How To Stop Feeling So Stressed
Stress is the result of stressful thinking
The term stress was first used by Dr. Hans Seyle in the 1930s to describe the physiological responses to situations that people judged to be stress–full. Toward the end of his career, Seyle was asked at a medical conference about how to eliminate stress.
‘If anyone tells you they can eliminate your stress, run,’ he replied. ‘What they are really saying is that they want to kill you. The absence of stress is not health, its death.
So if youre feeling a little stressed right now, dont wish all your stress away. Rather take a minute to rethink how youre thinking about what youre finding stress-ful.
Reassess perceived threats
To help you think smarter about whatever you have going on start by asking yourself whether youre over estimating the challenges coming your way or under-estimating your ability to handle them. Or perhaps both.
Psychologists have found that our stress levels are directly linked to the extent to which we assess our resources are being threatened or depleted or will become insufficient to meet a threatreal or perceived. In other words, its not that any particular person, event or circumstance is in itself stressful, but rather the assessment we make of our ability to cope with that event.
Lack Of Focus Direction Or Drive
It may be a simple thing of a lack of focus, direction or drive for your reason for sadness. You may have a great life, but you dont know which way to go next. You arent taking what you do have seriously. In fact, you may be taking what you have for granted.
The lack of gratitude may be the reason why you cant see the good even though its there. Youre forgetting why you started. You dont recognize yourself in the mirror because youve let yourself wander so far. But now, its time to get it all back.
Choose. Make choices. Act. It sounds simple, but it is not easy to get your drive back. You have to really want it. And that changes everything.
Your mindset is everything. If you cant view things with a positive spin, you will have nothing to do that is meaningful or productive. If your mindset is causing you to overlook what you do have and what you can have, its time to change it. Just with positive self talk, getting focused is about realizing what you deserve.
Its during our darkest moments that we must focus to see the light. Aristotle
If you want to find your drive, this article can help you: How to Get Motivated Every Day When You Wake Up
Ten Possible Causes Of Anxiety
Before discussing some of the causes of anxiety, its important to note that researchers dont agree on a single cause or set of causes for anxiety. Anxiety is complex and each individual person is unique. Just as anxiety is experienced differently by different people, so, too, are the causes.
Medical researchers do know that anxiety can be a response to factors outside of us as well as within us.1 With this in mind, here are 10 possible causes of anxiety:
You May Like: Can Stress Make You Vomit
Dont Beat Yourself Up After A Presentation
We are the hardest on ourselves and its good to be. But when you finish delivering your speech or presentation, give yourself some recognition and a pat on the back.
You managed to finish whatever you had to do and did not give up. You did not let your fears and insecurities get to you. Take a little more pride in your work and believe in yourself.
Youre Perpetually Sick And Just Cant Seem To Get Over It
If it seems like every week youve got a cough, sore throat or a fever, you might want to blame your workload and not just your sneezing coworker. When we are under extreme pressure, our bodies secrete a stress hormone called cortisol that can help us short-term, says Richard Colgan, MD, professor of family and community medicine at University of Maryland School of Medicine and author of Advice to the Healer. But if youre stressed out constantly, these hormones arent as helpful and can become depleted over time. Colgan says cortisol and other hormones are components of the immune system that help the body cope with stress. But when these hormones are withdrawn, we become more susceptible to sickness.
And the side effects dont end there. Stress can also slow wound healing, contribute to the reactivation of latent viruses and increase vulnerability to viral infections, says Keri Tuit, clinical psychologist at Yale University.
What to do: Listen to your body when you feel tired or drained. Make time for rest and extra sleep. Whether you recently spent time traveling or finalizing a huge work project, allow your body the time it needs to recover.
A tired body is not well prepared to cope with stressful situations and ward off illness.
Im Feeling Stressed Due To The Pandemic
Im feeling stressed due to the pandemic. Is this normal?
A pandemic is a very stressful event for individuals and communities, so its normal to feel some stress and anxiety. It is also important to note that its also common for people to display great resiliency during times of crisis.
Some groups may be more likely to feel that the stress is overwhelming or harming their mental health, including:
- Older people or those at higher risk from COVID-19
- Children and teenagers
- First responders, health-care providers and others who are helping with their communitys response to the disease
- People with pre-existing mental health problems or mental illnesses, including histories of problematic substance use.
How might stress related to the pandemicaffectme?
Whatcan I doto ease my mind?
Reach out if you need to
- Seek help if youre experiencing significant mental distress, such as worsening symptoms of anxiety or depression that were previously unrelated to the current situation.
- If you are experiencing significant distress, reach out for formal mental health supports from a health care professional or a recognized agency, such as your local CMHA.Find your local CMHA at www.cmha.ca/find-your-cmha
Common Causes Of Stress
These are the top five causes of stress, according to a poll of more than 3,000 U.S. adults by the American Psychological Association :
- Money. 72% of people report being stressed about money. Financial stress can look different for everyone. A college-aged adult may not have to worry about affording children, but the costs of tuition and housing may give them anxiety. Even someone who is gainfully employed may fear losing their retirement savings or their job. Medical expenses are also a burden.
- Job pressure. The top sources of job stress are conflicts with coworkers, work overload and bosses. Its also common to worry about whether youre doing a satisfactory job, and other internal stressors can include fear of failure or perfectionism.
- Health. A health scare or a chronic or terminal illness diagnosis is a major stressor, especially if it comes with debilitating symptoms and side effects. These issues can also add strain to the other top stressors.
- Relationships. The only way around relationship conflict is to not have relationships . Conflicts like divorce, death or even arguments with friends can negatively impact well-being.
Also Check: Does Stress Cause High Cholesterol
You Dont Trust Others
You think people are jerks, youre afraid theyll take advantage if you open up.You watch your back and always stay guarded, no way to fully relax if youre not sure whos in front of you.
Solution: try PRONOIA for a change, do it as a game, just switch beliefs from constant suspicion to unconditional trust. Do it for an hour, just to give it a try, its a bit disturbing but itll expose a lot of the false beliefs you can get rid of.Also, dont forget that people are too busy minding their own problems to try to hurt you, generally.
Youre Too Busy To Cope
Overscheduling yourself with activities and tasks has become commonplace as of late. Almost everyone you talk to shares this notion of being busy. Its slowly becoming a characteristic of modern culture.
However, staying busy is also a coping mechanism for many people, and they are generally unaware of how they are using it. If you use your business as a coping mechanism, you are avoiding many underlying causes and triggers for your stress. By masking them with busyness, you will always feel as though you are stressed for no reason.
If you find it hard to slow down, are overly social, have a cluttered calendar, and people are often pointing out how busy you are, you may be making yourself busy to avoid underlying emotional stressors. From: goodtherapy.org
Chronic busyness also leaves you with little to no downtime. Your mind and body require recharging, just like any battery does. Being always on the go increases the levels of stress hormones in your body. It is essential to make time for yourself to be present with the people and things around you.
Mindfulness and being present daily will lead to feeling more grounded and involved in your life and can be beneficial to stress reduction.
Also Check: Can I Sue Employer For Stress
What To Do When Youre Stressed Out Use Imagery
Imagery is another technique to quiet your mind.
You may wish to look at peaceful sceneries and imagine yourself in these places.
It could be a sunset by the sea or under a coconut tree by the beach or even sitting on the top of a cliff looking out at the vast expanse.
There are many wonderful pictures online of peaceful sceneries.
Find one that resonates with you on a subconscious level. Youll automatically feel drawn to it.
Immerse yourself in the experience and feel what it would be like to be there.
This brief mental vacation will work wonders for your soul and spirit. It will be a welcome break from the hustle and bustle of your daily life and help to de-stress you.
Staying Busy Is Your Antidepressant
Many people are either afraid or unwilling to address the true causes of their suffering and unhappiness.
This is partly because its not always clear. Depression, for instance, has many partial and interactive causes, from genetic vulnerabilities and inflammatory autoimmune responses to ruminative thinking styles and social stressors. So it can be understandably hard to completely understand all the causes and contributors to your suffering.
But for many of us, despite this complexity, there are at least some reasonably clear causes of unhappiness that we could work to improve:
- Nearly everyone with depression or anxiety would benefit from more regular exercise.
- Most people with low self-esteem and self-worth issues would benefit from working to improve their habits of negative self-talk.
- Almost anyone who struggles to regulate their emotions would benefit from better sleep habits.
- Nearly everyone with anger issues would benefit from a regular mindfulness practice.
The point is, there are usually plenty of reasonable ways to address the underlying causes of our suffering. The problem is, theyre hard:
So I get it. There are real challenges.
But its how we respond to these challenges that matter. For many people, the challenges of addressing core causes feels like too much. And so they resort to coping mechanisms and treating the symptoms:
When youre constantly busy, you but a tremendous toll on both your body and mind.
Don’t Miss: Why Does Stress Cause Headaches
When To See Your Gp About Your Stress Levels
If you’ve tried self-help techniques and they aren’t working, you should go to see your GP. They may suggest other coping techniques for you to try or recommend some form of counselling or cognitive behavioural therapy.
If your stress is causing serious health problems, such as high blood pressure, you may need to take medication or further tests.
Why Am I So Angry Summary
There could be a lot of different things happening behind your anger and that’s what you really need to figure out.
Right now, you’re probably just reacting on automatic pilot to the various situations that happen to you. Something happens and the first emotion you feel is anger so you just go with it and don’t really think about it or choose how you’re going to respond. By taking the time to understand where the anger really comes from will be so eye opening for you. You’ll learn so much about yourself and you may start to let some things go.
Often when you gain an awareness of why you’re reacting the way you are, you no longer respond that way. You’ve acknowledged the emotion behind it all and you no longer need to react that way. You understand it so you choose a more effective response for yourself. You see that it’s not helpful or getting you anywhere by just reacting with the anger, so you’ll stop doing that. You’ll feel so much more in control of your life and be so much more at peace with yourself.
I bet right now it can be rather scary when you get so angry at people. Like you’re not in control, the emotion is. So, that’s what you’re learning. You’re learning to use your emotion as a tool you use rather than letting the emotion control you. It just takes a little practice and soon you’re the master of your emotions instead of the other way around.
Take good care of yourself.
You May Like: How Can I Relieve Stress
How To Cope With Stress
If you experience symptoms of stress, taking the proper steps to manage it could have many health benefits. Effective coping strategies include:
- Spending time with family and friends
- Practising calming techniques, such as yoga, deep breathing or tai chi
- Exercising regularly
- Getting an adequate amount of sleep
- Setting aside time for hobbies or relaxing activities, such as listening to music or reading a book
In todays fast-paced world, stress is common but your mind and body can pay a steep price if it is not kept in check. Handling stress correctly may help you feel happier and healthier in the long run. To learn more ways that stress can affect your overall health.
Dr Jeena Devasia, DDS, earned her undergraduate degree from Virginia Commonwealth University . She has participated in multiple Mission of Mercy projects and is a dentist at McLean DDS.
Disclaimer: Psychreg is mainly for information purposes only. Materials on this website are not intended to be a substitute for professional advice, diagnosis, medical treatment, or therapy. Never disregard professional psychological or medical advice nor delay in seeking professional advice or treatment because of something you have read on this website. Read our full disclaimer here.
Managing Everyday Stress And Anxiety
Certain lifestyle changes can help alleviate symptoms of stress and anxiety. These techniques can be used along with medical treatments for anxiety. Techniques to reduce stress and anxiety include:
- eating a balanced, healthy diet
- limiting caffeine and alcohol consumption
- getting enough sleep
- keeping a diary of your feelings
- practicing deep breathing
- recognizing the factors that trigger your stress
- talking to a friend
Be mindful if you tend to use substances like alcohol or drugs as ways to cope with stress and anxiety. This can lead to serious substance abuse issues that can make stress and anxiety worse.
You May Like: Can Stress Cause Psoriatic Arthritis
Signs And Symptoms Of Stress Overload
The most dangerous thing about stress is how easily it can creep up on you. You get used to it. It starts to feel familiar, even normal. You dont notice how much its affecting you, even as it takes a heavy toll. Thats why its important to be aware of the common warning signs and symptoms of stress overload.
- Other mental or emotional health problems
- Chest pain, rapid heart rate
- Loss of sex drive
- Sleeping too much or too little
- Withdrawing from others
- Using alcohol, cigarettes, or drugs to relax
- Nervous habits
How Stress Can Affect Your Overall Health
Psychreg on Health Psychology
Stress is a normal part of life. The human body is designed to experience stress and react accordingly. However, it can have serious consequences if a person faces continuous challenges without relief or relaxation. As a result, the individual may feel overworked and develop stress-related tension. This unrelenting strain on the body may contribute to additional health problems, such as heart disease, diabetes or certain mental disorders.
According to BetterHelp, if you frequently feel frazzled and overwhelmed, there are strategies that can help you to bring your nervous system back into balance. Protect yourself by learning how to recognise the signs and symptoms of stress and take the necessary steps to manage it. Read on to learn how stress can affect your overall health.
Recommended Reading: How To Relieve Stress And Anger Naturally