Table of Contents
A Guide to Alleviating the Pressures of Daily Life.
Whether youāre under a lot of pressure, facing big changes, or are in a time of uncertainty, we all experience stress on a regular basis.
Sometimes, stress can be a good thing: itās a sign that we care about something, and it motivates us to focus and work harder. It also has several evolutionary benefits; the perception of stress sets off our fight-or-flight response, which helps us appropriately deal with threats and challenges.Ā
ButĀ according to psychologists, prolonged and repeated stress can have harmful physical and psychological consequences:
- According toĀ Gregory L. JantzĀ (Ph.D.,) stress hormones that ready the body for emergencies, also decrease inflammation and white blood cell production ā which could cause heart disease, diabetes, and cancer.
- Neuroscientist William R. KlemmĀ reports that living with high levels of stress hormones can leave the brain functioning differently ā causing memory impairment, cognitive problems, anxiety, and depression.
For that reason, we need to regulate the stress we experience and avoid overwhelming levels that might cause us long-term harm. To do so, itās vital that we identify the causes and these types of stress. Here are three triggers, with tips on how to avoid them.
1. Pushing Yourself Beyond Your Limits
We only have 24-hours in a day, and thereās only so much we can do with that time. For that reason, according toĀ Clinical Social Worker Robert Ciampi, we must come to terms with our limits.
Stress can be the result of being under immense pressure, and a lot of us bring it on ourselves when weĀ take on too much responsibility.Ā Without acknowledging our limits, we make promises and agree to tasks that we probably donāt have time for. In some cases, we donāt even know how to do the task. Overcommitting ourselves in this way causes us to becomeĀ emotionally overwhelmedĀ and panicked as we frantically try and get everything done.
Worse still, rather than taking time off and taking steps to alleviate the stress, when we take on too much, weāre forced to overwork ourselves to the point of burnout to complete our self-imposed workload.Ā Itās scientifically proven that self-care alleviates stressĀ ā and neglecting it is further entrenching the panic and overwhelm of having too much on your plate.Ā
How to Alleviate This Trigger
The first step to overcoming this cause is coming to terms with your own limits. When youāre asked to do something, rather than immediately saying yes, ask yourself:Ā do I have time? Am I capable of doing so? Will taking this on eat into my self-care?Ā Once youāve established whether itās youāre capable of doing so, stand your ground:
āĀ Ā Ā Donāt be a yes-person, be willing to say no. And yes, needing time to relax is a legitimate reason.
āĀ Ā Ā Ā Ā Ā Be willing to ask for help and delegate tasks when youāre overwhelmed or feeling stressed. Thereās no shame in asking.
2. Fear and Overthinking Uncertainty
Even when we donāt have a lot going on, some of us panic and stress about upcoming events. This is triggered by overthinking any uncertainty we might have in our own lives. Here are a few examples of moments Iāve overthought things and created self-inflicted stress:
- I used to spend hours reflecting on every time I made a mistake.
- When I had a speech coming up, I played through every moment that could go wrong.
- I used to spend a lot of time worrying about āwhat-if,ā and the things I had no control over.
Generally,Ā overthinkers analyze everything, but especially the unwanted and spontaneous worries that pop into their head. Of course, doing so doesnāt achieve anything ā but it does leave us stressed, anxious and frustrated about upcoming events.
How to Alleviate This Trigger
In his book, āThe Worry Trick: How Your Brain Tricks You into Thinking The Worst,ā David Carbonell states:
āOverthinking is rooted in uncertainty. Because we feel vulnerable about the future, we keep trying to solve problems in our head.ā
But things are rarely ever as bad as they are in our own heads, and thereās no real benefit of overthinking ā it just stresses us out for no reason. For that reason, we need to ground ourselves back in reality.Ā Do so by:
- Distracting your brain. Overthinking sucks us in and prevents us from doing things in our physical environment. Override that counterproductive way of thinking by talking about other things and doing other tasks.
- Be consciously aware. Because coming to realize that you are overthinking is the first step in offsetting it. Acknowledge that things arenāt going to be as bad as you think and try to snap out of it.
3. Poor Time-Management
Even when we have a manageable number of tasks coming up,Ā we cause ourselves unnecessary stress when we have poor time-management skills. We tell ourselves we have plenty of time, put a task off, and procrastinate. Doing so is nice in the short-term, but as the deadline approaches, we experience an immense amount of stress and overwhelm as we try and get things done in time.
We would save ourselves from a lot of panic if we just planned and started things in advance, rather than putting things off until the last minute.
How to Alleviate This Trigger: Use FocusMe
One reason our time-management is so bad is because we get distracted and procrastinate. When we sit down at our computers, social media ā and we would much rather use them, rather than complete a boring task weāre not really looking forward to.
To overcome this, we recommend using blocker software, likeĀ FocusMe. It prevents you from succumbing to these temptations and distractions. Instead, it makes sitting down at your computer a space to concentrate and work. In doing so, you can stop putting off those important tasks until the last minute, and avoid the stress and panic that comes from waiting until the last minute to start.Ā
FAQs (Frequently Asked Questions)
Stress can stem from various sources, including:
- Work-related pressures: High workloads, tight deadlines, and job insecurity.
- Financial concerns: Debt, expenses, and economic instability.
- Personal relationships: Conflicts, breakups, or caregiving responsibilities.
- Health issues: Chronic illnesses or sudden medical conditions.
- Major life changes: Moving, changing jobs, or experiencing loss.
Understanding the root cause is the first step in addressing stress effectively.
To pinpoint your stressors:
- Keep a journal: Note situations that cause anxiety or discomfort.
- Reflect on patterns: Identify recurring themes or events.
- Seek feedback: Ask trusted friends or family about observed stressors.
Recognizing triggers allows for targeted coping strategies.
Proven methods to manage stress include:
- Regular physical activity: Exercise releases endorphins, which act as natural stress relievers.
- Mindfulness practices: Techniques like meditation and deep breathing can calm the mind.
- Time management: Prioritizing tasks and setting realistic goals reduces feelings of being overwhelmed.
- Social support: Engaging with friends, family, or support groups provides emotional comfort.
Incorporating these practices into daily life can enhance resilience.
A balanced diet plays a crucial role in stress management:
- Limit caffeine and sugar: High intake can increase anxiety and disrupt sleep.
- Eat regularly: Skipping meals can lead to irritability and fatigue.
- Include omega-3 fatty acids: Found in fish, these can reduce stress hormones.
- Stay hydrated: Dehydration can exacerbate stress symptoms.
Nourishing your body supports mental well-being.
Absolutely. Poor sleep can heighten stress:
- Aim for 7-9 hours: Adequate rest improves mood and cognitive function.
- Establish a routine: Going to bed and waking up at the same time daily regulates the body’s internal clock.
- Create a restful environment: Limit screen time before bed and ensure a comfortable sleep setting.
Quality sleep is vital for stress recovery.
Exercise offers multiple benefits:
- Endorphin release: Physical activity boosts mood-enhancing chemicals in the brain.
- Distraction: Engaging in sports or workouts diverts attention from stressors.
- Improved sleep: Regular exercise can lead to better sleep patterns.
Even short daily sessions can make a significant difference.
A strong support system is invaluable:
- Stay connected: Regularly communicate with friends and loved ones.
- Join groups: Participate in community or interest-based groups.
- Seek professional help: Therapists or counselors can provide guidance and coping strategies.
Sharing experiences and seeking advice can alleviate stress.
Chronic stress can lead to:
- Mental health issues: Anxiety, depression, and burnout.
- Physical health problems: Heart disease, high blood pressure, and weakened immune function.
- Reduced quality of life: Persistent stress can diminish overall well-being.
Addressing stress promptly can prevent these complications.
Simple relaxation methods include:
- Deep breathing exercises: Inhale slowly, hold, and exhale to calm the nervous system.
- Progressive muscle relaxation: Tense and release muscle groups to reduce tension.
- Visualization: Imagine peaceful scenes to promote relaxation.
Setting aside time daily for these practices can be beneficial.
Consider consulting a professional if:
- Stress becomes overwhelming: If daily tasks feel insurmountable.
- Physical symptoms arise: Such as headaches, digestive issues, or sleep disturbances.
- Mental health declines: Experiencing persistent sadness, anxiety, or mood swings.
Seeking help early can lead to more effective interventions.
