How To Overcome Stress And Anxiety!

How To Overcome Stress And Anxiety!

Stress is simply any pressure on your brain or physical body and can be presented with symptoms such as anger, irritability, muscle pain, fatigue, insomnia, and digestive problems.

Stress primarily responds to external causes such as work deadlines or relationship issues and subsides once the situation is solved. Stress can sometimes help you respond quickly, avoid danger and perform under pressure, but prolonged exposure to stress may cause mental health issues.

Stress and anxiety are like the two sides of a coin since they go hand in hand with each other. Anxiety is caused by prolonged stress.

Your body responds to stress by triggering feelings of fear or apprehension of what will happen. Extreme feelings of anxiety interfere with your day-to-day life and may lead to anxiety disorder.

Suppose you find yourself often getting affected by situations by having irrational fears, constant worrying, or experiencing anxiety attacks you need to deal with your stress. In this article, we will discuss a few ways on how to overcome stress and anxiety.

6 Ways On How To Overcome Stress And Anxiety:

Identify What Stresses You And What Triggers Your Anxiety

To overcome stress and anxiety, you have first to identify what stresses you and what triggers your anxiety. You can not overcome something that you are not aware of. Stress is mainly caused by your own thoughts, behaviors, and attitude towards certain things in life, so it is essential to look inward as well.

For instance, if you regularly get stressed at work, you need to identify what stresses you and gives you anxiety at your workplace.

Stress at work can be caused by short work deadlines, uncooperative colleagues, pressure from seniors, or even presentations at work. Write down all the circumstances that you feel nervous or fearful at work and in your public life.

By identifying and writing down what causes you stress, you are at a better to deal with it. When you write down your stress triggers, you get a clear picture of how stress and anxiety affect you, and you become motivated to change that. You are able to focus more on overcoming stress and anxiety.

Write down what you are grateful for too. Gratitude may help you overcome stress and anxiety by focusing your thoughts on the positive things in your life.

Avoid Your Stressors

Now that you have identified what stresses you, it becomes easy for you to avoid that which worries you and gives you anxiety.  Plan ahead and rearrange your surroundings to reap the benefits of a lighter load on yourself.

To control your surroundings, you have to be deliberate about everything. Is it the disorganization at work that gives you anxiety?

Do you often get stressed and anxious when you can’t locate files or folders on your desktop? Ensure you organize your workplace by putting everything where it should rightfully be and where it is easy to access.

Learn to say no to people or to temptations that make you anxious. Learn to draw a line between being charitable and being foolish.

Turn down invitations to situations that stimulate anxiety in you. For example, if you become anxious when social places like a swimming pool, learn to say no when people invite you to such functions. Opt for places that make you feel calm and schedule for the time that you feel better and more relaxed. Be unapologetic about your decisions.

Manage your time better to avoid the stress and anxiety that comes with doing things last minute. Create your to-do list in the order of importance such that the most important and urgent things come at the top.

Spend Time With Loved Ones

You may realize that stress and anxiety mostly happen to you when you are alone. When you are alone, your thoughts mostly focus on the negative thoughts and things that you have not done right. Anxiety will definitely kick in when you beat yourself up about things of the past or things you can not change.

Avoid staying alone and try spending time with friends and family when you feel stressed. Social support from loved ones can help you get through stressful moments. A friendship network gives you a sense of belonging and self-worth which can help you overcome stress and anxiety.

According to research, people with fewer social connections are more likely to suffer from depression and anxiety. Consider sending time with funny friends who will entertain you or who will engage you fully such that you will forget what was stressing you. A good laugh goes a long way to relieving stress.

Exercise

Exercising is one of the most effective ways of overcoming stress and anxiety. Putting physical stress on your body through exercise can relieve your mental stress. Ensure to exercise regularly to benefit more from the exercises and to overcome anxiety.

Exercises lower your body’s stress hormones, such as cortisol and stimulate the release of feel-good hormones called endorphins. Endorphins help improve your mood and act as natural painkillers. Exercising also helps you sleep better and helps overcome insomnia resulting from stress and anxiety.

Regular exercise helps boost your self-confidence and help you feel more competent. Self-confidence enables you to function better and helps avoid social anxiety.

You will tend to act better around people since you feel good about your appearance. How you look on the outside reflects how you look on the inside; therefore, when you obtain nice physic from exercise, you also improve on your mental wellbeing.

Try finding an exercise routine that fits you best and start exercising. Simple exercises like walking, dancing, jogging, or yoga can be stress relieving. Do simple exercises that will calm you down and distract you whenever you are anxious or stressed, such as yoga.

Practice Relaxation

Stress and anxiety come up when you are under pressure. Whether it is the pressure at work or pressure from your personal relationship, you need to take some time off and relax. Do not allow pressure as it will pile up and affect your body and mind functioning, which in turn causes stress and anxiety.

Take time to relax every day to manage stress and protect your body from the effects of stress. There are many techniques to help you relax including, deep breathing, imagery, mindful meditation, and progressive muscle relaxation.

When you feel anxious, take several breaths and breathe out until you feel calm enough to continue with your tasks.

Take time and sit somewhere quiet and set a time limit to meditate. Feel your breath and keep off your mind from focusing on other things and focus on breathing. Meditation helps slow down your mind, lower your stress and help you to understand your pain better.

Do not take your work problems home or vice versa. When you are done with work, go home and relax. Enjoy some family time and sleep for at least six hours.

Set Realistic Goals And Expectations

A lot of stress is usually self-imposed from setting unrealistic goals and expectations. You beat yourself up for failing to achieve goals, yet those goals were in the first place unachievable. You end up getting stressed and having anxiety about things that are out of your control.

You have to accept that you cannot be successful at everything you do and reduce the expectations you set for yourself. Be mindful of the things you can control and learn to accept those you cannot control.

When you feel stressed about something, take time and evaluate if it is worth you stressing about it. If you feel that it is a minor thing, do away with it and rub out your expectations. This will help overcome stress and anxiety from unnecessary expectations.

Conclusion

To overcome stress and anxiety, you need to be patient with yourself. Take time to process things, try out the different techniques, and see what works for you. What works for me might not work for you, so you should start by understanding yourself first.

You can consider seeking help from a professional if you feel like you cannot overcome stress and anxiety by yourself. Talk to trusted friends too about your struggles and ask them for help where possible.

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