Become aware of and discuss associated thoughts and emotions.
Walking through the scene and discussing it in the group can help to develop positive behavioral change by separating thoughts and feelings from impulses and actions and, importantly, shape feelings while breaking a negative cycle of thinking.
Help your clients prevent burnout, handle stressors, and achieve a healthy, sustainable work-life balance with these 17 Stress & Burnout Prevention Exercises [PDF].
Created by Experts. 100% Science-based.
Building resilience helps clients bounce back from stressful situations and use coping mechanisms to turn them into opportunities for growth.
The Realizing Resilience Masterclass© provides guidance, along with a set of practical tools, to build a more resilient mindset.
If you’re looking for more science-based ways to help others manage stress without spending hours on research and session prep, this collection contains 17 validated stress management tools for practitioners. Use them to help others identify signs of burnout and create more balance in their lives.
Stress does not have to rule us. Stress should not be allowed to prevent us from doing what we want or need to do.
Instead, stress should be an enabler and drive us forward to build what we want and take on challenges that will allow us to grow.
There should be no excuse to hide from stress or become overwhelmed by it.
By using tools for coping and taking control, we can see stress as something natural that can invigorate and motivate us to overcome both planned and unexpected challenges.
These activities we shared will definitely help you manage stress. However, there are many other stress-management techniques to try out too. Identify those that work for you and implement them into your life. You will reap the benefits, especially before the next job interview or presentation.
Thank you for reading!
We hope you enjoyed reading this article. Don’t forget to download our three Stress & Burnout Prevention Exercises (PDF) for free .
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What our readers think.
The resources was very helpful. thanks.
Interesting article although I wasn‘t able to open the links as it sent me to a site saying I had to purchase a toolkit in order to access them! I don‘t know why I get sent emails with resources that I‘m unable to access. Shame!
Glad you found the article interesting, and I’m sorry our distinction between the free and paid resources here is not as clear as it could be — I’ll flag this with our editor. Yes, some of the resources listed are freely available while others are available to subscribers of the Positive Psychology Toolkit . However, the three resilience exercises mentioned at the beginning are free and should instantly arrive in your inbox and be available to use.
– Nicole | Community Manager
These will be most helpful with the Native American population I serve
Very practical exercises of relaxation. True we have to rule ourselves not left to unnecessary stress which consequently results in low well being and reduce quality of life. Thank you Jeremy
Very helpful and easy to understand and practice documents. Grateful.
The article was more helpful and am looking forward to read more of this kind.
Hi Moses, So glad you found the resources helpful. Another great tool for dealing with stress is journaling, which you can read up about in our dedicated article here. – Nicole | Community Manager
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3 Stress Exercises Pack
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Our brains are programmed to learn things that are interesting to us and relevant to our lives. You’re more likely, for example, to remember where the aggressive dog who always chases children lives than you are to remember the color pattern on your neighbor’s shirt. Children in particular are primed to learn things that help them better function in their environment. Unfortunately, homework doesn’t pass this test. The overwhelming majority of homework assignments force children to sit down and memorize facts rather than experience their world. Not only does this make information more difficult to learn; it can also decrease your child’s motivation to learn. When learning is made miserable, children associate the thing they’re learning with misery and want to avoid it. This is why tactics such as forced silent reading time or flashcards rarely help children learn math and vocabulary.
Even when homework is well-designed and does foster learning, too much of it can be damaging. Children who have more than one hour of homework each night overwhelmingly report that they feel stressed about their ability to complete their work. Over time, this stress can create real problems for a developing brain. When we are under stress, the brain produces cortisol , which lowers immune function and processing speed. On a short-term basis, cortisol can help us deal with stress. But when the brain is constantly releasing cortisol, development and learning can slow. This is especially damaging for children, whose brains are rapidly laying down neural connections. Even more troubling, excessive doses of cortisol can damage the hippocampus, which plays an important role in memory, inhibition, and spatial reasoning.
The value of friendships , extracurricular activities, and relaxation time to children’s intellectual and emotional development has been extensively documented. When homework is overwhelming, however, children are less likely to have the opportunity to participate in these activities. Thus even a child who is left unfazed by excessive homework or who excels in school may suffer as a result of excessive homework because he’s unable to engage in the activities that can help him become a well-rounded adult.
Homework can help bridge the gap between home and school, encourage independent learning, and give children who find school stressful an opportunity to learn at home. So what are the characteristics of “good” homework assignments? They include:
When choosing a school or classroom for your child, ask about homework and advocate on your child’s behalf when homework becomes excessive. Your child’s stressed mind will thank you, and your child just may end up learning more.
References:
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This entire school year I have been so frustrated with the amount of homework that my kids are consistently bringing home from school. It kind of makes me question what they are actually doing at school to have this much work to still have to bring home and work on at night. When I ask the teachers they just say it is to reinforce what they are teaching that day. But really? This is hour upon hour of work- the experts say that we need more family time together, but if most families are like ours, it is a struggle to get everything completed in the day, much less feel like we can have any quality down time together. What are we to do?
As a teacher I understand that sometimes parents feel even more overwhelmed by the homework than the students do. But I have to ask that you support us, we are not doing this to punish the students but instead to help them hold onto a concept that we have talked about in class that day.
I would never intentionally give more work to a class than I thought that they could handle, and I welcome any and all conversation with parents when they express that concern.
What bothers me though is when parents bad mouth the teachers and tell the students that they don’t have to do all of that work. That is not fair to the student nor is it fair to the rest of the class who really does manage to get all of their work done. I try to be as productive as possible in class but there are some days when we can’t get it all done and that necessitates the children having to bring home some work to complete.
As a parent myself, there is no way that a few hours of homework is acceptable. They should be getting their work done in class with the help of their teachers, not bringing all of their work home to do. Home is not a place to make up time lost in class! Twenty minutes tops for a good review is okay. I agree with that. At the same time, that doesn’t mean hours. It’s absolutely unacceptable.
remember having to do tons of homework in high school.things must have only gotten worse ;)
but really,along with seeing what excessive homework does to us,we also need to look at why homework is only increasing.
if you ask me that well it could be because teachers are facing a lot of stress to deliver and they tend to give too much work to ensure the students do work.its like a doctor giving too many doses of a drug to ensure you are cured but in fact it is bad for you.
I think it’s the teachers who need to be reading this, not the parents. Parents know that most of the time their kids are being given way too much to have to do at home. I think that the real diconnect comes with the teachers. Of course if the students get the subject then the work won’t take that long to complete. But if a student is really struggling, this can be hours of homework horror for them.
When I can’t come home and have a concersation with my child because he or she has too much homework to take a break and sit with me for a few minutes, that’s a problem. That’s exactly what is goin on with my son this year. He is in the 10th grade and has barely had time to enjoy himself at all this year because of the amount of homework that he has on a daily basis. Now he is not the best student in school but he tries awfully hard and it makes me angry to think of how much time he gives on this work and yet I don’t necessarily see anyone giving back. I think that if the kids are working this hard then the teachers should at least reciprocate and give him a pat on the back every now and then for being such a hard worker.
Now a days the study competition increases day by day by increasing of progress in all things and today’s age of student have to work out so much on their studies so for the students help there are so much sources of help in studies are being introduce like online study which is easy to subscribe and get help from that.
I am so stressed! I am getting more than 7 pieces of homework each night + studying. Please help!
to help kids for losing homework to record it in phones or anything to keep crack on when kids lose homework.
Who is the author?
I am a high school student and I believe that homework should be required but an extra credit work and that all the grading should be on class participation and class work
I am a student and I get 4-7 hours of homework per night but I also am doing duke of ed ,scouts and cycling and that takes up most of my time . so I am getting in trouble for not completing homework and not getting enough sleep.as much as homework might help me I still get to much and don’t have time to have a normal teen life.
i hate homework
My Spanish teacher who will remain undernamed as X gives excessive Homework. Today is Tuesday, and he says, he wants us to write 0 to 31, then 0 to 100, then 0 to 10000, and finally 0 to 200000 by next week Monday. How excessive and stressful is that.
these really help my techers dont give me and my class mates homework anymore thx
i dont know why children waste time on that like it´s so stesful when i was a kid i forgot what i needed to do because of all the homework and pakeges i needed to do every night
i am getting onlline homework, but i like homework. onlline scholl is just what i need:) its fun:) but not to much cause it ca be dameging:)
homework is pointless just doing hours and hours of review homework should not exist homework is idiotic
Although homework is a waste of time…it’s not like we have a choice, if we don’t get homework done we fail classes.
Homework is so hard and stressful that as soon as my parents tell me to do homework, I knew I was gonna get a headache.
I hate homework! It’s useless because it’s practically the same thing you learned in school, and it’s stressful!
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Many students report homework stress from overwhelming assignments. In other cases, the exercises are too difficult to handle. For students engaged in such activities as athletics or performance arts, the stress arises from looming deadlines.
Students, tutors, and parents need to know how to deal with homework stress. If the stress is not managed effectively, it will result in burnout or depression. It affects students’ performance and will compromise their career prospects.
Here are expert tricks on how to deal with stress while doing homework.
Technology has provided excellent homework apps to help you with different assignments. The apps help you to deal with school stress by reducing the time it takes to complete assignments. Each app is designed for a particular subject or topic. For instance, you will get an app for geometry and another for editing language. It is the features that determine the homework you can complete.
Check reviews of the best apps to help you deal with homework and stress. The reviews reveal the experiences other students have had while using the apps. By using the app, you will be more accurate and meet deadlines. You can share documents and results across platforms, helping you to meet homework requirements.
The best homework apps come with multiple features. They help you to deal with all your assignments from the same platform. As a result, you avoid wasting time switching from one app or platform to the other. You also learn the app faster since the features are limited.
Does homework cause stress? Yes! The stress arises from lengthy sitting hours and being forced to tackle questions you do not understand. A helper will take over the essay, thesis, research paper, or coursework. It eliminates the need to sit through the tasks.
Choose helpers from homework writing services online. Check the writing services with the most experienced writers. The writers should also be trained in your area of interest. It makes them better at handling the most technical assignments.
A homework planner is one of the best ways to deal with too much homework stress. The planner schedules all your assignments in order of priority. As a result, you have a clear idea of the most urgent work and the tasks that can wait.
Homework planners also send alerts to other apps or platforms. Such alerts ensure that you keep on track with the work instead of waiting at the last minute. With a comprehensive view of all your assignments, you will not neglect any of them.
One of the most effective tricks to avoid stress over homework is to develop a personalized routine. Each student has unique preferences. Some may want to stay late into the night while others wake up early to complete the work. Do not follow the routines of other people because you might not manage.
Stressing over homework will take a toll on your body and mind. Learn to relax in between assignments. Sleep or watch a video game. Use the time to talk to friends, exercise, engage in yoga or work on a personal project. It frees the mind and body such that you return to the work with a rejuvenated spirit.
Do not allow homework to stress you. Use apps or hire an assistant to help with some of the assignments. Avoid burnout by taking regular breaks that take the mind away from the assignments.
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Working from home can definitely be appealing—no dress code, no in-person supervision, no commute time, and the freedom to decide where you work. However, working remotely can present some significant and unique challenges that can create considerable stress. Utilize helpful tips to reduce your work-associated stress and set yourself up to effectively work at home.
Working from home can have benefits, but it can also be a source of stress. Poor boundaries, lack of structure, distractions, and social isolation are just a few common sources of work from home stress. If you're feeling the strain of working from from, there are strategies that can help you manage your stress. Having a consistent routine, minimizing distractions, connecting with friends, and taking regular breaks are just a few ideas that can help.
Research has found that remote work can actually decrease both psychological and physical stress responses. Yet some people are surprised by the stress they feel once the novelty of working from home wears off and challenges become more apparent.
While these stressors may not be the same as long commute times or the feeling of never being alone, they can still take a toll.
According to research, those who work from home tend to report high levels of stress.
Using different technologies needed to work from home can also be a source of stress for some people. Needing to set up a new workstation at home and the difficulty of disconnecting after the workday can create added stress.
There are a number of specific challenges you might face when working from home. Here are some of the common sources of stress that many work-at-homers face.
When working from home, you may feel a true lack of structure. You may struggle with getting your day going, officially ending your day, and taking time for yourself for breaks and lunch. This can throw off your work-life balance .
When working from home, you may experience distractions and interruptions throughout your day. Some distractions may include:
At home, you have creature comforts that can be tempting to indulge in. For instance, if you have a discouraging interaction with a client or management, in an office setting you just have to roll with it and get on with your workday. If you work from home, you can actually withdraw and go play video games until you feel better.
You may also experience challenges working from home if you have children. Depending on their age, you may need to deal with childcare, working around their school schedule, and generally balancing your work and family life.
When working from home, you may experience challenges setting boundaries with people who forget that working from home is still working. Family members, friends, and neighbors may ask you for help or to engage with them during your working hours. You may even experience some frustration on their end if you note that you are unavailable.
Those who work at home may find that solitude can be a double-edged sword. Research suggests that working from home can increase social isolation , which can impact motivation in the workplace .
This means that it can be beneficial to have some level of social interaction during the workday, especially in high-intensity work situations where productivity trends downward the more isolated an individual is.
When working from home, you may find yourself getting less exercise than you would in an office setting. Lack of exercise can impact your sleep quality and overall mental health. If you're less active during the day, you might not be as tired at night. You may have trouble sleeping and your work may suffer the next day.
On May 19, 2022, Verywell Mind hosted a virtual Mental Health in the Workplace webinar, hosted by Amy Morin, LCSW. If you missed it, check out this recap to learn ways to foster supportive work environments and helpful strategies to improve your well-being on the job.
Know that if you are working from home and feel intense pressure, you are not alone. There are many tools available for managing the stress associated with working from home. Here are some strategies for reducing your overall stress .
Whether you set your own schedule or have specific hours that you need to be working, creating a routine can help you manage your time and focus better on your work.
Experiment when it comes to creating your work-from-home routine and know that it may take a few weeks to months to acclimate to your new schedule.
Even though it may be tempting to curl up in bed and work, try to create a dedicated workspace where you can solely focus on your job. Creating specific work and home boundaries, even if you're just using a small corner of your home, can help you mentally shift from home life to work. It may also help you leave your work "at the office" once you're done with your day.
When you are ready to begin working, be sure to silence your phone and turn off any computer notifications you may receive that aren't work-related. You may also consider listening to relaxing music while you work, or using noise cancelling headphones if it's safe to do so depending on your particular situation.
If you feel isolated working from home, it's important to make an effort to connect with supportive individuals in your life. Because everyone may have different schedules, set up a regular time to video chat or call each other, and add it to your calendar as a reminder. You can also create a group chat to stay in touch with each other throughout the week.
To keep your motivation up , break down tasks into smaller, more manageable steps, and reward yourself for completing them. Rewards may include:
What each individual finds rewarding will vary, so give a few options a try to figure out which ones work best for you.
During your work hours, you may receive many non-work-related requests. For some individuals, it may feel incredibly difficult saying no to others and placing your needs above theirs. Know that it is perfectly okay to turn down someone else's requests if it interferes with your ability to get your job done.
Setting appropriate boundaries may help prevent you from taking on too much and offers you the opportunity to decide what you'd like to do with your free time.
Getting quality sleep at night directly impacts your overall well-being, including your ability to work from home effectively. Even though it may be tempting to do so, using screens late at night can alter your sleep patterns and make it difficult to fall asleep. Be sure to prioritize unwinding at night and practice good sleep hygiene .
Hosted by Editor-in-Chief and therapist Amy Morin, LCSW, this episode of The Verywell Mind Podcast , featuring neurologist and sleep expert Chris Winter, shares strategies for sleeping better at night. Click below to listen now.
Subscribe Now : Apple Podcasts / Spotify / Google Podcasts
When you work from home, it's important to prioritize self-care. Doing so may help you stay connected to yourself and better understand what you need in terms of work-life balance. Take your time figuring out how you can best take care of yourself and meet your needs. Practicing self-care may include:
Chronic stress can take a serious toll on both your physical and mental health. It can increase your risk of getting sick, affect your cardiovascular health, and make you more susceptible to mental health issues.
If the stress you are experiencing is making it difficult to function in your work and home life, it is essential to talk to a doctor or therapist. If you are experiencing symptoms such as difficulty sleeping, excessive fatigue, feelings of sadness, anxiety, or a loss of interest in activities you used to enjoy, it might be a sign of a mental health condition such as anxiety or depression.
While working from home may provide a sense of freedom, flexibility, and a no-cost commute, there are hidden stressors to be aware of. By focusing on what you can do to mitigate this stress , you can improve your overall work-life balance and general well-being. Take steps to set boundaries, reduce distractions, and practice healthy habits that will help you stay productive and stress-free.
Shimura A, Yokoi K, Ishibashi Y, Akatsuka Y, Inoue T. Remote work decreases psychological and physical stress responses, but full-remote work increases presenteeism . Front Psychol . 2021;12:730969. doi:10.3389/fpsyg.2021.730969
Eurofound and the International Labour Office. Working anytime, anywhere: The effects on the world of work .
Gualano MR, Santoro PE, Borrelli I, et al. TElewoRk-relAted stress (TERRA), psychological and physical strain of working from home during the COVID-19 pandemic: A systematic review . Workplace Health Saf . 2023;71(2):58-67. doi:10.1177/21650799221119155
Bodner A, Ruhl L, Barr E, Shridhar A, Skakoon-Sparling S, Card KG. The impact of working from home on mental health: A cross-sectional study of Canadian worker's mental health during the third wave of the COVID-19 pandemic . Int J Environ Res Public Health . 2022;19(18):11588. doi:10.3390/ijerph191811588
Hoornweg N, Peters P, van der Heijden B. Finding the optimal mix between telework and office hours to enhance employee productivity: A study into the relationship between telework intensity and individual productivity, with mediation of intrinsic motivation and moderation of office hours. In: Leede JD, ed. Advanced Series in Management . Vol 16. Emerald Group Publishing Limited; 2016:1-28. doi:10.1108/S1877-636120160000016002
American Psychological Association. Stress effects on the body .
By Elizabeth Scott, PhD Elizabeth Scott, PhD is an author, workshop leader, educator, and award-winning blogger on stress management, positive psychology, relationships, and emotional wellbeing.
Relaxation techniques for stress relief.
Stress relief guide, social support for stress relief, 12 ways to reduce stress with music, surviving tough times by building resilience.
Are you or someone you know in crisis?
Eustress vs. distress, how stress can make you sick, signs and symptoms of chronic stress, causes of stress.
Improving your ability to handle stress, stress symptoms, signs, and causes.
Chronic stress can take a heavy toll on your mind, body, and behavior. But by identifying the stressors in your life, and distinguishing eustress from distress, you can reduce its harmful effects.
Stress is your body’s way of responding to any kind of demand or threat. When you sense danger—whether it’s real or imagined—the body’s defenses kick into high gear in a rapid, automatic process known as the “fight-or-flight” reaction or the “stress response.”
The stress response is the body’s way of protecting you. When working properly, it helps you stay focused, energetic, and alert. In emergency situations, stress can save your life—giving you extra strength to defend yourself, for example, or spurring you to slam on the brakes to avoid a car accident.
Stress can have other positive aspects, sometimes referred to as “eustress.” For example, it can help you rise to meet challenges such as keeping you on your toes during a presentation at work, sharpening your concentration when you’re attempting a game-winning free throw, or driving you to study for an exam when you’d rather be watching TV.
But while not all stress is bad for you, beyond a certain point, it stops being helpful and starts to cause major damage. Stress that feels overwhelming can have a negative impact on your health, mood, productivity, relationships, and your quality of life.
If you frequently find yourself feeling frazzled and overwhelmed, it’s time to take action to bring your nervous system back into balance. You can protect yourself—and improve how you think and feel—by learning how to recognize the signs and symptoms of chronic stress and taking steps to reduce its harmful effects.
When you feel threatened or in danger, your body’s stress or “fight or flight” response is automatically triggered. Your nervous system releases a flood of stress hormones, including adrenaline and cortisol, which rouse the body for emergency action.
Your heart pounds faster, muscles tighten, blood pressure rises, breath quickens, and your senses become sharper. These physical changes increase your strength and stamina, speed up your reaction time, and enhance your focus—preparing you to either fight or flee from the danger at hand.
Psychologist Connie Lillas uses a driving analogy to describe the three most common ways people respond when they’re overwhelmed by stress:
Foot on the gas . An angry, agitated, or “fight” stress response. You’re heated, keyed up, overly emotional, and unable to sit still.
Foot on the brake . A withdrawn, depressed, or “flight” stress response. You shut down, pull away, space out, and show very little energy or emotion.
Foot on both . A tense or “freeze” stress response. You become frozen under pressure and can’t do anything. You look paralyzed, but under the surface you’re extremely agitated.
BetterHelp is an online therapy service that matches you to licensed, accredited therapists who can help with depression, anxiety, relationships, and more. Take the assessment and get matched with a therapist in as little as 48 hours.
It can be helpful to think of stress as being on a spectrum. At one end, you have “eustress” or positive stress, the manageable levels of stress that can motivate you to meet challenges at work, school, or in your personal life. While eustress may take you out of your comfort zone, it can help you to meet the challenge of a job interview or first date, for example, or complete a project at school or work that means stretching yourself and learning new skills.
At the other end of the spectrum, you have “distress,” the stress that makes you feel overwhelmed. This negative stress can damage your mood and outlook, disrupt your sleep, and trigger health issues such as depression and anxiety. Distress occurs when you feel you’re under more stress than you can handle, whether it’s from feeling too busy at work, not having enough money, or suffering an illness or bereavement.
Your individual perception of stress can also affect whether you experience positive eustress or negative distress in a situation. For example, if an impending work deadline leaves you feeling worried, exhausted, and overwhelmed by, you’ll likely experience distress. On the other hand, if you the same impending deadline makes you feel excited about the positive affect it could have on your career, then stress you experience is more likely to be eustress, motivating and helpful.
Similarly, something that’s stressful for one person may not faze someone else; they may even enjoy it. While some of us are terrified of getting up in front of people to speak, for example, others live for the spotlight. And while you may enjoy helping to care for your elderly parents, your siblings may find the demands of caretaking overwhelming and stressful.
Your nervous system isn’t very good at distinguishing between emotional and physical threats. If you’re super stressed over an argument with a friend, a work deadline, or a mountain of bills, your body can react just as strongly as if you’re facing a true life-or-death situation. And the more your emergency stress system is activated, the easier it becomes to trigger, making it harder to shut off.
If you tend to get stressed out frequently, like many of us in today’s demanding world, your body may exist in a heightened state of stress most of the time. And that can lead to serious health problems. Chronic stress disrupts nearly every system in your body. It can suppress your immune system, upset your digestive and reproductive systems, increase the risk of heart attack and stroke, and speed up the aging process. It can even rewire the brain, leaving you more vulnerable to anxiety, depression, and other mental health problems.
When you’re stressed out, the hormones produced by your body in a stressful situation can trigger a variety of physical and emotional responses.
But many symptoms of stress can be less immediately noticeable. That’s because the most dangerous thing about stress is how easily it can creep up on you. In fact, many of us simply get used to it. After a while, feeling constantly stressed can start to feel familiar, even normal. You don’t notice how much it’s affecting you, even as it takes a heavy toll on your health and well-being.
That’s why it’s important to be aware of the common symptoms of excessive stress. These include:
Stress and anxiety are closely connected. They share many similar symptoms, such as muscle tension, moodiness, and sleep, concentration, and digestive problems. In fact, overwhelming stress can even lead to anxiety and panic attacks.
However, stress is often caused by a specific trigger or “stressor,” such as work pressure, a break-up, or financial problems. Once the circumstances change, the stress usually starts to ease up.
An anxiety disorder, on the other hand, doesn’t necessarily have a specific trigger and the feelings of unease often remain even when the circumstances have changed and the stressor is resolved.
Read: Anxiety Disorders and Anxiety Attacks .
The situations and pressures that cause stress are known as stressors. We usually think of stressors as being negative, such as an exhausting work schedule or a rocky relationship. However, anything that puts high demands on you can be stressful. This includes positive events such as getting married, buying a house, going to college, or receiving a promotion.
Of course, not all stress is caused by external factors. Stress can also be internal or self-generated, when you worry excessively about something that may or may not happen, or have irrational, pessimistic thoughts about life.
Finally, what causes stress depends, at least in part, on your perception of it. Something that’s stressful to you may not faze someone else; they may even enjoy it. While some of us are terrified of getting up in front of people to perform or speak, for example, others live for the spotlight. Where one person thrives under pressure and performs best in the face of a tight deadline, another will shut down when work demands escalate. And while you may enjoy helping to care for your elderly parents, your siblings may find the demands of caretaking overwhelming and stressful.
Common external causes of stress include:
Common internal causes of stress include:
According to the widely validated Holmes and Rahe Stress Scale, these are the top ten stressful life events for adults that can contribute to illness:
Whatever event or situation is stressing you out, there are ways of coping with the problem and regaining your balance. Some of life’s most common sources of stress include:
While some workplace stress is normal, excessive stress can interfere with your productivity and performance, impact your physical and emotional health, and affect your relationships and home life. It can even determine the difference between success and failure on the job. Whatever your ambitions or work demands, there are steps you can take to protect yourself from the damaging effects of stress, improve your job satisfaction, and bolster your well-being in and out of the workplace.
Losing a job is one of life’s most stressful experiences. It’s normal to feel angry, hurt, or depressed, grieve for all that you’ve lost, or feel anxious about what the future holds. Job loss and unemployment involves a lot of change all at once, which can rock your sense of purpose and self-esteem. While the stress can seem overwhelming, there are many steps you can take to come out of this difficult period stronger, more resilient, and with a renewed sense of purpose.
Many of us, from all over the world and from all walks of life, are having to deal with financial stress and uncertainty at this difficult time. Whether your problems stem from a loss of work, escalating debt, unexpected expenses, or a combination of factors, financial worry is one of the most common stressors in modern life. But there are ways to get through these tough economic times, ease stress and anxiety, and regain control of your finances.
No matter how much you’ve been looking forward to it, retiring from work can bring stress as well as benefits. Escaping the daily grind and a long commute can seem like a great relief at first. But after a few months you may miss the sense of identity, meaning, and purpose that came with work, the structure it gave your days, and the social aspect of having co-workers. To help you through the stress of retirement , there are healthy ways to make adjustments and deal with this major life change.
The demands of caregiving can be overwhelming, especially if you feel that you’re in over your head or have little control over the situation. If the stress of caregiving is left unchecked, it can take a toll on your health, relationships, and state of mind — eventually leading to burnout. However, there are plenty of things you can do to rein in the stress of caregiving and regain a sense of balance, joy, and hope in your life.
Coping with the loss of someone or something you love is one of life’s biggest stressors. Often, the pain and stress of loss can feel overwhelming . You may experience all kinds of difficult and unexpected emotions, from shock or anger to disbelief, guilt, and profound sadness. While there is no right or wrong way to grieve, there are healthy ways to cope with the pain that, in time, can ease your sadness and help you come to terms with your loss, find new meaning, and move on with your life.
Because of the widespread damage stress can cause, it’s important to know your own limit. But just how much stress is “too much” differs from person to person. Some people seem to be able to roll with life’s punches, while others tend to crumble in the face of small obstacles or frustrations. Some people even thrive on the excitement of a high-stress lifestyle.
Factors that influence your stress tolerance level include:
Your support network . A strong network of supportive friends and family members is an enormous buffer against stress. When you have people you can count on, life’s pressures don’t seem as overwhelming. On the flip side, the lonelier and more isolated you are, the greater your risk of succumbing to stress.
Your sense of control . If you have confidence in yourself and your ability to influence events and persevere through challenges, it’s easier to take stress in stride. On the other hand, if you believe that you have little control over your life—that you’re at the mercy of your environment and circumstances—stress is more likely to knock you off course.
Your attitude and outlook . The way you look at life and its inevitable challenges makes a huge difference in your ability to handle stress. If you’re generally hopeful and optimistic, you’ll be less vulnerable. Stress-hardy people tend to embrace challenges, have a stronger sense of humor, believe in a higher purpose, and accept change as an inevitable part of life.
Your ability to deal with your emotions . If you don’t know how to calm and soothe yourself when you’re feeling sad, angry, or troubled, you’re more likely to become stressed and agitated. Having the ability to identify and deal appropriately with your emotions can increase your tolerance to stress and help you bounce back from adversity.
Your knowledge and preparation . The more you know about a stressful situation, including how long it will last and what to expect, the easier it is to cope. For example, if you go into surgery with a realistic picture of what to expect post-op, a painful recovery will be less stressful than if you were expecting to bounce back immediately.
Ask yourself which of these statements apply to you:
Each “yes” answer represents an important stress coping skill. Each “no” represents an area to work on to better deal with stress and become more resilient.
Improving how well you handle stress means building your resilience. The more resilient you are, the better you’re able to not just tolerate stress, but also cope with uncertainty and adversity, and rebound from setbacks in life.
Resilience isn’t a quality that you’re either born with or not. Rather, it’s something that you can learn to build over time.
Building resilience can help you to:
[Read: Surviving Tough Times by Building Resilience]
Get moving . Upping your activity level is one tactic you can employ right now to help relieve stress and start to feel better. Regular exercise can lift your mood and serve as a distraction from worries, allowing you to break out of the cycle of negative thoughts that feed stress. Rhythmic exercises such as walking, running, swimming, and dancing are particularly effective, especially if you exercise mindfully (focusing your attention on the physical sensations you experience as you move).
Connect to others . The simple act of talking face-to-face with another human can trigger hormones that relieve stress when you’re feeling agitated or insecure. Even just a brief exchange of kind words or a friendly look from another human being can help calm and soothe your nervous system. So, spend time with people who improve your mood and don’t let your responsibilities keep you from having a social life. If you don’t have any close relationships, or your relationships are the source of your stress, make it a priority to build stronger and more satisfying connections .
Engage your senses . Another fast way to relieve stress is by engaging one or more of your senses —sight, sound, taste, smell, touch, or movement. The key is to find the sensory input that works for you. Does listening to an uplifting song make you feel calm? Or smelling ground coffee? Or maybe petting an animal works quickly to make you feel centered? Everyone responds to sensory input a little differently, so experiment to find what works best for you.
Learn to relax . You can’t completely eliminate stress from your life, but you can control how much it affects you. Relaxation techniques such as yoga, meditation, and deep breathing activate the body’s relaxation response, a state of restfulness that is the polar opposite of the stress response. When practiced regularly, these activities can reduce your everyday stress levels and boost feelings of joy and serenity. They also increase your ability to stay calm and collected under pressure.
Eat a healthy diet . The food you eat can improve or worsen your mood and affect your ability to cope with life’s stressors. Eating a diet full of processed and convenience food, refined carbohydrates, and sugary snacks can worsen symptoms of stress, while a diet rich in fresh fruit and vegetables, high-quality protein, and omega-3 fatty acids, can help you better cope with life’s ups and downs.
Get your rest . Feeling tired can increase stress by causing you to think irrationally. At the same time, chronic stress can disrupt your sleep. Whether you’re having trouble falling asleep or staying asleep at night, there are plenty of ways to improve your sleep so you feel less stressed and more productive and emotionally balanced.
[Read: Stress Management]
How stress management helps fight disease
The power of the relaxation response to reduce stress and boost mood
Techniques for dealing with overwhelming stress
Tips and prompts to journal
Quick tips for when you’re short on time
Using close relationships to manage stress and improve well-being
Fill your life with music that reduces daily stress
Tips for overcoming adversity
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Late August can be a time of sleepy summer pleasures — and pit-in-the-stomach dread for what’s coming after Labor Day. Here’s how to manage all the feelings.
By Elizabeth Angell
If January is the Monday of the calendar year, then summer is clearly its weekend — June is its Friday, July its Saturday and August its lazy, delicious, fretful Sunday. Which is why so many of us currently find ourselves in the grips of the “September Scaries.”
Those familiar with the concept of the Sunday Scaries will recognize this feeling. (And yes, the analogy suggests we should call it the August Scaries, but alliteration trumps symmetry here.) It’s a combination of dread, regret and anticipation that accompanies the end of a communal pause and the beginning of a hectic and demanding time.
You can blame it in part on our collective fantasy of summer. Regardless of whether you are still bound to a school schedule, the months when school is out are inexorably associated with pleasure, freedom and spontaneity. “We underestimate how much our scripts and our narratives about the season really affect us,” said Kari Leibowitz, a research psychologist whose forthcoming book, “How To Winter,” examines our preconceptions about the seasons and how to reframe them. “Summer is ice cream cones and being on the beach. Responsibilities and real life are for September.”
August, perhaps more than any other month, is when we give ourselves permission to rest. Emails don’t need to be responded to as quickly; even texts to friends can be returned at a leisurely pace.
“There’s a lot of putting-off that happens in summer,” said Will deFries, whose popular Sunday Scaries Instagram account has been posting memes about that phenomenon since 2014. “There’s a lot of, ‘I’ll worry about that later.’” But by late August, later is very soon, and we can feel the pressures of a busy season bearing down. (Mr. deFries said his account sees an uptick in engagement around Labor Day weekend — a sign that the “scaries” are especially acute this time of year.)
You may also feel like you squandered your summer — you didn’t sip Negronis on a pebbly Italian beach or admire enough fulsome hydrangeas — and now have regrets. August can be really challenging, said Amelia Aldao, a New York City psychologist who specializes in cognitive behavioral therapy. “You are expecting your summer or your vacation to be great, and then it’s not. There’s often a mismatch of expectations, which can be a trigger for anxiety.”
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