If you don't break these 5 habits, stress will become a way of life
If you don’t give up these 5 habits, stress can become an integral part of your life.
Stress is a natural response of the human psyche to changes in life. Events such as moving to a new place, starting a new job, getting married, or having a child can cause temporary tension. However, some habits can prolong this state and turn it into chronic stress.
**1. Constantly expecting the worst**
Thoughts such as “My boss is calling to fire me,” “If I take a break, something bad will definitely happen” indicate that a person is constantly expecting the worst. Such a person experiences events that have not yet happened, or perhaps will not happen at all.
**What to do?**
Ask yourself the following questions:
* What facts are my anxious thoughts based on?
* Is there evidence that my anxiety is unfounded?
It also helps to assess the probability of the "chain of disasters" that is unfolding in your mind from 0 to 100 percent.
If it is difficult to overcome anxiety on your own, you can consult a psychotherapist.
**2. Avoiding everything that causes discomfort**
Thoughts like "It's nothing anyway", "This is too difficult for me, I can't handle it" encourage a person to avoid uncomfortable situations. This may provide short-term relief, but in the long term it only increases anxiety.
In this case, exposure therapy is used. That is, a person gradually gets used to the situation that scares or causes discomfort.
For example, a person who is afraid of dogs on the street can first watch videos about dogs, then observe them from a distance, and then try to get closer in safe conditions.
The important thing is not to rush and get used to each stage sufficiently.
**3. Trying to relieve stress with quick fixes**
Thoughts like "I'll eat a candy bar and it'll go away," or "I'll have a couple of cocktails and I'll fall asleep faster" also lead to ineffective ways of managing stress.
Drinking alcohol, overeating, scrolling through social media, or binge-watching TV shows until late at night may provide initial relief. However, this is usually temporary and slows down the body's recovery.
Instead, try to:
* practice digital hygiene;
* regulate your sleep schedule;
* connect with loved ones in person;
* get regular physical activity;
* eat a healthy diet;
* get outside;
* find a balance between work and leisure.
**4. Constantly criticizing yourself**
Thoughts like "I'm so unlucky," "I have to be perfect" can lead to low self-esteem and constant anxiety.
The inner critic keeps repeating thoughts like, “I need to do better,” “This isn’t good enough,” and “It’s a shame to take a break.”
**What to do?**
Learn to separate the mistake from your personality. Instead of saying, “I’m bad,” think, “I made a mistake in this situation.”
It’s also important to define in advance when the result is considered good enough. Not everything has to be perfect.
**5. Seeking assurance in times of uncertainty**
Some people try to feel calm by reading all the news, calculating all possible developments in advance, or constantly creating a “Plan B.”
But the more assurance we seek, the more uncertainty we face. As a result, trying to reduce anxiety itself creates new anxiety.
**What to do?**
First, challenge the idea that “my anxiety helps me.” Ask yourself, "Is this worry making things better or just making me more stressed?"
Then gradually reduce the amount of time you spend reading the news, checking social media, or checking the same thing over and over again.
The important thing is not to eliminate stress completely, but to try to prevent it from taking over your life.