Tuesday, January 31, 2023

What To Do When Feeling Stressed Out

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.

Talk To Your Family Doctor

In some cases, your primary care provider may suggest medications to help manage your symptoms. Antidepressants, such as selective-serotonin reuptake inhibitors , anti-anxiety medications, or prescription sleeping aids have been used to help treat emotional exhaustion.

Medications such as benzodiazepines can be addictive and should only be used on a short-term basis to lower the risk of dependency or addiction.

Emotional Signs And Symptoms Of Burnout

  • Sense of failure and self-doubt.
  • Feeling helpless, trapped, and defeated.
  • Detachment, feeling alone in the world.
  • Loss of motivation.
  • Increasingly cynical and negative outlook.
  • Sense of failure and self-doubt.
  • Feeling helpless, trapped, and defeated.
  • Detachment, feeling alone in the world.
  • Loss of motivation.
  • Increasingly cynical and negative outlook.

Read Also: What Is The Best Way To Handle Stress

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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What To Do When Youre Feeling Stressed Out

Feeling stressed or recognise someone who is? Take action on Stress ...

Its easy to keep moving forward and pushing your emotions to the side, but this will likely only make your situation worse in the long run. If youre feeling stressed out then what you need are ways for how you can reduce your anxieties and get your health back on track. Regain your strength and find your happy place again when you proactively take measures to help reduce your constant worry.

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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.

Engage In A Physical Activity

As mentioned in the previous point, regular exercise such as yoga, meditation or running can help improve your sleep, which in turn improves your ability to deal with stress. Physical activity immediately releases endorphins in the brain, helping the muscles to relax and thus reducing the tension in your body.

In fact, according to a study conducted by Peter Strick, professor and chair of the department of neurobiology at the University of Pittsburgh Brain Institute, there is a clear connection between parts of the brain controlling physical activity and the ones controlling the endocrine system that regulates stress.

This discovery is just the tip of the iceberg, but it is more than enough to convince skeptics such as the author himself to take up exercising. In short, whether it is yoga, running or swimming, getting regular exercise will help you cope with stress in a constructive manner.

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What Causes Emotional Exhaustion

Experiencing some daily stress and anxiety is normal, but over time, chronic stress can take a toll on the body. Emotional exhaustion is caused by a long period of constant life stress, whether from personal stress at home or stress related to work.

What triggers emotional exhaustion differs from person to person. What might be stressful for one person can be completely manageable for another person.

Some more common triggers of emotional exhaustion include:

  • high-pressure jobs, such as nurses, doctors, police officers, and teachers
  • intense schooling, such as medical school
  • working long hours or working at a job you hate
  • having a baby

You can make certain lifestyle changes to help alleviate symptoms of emotional exhaustion. These techniques wont be easy to carry out at first, but theyll get easier as you begin to form healthier habits.

Making small changes in your daily habits can help manage your symptoms and prevent emotional burnout.

Once you recognize the signs of emotional exhaustion, try the following:

Your Mood Changes And It Affects Your Personality And Libido

Anxiety might make you feel overwhelmed, moody, or depressed. If you find yourself doubting your abilities or avoiding other people, stress is probably interfering with your emotional health. Your libido might also suffer. Try to identify and eliminate as much stress as possible and see a doctor to rule out physical problems. Communicate with your partner and stay in touch with friends.

Recommended Reading: How To Get Rid Of Stress And Worry

What To Say To Someone Whos Stressed About Life

Life is a complicated experience, and things dont always go according to plan. Whether you need to know what to say when someone has a sick family member, or youve run out of ways to say how can I help.” try these powerful phrases.

13. Ive got your back no matter what happens.

Its easy to feel compelled to take action when something bad happens to a loved one. Instead, they likely just need a shoulder to cry on. Letting them know that youre there for them even for the challenging days strengthens your connection.

14. This isnt your fault.

One way to be supportive is to listen to what someone has to say and let them know they dont have to shoulder the full burden of this anxiety. We dont have to allow for greater fear when we can relieve them of this pain.

15. Do you want to talk about something else?

Sometimes people just need a distraction. Open the door to a lighter conversation by prompting if its time to think about something else. From there, engage your loved one in something more comforting.

16. Silence.

Last but not least, sometimes the best thing you can say is nothing at all. At times, you just need to listen to your loved one about their concerns. Let them talk through their stress and worries. The act of talking to others is a stress-reliever in itself.

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.

Read Also: How Does The Galaxy Watch Measure Stress

Facts About Stress & Burnout

If youre not yet convinced about the need to prioritize stress management, these 14 facts might help:

  • Stress has been referred to as the silent killer as it can cause heart disease, high blood pressure, chest pain, and an irregular heartbeat .
  • Telogen effluvium is the result of hair loss caused by stress that can happen up to three months after a stressful event .
  • Stress accounts for 30% of all infertility problems. In women, stress can cause spasms in the fallopian tubes and uterus. In men, it can reduce sperm count and cause erectile dysfunction .
  • Researchers have found that stress worsens acne, more so than the prevalence of oily skin .
  • Stress can cause weight gain too. The stress hormone cortisol has been found to cause both the accumulation of abdominal fat and the enlargement of fat cells, causing diseased fat .
  • Correlations have been found between stress and the top six causes of death: cancer, lung ailments, heart disease, liver cirrhosis, accidents, and suicide .
  • In children, chronic stress has been found to negatively impact their developmental growth due to a reduction of the growth hormone in the pituitary gland .
  • The word itself, stress stems from the Latin word stringere, meaning to draw tight .
  • In the event of chronic stress, dominant hormones are released into our brain. These hormones are intended for short-term emergencies and in the event where they exist for extended periods they can shrink, impair and kill brain cells .
  • How To Take Care Of Yourself When Youre Feeling Overwhelmed

    Stressed OUT?

    Looking back at the beginning of 2020, I remember feeling a sense of hope for a year that would bring clarity and growth. Little did I know there was something else in the cards and this year would become a rollercoaster ride of uncertainty. If youve been feeling more overwhelmed than usual and your regular toolbox of self-care practices arent working, I can assure you that youre not alone.

    It may feel impossible to step out of the storm of overwhelm when you feel constantly inundated by uncertainty and stress, but there are ways you can find calm and comfort and create a sense of soothing predictability. Here are five of my favorite ways to do so in the storm of overwhelm.

    1.) Seek Out the Familiar

    Even simple tasks such as going to the store or walking outside that used to feel so routine now take a lot of attention. When everything feels different, its important to find ways to invoke a sense of familiarity which can be soothing to your overstimulated nervous system. A fun way to do this is to watch your old favorite movies or shows, listen to music you loved growing up, read books that engage your imagination, go to a favorite park, drink a comforting tea, or rediscover activities you loved as a kid such as puzzles, crafts, or games. Think about whats familiar to all your senses as well as activities and places.

    2.) Turn Down the Volume

    3.) Say No Most of the Time

    4.) Create Predictability Through Routine

    5.) Ground Your Bodyand Breathe

    Read Also: How Does Breathing Help With Stress

    Decide On One Thing You Want Your Focus On And Be Intentional About It

    Okay, so after youve gone out for your break and given yourself some time away from all the noise and overwhelm, its time to get intentional and get some clarity. I havent read the book Essentialism yet, but have heard really good things about it.

    So if you havent read it yet either, the gist of it is getting only the right things done. So not all those other things that you think you should do or things other people have told you were important, and I think intuition plays a really big role here.

    Its a way of life and doing only the things are in essential and in alignment with our goals and beliefs, and forgoing all the other things.

    Because the truth is everyone will always have their own opinion about what you should be doing, but if you focus all your energy on pleasing everyone else, youre setting yourself up for a very miserable and stressed out life. It’s like getting a corporate job that you didn’t want, but you did it to please others.

    Moral of the story: Don’t do things for other people.

    Take A Dog For A Walk

    I say take a dog for a walk, because it can be yours or a dog you borrow from a friend, but theres nothing like the constant excitement and unconditional love of a dog that make them great pals when youre stressed.

    This fulfills the advice to get out of the house and get some exercise, while also having a bit of a social connection .

    Bonus points if you get some doggy cuddles later or go for a splash around in the puddles with them.

    It can be one of the best things to do to relax and focus on someone elses needs rather than your own.

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    Calm The Nervous System With A Physiological Sigh

    When you feel overwhelmed, the first thing you need to do is calm your nervous system.

    When your body goes into stress-response, you want to activate the neutralizing parasympathetic nervous system, responsible for reducing stress.

    You can do that with a little trick called the physiological sigh.

    The physiological sigh is like a lever to activate the parasympathetic nervous system. It helps in the heat of the moment, reducing panic and providing a real-time calming effect.


    When stressed, follow this pattern of breathing with two inhales through the nose, followed by an extended exhale through the mouth. The double inhale and the longer exhale also rids the body of carbon dioxide, which relaxes us very quickly.

    One or two physiological sighs are enough to calm down fast and to stop feeling overwhelmed, and its backed by science. When you activate the parasympathetic nervous system with the psychological sigh, you free up more brain space for creativity in deciding what to do next.

    Also Check: How To Clear Your Mind From Stress

    Helpful Things To Say To Someone Experiencing Stress

    Cake values integrity and transparency. We follow a strict editorial process to provide you with the best content possible. We also may earn commission from purchases made through affiliate links. As an Amazon Associate, we earn from qualifying purchases. Learn more in our affiliate disclosure.

    We all experience moments of stress from time to time. From experiencing the loss of a close loved one to daily work dress, these things are a normal part of life. When we experience stress, our mind feels like its in overdrive. Anxiety pushes us to the edge, and these thoughts can feel like they have a huge effect on our overall mental health.

    Jump ahead to these sections:

    If youve ever been in a stressful situation, you know how frustrating it is. You also know how difficult it is to hear people tell you to calm down or get over it. If youre in the presence of someone who is stressed, its important to help in a supportive way.

    Even small acknowledgments of their feelings go a long way. Here are 16 helpful things to say to someone experiencing stress in one way or another.

    Hint: Sometimes the right thing to say is nothing at all! Dont underestimate the power of silence.

    Read Also: How To Counteract Stress Hormones

    Types Of Stressors To Contribute To Your Feeling Stressed All The Time

  • Environmental pollutants think thereby of air-, water- and light pollution
  • Noise also an environmental pollutant, but worth listing separately. Some people are naturally more sensitive to noise than others, BUT there is a limit to whats healthy
  • Excessive exercise is a stressor!
  • Poor food choices fresh, wholesome produce v processed foods
  • Food intolerances and allergies, malabsorption , maldigestion
  • Disruption of the natural light cycle. You may not have control over your shifts, but you do have control over your use of the internet and TV!
  • Addictions
  • Insufficient sleep is also a stressor either because you stretch the time you stay awake, or because you suffer from sleep deprivation for other reasons
  • Dehydration your body consists of about 60% water if youre a man and 70% if youre a woman, so, of course, its going to be stressed if its dehydrated!
  • Exposure to extreme hot or cold, or damp
  • Your medication, such as a benzodiazepine or antidepressants!
  • Poor work/life balance, work problems such as too much at work, troubled relationships, and personal- or relationship problems.
  • 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.

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    What You Can Do

    Make a plan with a daily checklist. Write down at least 5 items a day that will move things forward. Put on the list the things that will help reduce the effects of a potential job loss.

    If theres a certainty of job loss, start researching places that are hiring. Redo your resume. Add to your checklist possible alternatives that broaden your employment options.

    You may be able to find work outside of your education. Widen your networking circle. Attend a Toastmasters meeting and consider joining the group. Join LinkedIn, put up your resume, and take part in the conversations. There are always choices when you look for them.

    Do at least 2 of the 5 things from your list every day. Life goes on, and you can survive. You only need to regulate what you have control over. You can alter your strategy, your attitude, or your effort.

    In short, your only variables to make good things happen are more effort, better effort, and shifting your attitude about what you have.



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