April 2023: Stress Awareness Month

Are you feeling overwhelmed, anxious or stressed?

This national stress awareness month, use these 4 steps to combat burnout, overwhelm and anxiety.

Everyone experiences stress, anxiety and overwhelm differently. And symptoms differ greatly. Noticing how stress and anxiety effect you is key in helping you overcome it. Seeking to understand your own triggers and symptoms it is a form of self-empowerment.

Getting to know yourself is a vital part of overcoming internal struggles and moving forward in life, so cultivate an interest in all parts of yourself, including the parts that feel difficult to understand or are hard to think about. Self knowledge is self-awareness, the root of self-growth. If we can’t learn to nurture and value ourselves for all our flaws (yep, nobody’s perfect), then how can we expect anyone else to?

1.Empowered mindset - be kind to yourself

Notice your internal voice. This is so vital, I can’t say it enough.

How do you talk to yourself? Do you give yourself a hard time or self-criticise? There are no words more powerful than those you say to yourself.

Honour yourself by accepting all parts of yourself, especially your vulnerabilities because this is the part of you that needs your kindness and understanding most. Self compassion is key in building and reinforcing self-esteem. Be good to you and say positive encouraging words to yourself. Be as kind to yourself as you would be to a small child or vulnerable person who needs your love and support.

Don't punish yourself with negative self talk. Remind yourself that everything you do in life, every experience, every failure, every achievement is a lesson.

You are constantly learning and evolving whether you notice it or not. So no matter what you are doing, even if you feel like you have made poor choices or acted unwisely, wasted time or made a mistake, it simply makes you human. Remember this, appreciate the lesson and be kind to yourself.?

2.Cancel Fear Of Failure

Do you suffer from a fear of failure? Do you worry that things won't work out?

Self-doubt is linked with fear of failure. But in order to progress we have to risk failing. It’s part of growth because from failure we can learn.

It’s important to forgive your mistakes because these are the biggest teachings of all.

When you are hurt and disappointed by the way something turned out, remember that now it has passed, it’s made way for something else. Take the opportunity to reflect on how things can be different, better and more right for you next time.

In the words of Michael Jordan: “Don’t be afraid to fail, only to never try”.

Most successful business people fail before they succeed, in fact many of the worlds most successful entrepreneurs went bankrupt multiple times before they hit big. The difference? Mindset. They shifted their mindset and learned to see failure as a friend because they know it’s part of growth. They failed but they tried again and again and they kept trying until they succeeded. Failure didn’t stop them, instead they became better at solving problems.

Once you solve a problem it isn’t a problem anymore, it’s an experience. And experience is a great teacher.

3. Overwhelm is often a lack of clarity

Feeling stressed and overwhelmed is linked with lack of clarity and focus. It’s a result of not knowing what to do next, what to change or how to change it. You feel so overwhelmed that you have no idea what to focus on, let alone how to move forward.

Reflect on why you feel overwhelmed. Because knowing why will help you on the path to clarity.

For example, if you want to change something, think about why. Ask yourself:

How will it benefit your situation?

How will it help you or others around you?

Write it down to help crystallise your thoughts. This will help you focus on the solution rather than the problem and help you gain clarity.

Remember, once you solve a problem, it isn’t a problem anymore its an experience.

4. Breathe.

Nothing changes your internal state quicker than how you breathe.

Did you know that when you breathe deeply it activates your para-sympathetic nervous system and sends signals to your brain to release calming chemicals?

Militaries and Intelligence agencies all over the world teach breathing techniques to personnel who work in extreme stress situations. It is also known as Tactical Breathing (TB) and is used to calm the nervous system - Public Speakers, Surgeons, Anxiety Sufferers all benefit from Tactical Breathing.

?When people feel anxious or panicked, their breathing often becomes fast and shallow which increases their sense of panic. Next time you feel anxiety building, take some deep breaths so that your body can activate its natural internal calming mechanisms.

To begin with, try this simple method to calm your nerves:

Try inhaling for 6 seconds and exhaling for 8 seconds.

Research shows that if your exhale is longer than your inhale, it helps to calm the nervous system. Take a few minutes to do this and you will start to feel calmer. You could even introduce it as a daily practice and use the technique frequently, whenever you?notice that your breathing has become quick and/or shallow.

Take time to breathe properly and deeply. Remind yourself to do this regularly.?

?

Remember to be kind to yourself. You deserve it.

Warmly,

Gemma?

Therapy & Coaching provide a confidential, empathic, non-judgemental space in which to talk about your thoughts and feelings.

I am a registered Clinical Psychotherapist and qualified RMT Strategic Intervention Coach. My clinical training and experience enables me to combine therapeutic knowledge with Coaching expertise. I help my clients change their lives. I have a special interest in working with creativity for mental health and increasing diversity in creative industries.

Gemma Levitas | [email protected]

Clinical Psychotherapist, Coach and Mentor