In today's complex world, we often have to face a lot of different events and responsibilities that can stir up complicated feelings. Sometimes life becomes overwhelmingly stressful. I’m a practicing psychologist, and I want to share with you some strategies to cope with daily pressures that proved to be useful:
● Make space for self-care.
We all manage stress in different ways. Some self-care basics are getting enough sleep, prioritizing healthy food and getting exercise. Consider what specifically works for you - perhaps, it’s walking in a park on a sunny day, going to a cinema, dancing to your favorite music, meditating or having a warm bath. Make a list of all the activities that help you relax and recharge, and try to do at least one each day.
● Set boundaries.
It's important to recognize situations or people that trigger stress, so you can prepare for them or avoid them when needed. If some situations are hard to escape, set clear boundaries. For instance, at a family gathering, ask relatives not to bring up certain tense topics, or plan an exit strategy if conversations get a bad turn - excuse yourself politely and leave the room until it calms down. Another example: if a friend or a family member always calls you at night when you don’t want to talk, ask them to stop doing it or create a clear time limit on how long you can be on the call.
● Practice being present.
Being present in everyday life helps us enjoy the moment more, be aware of our thoughts and feelings without being caught up in them, and reduces stress and anxiety. Try being fully engaged in whatever you’re doing. The best way to do it is by using all of your 5 senses. Pay attention to the warmth of a hot drink, the aroma and taste of food, the texture of a blanket. Listen closely to your friends and family when you’re with them. As you walk outside, feel the wind or sun on your face and the ground under your feet. Focus on your surroundings, houses, trees and plants, and notice every sound: cars passing, people laughing, birds singing, songs from local cafes.
Focusing on these small details can help us instantly ground ourselves and feel more calm even amongst chaos. You can even create a “calm dawn kit” that will include objects to help you ground yourself at any time: for example, a squeeze ball, a scented cream or a candle, your favorite candies, a recording of nature sounds, a calming picture.
● Take a moment for gratitude.
Studies have shown that being grateful and thinking of positive things helps us cope with stress and improves emotional well-being. Here’s a simple practice that you can try:
- In the morning, after waking up, think of three things you are grateful for at this moment in your life. These can be simple but meaningful things. For example, the warmth and comfort of your home, the support of your loved ones, or the nice weather outside. Allow yourself to immerse in the state of gratitude and enjoy it.
- In the evening, before you go to bed, think about the past day. Remember three positive events that happened during the day - whether they were big events or small joys. For example, you had a great chat with a friend, tried a new dish in a cafe, watched a good movie, completed a task or just got through the day. Also allow yourself to feel gratitude for these moments.
For a better effect, write these things down as you think about them. It’s okay if you have a hard time feeling gratitude right away. Keep doing the practice on a regular basis and over time you may notice it feeling more natural.
● Reach out for support.
There’s something very healing in human connections and in knowing that we’re not alone in our struggles. Don't hesitate to reach out to close friends or family members you trust. Share your concerns and feelings with them. If there’s no one you can talk to, call a mental health helpline in your country. A person on the other line will listen empathetically and help you deal with these difficult emotions. It also can be helpful to search for local support groups where you can share your stories and talk about what’s bothering you in a safe environment. And if you feel like the stress is becoming too overwhelming, consider reaching out to a counselor or a therapist that will help you find the root of your problem and figure out ways to overcome it.
I hope these tips give you some ideas to make each day feel more manageable and less overwhelming. The key is to gently experiment with self-care strategies until you find what works for your needs. Feel free to share any other coping strategies that you find useful.
Hi,
Stress is the common factor for such anxiety. It release hormone called cortisol which causes us to crave food which are fatty, salty and sugary. Once you eat your anxiety eases and cravings return to normal.
Your overthinking is leading to stress, anxiety. It's because you are vulnerable to negative feelings . If any one says anything negative you feel bad. You give importance to what world says about you. If its negative then immediately you jump to something which stimulates positive emotions ie food in your case.
First we need to work on your overthinking and then on self confidence and overeating. it will take time but if you follow these strategies it will help you in longer run.
Find alternative strategies for over thinking:
See which strategy can work for you and implement that.
For negative thinking :
> Visualise the future
i want you think all the issues which are floating in your head like whether i did good job or how people perceive me etc will it affect in 3,5,10 yrs from now. You need to ask yourself these questions that
Every time you over think start asking questions to your mind why am i worrying about this? what will happen if people think negative about me? what is the end result?
> Circle of faith
I want you to draw a bigger circle and write in that 8 most important people in your life and write it. then within that bigger circle draw a small circle and write who is 5 most important people in your life from the 8 you wrote. Now a draw smaller circle within that and write 3 most important people from the 5 you wrote. so narrow down the names from 8 to 5 then 3. After this see if these are 3 people who matter to you most and are they talking negative about you. if yes then confront to them as you consider them close. If no then forget the rest other's it should not matter to you.
For self confidence :
start writing at least 5 pro's about yourself. elucidate why it is pro. give justification with example like i feel i am helping because i am available for my friends when required. start doing this everyday. repeat out those positive points in your mind. what you think about yourself is what you will reflect to others.
i hope this help. you need any therapy kindly email me. its given in the profile.