Dealing with Stress and Overwhelm

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, Dealing with Stress and Overwhelm, Dr. Nicolle

Have you been feeling a lot of stress lately? If so, it has probably led to a good deal of overwhelm as well. These two things can often go hand-in-hand, often starting with a lot of stress that goes untreated, which can then lead to a considerable amount of overwhelm and burnout.

While this is very common, it can also be disastrous for your mental and physical state. Luckily, there are some ways you can manage and reduce both stress and overwhelm to get your life back and start living again.

Accept What Stress Is and That It Can’t Be Avoided

The first part of dealing with the amount of stress you have is accepting what it is. You are not accepting that you will always have stress, but more about understanding what stress is so you can better prepare yourself for ways to relieve it. You need to identify your stress, define it, and realize that it is not something you did wrong. If you focus too much on the stress overwhelming you, you are only releasing more of the stress hormone, which is going to make it feel a lot worse than it could be.

Start assigning a name to your stress, understand that it is from situations in your life that couldn’t be avoided, then look to the other ways of reducing it. This can help a lot with your mindset and how you react to stressful situations.


Find Moments to Calm Your Mind and Body

Both your mind and body go through the wringer when you have stress, so you need to focus on calming both your mind and body. Sometimes, this means just taking a minute to practice deep breathing, while in other cases, you have a little more time to focus on meditating or practicing mindfulness. You need these extra moments throughout the day that will help you deal with stressful situations as they arise, in order to prevent them from getting worse and leading to being completely overwhelmed.


Think About the Situation Differently

If there is a particularly stressful situation that you can feel taking over your thoughts and emotions, try to think of it in a different way. Stand outside the problem and put aside your own feelings about it and how it is negatively affecting your life. Just for a moment, look at it from a completely different angle.

Does it look any different? Can you find a way to be positive or optimistic? At the very least, is it helping to teach you a lesson?

There are few things in life that are not going to teach you something or provide more than one way to look at it if you can take a step back and let yourself do that.

, Dealing with Stress and Overwhelm, Dr. Nicolle

Get Outside to Regroup Mentally

Time to regroup! Give yourself a break whenever you can, go outside or to a different environment, and just appreciate your new surroundings. Having stress at work? Go outside during your break, take a walk, or just head to lunch with some friends to destress.

Is the stress at home? Give yourself a few minutes to be outside in your garden, go for a drive, or walk to a nearby park. The energy is different outside. You have fresh air, sunshine, new sounds, and smells, new senses that develop. This alone can be really therapeutic for you.

Make Sure You Have Realistic Goals

If your stress and overwhelm is related to your goals and the process to achieve them, then you might want to think about what your goals are and whether or not they are realistic. It is great to have big dreams, but if they are a little out of reach, failing to reach them is only going to become a burden for you.

Try to use the SMART method of creating goals, which includes making sure they are specific, measurable, achievable and realistic, and timely. This can help set you up for success, not for stress due to your failure.

Lean on People When Needed

Finally, don’t be afraid to reach out to people you know and lean on them when you need to. Nobody can accomplish anything completely alone, and sometimes you need help, reassurance, and support. Find people who you know and trust that understand what you are going through and are going to relieve your stress, instead of adding more burden to your life.

I would love to give you a free resource sheet to support your quest for a healthy mindset. Click the button below to receive your gift.

 

, Dealing with Stress and Overwhelm, Dr. Nicolle

 

I really wanted to talk about this topic today because I wanted to share some lifestyle-based strategies to improve your overall mindset and mental health, which in turn improves your life. You must do the internal work to improve your overall health. You can do this by learning what motivates you and working each day on improving your mindset. Your thoughts control your feelings, which controls your behavior. You can cultivate certain behaviors and practices that will not only enrich your life, but that you can pass on to your family, friends, and community, so that you can leave a legacy of health to your loved ones.

 

If you are familiar with my approach, I use lifestyle medicine as the first line of treatment, before medications, to treat lifestyle-related chronic diseases. Lifestyle-related chronic diseases include diabetes, hypertension, obesity, some cancers, just to name a few. Lifestyle modifications, such as stress reduction and mindfulness exercises, can help you feel better about yourself and your life. In certain cases, these approaches may even outperform pharmaceutical therapy. But I always tell my patients that conventional medications may be appropriate at this time to prevent catastrophic illness, but over time, you can work to make the necessary lifestyle changes to possibly reduce and/or eliminate medications. Please remember to always consult your physician for your particular needs and circumstances prior to making any decisions whatsoever.

 

Tools For Motivation And Mindset

Meditating

Although you don’t need a cushion to meditate, you may want to consider using one at some point.  You could meditate in a chair, or simply sit on the floor if you want. You can also use pillows or cushions from your furnishings to try out. Cushion, chair, bench, floor – it’s all good. Eventually, though, if you’re not sitting upright on a chair, you’ll probably do well to buy a dedicated meditation cushion. The cushion will support your sitting posture and help you create an appealing mindfulness corner that will encourage you to practice every day. I recommend this meditation cushion and mat bundle.

 

Journaling

If you struggle with stress, depression, or anxiety, keeping a journal can be a great idea. Even if you don’t have these conditions, journaling can enhance your life in many ways. Having difficulty processing your thoughts and emotions? Journaling can help clear that mental clutter and move towards a positive mindset. Research suggests that keeping a journal can have positive impacts on both mental and physical health. So, to start you on your journey, I recommend this self care journal.

 

Remember, living a healthy lifestyle including eating a whole foods plant-based diet, regular physical activity, meditation and mindfulness, as well as healthy and supportive relationships are the best ways to support mental health. Please talk with your doctor about any complementary health approaches, including supplements, you use. Let me know what you think in the comment section below.

 

Stay healthy,

 

Dr. Nicolle

 

PS. I am always asked what tools and resources I recommend to help you reach YOUR health goals. Here is the ever-growing, always updated list for you.

 

PPS. If you or someone you know is experiencing severe stress, anxiety, depression and/or other mental health issues, please contact SAMHSA’s National Helpline1-800-662-HELP (4357), (also known as the Treatment Referral Routing Service) or TTY: 1-800-487-4889. This is a confidential, free, 24-hour-a-day, 365-day-a-year, information service, in English and Spanish, for individuals and family members facing mental and/or substance use disorders. This service provides referrals to local treatment facilities, support groups, and community-based organizations. Callers can also order free publications and other information.

Dealing with Stress and Overwhelm

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Dealing with Stress and Overwhelm

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