Beat Stress: 6 Reasons You Are Stressed Out Of Your Mind
Im a self-employed bloke who has a tendency to get stressed, anxious and panicked even during the the smallest of lifes hiccups.
Early on in my life I knew Id have to figure out some techniques for beating stress. Now, I am not saying that I have mastered these techniques far from it but they have helped me a lot.
And as I know a lot of you lovely readers out there deal with bouts of stress and anxiety I thought Id write a bit of an off-topic post and talk about some ways bloggers, business people and everyone else online can beat stress when you just dont feel like its possible.
I genuinely hope it helps someone out there even if its just a catalyst to talk to someone who can help you more.
NOTE: This post is mostly about dealing with the stress and anxiety that can arise when you work for yourself or are starting a new business. Its not intended to be a guide for those suffering more serious stress or mental health issues. If you need someone to talk to I encourage you to visit your GP or Beyond Blue and have a chat to one of their awesome staff.
When Should I Talk To A Doctor About Stress
You should seek medical attention if you feel overwhelmed, if you are using drugs or alcohol to cope, or if you have thoughts about hurting yourself. Your primary care provider can help by offering advice, prescribing medicine or referring you to a therapist.
A note from Cleveland Clinic
Its natural and normal to be stressed sometimes. But long-term stress can cause physical symptoms, emotional symptoms and unhealthy behaviors. Try relieving and managing stress using a few simple strategies. But if you feel overwhelmed, talk to your doctor.
How Does It Differ From Other Meditation Styles
All meditation styles and practices overlap and build on each other. Their basic foundation is the same: to bring the practitioner insight and introspection.
There is no right or wrong way to meditate, however, the various types of meditation can enhance particular qualities. Based on your personality and needs, one type of meditation may be more useful to you than the other. The 9 types of meditation are:
- Mindfulness meditation
- Loving kindness meditation
- Visualization meditation
Focused meditation, specifically, is the practice of focusing on one single object for the duration of the practice. How this differs from other meditation styles is that it gives the practitioner something tangible to do: focus. Its almost like giving your mind an action to performlisten to this sound, repeat these words, watch this flame, etc. This is also one of the reasons why this particular meditation style is great for beginners!
One of the biggest challenges in any meditation practice is that the mind gets carried away and we lose ourselves to random thoughts. This obstacle is actually a style of meditation in and of itself called Vipassana. However, in focused meditation, we give the mind something to do so that its not simply left to its own devices. This type of meditation is beneficial for beginners and for practitioners who prefer some structure and guidance to their meditations.
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Why Am I Anxious For No Reason
Anxiety can be caused by a variety of things: stress, genetics, brain chemistry, traumatic events, or environmental factors. Symptoms can be reduced with anti-anxiety medication. But even with medication, people may still experience some anxiety or even panic attacks. The best treatment combines medication with therapy, such as cognitive behavioral therapy. If the anxiety is rooted in trauma, eye movement desensitization and reprocessing may be the best course.
Anxiety usually has a triggeran event or thought that provokes an anxious response. However, most people arent aware of their triggers, and believe they have become anxious for no reason. As human beings evolved, our species developed an instinctual response to danger, known as fight, flight, or freeze. The sympathetic nervous system makes our bodies and minds react quickly when we are in danger, and we may choose to stand and fight, run away, or stay totally still as if playing dead, known as the freeze response.
Our anxiety, or fear, evolved as an alarm bell to move us into life-saving action. In our modern world, we encounter conflicts that arent actually life-threatening. But our nervous system doesnt know this, and so we can react to a variety of stimuli with the fight, flight, or freeze response, even when it is inappropriate. Add this to the fact that anxiety can also cause confusion or disassociation, and you can see why the exact causes of your anxiety are often so hard to pin down.
Youre Expecting Yourself To Be Perfect
Perfectionism will cause you to think that nothing you do will ever be good enough, which obviously leads to overwhelm because youre constantly trying to be more, do more, have more, etc.
Its a pretty vicious cycle.
One thing to remember is that perfectionism does not exist, and people dont expect you to be perfect. And if there are people who do expect you to be perfect? Remember that they arent perfect themselves.
Let perfectionism go. Check out this post on letting go of being good so you can be free.
Ive never actively called myself a perfectionist, but I definitely acted like one. Once I started letting go of the idea of needing to have it all together, I was able to get a lot more done. Like, a lot more and feel less anxiety as a result.
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Signs Of Walking Depression
I once read that succumbing to depression doesnt mean you are weak, but that you have been trying to be strong for too long, which is maybe a form of denial. So much of life happens somewhere in between being okay and complete breakdownthats where many of us live, and doing so requires strength. ~ novelist Matthew Quick
Walking depression can be hard to recognize because it doesnt fit the more common picture of severe depression. But it can be just as dangerous to our well-being when left unacknowledged.
This list isnt meant to be exhaustive or to diagnose anyone. But these are some of the signs Ive observed in myself and those Ive coached:
Nothing is fun. You root around for something to look forward to and come up empty.
You cant find flow. Working on your creative projects feels like a grind, but you keep plodding away. There is research that shows that neuroticism is associated with lower rates of flow.
Your energy is low. Maybe youre not getting enough rest because youre too anxious to sleep, or youre trying to cram too many tasks into a day, or youre punishing yourself by staying up. Whatever the reason, you are effin tired.
You feel worse in the morning and better at night. I remember explaining this to a friend, who found it mystifying. In the morning I felt the crushing weight of all the things I had to do that day. In the evening I was temporarily free from expectations and could enjoy a moments respite.
Job Loss And Unemployment Stress
Losing a job is one of lifes most stressful experiences. Its normal to feel angry, hurt, or depressed, grieve for all that youve lost, or feel anxious about what the future holds. Job loss and unemployment involves a lot of change all at once, which can rock your sense of purpose and self-esteem. While the stress can seem overwhelming, there are many steps you can take to come out of this difficult period stronger, more resilient, and with a renewed sense of purpose.
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You Think Youre Not Good Enough
Everyone appreciates your qualities.
Everyone but you.
Youd like to be BETTER than what you are, so you invest in self-improvement programs and you waste your time running after an optimized version of you.
Since you dont appreciate yourself, you dont relax and enjoy the present. Theres a gap between who you are and who you want to be.The bigger the gap, the stronger the tension.
Solution: You are good enough, its a fact, make it your motto and work hard to find out WHY you are good as you are. Just focus on the qualities you already have. You can always improve, of course, but make sure you dont do it for lack of self-esteem.
Ways To Get Rid Of Stress
May 14, 2019 By Jenny
Why Am I So Stressed?
This is the question that I ask myself every day. Because no matter how much I try or how much I wish to change it, I still get stressed when the time comes. And the time comes much more often than Id like to.
Im no doctor, I have no medical education and I wont pretend that Ive done a lot of research on it. What youll read now is not the thoughts of a scientist who has spent her whole life trying to find a cure for stress. These are just my thoughts. The thoughts of a blogger who has dealt with more stress than she could handle sometimes.
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You Surround Yourself With Unhappy People
We are products of our environments. If you are surrounded by people who are negative and unhappy, they are going to infect you with their mood.
Identify the people in your life who are frequently unhappy, and try to spend less time with them. Seek out people who have a positive and happy demeanor and attitude.
Improving Your Ability To Handle Stress
Get moving. Upping your activity level is one tactic you can employ right now to help relieve stress and start to feel better. Regular exercise can lift your mood and serve as a distraction from worries, allowing you to break out of the cycle of negative thoughts that feed stress. Rhythmic exercises such as walking, running, swimming, and dancing are particularly effective, especially if you exercise mindfully .
Connect to others. The simple act of talking face-to-face with another human can trigger hormones that relieve stress when youre feeling agitated or insecure. Even just a brief exchange of kind words or a friendly look from another human being can help calm and soothe your nervous system. So, spend time with people who improve your mood and dont let your responsibilities keep you from having a social life. If you dont have any close relationships, or your relationships are the source of your stress, make it a priority to build stronger and more satisfying connections.
Engage your senses. Another fast way to relieve stress is by engaging one or more of your sensessight, sound, taste, smell, touch, or movement. The key is to find the sensory input that works for you. Does listening to an uplifting song make you feel calm? Or smelling ground coffee? Or maybe petting an animal works quickly to make you feel centered? Everyone responds to sensory input a little differently, so experiment to find what works best for you.
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What Are The Warning Signs And Symptoms Of Emotional Stress
Symptoms of emotional stress can be both physical, mental and behavioral.
Physical symptoms include:
- Heaviness in your chest, increased heart rate or chest pain.
- Shoulder, neck or back pain general body aches and pains.
- Grinding your teeth or clenching your jaw.
- Shortness of breath.
- Losing or gaining weight changes in your eating habits.
- Sleeping more or less than usual.
- Gastrointestinal problems including upset stomach, diarrhea or constipation.
- Sexual difficulties.
Mental or behavioral symptoms include:
- Being more emotional than usual.
- Feeling overwhelmed or on edge.
- Trouble keeping track of things or remembering.
- Trouble making decisions, solving problems, concentrating, getting your work done.
- Using alcohol or drugs to relieve your emotional stress.
I Am Incompetent 7 Reasons You Feel This Way And How To Move Forward
Its completely natural to feel empty and think less of yourself from time to time. Life is full of so many ups and downs.
Finding yourself stuck in one of those down moments can leave you feeling confused and incompetent.
It feels like you cant do anything right. Its a vicious perpetual cycle that you can find yourself stuck in and unable to see a way out. There must definitely is a way out for you.
One of those life ups is just around the corner.
Its about recognizing where your feelings of incompetency are stemming from and putting a plan in place to help you move forward.
Here are 7 reasons you might be feeling incompetent, and what you can do about it:
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Youre Not Taking Care Of Yourself
Your body needs fuel.
If youre not giving it what it needs, you will start to become overwhelmed because you are not able to function properly.
You already know that you should be eating healthy, exercising regularly and getting enough sleep.
But, you may not realize just how important self-care is.
The mind-body connection is undeniable.
The foods you eat have a direct impact on your mood. Certain foods can spike anxiety while other foods can calm you down.
If you are not providing an outlet for all the stress hormones your body is releasing, they may accumulate in your body and eventually make you sick.
And when you sleep, your glymphatic system clears out neurotoxic waste, nerve cells rewire themselves, blood is detoxified, muscle damage is repaired, and the immune system is regulated and bolstered.
If you arent taking care of yourself in this way, you may notice that you reach the point of diminishing returns.
Meaning, no matter how long or hard you work, you just arent seeing the results you used to. Feeling ineffectual in this way can certainly lead you to feel overwhelmed and burnt out.
The solution is to start placing more importance on self-care. Your body is trying to send you a message, so listen.
Especially if you’re a HSP or empath, you need time to recharge.
Make time for yourself you cant pour from an empty cup.
Here are some ideas for what to include in your DIY Self-Care Box.
Youre Not Giving Yourself Enough Time To Think
When is the last time you did nothing?
Idle time is regarded so negatively nowadays like, if you have free time, you must be slacking, you could be doing more. You might even feel guilty or selfish for taking a break.
But, that couldnt be farther from the truth. Constant busyness is counterproductive.
Just because youre busy doesnt mean you are accomplishing anything worthwhile. And just because youre taking a break doesnt mean you are not accomplishing anything worthwhile.
Your brain needs down time to process information and recharge.
Give yourself the time you need to think or else its just a matter of time before you’ll get overwhelmed.
If you struggle with doing nothing, try incorporating mindfulness into daily tasks like showering, eating, or walking.
The more you do this, the more you will be able to find your calm during high-stress situations and the more you will be comfortable with doing nothing but living in the present moment.
Taking a few moments to practice breathing exercises or yoga throughout the day also helps me tremendously when it comes to reducing my stress levels.
When we are stressed out, we can fall into the pattern of taking shallow breaths from our chest.
Instead, try inhaling deeply through your nose and allow your stomach to expand. Hold the breath there for a few seconds and then exhale through pursed lips. Remain still for a few seconds before beginning again.
*If you enjoyed this post or it helped you, please share it.*
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Youve Got Too Much Clutter
If your environment is cluttered, you might feel overwhelmed just from that physical representation of chaos.
Dont get me wrong! Clutter has its place – research shows that cluttered environments inspire creativity.
However, if youre trying to focus on something and youve got multiple stimuli in your immediate environment, you are forcing your brain to divide its attention.
Your brain is not meant to multitask. When you force it to do so, it doesnt work as efficiently. We become more distractible and less productive.
If youve got a lot of unfinished projects around you, that can also add to your stress levels.
And clutter makes it more difficult to find things, which in turn can make you late all little things that can make you feel frazzled.
Physical clutter is not the only kind that can accumulate. Mental clutter may also be to blame for your overwhelm.
If you find it difficult to sleep at night or keep track of all the things youve got going on, try doing a brain dump.
I do it all the time and it really helps to relieve the stress that comes with mental clutter.
And What You Can Do About It
You hate when people tell you to relax.
The worst part istheyre right.
You should relax, but theres just no freaking way.
When you think about your life, theres enough to worry about for seven generations.Thats without mentioning the upcoming apocalypse in 2012.Even if there was no reason, you would be tense, thats how youve been so far.
If youre in that situation, I can totally relate, Im a stressed person by nature.Nonetheless, even for the most anxious there are ways to ease the pain of anxietyand eliminate it, eventually.
I managed to get a better control on my stress level by applying some rules, collected mostly in the Buddhist knowledge. They concern all aspects of my life: from the simplest daily habits to how I manage my psychology.
Im almost sure these rules will work for you too, so Ill take a guess and give you 5 major causes why you stress out, along with concrete solutions to hack your anxiety.
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