Identify common stressful thoughts by noticing if they fall into these categories: You have a strict list of things you "should," "must," or "should not" do, and feel stressed out or anxious when you do not follow these rules.
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You expect the worst-case scenario or blow things out of proportion. Even small problems are "horrible" or a "disaster. You see things only in black or white, as good or bad. Instead of acknowledging the complexities or "gray areas" of being human, things are either wrong or right and there is no in between. You find yourself having an internal conversation about things you fear, such as "What if my child is hurt? Sometimes, a stressful situation is just a matter of perspective. Pessimism, for example, is an excellent example of avoidable stress we put ourselves through.
Instead of focusing on the negatives and the problems that are causing you anxiety, concentrate on the positives. When you feel down, pay attention to your thoughts. What have you been telling yourself? Try to spin negative thoughts into positives. For example, you may think to yourself "I'll never finish all my work. Do your best to see things in a positive light, and avoid cynicism at all costs.
Challenge your negative thoughts. Another way to combat stressful thoughts is to ask yourself whether there's really any truth to them. Disputing and disproving your thoughts can help you view your thoughts objectively instead of immediately accepting them as truth.
Try writing down two categories of information about the problem impacting you. Write the evidence in the appropriate column. So if you're catastrophizing because you're been running late and you are thinking "I'm going to be fired" , your "for" column might look like: Although keeping a journal may seem strange or tedious, writing down your thoughts on a regular basis can help keep you stress-free.
When you feel bogged down with some emotional or mental stressor, write about it in your journal. Getting it out on paper will give you a sense of relief you might not otherwise find. Your journal is only for you: It is a safe, judgement-free place to get out all your worries, emotions, thoughts, and feelings. Journaling can help you experience clarity and see the source of your stress. Write out your problems to organize your thoughts. When your thoughts are not organized, you can't think clearly, which leads to confusion and stress. If you have a problem and can't decide between two solutions, make a two column pros and cons list for and against , such as dividing a sheet of paper down the center to compare two ways to handle that situation.
Accept that stress is unavoidable. You can take steps to reduce your stress and learn how to cope with stress, but you will never be completely rid of stress. Some of these are actually good things, but can still be a source of stress in your life. Learning healthy stress management techniques can help you "turn off" your stress alarm system so that you are not in a constant state of stress as you move through life. Avoid stress when you can. Sometimes staying away from what is stressing you out is harder than it sounds. If you know particular person or activity is the origin of your stress, cut them or it out of your life, or limit your exposure as much as possible.
There are at least seven culprits of unnecessary stress; beware of falling prey to these issues. Having clutter in your home or office space Being pessimistic Being late Spending too much time comparing your life to others' on social media Waiting until the last minute to complete a task Ruminating about past events.
Oftentimes, stress arises from feeling overwhelmed. Use a planner to keep track of your "to-do lists". Clean your desk and visit Pinterest to find useful ways to manage your paperwork and household chores. Being organized and getting your priorities straight can help you break responsibilities down into manageable pieces and focus on the things that really matter to you.
Learn to say "no".
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You cannot do everything you are asked, so why keep pretending that you can? Indeed, the more you promise and don't deliver, the fewer people will perceive you as being reliable. Instead, be assertive and learn to say "no" politely, but firmly. Keep track of your schedule to clearly acknowledge when you do not have the time or resources to take on extra tasks.
Assertive people maintain eye contact, speak in a clear and non-threatening tone while standing up for themselves. If you know that you are already overbooked, say so. It's okay to say "no" when you do it in a way that also respects others. Some people take on too much out of fear of missing out on new and exciting opportunities.
Yet, they end up not performing as well as they would because they are dividing their energies between so many different tasks or activities. Carefully weigh the pros and cons of new obligations, and decide if the effort will be worth it considering your current workload. Learn how to delegate. As with trying to do everything, never delegating is about you trying to have control and not trusting that others can do their job as well as you can. Learn to let go by giving more credence to the abilities of others.
Giving up tasks may seem stressful in theory, but will free you up for more personal time. Find reliable people in your life that you can trust with tasks that you are too stressed or anxious to manage. Clean up a bit. Even the most steadfast of souls will waver in an ever-messy environment. If your home, office, car, or work space is overly messy or dirty, it is certainly having an effect on your mental well-being.
Take a few minutes to clean up your most unorganized areas, and your mind will breathe a sigh of relief. Tips for reducing clutter are as follows: Gather as a team i. Group effort makes the process go by quicker and with more fun. Sort through papers and mail and toss or file as needed. Develop a regular schedule of doing this to prevent papers from piling up.
Designate places to store frequently used items so they can be easily retrieved when you need them. Clean your work space after each work session to prevent clutter from getting out of hand. Take a few minutes to get ready. Spend a few extra minutes in the morning to prepare yourself for the day's events.
Take an extra long shower, put on your favorite outfit, and go into the day ready to take on anything.
Listen to some music. Music has shown to have a very strong effect on mood and mental state. Calm yourself down by listening to your favorite soothing music. Although you may prefer heavy metal or rap, try listening to something a bit softer and slower for the best effects. Keeping music playing in the background while you work, study, or just go about your daily activities is a great way to subconsciously alter your stress levels.
Researchers have found that music can change brain functioning in similar ways as medication. So, regular music really can help to "cure" stress and anxiety.
6 Ways to Relieve Stress - wikiHow
Scientific studies have linked the scent of lavender and oranges to reduced stress and anxiety levels. You can also dab a bit of the essential oil onto your temples to relieve a stress-induced headache. When you count numbers, you're giving your mind something neutral to think about, as opposed to all the things that are freaking you out.
Some have found counting backward helps the best. Better yet, picture an old-fashioned blackboard, and in your mind, watch the numbers slowly being written in white on that blackboard. Hugs have been known to release oxytocin, which is a hormone that can lead to relaxation, trust, and compassion.
Kissing, on the other hand, helps the brain to release endorphins. This doesn't mean that you should chow down on a double-bacon cheeseburger and wash it down with a couple of beers. Many people already turn to unhealthy eating and drinking, so it may be a wiser option to determine ahead of time and in a calm moment what you will eat or drink for your next stress-relieving episode.
Instead of something destructive, snack on foods like chocolate, sparingly, since snack foods can release beta endorphins. Also sip on some green tea, which contains the amino acid L-theanine and has been linked to the reduction of stress and anxiety. It's no secret that different scents can stimulate different moods.
So the next time you're stressed, rub just a little bit of sandalwood and myrrh on your temples. A little lavender scent of the pillow at night or in the bath is relaxing. If you are at work, you can have a bottle of essential oil in your desk and take a whiff of it when the stress is too much for you. There is all kinds of information online about this subject, but of particular interest is that from Dr. It's been found that petting animals can increase your levels of serotonin and dopamine, which are neurotransmitters that have calming properties.
Stress relievers: Tips to tame stress
Classical music has been found to lower blood pressure, slow down your pulse, and reduce stress hormones. Depression support groups 5 steps to wellbeing Learn about the 5 steps Mindfulness for mental wellbeing Connect for mental wellbeing Get active for mental wellbeing Give for mental wellbeing Learn for mental wellbeing Bereavement and loss Coping with bereavement Dealing with grief and loss Children and bereavement Bereavement and young people Feeling lonely Loneliness in older people How to help lonely older people Supporting a child Coping with your teenager Teen aggression and arguments Worried about your teenager?
Talking to children about feelings Talking to your teenager Learn life skills: Unhelpful thinking Sleep problems Anxiety control Depression Low confidence Listen to all the mental wellbeing audio guides. Be active Exercise won't make your stress disappear, but it will reduce some of the emotional intensity that you're feeling, clearing your thoughts and letting you deal with your problems more calmly.
Get started with exercise Take control There's a solution to any problem. Have some 'me time' Here in the UK, we work the longest hours in Europe, meaning we often don't spend enough time doing things we really enjoy. He recommends setting aside a couple of nights a week for some quality "me time" away from work. Challenge yourself Setting yourself goals and challenges, whether at work or outside, such as learning a new language or a new sport, helps build confidence.
They'll just create new ones. Find out more about giving for mental wellbeing Work smarter, not harder Working smarter means prioritising your work, concentrating on the tasks that'll make a real difference. Listen to an audio guide on beating unhelpful thinking Accept the things you can't change Changing a difficult situation isn't always possible. Check here for alerts.