Feeling overwhelmed by stress can affect your physical, mental, and emotional well-being. It can also interfere with your productivity, relationships, and happiness. That's why it's important to learn some ways to reduce stress when you're feeling overwhelmed. Here are some tips to help you cope with stress and prevent burnout.
The first step to reduce stress is to identify what causes it. Sometimes, it's obvious, like a deadline, a conflict, or a crisis. Other times, it's more subtle, like a habit, a belief, or a lifestyle. Try to be honest and specific about what triggers your stress and how it affects you. You can write down your thoughts, feelings, and actions in a journal or use a stress tracker app. This will help you gain more awareness and insight into your stress patterns.
Try to understand what the cause of the stress is. It is worth trying to implement the following: allow yourself a few minutes a day to sit quietly and focus on your breathing. Close your eyes and inhale through your nose, hold this for a few seconds and then exhale slowly through your mouth. Repeat a few times. Another technique to be considered is taking a short walk or workout session. Exercise is a powerful stress reliever and can help reduce stress. It's important to remember that everybody has a different response to stress so it's necessary to experiment with different strategies to find out what works for you. If the stress continues for a prolonged period of time, ask for help from friends, family or a professional.
Stress is an umbrella term that has idiosyncratic meanings. One way to reduce the concept of stress in our heads is to use brain dumping - list down everything that is bothering you in one term words, then resize all of this in your mind. Ask, 'How true is my panic in relation to what needs to be done today?' Very often it takes a few minutes to realise that we tend to set our mind to stress because this is what we're taught to do from a young age. The list above is not a to-do list but a not-to do or what can I do today list? Remember that we always get there somehow:) Trust yourself with this process ??
Close relationships are the ultimate coping mechanism. If possible, when overwhelmed, call or connect with someone who care about you. Share the nature of your stress with that person, or several people, and you will feel some relief, even if whatever is provoking you is still there.
In the moment of overwhelm, the simplest technique is to become aware of one's breathing - gradually slow it down, focussing all the attention on that activity - it's often better done with the eyes closed if possible. Once the breathing is slower and regular, one can then start to address the issues that are at the bast of the stress.
Repérer sa source de stress quand il y a eu un événement marquant est relativement simple. Là où le stress est insidieux et plus difficile à percevoir c’est quand il s’agit d’un cumul de petits évènements. Et la goute qui fait déborder le vase n’est LA raison, mais révèle le trop plein. Il est donc nécessaire d’extérioriser régulièrement ses émotions en les exprimant, en chantant… (par la voix) et/ou en se défoulant physiquement.
The second step to reduce stress is to prioritize and delegate. You can't do everything at once, and you don't have to. Learn to set realistic and achievable goals , and focus on the most important and urgent tasks. You can also ask for help, delegate responsibilities, or say no to requests that are not essential or aligned with your values. By doing this, you can free up some time and energy for yourself and avoid taking on too much.
Pouvoir différencier l'urgent de l'important et déterminer quelles taches peuvent être déléguées est essentiel pour se sentir moins dépassé
Absolutely, prioritizing and delegating are paramount. Begin by pinpointing the most critical tasks requiring immediate attention and tackle them first. Breaking down tasks into smaller, manageable segments can alleviate their overwhelming nature. Moreover, entrust your team and assign tasks accordingly. Delegating not only alleviates your workload but also empowers team members, nurturing a sense of ownership and collaboration.
Déléguer implique de faire confiance aux autres. Ce qui demande d avoir confiance en soi... La gestion du stress est portée par cette notion de confiance et de lacher prise. C est pourquoi j associe sophrologie et coaching dans les séances que je propose à mes clients.
What an important point! Start by creating a list of all the tasks you need to accomplish. Then determine which tasks are most critical and time-sensitive. You could employ techniques such as the Eisenhower Matrix or the ABCDE method to categorize tasks based on their importance and urgency. Regularly review your task list and reassess priorities. If you're feeling overwhelmed by the size or complexity of a task, break it down into smaller, more manageable steps. Identify tasks that can be delegated to others without compromising quality or efficiency. When delegating tasks, clearly communicate your expectations, deadlines, and any specific instructions or guidelines. And recognize your limits and avoid taking on more than you can handle.
Very interesting point ! Being able to prioritize and delegate requires us to be still clear-headed and connected to our own needs. I think it's important to add this point because the first thing stress does is tangle up our hopes, demands, beliefs and needs to such an extent that we can't prioritise and delegate at all. In others terms, the active ability of prioritisation and delegation is already a important sign of regaining control over stressful situations.
The third step to reduce stress is to practice relaxation. Relaxation is not a luxury, but a necessity for your health and well-being. Relaxation can help you calm your nervous system, lower your blood pressure, and reduce your stress hormones. There are many ways to relax, such as breathing exercises, meditation, yoga, massage, music, or hobbies. Find what works for you, and make it a part of your daily routine. Even a few minutes of relaxation can make a difference.
The stress response is a result of a complex interaction of factors, one of which is our perception of the stressor itself. What one person finds stressful another may find manageable. To regain a sense of agency and control, creating space to think calmly enables us to access alternative perspectives that aid us in finding solutions to manage stress and/or developing a benign interpretation of it . Relaxation techniques help us pause and regulate our physiological response by creating space between the stressor and our stress response. This space calms our nervous system so that we can better access our higher-order thinking skills to shift from reacting to stress to analysing, evaluating and problem-solving our way in the face of it.
Over the last 30 years I have helped hundreds of high performers manage their stress. Consider booking a massage every 4-6 weeks. Your Central Nervous System will thank you.??
One of the essential elements of relaxation is self confidence. If you are thorough on the subject or incident and if you have the accurate facts, courage and confidence to face the situation, relaxation automatically generates in your mind and body. You should not allow anyone or any situation to make you overwhelmed with stress. Stress is a different type of feeling and feelings are not constant. It changes every second. If we can understand this simple theory and face the difficult situations with much confidence enjoying the conflict ,no one will be stressed.
If you are new to relaxation practices, it can help to give yourself a period of time to try various methods (i.e., mindfulness meditation, breath work, yoga) to see what fits best for you. Try to see this as a period of "experimenting" and don't be judgmental of yourself if one method or another doesn't work well for you. Over time, most people can find relaxation practices that are a good fit.
Voici quelques exercices de gestion du stress qui permettent un apaisement rapide : - la cohérence cardiaque, qui consiste à inspirer pendant 5 secondes et expirer 5 secondes en alternance pendant 5 minutes - la relaxation progressive de Jacobson, par contraction et décontraction de certains endroits du corps - la respiration carrée... Il existe de nombreux outils permettant de gagner en sérénité, je vous invite à les tester pour déterminer celui qui est le plus efficace pour vous
The fourth step to reduce stress is to take care of yourself . Stress can affect your body and mind in many ways, so you need to nourish and support them. This means eating well, sleeping enough, exercising regularly, and staying hydrated. These habits can help you boost your immune system, improve your mood, and enhance your performance. They can also help you cope with stress better and prevent it from becoming chronic or overwhelming.
La question de l'hygiène de vie est essentielle à cet équilibre : un sommeil récupérateur, une alimentation équilibrée favorisant un équilibre acid-basique, des bons apports en magnésium (précieux dans la gestion du stress) sont autant d'éléments qui vous aideront à clarifier votre organisation et à mieux gérer votre stress
Stress can wreak havoc on your mind, body and spirit. So try creating healthier habits for yourself. Anything in moderation is worth it. Do not just eliminate. Try sleeping earlier, mediation, listening to a book or podcast, eating better. And a huge one, surround your self with people that love and support you.
Taking care of yourself is far beyond the ability to follow healthy lifestyle habits. I don't say it's not helpful ! Of course, it's essential to sleep well, eat well and exercice if we want to deal with stress as efficiently and comfortably as possible. I just think that's the easy part. The difficult part is identifying precisely the psychological, emotional, and cognitive conditions which set off the stress reaction in us and all the weak signals, in our behaviours or mindset, which precede it. This is really the tricky part and it's important to be aware of it. We have to take care of our stress so that we can take care of ourselves.
I am a big advocate of self care. There are different types of self care: physical, psychological/emotional, spiritual,social and professional. We often just think of the physical as the traditional cucumber over the eyelids, bubble baths and calming music - but there is so much more to it. Finding the things that can help shift your focus on what you like to do or ways that can help you feel more able to tackle the stressors is the key. Do what works best for you and that can be the best way to take care of yourself. You have more control than you think when you are feeling overwhelmed or stressed. Manage your time to incorporate those things and take breaks if needed. Tackle it when you are better able to.
Self care is very crucial as it reduces the physical vulnerability to stress e.g. sleep for 7 to 8 hours daily, eat food that grow from the ground, stop alcohol and other stress drugs, treat physical illness, exercises and reduce sugar intake, your body and mind will appreciate you.
The fifth step to reduce stress is to connect with others. You are not alone in your stress, and you don't have to deal with it by yourself. Reach out to your friends, family, colleagues, or support groups, and share your feelings, thoughts, and experiences. You can also ask for advice, feedback, or encouragement, or offer the same to others. Connecting with others can help you feel understood, supported, and valued. It can also help you gain new perspectives, insights, and solutions.
In my experience as a business mindset coach, I've observed that stress often stems from a feeling of isolation. Connecting with others not only provides emotional support but also opens up avenues for creative problem-solving. Engaging in shared hobbies or fun activities can further strengthen these connections, fostering a sense of belonging and reducing stress. Sometimes all it takes is a nice talk with an old or even a new friend.
Connecting with others is a powerful strategy for reducing stress and overwhelm. Sharing concerns, thoughts, and feelings with friends, family, or a support network can provide valuable perspectives and emotional support. Social interactions help create a sense of belonging and alleviate isolation. Whether through conversations, shared activities, or seeking advice, interpersonal connections foster a support system that can lighten the emotional load. Engaging with others also promotes a sense of community and reinforces the understanding that we don't have to struggle alone. Cultivating and maintaining strong social connections can also offer valuable insights and coping mechanisms that contribute to stress reduction and well-being.
L'isolement fait partie des facteurs les plus aggravants. Lors du 23 janvier dernier la Fondation de France a sorti ses derniers chiffres et ils font froid dans le dos. En 2023, 12 % des Fran?ais se trouvent en situation d'isolement total, et une personne sur 3 n'a aucun ou qu'un seul réseau de sociabilité. En ce qui concerne le sentiment de solitude, 1 personne interrogée sur 5 indique se sentir régulièrement seule (21 %). C'est un fort enjeu à court terme de retrouver des espaces de soutien, des safe space pour pouvoir être accueilli, écouté, conseiller si nécessaire, bénéficier d'un regard bienveillant sur soi et ses problématiques.
When you connect with others, especially in positive social interactions, your body releases oxytocin, often referred to as the "bonding hormone" or "love hormone." Oxytocin has been shown to have stress-reducing effects by modulating the activity of the amygdala, a part of the brain associated with processing emotions, including stress and fear.
Talking to others and finding your tribu can be very helpful. Knowing that you are not alone can contribute to calm the signs of stress and also to "let it out" by talking to others
The sixth step to reduce stress is to seek professional help. Sometimes, stress can be too much to handle on your own, and you may need the guidance and assistance of a qualified professional. This could be a doctor, a therapist, a coach, or a counselor. They can help you diagnose any underlying issues, such as anxiety, depression, or trauma, and provide you with appropriate treatment, such as medication, therapy, or coaching. They can also help you develop new skills, strategies, and resources to manage your stress better and improve your quality of life.
We can all be affected by stress and it occurs due to anxiety or other pressures or situations in our life. Understanding how to manage stress and prevent it becoming a problem is where a coach or educator comes in. They can help you recognise the signs of stress and then manage your response through your thoughts and actions. It is important to prevent stress levels from getting too high because it is then that you start to lose perspective, control over your emotions and it is harder to return to a state of calm.
As I explained at the beginning of this contribution, effective stress management requires an in-depth understanding of a powerful and toxic behavioural triang : triggers / defence mechanism / blind spots. If we don't take time to dig into this triangular dynamic, we won't be able to manage stress... We will just endure it ! Professionals can give us space, time, perspective, offer us a quality of listening so that we can decipher our unconscious biases that blur the right perception of situations. The consequences are always the same : we numb numerous emotions, we tune out whole swathes of relevant reflections or we overreact. Right professionals can give us greater clarity and perspective when faced with a stressful situation.
Il n'y a pas de "chemin magique" pour y arriver mais ?a commence déjà par une bonne connaissance de soi. Par moment, nous pouvons tellement être sur tous les fronts qu'on ne se rend même plus compte qu'on est envahi par le stress. Cela devient tellement notre norme qu'on vit sous "stress chronique" et que nous pouvons même avoir l'impression que c'est ce rythme qui nous convient, que c'est comme cela que nous nous sentons vivants ! Car sous stress, il y a un excès de cortisol qui se produit qui est fort délétère pour notre organisme mais également de la dopamine qui elle peut nous donner le sentiment de "ce pleinement vivant". Un premier pas alors vers un régulation du stress, serait déjà de savoir l'appréhender et l'identifier.
être accompagné par un professionnel permet cette prise de recul qui est parfois difficile lorsque l'on est dans la situation. Un professionnel vous apportera conseils avisés, un accompagnement adapté à vos besoins et à votre rythme. Demander de l'aide est essentiel pour prendre soin de soi
I agree, and as alluded to my comments above the professionals sought must understand how to help you regulate the automatic nervous system responses and rewire your subconscious for effective, long lasting stress relief. Learning to identify your unique triggers, shift them to glimmers and eliminate the blocks and blind spots enables you to dissolve stress, overworking, anxiety and burnout for good. 30+ years of research and peer-reviewed evidence shows you do not have to live with stress or the chronic cortisol and inflammation that it causes even if external circumstances don’t change. Relief can be fast and simple, when you tap into & utilize these processes that operate below conscious thought.
As little as 20 minutes of forest walking can awaken our brain’s own neuropharmacy. Our bodies produce more serotonin plus dopamine when we immerse ourselves in new, natural environments. Connecting with other humans who are good to us can do this as well. We have our own pharmacy in our brain: Dopamine, serotonin, norepinephrine, anandamide, endorphins. If we put ourselves in the right environment —> we can create our own natural pharmacologic synergy.
Here are the quickest ways to calm your nervous system (switching out of "fight or flight") when you're feeling overwhelmed, anxious, or stressed. 1) Deep breathing. Even 2-3 minutes can quickly create more feelings of calm. (When we're stressed, we don't realize it but we're often shallow breathing, which increases feelings of stress and anxiety.) Intentionally breathing slowly and deeply can be quick and effective. Additional breathing techniques to try: - Box breathing (a favorite of Navy seals.) - 4-7-8 Method 2) Movement. Even if it's just a few quick laps around the house or a walk down the block. Movement can also help to quickly calm and regulate your nervous system.
A 16 second meditation. Try it! Close your eyes. - Breathe IN for a count of 4. - Hold for a count of 4. - Breathe OUT for count of 4. - Hold the out breath for 4. Open your eyes. Now don’t you feel better? ??
Navigating feelings of overwhelm can be really tough. Stress affects the nervous system, triggering the 'fight or flight' response. To reduce this stress response, try mindfulness techniques like deep "belly" breathing or for a longer term strategy try incorporating a meditation practice into your day. Establishing a routine, staying connected with loved ones, and engaging in physical activity can also provide much-needed support for your nervous system. Prioritising self-care, breaking up tasks into manageable steps, and asking for help if needed are all positive steps to managing overwhelm.
I love the ideas shared here, they can all be helpful. One thing I find important to remember is that stress is a normal part of life. Its normal to feel some stress and "good" stress even motivates us to do what needs to be done/reach a goal/feed the cat/ finish a report. I can notice when the stress reaches the level, though, where I'm flooded with stress hormones so that I cannot think or act effectively. That's a good time to follow some of these prescriptions to get centred again. All day we can go from one state to the other, integrating these tools into our daily lives will help build our resilience. Excuse me now, Im off to chat to a friend...