Tag Archive: Stress



Just posting a quick announcement to watch for my brand new ebooks releasing this weekend at http://www.freedomlifelove.com

Check out ‘Identifying and Understanding Abuse’ for helpful tips on understanding the abuse cycle and how to know whether the relationship is salvageable and how to end an abusive relationship if it is not!

Or perhaps you could use some helpful tips on ‘Managing Stress’. Watch for the release of both of these books this weekend on my website!

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And stay tuned for two more great ebook releases in the next month: ‘The Four Stages Of Boundary Development’ and another compelling book simply entitled, ‘Forgive’!!

 

 


Here are some common tactics used for coping with stress. Keep track of behavior that is characteristic for you in how you respond to stressful situations,

1. I ignore my own needs and just work harder and faster.
2. I seek out friends for conversation and support.
3. I eat more than usual.
4. I engage in some type of physical exercise.
5. I get irritable and take it out on those around me.
6. I take a little time to relax, breathe, and unwind.
7. I smoke a cigarette or drink a caffeinated beverage.
8. I confront my source of stress and work to change it.
9. I withdraw emotionally and just go through the motions of my day.
10. I change my outlook on the problem and put it in a better perspective.
11. I sleep more than I really need to.
12. I take some time off and get away from my working life (and/or other stressor).
13. I go shopping and buy something to make myself feel good.
14. I joke with my friends and use humor to take the edge off.
15. I drink more alcohol than usual.
16. I get involved in a hobby or interest that helps me unwind and enjoy myself.
17. I take medicine to help me relax or sleep better.
18. I maintain a healthy diet.
19. I just ignore the problem and hope it will go away.
20. I pray, meditate, or enhance my spiritual life.
21. I worry about the problem and am afraid to do something about it.
22. I try to focus on the things I can control and accept the things I can’t.

Scoring:
The even numbered items tend to be more constructive tactics and the odd numbered items tend to be less constructive tactics for coping with stress.
(Taken from “The Relaxation and Stress Reduction Workbook 6th edition, Martha Davis, PhD, Elizabeth Robbins Eshelman, MSW, Matthew McKay, PhD)

Here are some other great tips for effectively managing stress:

Mindfulness exercises, like deep breathing, focusing on the moment, and the sounds you hear around you, are a good starting point. The reactions in your physical body and noticing what is going on in your body while taking inventory of which parts of your body feel stressed, and doing a visualization exercise where you are calming those tense areas of your body are helpful tools as well.

Take a few moments now and just breathe in and out deeply, count to five in, and exhale. Do this a few times and see where you feel some tension. Allow yourself to relax for a few moments as you drink in the moment. We cannot control the past, or the future, all we have is now. A worried, stressed out you is going to be less productive by stressing and worrying.

Take the few minutes to center yourself and feel the moment. Pay attention to the sounds around you, take them in. Breathe in fresh, clean air, breathe out the stress. You may think of a word that calms you to say while breathing in, like, peace, or calm, or God. Like we discussed in a previous blog on stress, the fight and flight response is triggered by our stress. The rest and digest response is triggered by our intentional effort to take deep breaths to calm ourselves down.

Another technique you may find helpful is to pray and meditate. Think good thoughts. Think about some things you are grateful for, to deliberately get your mind off the all or nothing belief that you will never get the project done on time, or will never resolve that conflict with your co-worker or friend.

Take a break. Get out of the office. Go for a walk and unwind for a few minutes.

Schedule vacations!!!!

Exercise as often as you can! It can be really great to help you unwind and release endorphins to help you feel better! And it’s good for you!

Don’t forget to eat a healthy diet and get enough sleep. All of these things help our brains adapt to the stressor with more energy and clarity. If you are not getting enough sleep, you are likely grumpy anyway, or less productive, which can catapult your stress level through the roof!

Don’t procrastinate! Get organized, and complete tasks in an ordered and timely manner. What is the most pressing, urgent items that need to be taken care of first? Prioritize, and delegate when you can! Ask for additional help if you feel you need it!

If it’s a situation you need to confront that is causing you great stress, learn some assertiveness skills or effective confrontation skills! Ask me for more info and resources I can recommend if this applies to you! I also offer a Personal Development Life Coaching Program that deals with setting healthy boundaries, facing conflict, assertiveness and motivation in a six month program if you feel you need additional support in your endeavors! Stay tuned also for my Free Stress Management Webinar  on the 3rd Tuesday of every Month if you need some extra tools to get you on the right track.

These are some great skills to get you started! Don’t let stress master you! Live your best life! Stress does not need to dictate the circumstances of how well you enjoy your life!

One final piece of advice: Get your priorities straight! Don’t let work be your slave master…. Remember when you are at the end of your life, you cannot take wealth with you. Your successes stay behind, but the moments you treasured, the love you showed, the compassion, the strength, the support you gave, your character will remain with your loved ones long after you are gone!

Love is life. Without love, we are nothing! Is it time to recall, rate and determine the order of importance of people and things in your life to get back on track so that you are living for the right reasons, and not allowing circumstances to dictate your level of joy in life?

Our bodies are not meant to maintain a sustained and constant level of stress. Find your map to overcome the roadblocks of stress that are getting in the way of living your life more abundantly!
Rest your way to de-stress! Eat your way to a healthier life! Exercise to release the stress, pray, take breaks… What works for you? Find it and get started to living life with less stress!


Believe it or not, worry can actually be beneficial and even helpful if it moved us to take action to solve a problem, or gives us the motivation to complete a task by the deadline. But sadly, and most unfortunately, worry can also be the very cause of decreasing your ability to complete the task at hand, especially when you become centered around your worry, and pre-occupied with the worried thought that cripples your ability to do anything BUT worry!

You can become paralyzed by worry, and almost make a full time profession out of it! Sadly, it doesn’t pay well when it comes to salary! In fact the physical payoffs of worry can be really quite difficult to deal with and can become harmful to our bodies over prolonged worry. Some of us worriers are so used to worry, that we seek stressful situations out, because we don’t know how to function when not in a crisis.

Constant worrying can disrupt healthy sleeping patterns, keep you tense, edgy and jumpy during the day, and interfere with normal day to day routines.

Negative beliefs are often the culprit underneath the worry. It might be useful to dig a little deeper about what is just beneath the surface of your worry. Worrying about your worry only adds to the problem at hand. Worrying may feel like a form of protection to you, but it isn’t true, especially for chronic worriers, when worry leaves you less productive than you could be without it! But we love our coping mechanisms and we are used to them. And they are familiar to us, and what is familiar feels comfortable, even if it leaves you feeling the uncomfortable side effects of the worry habit.

Once you realize worry is the problem, you are halfway there to winning the battle of worry and taking back control over what you allow your mind to dwell on. The Bible has useful advice when it says do not worry about tomorrow for each day has enough trouble of its own!

I personally believe that worry largely has to do with the felt need to control something outside of your ability to control. Don’t mistake my opinion as being one from a distant observer of worry. I have wrestled with worry and anxiety at varying occasions and seasons of my life. I wrestle with anxiety currently in fact, and I need to frequently use tools to manage my emotions, thoughts and physical symptoms during this season of repair in my life. I will touch on some great tips next week for worry and anxiety.

Let me just touch on what is considered to be generalized anxiety vs an anxiety attack to clarify the differences, and help you chart whether you have occasional worry that is useful to you or harmful, and how to know when worry becomes anxiety and what type.

Generalized anxiety consists of chronic worry, like we just talked about, and nervousness and tension in the body. Generalized anxiety is quite simply stated: generalized. It is a general feeling of dread or feeling uneasy but not having a clearly stated aggressor. It just affects your whole life and it affects all areas of your life, everything from finances to career, to relationships, health issues, you name it! It is mentally and physically exhausting and drains you of energy you need throughout the day! It is difficult, almost nearly impossible to feel calm and relaxed. It disrupts normal life… But you have known it long enough to feel like it is normal.

You may have an anxiety disorder if you identify with the following symptoms:

Are you constantly tense, worried, or on edge?

Does your anxiety interfere with work, school or family responsibilities?

Are you plagued by irrational fears but can’t get rid of them anyway?

Do you avoid every day situations because they cause you anxiety?

Do you believe something bad will happen if things aren’t done a certain way?

Do you feel like catastrophe or danger are lurking around every corner?

Do you experience sudden unexpected attacks of panic?

Symptoms of anxiety attacks include:

Surges of overwhelming panic

Feeling a loss of control

Feeling like you are going crazy

Hyperventilation

Heart palpitations & chest pain

Trouble breathing

Hot flashes or chills

Trembling or shaking

Nausea or stomach cramps

Feeling detached, unreal, numb, or removed from the present, stuck in a past traumatizing event.

Post traumatic stress occurs after a traumatic or life threatening event. It does not only include those who have suffered from an extreme accident, physical or sexual abuse, living in a war torn country, or being in the military exposed to traumatic war experiences. It can include anything that brings about the same symptoms. Some people experience extreme trauma after a break up of a significant relationship, or when they become aware of their partner’s cheating, rape, kidnapping, natural disasters etc.

If you feel a lessened awareness of yourself (dissociation, or experience flashbacks of a painful or traumatic event, experience changes in how you think or feel about yourself, disruptions in your level of feeling safe, loss of trust in yourself, anger, loss of self esteem, feelings of chronic emptiness, and feelings of helplessness, are withdrawn from other’s as a result, avoid situations or places that remind you of the event, experience changes in eating habits (weight gain or weight loss) just to name a few, you may be experiencing trauma of some sort. See the attached picture for some more common symptoms of post traumatic stress disorder. To be diagnosed as having PTSD you must be experiencing your symptoms for more than 1 month in each of the following categories:

– Re-experiencing symptoms -flashbacks, nightmares, surging heart rate
– Avoidance and Numbing – avoiding places that remind you of the event, feeling distant or numb, difficulty feeling positive feelings such as love, happiness etc.
– Hyper arousal symptoms – outbursts of anger, being ‘jumpy’ or easily startled, difficulty concentrating
– Acute stress disorder – experiencing your symptoms for more than a month
– Your symptoms are negatively interfering with you work or relationships

Only a trained professional can truly diagnose you with PTSD, but if you identify with the summary of symptoms it might be time to make an appointment with your doctor and a PTSD therapist!

Stay tuned next Friday for tips on managing stress, worry and anxiety!

If you’d like to look at another great resource, check out my one-on-one Boundary Development Program which will help bring control back into your life or my Trauma Recovery Program for training on tools to help cope with past trauma! And don’t forget, I also have a free monthly webinar on stress management, Sign-Up Today!! 

Cheers!

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If you have any questions on today’s blog or would like help on taking steps forward, I’d love to hear from you!  Post a comment below or visit my website and register for your Complimentary Strategy Session to discuss your situation in more detail.

Katie Meilleur – Certified Life Coach


Have you ever paid too much attention to your breathing patterns when you are feeling stressed or anxious? Likely not in the moment at least, as your mind is preoccupied with the stress you are feeling, increasing the shallow breathing, and increased heart rate and muscle tension developing in your body. The reason all these physiological sensations are occurring in your body is simply because you have activated the sympathetic nervous system in your body which prepares you for fight or flight. It is busy readying the body to take whatever needed action is required urgently. It’s instinctual nature is preparing you for some sort of danger and knows you need to be ready to respond at a moments notice. And perhaps your adrenaline has kicked in too, as you are overloaded at work, have deadlines that you know you cannot possibly meet because all sorts of other issues came up at the office distracting your time and attention away from your current project, and now you feel the mounting stress in your neck and shoulders and the headache or the knots in your stomach as you imagine the worst case scenario, and fear is kicking in about what will happen if you miss this important deadline. Or maybe it’s a person you don’t get along with and there is mounting stress developing between you and this person. You hate working with them, and are afraid of confrontation, because they have a more strong-willed personality than you or they are that workplace bully that you know you will suffer their wrath if you confront the issues you are having with them and the stress builds slowly, like water in a pot on a hot stove, slowly coming to a boil and finally overflowing because of the mounting tension.

These and other situations can cause massive amounts of stress in life. And our sympathetic nervous system, bless it’s soul, readies us for action we need to take. However, our bodies were not meant to maintain constant stress, as all sorts of physical problems arise as a result. But what do you do with the pesky symptoms of stress in order to calm down? Have you ever noticed that most of these symptoms meant to help us take immediate action also have the tendency to backfire on us as well, say for instance by decreasing our concentration or productivity, or even our ability to perform at all? Perfect case in point… Needing to do a presentation in front of a group of people, and you have a fear of public speaking and more than the nervous butterflies in your stomach, you feel frozen in fear, unable to do your job? Sometimes we need to take action and require that boost of adrenaline or increase of oxygen to the heart to take flight or fight. But often the stressors we face inducing the fight, flight or freeze response tend to be counter productive.

What does breathing have anything to do with what I have been talking about this whole time? Some of you may already know, those of you who practice mindfulness exercises will already be familiar with what I am about to say, but for those of you who are curious about what is going on in the body and why what i am about to tell you actually works, will be well informed in just a moment! Deep breathing… Not shallow or even regular breathing, but breathing in deeply to at least a 5 count and then breathing out slowly and deeply as well, triggers what is known as the parasympathetic nervous system, the part of the body responsible for the rest and digest functions in the body. Deep breathing activates the part of our brain that tells us to calm down, to rest, to relax, to unwind. You may not be able to take tons of time at work to sit back, put your feet up on your desk and take a nap to get that renewed vigor to carry on, but taking deep breaths for 5-10 minutes (or whatever time you have) can quite possibly be the very trick to enable you to complete that project on time! Once you are breathing deeply, you are deactivating the nervous stress energy in your body which is decreasing your functional ability by flooding your emotions with fear or panic. Once you are breathing more deeply, and less labored, you may find you suddenly have more concentration available to complete the task at hand. Now your energy is being devoted to the project, rather than spending so much effort on worrying about the project!

Stay tuned for more stress tips next Friday!

And don’t forget, if you are relating to this, and feel like you need some additional help, Sign-Up Today for my monthly webinar on stress management!!  If you’d like to look at another great resource, check out my one-on-one Boundary Development Program which will help bring control back into your life!

Cheers!

————-

If you have any questions on today’s blog or would like help on taking steps forward, I’d love to hear from you!  Post a comment below or visit my website and register for your Complimentary Strategy Session to discuss your situation in more detail.

Katie Meilleur – Certified Life Coach


Last Friday I blogged about Stress Management by introducing some common symptoms that occur when one is under a lot of stress. Today I want to touch on what is happening in our physical bodies that brings about the symptoms we discussed last week.

The fight, flight or freeze response is how the body prepares itself to deal with stress and anxiety and even fear. Your cerebral cortex (the thinking part of the brain) sends an alarm to the hypothalamus, which then stimulates the sympathetic nervous system to make changes in the body to prepare itself for action -primarily, fight, flight or freeze.

The changes that occur are things like heart rate increase, muscle tension, blood pressure increases, metabolism. Blood is directed away from the digestive system and the extremities and re-directed toward major muscle groups that can help to fight or run.

In each stressful situation we face, our instinctual reptilian brain (which is the oldest part of the brain, responsible for instincts such as fight, flight or freeze) is activated and we instinctually respond with a course of action to deal with the situation, seemingly without thinking about it, as it seems to occur automatically, in a matter of seconds the fight, flight or freeze response is in action, directed by the hypothalamus to trigger the sympathetic nervous system to ready us for attack, alarm, or a perceived attack, readying us to fight the stressor, flee and avoid the stressor, or freeze up, unable to fight or flee.

We may not always freeze up, we may not always automatically fight, just as we may not always take flight from the stressful situation. It depends on each circumstance we face.

If you are afraid of public speaking for instance, once you get up to the podium, you might freeze up, unable to speak. Or perhaps you dance around the subject with your boss, trying to get out of having to do the speech (flight), or you face it head on and fight the butterflies in your stomach and do the speech.

Or if you need to confront a co-worker who is a bully at your work, perhaps you want to avoid the stressor and avoid taking shifts where you work with that person, or you simply feel anxiety the whole time you work with this person unable to confront the situation out of fear. Perhaps you decide enough is enough, I am going to report this bully and take action.

I am not saying ‘fighting’ is always the best choice in dealing with a stressful situation. For instance, if you do not have healthy confrontational skills and you end up verbally or even physically assaulting your irritating co-worker, perhaps fighting the situation via direct confrontation is not the best solution for you, and perhaps you should involve the management team instead.

In a situation where a burglar has entered your home with a gun and already shot someone in your home and he has not seen you, perhaps freezing is the best course of action to preserve your life. If he doesn’t see you and leaves, you can then contact the police and ‘fight’ the situation by taking action. But if the burger enters the area where you have chosen to freeze, it might be useful to look for options to get out and flee the area to avoid getting shot. This is a perfect example where all three responses may be needed at varying times in one situation, and your instinct will tell you what you ought to do. Perhaps you have the upper hand, and are able to come behind the burgled unaware and are able to knock him out and tie him up and take his gun away from him and call the police…. Another example of a fight response.

The point is, our bodies ready us for response and give us the extra boost of adrenaline and energy to face the stressful situation.

Long term stress can be very harmful to our bodies, over time, indicating that it is time for us to figure out how to manage anxiety and stress.

The parasympathetic nervous system is responsible for ‘rest and digest’ and is the part of the nervous system that needs to be activated to bring our bodies back to a state of calm after a stressful episode. I will blog more about how the parasympathetic nervous system comes into play next week as we begin to look at simple ways to manage our stress level.

And don’t forget, if you are relating to this, and feel like you need some additional help, Sign-Up Today for my montly webinar on stress management!!  If you’d like to look at another great resource, check out my one-on-one Boundary Development Program which will help bring control back into your life!

Cheers!

————-

If you have any questions on today’s blog or would like help on taking steps forward, I’d love to hear from you!  Post a comment below or visit my website and register for your Complimentary Strategy Session to discuss your situation in more detail.

Katie Meilleur – Certified Life Coach


Today, I am simply going to discuss some common symptoms of stress & burnout and include a symptoms checklist at the end.

Cognitive symptoms may include:

  • Memory Trouble
  • Difficulty concentrating
  • Anxious thoughts
  • Constant worrying
  • Seeing only the negative

Emotional symptoms can include:

  • Feelings of being overwhelmed
  • Depression or general unhappiness
  • Irritability
  • Moodiness
  • Inability to relax
  • Feelings of agitation

Behavioral symptoms:

  • Eating more or less
  • Sleeping too much or not enough
  • Procrastinating
  • Isolating yourself from other’s
  • Neglecting or avoiding responsibility
  • Using alcohol or drugs as coping mechanisms
  • Nervous physical habits such as pacing, inability to sit still, nail biting, etc.

Physical symptoms include:

  • Trembling, shakiness
  • Aches and pains
  • Diarrhea or constipation
  • Rapid heartbeat
  • Dizziness
  • Nausea
  • Loss of sex drive

Now let’s take a quick look at burnout.

Here are some common symptoms:

  • Feeling tired and drained most of the time
  • Frequent headaches
  • Sense of failure or self doubt
  • Loss of motivation or interest in your work &/or your usual interests
  • Feeling extremely cynical or negative
  • Sense of dissatisfaction
  • Feeling helpless
  • Detached or numb
  • Feeling alone
  • Procrastinating or taking longer doing tasks or performing responsibilities
  • Getting easily frustrated at others
  • Skipping work or leaving early
  • Using drugs or alcohol to cope
  • Feeling like you have little or no control
  • Getting sick more frequently
  • Constantly exhausted
  • Neglecting your own needs
  • Feeling like you just don’t care anymore
  • Irritability toward people you are are responsible to care for
  • Feeling overwhelmed all the time

Symptoms Checklist:

Instructions: Rate your stress related symptoms below for the degree of discomfort that the following situations would cause you.

Scoring:
1-3 Slight discomfort
4-7 Moderate discomfort
8-10 Extreme discomfort

Symptom.                                                                             Degree of Discomfort.

Anxiety in specific Situations:

Tests
Deadlines
Competing priorities
Interviews
Public speaking

Anxiety in personal
Relationships:

Spouse
Parents
Children
Friends
Other

Worry
Depression
Anxiety
Anger
Irritability
Resentment
Phobias
Fears
Muscular Tension
High blood pressure
Neck pain
Backaches
Indigestion
Muscle spasms
Insomnia
Sleeping difficulties
Work stress

How do you rate yourself on each of the above categories. Record the number for each of the above. What is your stress level? Slight? Moderate? Severe? Do you know effective tools to reduce your stress?

If you are relating to this, and feel like you need some additional help, Sign-Up Today for my montly webinar on stress management!! If you’d like to look at another great resource, check out my one-on-one Boundary Development Program which will help bring control back into your life!

Cheers!

————- 

 If you have any questions on today’s blog or would like help on taking steps forward, I’d love to hear from you!  Post a comment below or visit my website and register for your Complimentary Strategy Session to discuss your situation in more detail.

Katie Meilleur – Certified Life Coach


“A lot of what we do to not feel bad is likely to make us feel worse. It’s like that thought experiment: ‘try not to think about pink elephants – the kind that are very large and very pink!’. Once an idea is planted in our minds, it’s strengthened every time we try not to think about it.” -Christopher K. Germer, PhD

Were you picturing pink elephants there? I have to admit, I did… and I’m not especially gifted at visualization! One time in church, the pastor asked us to close our eyes and visualize something, and my husband, who KNOWS that I basically SUCK at visualization, laughed when I whispered in his ear, “I see black”. LOL But for those of you who ARE good at visualization, the above experiment about thinking about pink elephants might be quite easy, and difficult to NOT think about when someone mentions to not think about it.

Now you may ask, according to my title, what does all this have to do with mindfulness OR anxiety? Good question! I’m glad you asked! The above quote from the book “The mindful path to self compassion” by the above named author, goes on to say this: “Similarily, whatever we throw at our distress to make it go away- relaxation techniques, blocking our thoughts, positive affirmations- will ultimately disappoint, and we’ll have no choice to set off to find another option to feel better.”

Now before I go any further, since this particular blog is supposed to be about me, I need to mention that anxiety is something that seems to run in my family. I have had my bouts of anxiety over the years as well, everything from insomnia and allowing that to cause anxiety, from ordinary stressful life events to traumatic experiences, to allowing anxiety to hold me back from reaching my goals and dreams because the symptoms of anxiety can feel debilitating.

How have I learned to deal with anxiety? What tools have I come up with? What exercises have I tried? Everything from avoiding anything stressful that causes anxiety, to prescription medications to help deal with symptoms, to counseling, etc. And I have learned a lot from my research and have implemented a lot of great techniques since then. But first, let us take a look at what anxiety is, and some of it’s most common symptoms.

Are you constantly tense, worried or on edge? Does your anxiety interfere with your work, school or family responsibilities? Are you plagued by fears that you know are irrational, but can’t shake? Do you believe that something bad will happen if certain things aren’t done a certain way? Do you avoid everyday situations or activities because they cause you anxiety? Do you experience sudden, unexpected attacks and heart-pounding panic? Do you feel like danger and catastrophe are around every corner?

The above are signs and symptoms of an anxiety disorder. The most common symptoms of anxiety include emotional and physical symptoms which are easily identified:

Emotional symptoms of anxiety:

  • Feelings of apprehension or dread
  • Trouble concentrating
  • Feeling tense and jumpy
  • Anticipating the worst
  • Irritability
  • Restlessness
  • Watching for signs of danger
  • Feeling like your mind’s gone blank

Physical/Physiological symptoms of anxiety:

  • Pounding heart
  • Sweating
  • Stomach upset or dizziness
  • Frequent urination or diarrhea
  • Shortness of breath
  • Tremors and twitches
  • Muscle tension
  • Headaches
  • Fatigue
  • Insomnia
  • Surge of overwhelming panic
  • Feeling of losing control or going crazy
  • Heart palpitations or chest pain
  • Feeling like you are going to pass out
  • Trouble breathing or choking sensation
  • Hyperventilation
  • Hot flashes or chills
  • Trembling or shaking
  • Nausea or stomach cramps
  • Feeling detached or unreal

Knowing is half the battle, which is why I am including the above symptoms, as some people don’t recognize anxiety for what it is, or are unaware of most of those symptoms being related to anxiety. For further reading on the subject, I suggest visiting the following website: http://helpguide.org

When I first began investigating tools to help manage anxiety, I came across a lot of great ideas:

  • Practice relaxation techniques
  • Adopt healthy eating habits
  • Reduce alcohol and nicotine
  • Exercise regularly
  • Get enough sleep

I also thought these things were great tools:

1. Create a “worry period”. Choose a set time and place for worrying. Set a start and end time for your worry period. During your worry period, you’re allowed to worry about whatever’s on your mind. The rest of the day, however, is a worry-free zone.

2. Postpone your worry. If an anxious thought or worry comes into your mind, make a brief note of it and and postpone it until your worry period. Remind yourself you will have time to worry about it later, so you can continue on with your day.

3. Go through your worry list during the worry period. Jot down your worries and anxious thoughts throughout the day, and now is the time you get to worry about them. If the worries don’t seem important anymore, cut your worry period short and enjoy the rest of your day.

They suggest that post-poning worry is effective because it breaks the habit of dwelling on worries in the present moment.

Another worry tip: Ask yourself if the problem is solvable. Is what you are worrying about real or imagined? a ‘what if’ type of worry. If the problem is an imaginary ‘what if’, ask yourself ‘how likely is it to happen? Is your concern realistic? Why? Can you do something about the problem or prepare for it, or is it out of your control?

If the worry is solvable, start brainstorming. Make a list of all possible solutions you can think of.

If the worry is unsolvable, remember that worrying helps you avoid unpleasant emotions.  Worrying keeps you in your head, thinking about how to solve problems rather than allowing yourself to feel the underlying emotions. But you can’t worry your emotions away.  While you are worrying, your feelings are temporarily suppressed, but as soon as you stop, the tension and anxiety bounces back.  The only way out of this cycle is to embrace your feelings.

One of the mindfulness techniques I learned was the practice of nonresistance.  Accept anxiety and that you feel anxious.  Be compassionate to your anxiety and embrace the fact that worry and anxious thoughts are normal.  The more you worry about it, the bigger it gets.  If you are able to practice compassion on yourself, the anxiety itself can diminish, merely by accepting the fact that you feel anxious. But just because you ‘feel’ anxious, doesn’t mean you need to let it control you or hold you back.  You can still accomplish your goals, finish your profects, deal with traumatic situations, by simply accepting the underlying emotions and continuing on anyway, despite the fact that you ‘feel’ anxious.  One suggestion I was given was to look at your feelings as if you were watching the clouds in the sky and watching them pass by.  I am still working on this process, as it is still difficult not to feed the anxious thought with lots of attention.  But I am recognizing that feelings pass.  And to embrace what I am feeling in that moment, no matter how painful, stressful or anxious it is.  Resisting it merely postpones the problem, and often intensifies it.  Not dealing with it and avoiding it, makes it bigger than it really is.  It also causes all sorts of health problems.  The best way to deal with anxiety, is to feel it.  And don’t let it stop you from moving forward anyway.  What’s wrong with doing something you feel anxious about, while feeling anxious? Just do it feeling anxious.  Lots of people do.  If every person who ever felt nervous before going onstage to perform gave way to their anxiety and refused to go onstage and perform, they would be holding back their talent and preventing the audience to hear/watch/observe their show.  They also woudln’t get paid or famous.  Imagine Lady Gaga not going onstage?  She would fade off the popularity charts pretty quickly.

There are many tools for anxiety, some work better than others, some work better for certain types of people.  If you see something here that works for you, feel free to try it!

I have two more tools that I have personally tried that I have found helpful for myself.

First, a cognitive approach, as I am wired to think that way myself:

The above mentioned website resource I sited suggests:

Stop Worry by questioning the worried thought:

  • What’s the evidence that the thought is true? That it’s not true?
  • Is there a more positive, realistic way of looking at the situation?
  • What’s the probability that what I’m scared of will actually happen?
  • If the probability is low, what are some more likely outcomes?
  • Is the thought helpful?
  • How will worrying about it help me and how will it hurt me?
  • What would I say to a friend who had this worry?

Cognitive Distortions that add to Anxiety, Worry and Stress

  • All-or nothing thinking -looking at things in black and white categories, no middle ground
  • Overgeneralization- Generalizing from a single negative experience, expecting it to hold true forever
  • The mental filter- Focusing only on the negatives while filtering out positives. Dwelling on the one thing that went wrong, rather than all the things that went well.
  • Diminishing the positive- Coming up with reasons why positive events don’t count “I did well on the presentation, but it was just luck”
  • Jumping to conclusions- Making negative interpretations without actual evidence. Making assumptions
  • Catastrophizing- Expecting the worst-case secnario to happen
  • Emotional reasoning- Believing the way you feel reflects reality.
  • Shoulds and should-nots- Holding yourself to a strict list of what you should and shouldn’t do and beating yourself up if you break any of the rules
  • Labeling- Labeling yourself based on mistakes and perceived shortcomings (I’m a failure, an idiot, a loser)
  • Personalization- Assuming responsibility for things that are outside your control (It’s my fault my son got in a car accident. I should have warned him to drive carefully in the rain)

Mindfulness techniques to try:

  • Acknowledge and observe your anxious thoughts and feelings. Don’t try to ignore, fight, or control them, like you usually would. Instead, simply observe them as if from an outsider’s perspective.
  • Let your worries go. Notice that when you don’t try to control the anxious thoughts that pop up, they soon pass, like clouds moving across the sky. It’s only when you engage your worries that you get stuck.
  • Stay focused on the present. Pay attention to the way your body feels, the rhythm of your breathing, your ever-changing emotions, and the thoughts that drift across your mind. If your find yourself getting stuck on a particular thought, bring your attention back to the present moment.

One mindfulness exercise I try is to breathe deeply.  To allow myself to take 5-10 minutes out of my day to just bring all my focus on my breathing.  I count from 1-10 and then from 10-1 backwards.  All I am doing is paying attention to my breath and then gradually, I begin to pay attention to the sounds around me.  When a thought interrupts the process, I give it my attention for a few moments as it is likely trying to point out something I need to pay attention to.  But I gradually bring my focus back to my breath.  If I am interrupted by a random thought, I begin counting again from 1-10.  This helps me notice how frequently I am being distracted in the process.  And throughout the process, I practice self-compassion.  There is no way to do this exercise wrong.  Just have compassion towards the interruptions and keep breathing.

The purpose of the above exercise is that what is happening in our body as we become increasinly more and more anxious, we are triggering the sympathetic nervous system which generally is responsible for activating the fight or flight response in our body, allowing our reaction to perceived danger to intensify physiological symptoms preparing to deal with the situation (most of the symptoms listed at the beginning of this article). Whereas, the parasympathetic nervous system is responsible for things like rest and digest. Deep breathing brings heightenedphysiological symptoms of anxiety, back to a state of rest, by activating the parasympathetic nervous system, initiating a sense of calming the body down.

These are some of the things I have studied and applied to my own life when I combat anxiety. Remember, anxiety is normal. It is a part of life. Whenever we try to deny or fight a natural part of life, we upset the body’s normal way of healing itself. I hope some of these tools help you as they have helped me!

One closing scripture verse to leave you with: “Do not worry about tomorrow, for tomorrow will worry about itself. Each day has enough trouble of it’s own.” Matthew 6:33-34

And don’t forget, if you are relating to this, and feel like you need some additional help, Sign-Up Today for my monthly webinar on stress management!! If you’d like to look at another great resource, check out my one-on-one Boundary Development Program which will help bring control back into your life!

Cheers!

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If you have any questions on today’s blog or would like help on taking steps forward, I’d love to hear from you!  Post a comment below or visit my website and register for your Complimentary Strategy Session to discuss your situation in more detail.

Katie Meilleur – Certified Relationship Life Coach

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