Certain levels of stress and anxiety are normal to experience, but sometimes, the levels can get out of hand. When stress and anxiety reach the point where they are hard to ignore or abate, most people look to OTC anti-anxiety medications. Medicines help to reign in the symptoms, but they do not resolve the underlying causes of the emotions.
To manage stress and anxiety, you must learn to manage their root causes not just the symptoms. Some examples of causes of anxiety or stress include work, family, relationships, and self-doubt. To uncover the causes, you must look inward. Five strategies can help you identify your personal causes of stress and anxiety.
1. Make Self-Care a Priority
When you have a spouse, children, boss, or anyone or anything that you give priority to over yourself, it is easy to forget about self-care. Think about the last time you had a busy day running your kids to different practices or recitals. Did you forget to eat or drink during that hectic time?
Forgetting to take care of yourself likely leads to feelings of stress and anxiety. Your brain and body need time to recoup and energize. You have to set aside time in every day, regardless of your busy schedule, to eat, relax, and breathe.
2. Practice Mindfulness
Mindfulness is similar to meditation; it is about being in and appreciating the moment. Anxiety burnout is a result of doing too much and never taking time to reflect on the moment. You may overcommit yourself by never saying no or overwhelm yourself with worry about past events or future projects.
If you find that every day you focus on things in the past or future, try setting aside 5-15 minutes for mindfulness exercises. You don’t have to chant or ohm. You can sit silently and focus on right now. Breathe deep and focus on the sights, sounds, smells, and sensations of the moment.
3. Try Journaling
When trying to uncover the root causes of your stress or anxiety, it helps to reflect on your day and how different events affected your emotions. Journals are the perfect tools for self-reflection. You want to use a journal to uncover why you felt the way you did during a specific event or interaction, not just record experiences.
4. Talk to Loved Ones
Sometimes, you just need to vent to someone you love, respect, and trust. Venting doesn’t mean yell or berate. Venting means expressing your feelings in words. If you want advice, ask for it. If you just want to let off some steam tell your loved one that to prevent conflict.
5. Talk to a Professional
Sometimes, anxiety and stress are tied to other conditions, like ADHD. Some people wonder is it possible to self-diagnose ADHD. Yes, it is possible, but it is often best to work with a licensed professional. They can help you understand your emotions and behaviors.
Are you ready to learn about your stress and anxiety? Talk to a mental health professional near you.
