In today’s fast-paced world, stress has become an unavoidable part of life. We often find ourselves overwhelmed by work, relationships, and daily responsibilities. Nevertheless, learning how to manage stress can significantly improve our overall well-being.
Here are a few phrases you should avoid saying to someone who’s stressed:
– “It’s going to be okay”
– “Calm down”
– “Just relax!” (this one is the worst!)
While these expressions might seem comforting, they oftentimes do more harm than good. I understand the intention behind them; I frequently find myself saying similar things to others and even to myself. Yet, when someone is experiencing intense stress, telling them to “just relax” is akin to advising someone in the midst of a panic attack to “stop feeling anxious.” It’s not helpful.
Recently, I faced significant anxiety about undergoing an MRI. My claustrophobia kicked in (I struggle to drive on narrow roads without feeling nauseous), and despite everyone’s reassurances that I should “just relax,” I couldn’t help but think, “No, it’s not going to be okay! I’m going to meet a terrible end, suffocating in that terrifying tube.”
Just when I was on the verge of a panic attack, my husband reminded me to “just breathe.” This simple reminder brought me back to my grounding techniques: deep breathing, meditation, and self-care are essential tools I’ve cultivated over the years. “Just breathe” is far more constructive; it gives focus and direction, providing something tangible to hold onto amidst the chaos.
There are times when it feels like we have an insurmountable weight to carry. Since my accident, I felt my life was on pause, yet responsibilities such as work deadlines, productivity, and maintaining health weighed heavily on my mind. Now, I also grapple with a paralyzing fear of being crushed? Unbelievable!
So, if you’re feeling overwhelmed, take comfort in knowing you’re not alone. Stress seems to plague all of us more than ever. Whether it’s work, studies, relationships, or health concerns, we all chase after bigger and better things.
Essentially, stress is your body’s response to various demands, and it can manifest in numerous ways. Thankfully, there are effective strategies to mitigate stress in our lives.
10 WAYS TO REDUCE STRESS IN YOUR LIFE
STRESS ASSESSMENT
To effectively manage stress, you first need to identify your primary stressors. Stress assessment is a personal journey. Reflect on your daily activities and pinpoint what often leads to feelings of tension. This may include certain relationships, behaviors, activities, or environments. Compile a list of these stress-inducing elements and consider how you can eliminate or mitigate them. While some factors may be unchangeable, thoughtful planning can help reduce their impact.
STICK TO A HEALTHY DIET
During stressful times, we usually gravitate toward unhealthy food choices, which can leave us feeling sluggish and guilt-ridden. Aim to eat healthily by keeping nutritious snacks readily available to avoid unhealthy temptations. It doesn’t have to be complicated—I often carry berries and a handful of almonds. Avoid processed foods and sugary treats, instead opting for stress-fighting foods like:
– Avocado
– Dark chocolate
– Blueberries
– Dark leafy greens (like spinach)
Staying active is equally important, even if it’s just 20-30 minutes of light exercise each day.
GET ORGANIZED
We can all agree that clutter adds unnecessary stress. It’s natural for our lives to become disorganized over time. Dishes we save for later stack up, leading to feelings of dread when we arrive home after a long day. When you come back exhausted, the last thing you want is a mess awaiting you.
To combat this, implement a “clean-as-you-go” mindset, starting in areas where you spend the most time—like your workspace. A tidy and organized environment can significantly enhance creativity and focus. Think of organization as a means of protecting your time.
CREATE + COMMIT TO A MORNING ROUTINE
A stressful morning can set a negative tone for your entire day. By establishing a morning routine, you can minimize unnecessary stress before it even occurs.
SLOW DOWN
In our relentless pursuit of the next best thing, we often overlook life’s simple pleasures. Learn to take things slowly to savor food, enjoy a book, appreciate nature, and connect with those around you.
Simplify
Simplifying your life is one of the easiest paths to reducing stress. Avoid complicating matters. Clear out unnecessary clutter, delete unused apps, and simplify your wardrobe by removing items you no longer wear. Simplification also involves reducing commitments and tuning out distractions. Consider this an ongoing “editing” process for your life.
SCHEDULE MINI BREAKS
Effective time management is essential, and I rely on time-blocking for everything, including short breaks throughout my workday. By scheduling breaks, I avoid both procrastination and burnout. I also prioritize “unscheduling” certain commitments; learning to say “no” is essential.
SINGLE TASKING
When we have numerous tasks ahead, we often feel pressured to multitask. However, while we may think we excel at it, multitasking typically heightens stress levels. It often leads to decreased efficiency and increased errors.
TAKE A DEEP BREATH
Never underestimate the power of a deep breath! Make it a habit to pause every hour and take a few deep breaths. If needed, set hourly reminders on your phone. When stress begins to rise, step outside or to another room, and breathe deeply. A simple cuddle can also work wonders.
CHANGE YOUR UNHEALTHY BELIEFS
I genuinely believe in the power of positive affirmations. Stress can reveal itself in various ways, including unhealthy belief systems. Often, we feel diminished during stressful times and use phrases like “I can’t” more frequently. Recently, I discussed the impact of perfectionism; the belief that “if I can’t do it perfectly, I won’t do it at all” can be crippling. Letting go of these limiting beliefs can make a world of difference.
DON’T LET YOURSELF FEEL SMALL!! Just because you’re tired or overwhelmed doesn’t mean you lack strength or ambition. We all face challenges, and it’s crucial to remember you’re not alone, even when things feel heavy.
Wouldn’t it be ideal if every time we felt stressed, we could simply take a day off to unwind? While that’s not always feasible, having a variety of strategies to reduce stress can serve as a toolbox for tough moments. For me, talking things through with a positive friend, getting an early night’s sleep, or practicing mindfulness can be incredibly effective.
How do you cope with stress?
