[8 Ways] Shift Your Thinking to Keep Stress At Bay
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As much as we try to eliminate it, stress is a common part of life.
If you find yourself daydreaming about selling everything you own, building a tiny house in the woods, living off grid and cutting ties with poor relationships, you may be experiencing quite a bit of stress.
However, if you think of it logically, let’s say you acted on that daydream— you’d eventually find yourself stressed about having grown enough crops for the winter, whether or not you chopped enough wood to keep you warm or how much rain you might get in the spring or is your fence built well enough to keep the goats in and the coyotes out.
The point is, whether you work in an office or hide away in a cabin, you’ll eventually find yourself face-to-face with stress.
The secret to keep stress at bay isn’t found in an off-grid cabin (although, there is quite a bit to say about quitting the rat race), but rather in the way you shift your thinking and your approach of your response to it.
The Impacts of Stress
Stress is a natural and common response that your body and mind experience when faced with challenging or demanding situations. It's the body's way of preparing for a "fight or flight" choice in situations that are perceived as threatening or overwhelming. Stress can be both physical and psychological, affecting various aspects of your well-being.
Chronic and excessive stress can physically make you sick.
I can attest to this first hand.
After years of an unhealthy relationship and working and going to school non stop to move away from it, my body began to let me know enough was enough.
It wasn’t until I was in a healthy place in life that the stress finally decided to rear its ugly physical effects— I was diagnosed with Stage IV Adrenal Fatigue. My hair and nails stopped growing, I gained weight, I had panic attacks out of nowhere when I had never had any before… it was ruthless. It ended up costing me my employment at my job at that time.
Don’t allow yourself to get to this level.
Here are 8 ways to shift your thinking to keep stress at bay.
Address Your Stress
It's important to recognize when stress is becoming overwhelming and when you need to take proactive steps to manage it effectively. Before you can shift your thinking to keep stress at bay, you first need to address your stress.
But let’s pause for a moment: it is important to note, however, that not all stress is bad. In fact, some level of stress can motivate and energize you to perform well. This is often referred to as "eustress."
The stress we want to shift your thinking to keep stress at bay is the kind that doesn’t make you feel good or challenged in a self-developmental way.
What Type of Stress Are You Experiencing?
There are two types of [bad] stress:
Acute Stress: This is short-term stress that is triggered by immediate challenges or pressures. It's a normal response and can even be beneficial in certain situations. (Think: “fight or flight”)
Chronic Stress: When stress persists over an extended period, it's called chronic stress. This can have a negative impact on both physical and mental health.
What is Your Cause of Stress?
Stress can be triggered by a wide range of factors, including work-related pressures, personal relationships, financial difficulties, major life changes, health issues, and more.
How is Your Stress Impacting You Physically?
Stress triggers a series of physiological responses in the body, including the release of stress hormones like cortisol and adrenaline. These responses prepare your body to react quickly and effectively to perceived threats.
Chronic stress tricks your body into believing it is in “fight or flight” all of the time. Your cortisol and adrenaline are released so often and so much that eventually, your adrenal glands become overworked and can’t produce the healthy amounts of cortisol and adrenaline at the appropriate times. Hence, adrenal fatigue. This can make you feel tired, sick, gain weight, not feel like yourself, not think clearly, not able to cope with even healthy stress, etc.
Even without reaching adrenal fatigue, chronic stress has been linked to a range of health problems, including cardiovascular issues, weakened immune system, digestive problems, and mental health disorders like depression and anxiety.
What Emotional and Psychological Impacts Do You Notice?
Stress can lead to a variety of emotional and psychological symptoms, such as anxiety, irritability, mood swings, difficulty concentrating, and feelings of overwhelm.
8 Ways to Shift Your Thinking to Keep Stress at Bay
When we practice yoga, we learn about attachment and the pain and suffering it can cause. Understanding this concept is critical to being able to combat and defeat what ails you.
Attachment can refer to our relationship with emotions we “attach” to people, places, things, who you are to other people in the world… even smell or touch. This is based on the world-acclaimed philosophy by A. Parthasarathy (See the “Resources” section at the end of this post for more reading on this topic)
When you are attached, you experience emotions around whatever you are attached to. Instead of being able to let go, stress arises (pain and suffering) and you soon find yourself in a predicament: “do I remain attached or do I let ‘it’ go?”
When you are presented with this fork in the road, you’ll feel stressed.
Certainly, if you shift your thinking, you can have a profound impact on managing and reducing stress.
Try These 8 Ways to Shift Your Thinking
Practice Mindfulness and Meditation
Engaging in mindfulness techniques and meditation helps you stay present and focused, reducing the tendency to dwell on stressors that are beyond your control. (See my meditation essentials list)
Reframe Negative Thoughts
Challenge negative or irrational thoughts by reframing them in a more positive or rational light. This can help you view situations in a more balanced and less stressful way.
Practice Gratitude
Regularly acknowledging the positive aspects of your life can shift your focus away from stressors. Consider keeping a gratitude journal to remind yourself of the good things you experience.
Focus on What You Can Control
Concentrate your energy on things you can influence and let go of things beyond your control. This shift in perspective can reduce feelings of helplessness and stress. Remember: you can’t solve any problem while laying awake at 2 a.m.
Set Realistic Goals
Establish achievable goals and break them into smaller, manageable steps. This prevents feeling overwhelmed and gives you a sense of accomplishment, which can counteract stress. If you are a list maker, keep a notebook or notepad nearby where you can check the steps to your goal off as you go. (Check out the “ADHD Planner”)
Prioritize Self-Care
Make self-care a priority. Engage in activities that bring you joy and relaxation, whether it's exercise, reading, spending time with loved ones or pursuing hobbies.
Practice Positive Self-Talk
Monitor your internal dialogue and replace self-criticism with self-compassion. Treat yourself with kindness and understanding, especially during challenging times.
Limit Exposure to Stressors
Evaluate the sources of stress in your life and minimize exposure to them when possible. This might involve setting boundaries, reducing time spent on social media or managing your workload more effectively.
BONUS TIP: Turn your bedroom into a quiet sanctuary and commit to getting a long, restful night’s sleep. Add soft sheets, an essential oil diffuser and an alarm clock that wakes you with soft light.
Consistent Yoga Practice May Be Your Biggest Stress Reducer
Naturally, I’m an advocate of yoga to help relieve stress. Practicing yoga consistently can address most of these eight ways to shift your thinking. The breath work, asanas and principles of yoga are meant to help you achieve one-ness with yourself and the universe. When you take time to dedicate to your practice, you train your brain (and body) in a positive mental and physical way.
I practiced hot yoga every single day throughout that stressful time in my life. I’ll never forget the day in class when the teacher’s lesson hit me and I knew what I had to do to change my life to eliminate that stress. It wasn’t going to be easy but I was able to see clearly through the fog and make it happen.
I then began what is now the happiest time of my life— until COVID hit and the studios shut down. As I look back, I realize it was yoga that kept that stress at bay enough to keep me well.
But, when the studio closed, I lost my outlet to eliminate stress. I tried to practice at home but home became the only place all of us were. The kids were all home in a virtual school setting, my husband and I were both home working… there was no escape. I’m sure this drums up your own version of COVID lockdown in your life.
Even though I was training to become a yoga instructor, there was nowhere for me to connect with others in a physical space. For me, that was important. After I got my certification, I had no opportunity to teach in a studio. It was during this time, I became my sickest even though I was at my happiest in my life.
The way that worked best for me to reduce my stress and shift my thinking wasn’t available like it had been before.
Links & Resources Mentioned in this Post
The Holocaust of Attachment by A. Parthasarathy: A look into the philosophy of the human burden of attachment and how to overcome it.
The ADHD Planner by Epic Self: An undated blend of journal and planner to help keep track of your mood, emotions, branistoming and important projects so you can stay on track
Hatch 2 Restore Sunrise Alarm Clock: A customizable alarm clock that uses soft light to wake you.
Minee3 Visual Timer: Study tool for high focus and efficiency
Remember that shifting your thinking takes practice and consistency. These strategies may not eliminate stress entirely, but they can certainly help you manage it more effectively and build resilience over time. If your stress becomes overwhelming or persistent, don't hesitate to seek professional support from a therapist or counselor.
Namasté,
Jen
**Please note: I am not licensed to give medical advice, nor am I offering any in this post. If you find that your stress is interfering with your daily life or overall health, consider reaching out to a healthcare professional or mental health expert for guidance and support.
