do lists stretch on and on and on? Do you dread checking email on Friday afternoons, worried about seeing messages piling up when youre just trying to get out the door? Or maybe youve noticed that anxiety is preventing you from concentrating on whatever youre currently doing. You might feel anxious that youre not working during times that are incompatible with working, like when youre buckling your child into their car seat or youre stuck in traffic. You may even feel anxious about the project youre not working on when youre busy plugging away on something else.
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Remember The 3 Foot Rule
When we get very stressed and overwhelmed, were often trying to juggle so many different things. Our mind might be moving from one thing to another, trying to remember everything, trying to make sure we dont forget anything, or trying to solve problems in our heads. During these times, it can be so helpful to remember the 3 foot rule.
The 3 foot rule was taught to me by a spiritual teacher in the form of a story. The story is of 2 marines, a novice and a veteran, climbing an icy mountain while under gun fire. The novice marine became frozen in fear, unable to continue climbing as the bullets ricocheted around him. The veteran marine noticed and told him, just focus on three feet around you, and nothing else. So the novice marine began focusing on just finding the next piece of rock to reach up and grab. And taking one grab at a time, the marine made it to the top without falling or getting hit.
The 3 foot rule helps us let go of all of the worries that we carry. From the most transcendental viewpoints, all worry is really only a process of imagination. This process of imagining, worrying, stressing, and fearing about things that havent happened takes away from our capacity to be wise, conscious, present, fulfilled and at peace in the present moment.
Why Do Certain Things Make Me Feel Stressed
How stressed you feel in different situations may depend on factors like:
- How comfortable you feel in certain types of situation
- What else you are going through at the time
- Your past experiences, and how these affect the way you feel about yourself
- The resources you have available to you, such as time and money
- The amount of support you have from other people
Some situations that don’t bother you at all might cause someone else a lot of stress. This is because we are all influenced by different experiences. We also have different levels of support and ways of coping.
Certain events might also make you feel stressed sometimes, but not every time.
For example, if you go shopping for food with enough time and money, you may not feel stressed. But you might feel stressed if you have lots of other things to do, have a tight budget, or need to buy food for a big event.
I get stressed when things get out of perspective too much work, thinking too far ahead.
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What Does Peppermint Do To Other Animals
No, its not. Their little livers cant break down some constituents, so even airborne droplets can be problematic if they get on her fur. So when she licks them, its as if she is drinking peppermint oil straight from the bottle.
Peppermint oil for spiders, rats, and mosquitos
They hate, hate, hate it.
Oddly though, bees adore mint.
Questions To Ask Yourself
Whos in my support network? Everyone should have people in their life who are positive influences, support providers, and role models for healthy living. They can be friends, family members, mentors, spiritual leaders, colleagues, and mental health professionals.
What activities do I enjoy? Your work might be enjoyable, but everyone needs hobbies that arent about competition or personal accomplishment. What helps ease your worries and makes you more mindful about your body? These activities might include reading, dancing, gardening, board games, crafts, etc.
What are my sleep habits? If youre getting roughly 8 hours of uninterrupted sleep per night, youll be able to think more clearly, boost your immune system, and concentrate better on work and relationships. A simple step such as turning off screens an hour before bed can make a huge difference in your sleep quality.
Am I saying no to unnecessary tasks? Ideally you should be able to pass on tasks that demand too much of you, arent your responsibility, or dont fall in line with your personal values and objectives. If youre not sure where to start, take a look at your schedule and to-do list, and see what can be delegated or removed completely.
Am I organized? Start to declutter your life. When you can manage tasks with an accurate schedule and prioritized to-do list, you reduce the unnecessary anxiety that can accompany a cluttered and confusing agenda.
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What Does Peppermint Oil Do Energetically
The first thing that strikes you is how cooling it isand thats a subject in its own right. Peppermint is refreshing. Like the wind whisking around you, it makes you concentrate on where youre going. It invigorates, stimulates, awakens, and enlivens. Peppermint volatiles is bracing, pervasive, and cutting.
So, do we want to put it in a warm bath at night?
Nah-ah. It makes no sense, does it? It goes against everything you are trying to achieve. But, like rosemary essential oil, peppermint is best for mornings to move and get us going.
Why Youre Always So Stressed For No Reason And How To Destress
Youve clearly been feeling stressed for no reason for too long. Thats no doubt why youve turned to the internet to see why and what you can do about it.
I wouldnt be surprised if youve become somewhat fearful of that feeling suddenly creeping up on you. You dont understand where its coming from. And, it may have already got in the way of your every-day-life.
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Breathing And Relaxation Exercises
Many people find exercises that focus on breathing and muscle relaxation to be helpful in relieving stress. The playlist below will help you to understand how stress works and start feeling better. These exercises can be done anywhere and are designed to help you feel more relaxed in general, as well as helping you feel calmer if you are becoming stressed.
This playlist is free to download, and you can also stream it using the Soundcloud website or app. You can download and listen to individual tracks if there are particular exercises that work best for you. If you’re listening to it for the first time, it’s best to start from the beginning.
To access a BSL version of this playlist, .
Find out more by checking out these 10 stress busters.
Recognise When Stress Is A Problem
Its important to connect the physical and emotional signs youre experiencing to the pressures you are faced with. Dont ignore physical warning signs such as tense muscles, tiredness, headaches or migraines.
Think about whats causing your stress. Sort them into issues with a practical solution, things that will get better with time and things you can’t do anything about. Take control by taking small steps towards the things you can improve.
Make a plan to address the things that you can. This might involve setting yourself realistic expectations and prioritising essential commitments. If you feel overwhelmed, ask for help and say no to things you cant take on.
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Switch Up Your Routine
Sometimes, staying in one routine too long can actually cause stress rather than take it away.
Having a routine is important for many people to avoid stress, but what happens when you do the same thing day after day, eating the same dinner, waking up at the same time, taking the same train into the same job?
If possible, switch up your routine a bit.
Get up earlier to go for a walk before you go to work, bring something new for lunch every day, and pick up a new hobby that you enjoy to do in the evenings.
They say that one of the reason time feels slower for children is because theyre constantly learning and experiencing new things.
Go back to that childlike state of mixing it up and learning new things, and you may find that your life feels longer in a positive way.
You Feel Exhausted All The Time
Feeling stressed really takes a toll on your mind and body. If your body perceives that its in danger, its going to have to work twice as hard to stay alert and keep you safe. It can also be really hard to get quality sleep when youve got so much on your mind!
What to do about it: Mindfulness and meditation can help you get into that deeper relaxed state. Try listening to a guided meditation before you fall asleep.
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Factors That Can Make You More
So, how serious is your situation? What might be contributing to your feeling stressed all the time?
The following twelve points youre unlikely to ever have considered as stressful to your body/mind
Consider What Your Anxiety Is Telling You
Feeling anxious isnt always a bad thing. In fact, anxious thoughts could be your bodys way of giving you valuable information. The next time you feel worry, fear, stress, or overwhelming thoughts of dread, stop, and take a deep breath. Instead of defaulting to this is my anxiety talking, reframe how you view the situation and ask yourself if your body is trying to tell you something. Do you need to slow down? Maybe youre getting sick, and your body is responding with stress. Or maybe, there is a real threat, and you need to take action.
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Procrastination And Emotional Regulation
Research suggests that procrastination often relates to your mood and emotional mindset.
In other words, procrastination doesnt happen because youre lazy and unproductive or dont know how to do something . It happens because you dread the emotional distress you foresee.
Maybe you already experienced this irritation and frustration firsthand and dont want a repeat. But you could also have some preconceived ideas about how awful and difficult that chore or assignment will turn out to be.
Either way, you set the task aside, promising yourself to handle it later when you feel better able to manage those feelings.
Sometimes, its easy to see where the distress comes from:
- You put off a quick phone call to schedule your dental check-up, because youre certain you have a cavity or two and feel anxious about facing an afternoon of drilling.
- You avoid calling your sister after an argument, because you know you need to admit you were wrong and apologize.
You might have a harder time pinning down other sources of emotional distress, especially when they relate to ongoing or deeper-seated sources of emotional turmoil.
Be Honest With Everyone For The Whole Day
A lot of times, the mental stress and strain we feel is from having to present this happy front to social media and our friends and family.
We feel like we need to have it all together and be strong for the people around us, but you would be surprised at how many people are also struggling.
Im not saying to tell the cashier your whole life store, but when they ask, how are you?, you really can respond with feeling a bit stressed, actually!.
It may start productive and comforting conversations, or youll just feel better for being honest and not having to have the extra stress of pretending not to be stressed.
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Fitness Tips: Stay Healthy Manage Anxiety Andstress
For the biggest benefits of exercise, try to include at least 2½ hours of moderate-intensity physical activity each week, 1¼ hours of a vigorous-intensity activity , or a combination of the two.
- 5 X 30: Jog, walk, bike, or dance three to five times a week for 30 minutes.
- Set small daily goals and aim for daily consistency rather than perfect workouts. It’s better to walk every day for 15-20 minutes than to wait until the weekend for a three-hour fitness marathon. Lots of scientific data suggests that frequency is most important.
- Find forms of exercise that are fun or enjoyable. Extroverted people often like classes and group activities. People who are more introverted often prefer solo pursuits.
- Distract yourself with an iPod or other portable media player to download audiobooks, podcasts, or music. Many people find its more fun to exercise while listening to something they enjoy.
- Recruit an exercise buddy. It’s often easier to stick to your exercise routine when you have to stay committed to a friend, partner, or colleague.
- Be patient when you start a new exercise program. Most sedentary people require about four to eight weeks to feel coordinated and sufficiently in shape so that exercise feels easier.
Examine Your Assumptions About What Success Requires
On a similar theme, you might also be self-generating faulty thoughts about what it takes to be successful in your field. Perfectionistic assumptions like, To succeed I need to work harder than everyone else become especially problematic when youre rising through the ranks in a competitive industry and youre in a group of other overachievers. Heres the tricky part about identifying your problem thoughts: our assumptions and self-generated rules are often implicit. When youre feeling miserable or blocked, thats a great time to hunt down any hidden assumptions that are contributing to that.
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