Have you ever noticed how most of us stress over the small stuff rather than any big and life-changing, disastrous event? These constant stressors can be quite overwhelming, and they trick you into believing that all is lost. These feelings are valid though! It becomes more complicated when your sense of self gets caught up in these constant worries. Just imagine how a perfectionist would feel if the littlest of a thing does not go according to his plan on a regular day! It can feel like a threat to his survival.
Now read these examples below and see if you can relate:
“I’m worried about the presentation at school/university/work tomorrow. What if my mind goes blank?”
“I’m worried about meeting this new person. What if he/she doesn’t like me?”
“I’m worried about how my family members will criticize me if they don’t like the new dish which I’ve cooked?”
“I’m worried what if my friends gossip about me behind my back?”
The problem is, if you allow your worries to consume you, it will not only become distressful they will become a self-fulfilling prophecy.
if my friends gossip about me behind my back?”
The problem is, if you allow your worries to consume you, it will not only become distressful they
will become a self-fulfilling prophecy.
Practice these 6 ways to stop stressing over the little things:
1) STAY IN THE PRESENT MOMENT:
If your mind tends to relive past incidents or focus on the what-ifs of the future, you are having emotional reactions in the form of worries and stress to
things that have already happened or didn’t happen yet. Practice being in the present moment.
Exercise: Start focusing on an object in front of you. Try to breathe slowly during this process and notice that object carefully. Observe the color of that object, its shape, its size, and all the fine details.
2) PLACE YOUR HAND OVER YOUR HEART:
If you feel worried, stressed-out, or fearful, it’s likely that your fight or flight response has been activated and your cortisol levels are increased.
Oxytocin combats the stress hormone: cortisol.
Exercise: Place the palm of your hand on your heart, close your eyes and imagine being with a person who makes you feel safe and comfortable. You can even imagine your adorable pet too! Breath slowly. Practice this visualization for at least 30 seconds. As you imagine feeling the love, comfort, and safety around that dear one, notice how much calmer you feel!
3) SELF-ACCEPTANCE:
Constant worries can shake-up your sense of self. It is very important to turn those negative self-concepts into positive ones.
Exercise: Make an affirmation for yourself. For example, I am good enough, I am loveable, I will be okay no matter what the situation is. Practice saying this affirmation out loud or in your head. This regular practice will integrate the belief into your heart and mind.
4) REFRAME YOUR PERCEPTIONS:
Accept that your perception of the situations drives the worries. You are in charge of assigning meanings to these situations. So, try reframing your
views into more favorable ones.
Exercise: Choose one thing that you regularly worry about. Now think if there is another way to see that situation! An example could be: if you fear you will not do well in an upcoming exam, what could be the worst outcome? Is that really a ‘life or death’ situation as your physical reaction is telling you?
5) REACH OUT TO YOUR SUPPORT NETWORK:
You do not have to carry all your worries by yourself. Make a habit of talking about them with your trusted friends and family members. Let them
help you in any way that feels safe to you.
Exercise: Make a habit of regularly spending some quality time with your trusted ones.
6. FIND OUT WHAT KEEPS YOU STUCK AND WORK ON IT:
If you have tried all the above suggestions and still cannot find relief, a therapist can help you get unstuck.
Some people may have familial history and clinical reasons for which managing stress could be overwhelmingly challenging for them. All your stress and worries are valid. But living in a chronic or easily triggered state can lead to unnecessary suffering. Learning to sweat the little things is a hallmark of resilience and a remarkable state of emotional health. The above-mentioned exercises will surely help but may not be enough for the long run. Let a professional mental health therapist at Psycure Organization guide you to manage and lead a stress-free life.
