We all worry. Some more than others. We could be worried about our work, family, the state of the world, climate change, earthquakes; there are endless things to worry and stress about. We worry and stress about things that are happening to us and things that we imagine will happen to us.
Worrying is normal. We are never going to be completely worry and stress free. However, there are ways to avoid stress and worry less. Learning how to use these strategies will allow you to enjoy life more as you deal with its daily challenges.
7 ways to reduce stress and worry in your life
1. Pinpoint the cause of your stress and worry
Although worrying is part of life, it can get exacerbated by particular issues.
This may be a health issue, a problem with a friend or loved one, or a lack of finances.
Identifying the exact cause of your heightened stress and worry can help.
List down all the things that are stressing you and objectively assess the seriousness of each issue.
If it is a minor problem you can solve by having a talk with the concerned party, do so. The simple act of ‘talking it out’ can be very cathartic.
Narrowing down your list of worries in this way will not only relieve stress and anxiety, it will also get started on the roadmap to dealing with the bigger issues.
2. Seek expert help for the serious problems
Ignoring the serious problems in your life, can cause physical, mental and social discomfort.
Seek help to manage chronic health issues such as heart problems, Diabetes, Depression, and High Blood Pressure.
If your business finances are a problem, a financial expert may assist you in getting things back on track.
In case of a legal dispute, seek legal advice . And if your marriage is on rocky ground, talking to a marital expert will give you an idea of how to get it back on track.
Do not shy away from seeking expert help as needed.
3. Adopt stress-reducing habits
Worrying can wear you down emotionally and mentally. You may find yourself unaware of your surroundings, doing things in automatic mode as days pass by. That will leave you depressed, unable to enjoy the things that are going right in your life.
Adopt stress coping mechanisms to keep the problems in your life from overwhelming you. These habits will equip you to handle daily life challenges.
Some coping mechanisms you can try include;
Meditation will help you to clear your mind and center your thought process. It will also calm you, allowing you to keep anxiety at bay.
You only need to meditate for a few minutes each day. Find a time when you are least likely to be distracted.
Learning how to meditate trains your mind to focus on tasks and complete them. It also gives you self-awareness and grounds you in the present.
- Getting enough rest
Your problem-solving capabilities are compromised when you are tired. Although you may feel like pulling all-nighters will help solve your problems, it will only lead to fatigue. You’ll find yourself losing concentration and making mistakes that will cause more problems in your life.
Create time each day to rest and sleep properly at night. If that is a problem, try natural sleep remedies such as applying a few drops of lavender essential oil on your pillow or taking melatonin supplements.
- Talking to others
Ever heard of the saying ‘a problem shared is a problem halved’?
Share your problems with friends, colleagues, or your partner. Keeping your worries to yourself will only increase your stress levels.
Everyone has problems, so don’t feel like talking to others exposes your issues. They could be going through the same thing or have solutions you can use to get through difficult times.
If talking to those around you is difficult, seek the help of a psychologist or psychiatrist. These professionals are objective and equipped to advise you on how to get through your problems.
4. Adapting relaxing habits
Find things in your life that bring you joy. This could be;
- Listening to music
- Reading a book
- Playing with your kids, nephews, nieces, or grandkids
- Watching a movie
- Volunteering for a cause
- Hanging out with your family
- Working on your hobby
Make time each day to do these things for an hour to thirty minutes. This will reduce your stress levels and help you to remain positive.
5. Focus on what is going right
Where is the silver lining? Look for it and focus on it.
Thinking of problems can keep you from noticing the things in your life that are working.
Take time each day to write down a list of things you are grateful for in your life. It could be your good health, friends, family, work situation or customers that are still keeping your business afloat.
Appreciating these good parts of your life will reduce your worry by shifting your focus. It will put you in a positive frame of mind that will enable you to take positive problem-solving steps.
6. Exercise regularly, eat well, and hydrate
Exercising oxygenates your body and strengthens your muscles. It also releases feel-good hormones into your body.
You can exercise by doing yoga, aerobics, running, or taking a walk. Remember to practice deep breathing during these workouts to physically relax your body and awaken your mind.
Not eating is the quickest way to weaken your body and mind. Your body needs proper nutrition to support you through stressful times.
Avoid processed foods such as snacks. Scientific research has proven that a diet high in processed foods can increase your stress levels. Eating nutrient-dense foods such as fruits, nuts, seeds, vegetables, and fish will strengthen your body and mind.
Drink a lot of water throughout the day; Dehydration causes fatigue and keeps your mind from functioning correctly.
7. Let go of what you can’t control
Stress and worry occur when we feel things are out of control in our lives. Focusing on problems that have not happened or are beyond our control can lead to unnecessary worry.
For example, the results of an exam you’ve already taken. Or what will happen if you lose your job? These are things that are out of your control.
Focus on what you can get done. Consciously choosing to work on what is real and doable will ease stress.
Are you aware that you are stressed or worried?
Now that you have some tips for dealing with stress and worrying less, you may be interested to know the signs of stress. It’s important because many of us don’t notice when we are overwhelmed with stress, anxiety, or worry.
Your body responds to worry by giving you stress responses. Most people identify these responses as just a sign of a challenging day. Others don’t even recognize them as they handle their daily tasks.
Some common stress responses you may experience are;
- Unusual exhaustion at any time of the day, even when you’ve just woken up
- Lack of appetite or unexplained stomach pain and acidity
- Sudden bouts of heart palpitation and dizziness
- Constant unexplainable fear, cold sweats, paranoia, and lack of concentration
- Uncontrollable anger or sadness exhibited by constant crying or fights with others
These are all signs that your worry or stress is overwhelming you. If you notice these symptoms, start consciously applying the tips we’ve given you for avoiding stress and worry less. Taking these positive steps will get your life back on track.
Author: Kelly Hanks