Today, stress is a normal part of life. Stress can get out of hand very quickly, no matter if it’s because of work, deadlines, family, obligations, or problems that come up out of the blue. A lot of people are stuck in a cycle of anxiety and being overwhelmed, always reacting to stressors without stopping. But what if there was a way to break the cycle? What if you could stop being so stress, stressed and find peace, even when things are crazy?
The most important thing is to stay present. We can stop stress responses, lower anxiety, and build resilience by staying in the present moment. This article talks about how stress works, why it’s important to stay in the moment, and provides useful tips to help you get out of the stress cycle right now.
Understanding the Stress Cycle
Stress causes a chain reaction of physical and emotional responses in your body. When you face a challenge, your threat, no matter in reality or imagination, your brain sends out a fight or flight signal. This fills your body with stress hormones, like cortisol and adrenaline, which get you ready to act quickly.
This kind of reaction is helpful in short periods of time, but long-term stress keeps your body working, which can cause:
- Thoughts that race through your mind
- Tension in your muscles
- Breathing that is too shallow
- A fast heart rate
- Difficulty focus
- Feelings of panic or being overwhelmed
This long-lasting state can awaken your immune system, make it hard to sleep, and make you feel anxious and depressed. Stress can be hard to deal with because it feeds on itself. When you think about stressful things, your body releases stress hormones, which make you more aware of threats and make you more stressed. This causes a cycle that just keeps looping and is difficult to get out of.
Staying Present Helps Deal with Stress
Stress cycle thrives on being stuck in the past or the future, thinking about what has happened or worrying about what will happen. Being present brings you back to the present, which is where your real power is.
Mindfulness, or paying attention to each moment without judging it, has been shown to:
- Lower cortisol levels
- Making anxiety and depression symptoms less
- Make it easier to focus and be flexible with your
- Help you control your emotions
When you’re present, your brain moves from the amygdala, which is in charge of stress, to the prefrontal cortex, which is in charge of reasoning and making decisions. This means that instead of acting on impulse, you deal with stress in a calmer and more effective way.
Staying Present when Stressed
Getting into the habit of being present takes practice. Especially when you’re stressed out. Here are some useful tools to help you stay grounded despite life’s challenges:
- Practice Grounding Techniques
Grounding brings your focus back to your body and stops your mind from going in circles of anxious thoughts.
Do this simple exercise:
- Name five things you can see around you
- Four things you can touch
- Name three things you can hear
- Name two things you can smell
- And name one thing you can taste.
This “54321” method helps you feel more connected to your surroundings and calms your nerves.
- Pay Attention to Breathing
Your breathing is a powerful way to control stress. When you feel stress levels rising:
- Breathing through your nose slowly and deeply for four counts
- Hold your breath for four counts
- Slowly, let out the air through your mouth
- Do this a few times in a row
This deep breathing turns on your parasympathetic nervous system, which is your body’s rest and digest mode. This will help you counteract the effects of stress.
- Pay Attention to What You’re Doing
Instead of trying to fight stress or get rid of it, just watch it without judging it. Pay attention to where you feel it in your body, what thoughts come to mind, and how you’re feelings change. Stress becomes less intense when you just recognize it without calling it good or bad.
- Make Small Goals
When you’re stressed threatens to take over, tell yourself something simple like, I will focus on what I can control right now or I will breathe through this moment. Intentions give you something to hold onto in your mind and remind you to be present.
Lifestyle Changes to Break the Cycle
Mindfulness techniques can help in the moment, but to lower high levels of stress, you need to make changes to your lifestyle that support your needs.
Make sleep a priority: Not getting enough sleep makes it harder to deal with stress. Try to get 7 to 9 hours of sleep every night and stick to a regular sleep schedule.
Get your body moving: Exercise releases endorphins, which are natural mood boosters that help balance out stress hormones. A daily 10-minute walk can make a difference.
Take care of yourself: Eating a balanced diet helps your brain work and gives you energy. Don’t drink too much caffeine or sugar, as these can make anxiety worse.
Make connections with others: Having meaningful relationships can help you deal with stress by giving you emotional support and a new point of view.
Limit how much media you take in: Scrolling through the news and social media all the time can make you more stressed. Make rules to keep your mind safe.
When to get help, even when you try your best, stress can still feel like too much to handle. If you have ongoing anxiety, trouble sleeping, or overwhelming emotions that get in the way of your daily life, talking to a mental health professional can give you more tools and support.
Cognitive behavioral therapy ( CBT), stress management, coaching, and meditation training are all great types of therapy that can help you stay present and deal with your stress better.
Conclusion
It’s impossible to completely get rid of stress, so breaking the cycle isn’t about removing your stress. It’s about changing how you deal with it. You can go from reacting to responding and from being overwhelmed to being calm and present.
You’re taking a big step toward finding peace in the middle of the chaos of life every time you stop, breathe, and focus on the present. Staying present becomes a natural habit that helps you stay healthy, no matter what problems you face, when you are consistent with your practice and patient. So the next time you feel stressed, remember that you’re calm Center is always close by, right here, right now.
