Tuesday, January 31, 2023

Why Am I Stressing Over Nothing

You Have Unrealistic Expectations

Why am I so anxious? | Anxious for Nothing: Week 2

Setting goals and wanting more out of life is not a bad thing. Goal setting and striving for a better life can be great motivators for your personal success.

Sometimes, we are our own worst enemies. When our expectations are unrealistic, we can be left feeling disappointed or experience feelings of failure. We can set ourselves up to stress for no reason.

We set expectations for everything we do, how an interview might go, how you want your home to look, how your body should look. We decide prematurely what the holidays should be like, what you should have done by the afternoon, or how a conversation with your mother might go.

All-day long, we set expectations. And what happens when we hold everything and everyone to an unobtainable standard is that we feel stressed out. Sometimes, without even knowing it.

But high expectations are often a form of trying to

control both outcomes and other people, and can lead to

considerable stress and mood swings.

From: harleytherapy.co.uk

If you are experiencing high levels of stress and are trying to figure out why, take a look at the expectations you are creating around the people and tasks in your life. Its vital that you honestly approach the unrealistic expectations you have set in your life.

Overcoming Anxiety With Proper Treatment

Residential treatment is an excellent way to get the care you need for your anxiety, both in terms of healing its causes and learning how to cope with the disorder. There are many different anxiety disorders, and a good residential program will begin with an initial evaluation and an accurate diagnosis, which is key to sustainable recovery. They will give you comprehensive treatmentnot just for your anxiety, but any co-occurring disorders that may be present. Residential clinicians will delve into the root causes and triggers of your anxiety, and zero in on the areas where healing work must be done.

Youll receive 24-hour care at a residential treatment facility. That means if you have a panic attack at any time, day or night, there will be someone there to support you through it. Youll receive medication from a psychiatrist to help ease your symptoms. And if youre currently on medication, the doctor can adjust it until youre feeling better. Youll never alone, as youll be in a community of people who, like you, are struggling with anxiety and other challenges. And youll be in a pristine healing environment, far away from the situations, people, or places that may have been making your anxiety worse. In short, a residential treatment facility is a soothing, safe place to heal where you can build up your confidence and learn the coping mechanisms necessary to manage and live beyond the boundaries set by your anxiety.

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.

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Getting Help For Depression

If you think you might be depressed, take a depression screening. Print out the results or e-mail them to yourself and then show them to a counselor or doctor.

To get help, start with your student health center or counseling service on campus. Most community colleges provide limited free mental health services and can refer you to local providers for longer-term treatment. You can also talk to your family doctor. Your local Mental Health America affiliate can refer or in some cases provide services as well. To find the nearest MHA affiliate, call 800-969-6642 or go to Find An Affiliate.

Remember, depression and other mental health conditions are nothing to be ashamed of. Depression is not a sign of weakness, and seeking help is a sign of strength. Telling someone you are struggling is the first step toward feeling better. You will need the help of a mental health professional to beat depression. Talk therapy, antidepressant medication or a combination can be very effective.

In crisis? If you or someone you know is in crisis now, seek help immediately. Call 1-800-273-TALK to reach a 24-hour crisis center or dial 911 for immediate assistance.

Your Environment Is Stressful


The environment you keep around you can be a source of stress or peace. Much like device screens, a cluttered space causes your brain to constantly be working in overdrive. Your brain needs to process and identify all of the stuff you see as you look around your space. This can be an extreme source of stress for some people because their mind just isnt getting enough downtime.

Outside of personal living space, your environment includes where you live or where you work. For example, living in a rough neighborhood is always stressful. You can never be entirely sure of what youre going to find when you open your front door. It may be noisy, there may be gunshots, people yelling and arguing, and all different kinds of negativity.

Maybe its a person you live with causing you regular stress. They may not be doing what theyre supposed to, not pulling their weight around the house, or just being an unpleasant person to be around.

Being around difficult people can raise your stress levels, even if they are someone you love. For example, a caretaker may love the person theyre taking care of dearly, but being responsible for a loved ones well-being is a stressful thing to do.

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Signs And Symptoms Of Stress

Heres what might happen when youre feeling stressed all the time:

  • Feeling tired, even after minimal efforts
  • Waking up feeling tired, starting off your day worrying and feeling depressed
  • Crying for no reason often one of the symptoms of a nervous breakdown.
  • Just in case you havent already informed yourself about what stress really is, heres a quick rundown of what happens in your body.

    Worry Can Cause A Stress Response

    Ongoing worry can quickly evolve into chronic stress. When you have a stress response, you may have a tough time identifying exactly what worrying thoughts got you there.

    Over time, repetitive negative thoughts can trigger other stress responses in your body. While it may seem like your mind is going a mile a minute, tracking your thoughts and the physical sensations in your body can help slow stress.

    Read Also: Can Stress Lead To Hair Loss

    Stress Is Closely Related To Worry So Worry Less

    So how do we worry less? Obviously easier said than done but the first step is to distinguish between worries that require your attention and worries that are unnecessary.

    The following questions can help you clarify this:

    Can I do something about this problem?

    Is this something I always worry about, but nothing ever happens?

    Is this something that has a solution?

    Will my worrying make this situation better or worse or have no effect at all?

    If there is something you can do about the problem, take action or consciously choose not to take action.

    People often delay or avoid taking action or making decisions because they are worried about making a mistake.

    If the situation is out of your control and there is nothing you can do, worrying does not make the situation better!

    Tell yourself that your worries are not helpful and let them go. Again , I know this is easier said than done, but it can improve with practice.

    It can help to challenge your thoughts about the worry and ask yourself:

    Wheres the evidence for that? or

    What would be so bad about that? or

    Is this problem so important that I should spend all my time thinking about it?

    To read more about reducing worry read The Number One Question That Helps Worrying

    Breathing And Relaxation Exercises

    STOP searching for your passion and do this instead | Mel Robbins

    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.

    Also Check: How Does Music Reduce Stress And Anxiety

    How Can I Protect Myself From Stress

    A lot of what is spoken about above comes down to one thing: how we interpret the situation around us. This is, in essence, what determines who struggles with stress more deeply. Stress occurs in response to external or internal stimuli this stimuli can either be interpreted as a threat , or an opportunity / manageable challenge. When we encounter a stressful situation, we typically make two appraisals: what is needed to cope with this situation? And, secondly, do I have the resources available to me to cope with this situation?

    Exercise and diet

    Exercise is a great stress-buster it floods your brain with feel-good endorphins and ensures your brain and body are getting the oxygen they need. Taking time away from a stressful situation to exercise also serves as a distraction and may enable you to make better decisions when you return to tackle whatever needs your attention. On a sunny day, try to exercise outside , to get a dose of much needed vitamin D.

    Anti-oxidant rich foods can protect against the damage caused by free radicals created by stress and taking the time to prepare nutrient-dense food that your body and brain needs is a great part of any self-care routine. Periods of stress also deplete our nutrient stores , so it’s really important to give your body the fuel it needs to perform.

    Friendship and social support

    Be flexible

    Being flexible also involves accepting the things you cannot change.

    Stop Worrying By Keeping A Daily Emotions Journal

    Chronic stress and anxiety happen when we dont notice the first signs of worry and let it grow over time. Want to learn how to stop worrying? Checking in with yourself regularly is an important way to maintain your mental health and manage your anxiety.

    By the time were in a worry cycle, we often feel disconnected from our emotions. Keeping a daily journal can help you track patterns and actively manage stress before your feelings spiral out of control.

    As you practice journaling your emotions and sharing your thoughts, it becomes easier to identify when youre starting to worry. Stopping worry early will ultimately help you feel better and stay focused on what matters most to you.

    Also Check: How To Release Stress And Tension

    You Arent Getting Healthy Sleep

    The importance of sleep to your mental health cannot be understated. A lack of good, quality sleep prevents your brain from reaching the deeper stages of sleep. The brain produces many mood-balancing chemicals that it will use in the coming day while in these deeper stages of sleep. So, if youre a shallow sleeper or youre depriving yourself of sleep, youre going to have more stress than someone who doesnt.

    Improving your sleep hygiene can be a significant way to reduce your stress. Trying to sleep on the same schedule as your circadian rhythm can help you stay in tune. For example, dont use electronic devices for an hour before you go to bed. Dont eat or drink a couple hours before bed, so youre not up at 3 A.M. to use the bathroom. A comfortable bed, pillows, and environment to sleep in should be a top priority.

    What Makes Us Worry

    Narcissistic father + Stressed bipolar mother = yelling, screaming ...

    One of the keys to learning how to stop worrying is discovering the root of your fears.

    For better or for worse, worrying is part of how weve evolved as humans. Biologically, our central nervous system often responds to stress and fear by worrying. When this happens, the first step to stop worrying is to reflect on what exactly is causing your anxiety.

    Some feelings of worry can be healthy, pushing us to find solutions to real and present problems. However, chronic worry, even about things out of our control, can severely impact our mental health. The good news? There is a multitude of strategies to help us learn how to stop worrying, manage stress, and start thriving.

    Ready to take your leaders to the next level? Try a demo of BetterUp.

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    Inform Yourself And Get Help

    Visit your doctor to get a proper diagnosis. If you already take any medication, have them review your meds as they too can cause you to feel stressed and anxious.

    If your doctor prescribes any drugs, be sure to do your research. Familiarise yourself with Dr Kelly Brogans work. Get advice from a licensed therapist for immediate relief.

    How Stress Affects Your Body/mind

    Your adrenal glands are the heroes of your moment-by-moment response to pressure and stress.

    • They are the size of a walnut and sit left and right at the top of your kidneys
    • They make and secrete adrenaline , cortisol the stress hormone and other hormones.
    • They turn processes automatically up and down 24/7 depending on need.

    However, when the demands on you outstrip your resources, your adrenal glands, like two members of your 24/7 personal protection team, step up their protective processes. Theyre now constantly alert. Theyre beginning to feel the strain because they were designed in ancient times for short bouts of stress only to help you escape from marauding animals,

    So, after a prolonged and highly stressful situation or event, the demand on your adrenal glands is above that which they were meant to do. No wonder then that your body/mind begins to buckle!

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    Tips For Managing Chronic Stress

    Successful management of chronic stress can vary from person to person what works for you may not for someone else. Here are some stress-busting tips may help you cope with stress:

    • Get active. Physical activity can positively affect your mood and reduce stress. Walking is a great way to start, but if you want something more invigorating, try a heart-pumping aerobic activity like jogging, dance, or swimming. Just make sure you check with your doctor first.
    • Try tai-chi or other relaxation exercises. Activities like tai-chi, yoga, meditation, or breathing exercises may take you out of your comfort zone, but they can be a worthwhile experience for many people. For example, one study among older individuals published in The Journals of Gerontology found that tai chi helped reduce participants stressful feelings while increasing positive emotions.
    • Prioritize your sleep. Getting enough sleep is important for many areas of your health and wellbeing, and its benefits on stress management are no different. When you sleep, your brain unpacks much of the days activities and stressors during the various phases of sleep, including rapid-eye-movement. These tips from the Centers for Disease Control and Prevention can help train your brain to sleep longer and better for optimal health benefits.
    • Avoid self-isolation. Surround yourself with a support network of people who care about your wellbeing, and use that network when you need it.

    Apa Offers The Following Tips To Address Chronic Stress:

    Stressed: a teenage slam poem.

    Set limits. List all of the projects and commitments that are making you feel overwhelmed. Identify those tasks you feel you absolutely must do in order to survive, and cut back on anything non-essential. For projects that are work-related, discuss a list of your responsibilities with your supervisor and get his or her input on priorities and how best to tackle the projects at hand. For commitments that are social or non-work related, such as community or volunteer activities, consider contacting the people youve made these commitments to and letting them know that you cannot meet those obligations at this time. You also may ask for assistance in getting these tasks accomplished. Refrain from accepting any more commitments until you feel your stress is under control. Setting limits on non-essential obligations is important to mitigating chronic stress.

    Tap into your support system. Reach out to a friend and/or relative with whom youve enjoyed a close relationship over the years. Let them know you are having a tough time and welcome their support and guidance a shared burden is always lighter. Your friend or relative may have tackled similar challenges and have useful ideas and perspectives. There is no need to face challenging life circumstances alone. In fact, support from family or friends may help you start and sustain taking better care of yourself.

    Read Also: How To Deal With Anxiety Depression And Stress

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