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How to Stop Being Constantly Overwhelmed

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How to Stop Being Constantly Overwhelmed

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I chose this video because I get overwhelmed and stressed VERY easily and I hate it so I'm hoping that this video can help me out. One part of the video that helped clarify something to me was when he talked about Sprints. Sprints are when you are constantly working at something with no breaks or really anything to stop you, which eventually leaves you to be burnt out. In these sprints, you might also sacrifice a lot of valuable things just leaving you more stressed out. I had an idea of what causes people to get burnt out before watching this video, but hearing it explained in this way helped me understand even better and it's nice to have a term to refer to burn out. Basically, this video has taught me that it's okay and even beneficial to step back from something if you don't feel comftorable doing it at the time doing it or your feeling burnt out. There is no use continuing to work when you've hit a dead end, so its just better to come back later.

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How to Stop Being Constantly Overwhelmed

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I am pretty much always tired which could come from multiple different things like not getting enough sleep, something to do with my diet, or the fact that I have minor thalassemia. This sometimes leaves me stressed out because I want to do my work to my best ability and just get it done and over with, but then I find it harder to think or get stuff done because I am tired. I chose this video to see techniques to feel more energized and see what could work best for me. One thing that I found in the video that could help me out is that sleep is a lot more complicated than I thought. Apparently getting 8-10 hours of sleep to wake up energized is a myth and you instead need to focus on getting all of your sleep cycles in. I only get 6-7 hours of sleep per day but what's more harmful in my quest to become more energized is that fact that I get up twice per night for no reason at all. This ruins my sleep cycles and causes me to feel more sleepy. Something that I already do that was mentioned in the video was go on a walk. This is usually my go to for something like this, but even then I am sometimes left tired. I do this when I'm stressed as well. It's like clearing the cache on a app that is constantly buggy or restarting your phone. I used to go on an hour walk as soon as I'd wake up everyday and that usually had me ready for the day so I might get back into the habit of doing that. Caffiene was something else that was mentioned in the video and they said that it shouldn't always be used, but can be used sometimes. This doesn't apply to me, I hate it. Caffiene just seems to make things worse for me. It makes me jittery, more anxious and stressed, it leaves a dry taste in my mouth and before I know it, I am more tired than before I had the caffiene. So basically, I just need to go outside more and figure out how to get better sleep

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I know that you aren't supposed to view faliure as something bad but you should rather look back to see what you can learn, but I find that I often can't do that. To me, faliure just stresses me out because I am a perfectionist (I think) and failure means that something has gone wrong and I hate it. Something that I like about the video is that it feels relatable, especially when he talks about where he failed. Something that I need to do more that was mentioned in the video is to distance my self from the failure. If I fail at something, big or small, I will usually try to confront it as soon as possible and make sure that it gets to, or at least gets close to what I believe it should be. This is the opposite of what I should be doing sometimes it can just be better to walk away. People have a lot of emotions when they fail, me included, so it could just be better to walk away, cool down and come back to whatever you failed at later with a cleared up mind. Once you do that, you can probably fix up whatever you have to not only more easily, but better than if you didn't give yourself some distance. The rest of the video seems pretty self explanitory. The only other thing that I think I need to focus on more is asking for help. I love hanging out with my family and friends, but I hate working with them (if its not something that is typically fun for me). I would rather figure it out myself as someone sitting right next to me trying to help me might just cause more issues, and it might cause me to do things differently to what I'm want to do to finish a task. Although it is better to just work things on my own like I usually like to, it is also good to ask for hel, especially on things that I know nothing about.

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How to Bounce Back from Failure - College Info Geek

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How to Reduce Stress by Prioritizing and Getting Organized

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How to Reduce Stress by Prioritizing and Getting Organized

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This isn't something that I struggle with at all really but rather something I notice helps me stay less stressed. I think that I am a pretty organized person, even if it may be in a messy way, and this is something that usually helps me reduce stress. Staying organized helps you know where everything is at all times, making it so you don't panic if you can't find something and makes it harder to lose things. Not knowing where stuff are and losing stuff makes me stressed, so staying organized helps reduce stress by eliminating those things from happening. You can also be organized with your time which, in my opinion, is even more important. Having schedule makes it so you always know what you are doing at a certain time rather than doing nothing because you don't know what to do, and then suddenly realizing that you have to finish a lot of work. Having a flexible schedule helps even more as during the day, there will be more and more that you realize you will have to do. By having a flexible schedule, you are able to fit these things in more easily and get them done. I chose this article because it is just another way to stay less stressed that I didn't really see mentioned in the video's that I chose to watch.

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Stress and anxiety can sometimes feel like internal clutter or chaos, so it's no surprise that some of us find ourselves struggling to stay organized when we're stressed. It works the other way, too - we can find ourselves more stressed when our space, schedules, and to-do lists feel out of control.

We've all been there, right? For many of us, one of the biggest hurdles to productivity is prioritizing or organizing our thoughts, especially when we're rushed, trying to accomplish a lot or have a past due item hanging over our heads. The good news is that by prioritizing and getting organized we can reduce stress which helps make us feel more confident about our tasks at work, school, and home.

Tips for Prioritizing

Two things that can get in the way of our plans to prioritize are not clearly ordering tasks and underestimating how much time they'll take. If we have to stop after every task and spend time weighing the pros and cons of what to do next, then we aren't maximizing our time and could be creating more stress and frustration. Here are four simple steps to prioritizing:

1. Write it down: Make a list of tasks with deadlines (be sure to build in enough time for slight delays or need for revisions)

2. Rank it: Order each in importance

3. Add it to your calendar: Put tasks in your calendar in blocks so you have time to complete them

4. Be flexible: Revisit your list as things come up or need adjusting

Remember to avoid distractions when focused on a task. Despite what it feels like, humans don't actually multitask, they serially toggle. In fact, research shows that it takes about 25 minutes to return to the original task after a distraction, even if it's really brief. In other words, the 30 seconds you dedicate to quickly check in on social media doesn't actually take 30 seconds, it takes 25 minutes and 30 seconds! So, try to stick to one task at a time. Give yourself breaks and use those to check emails, look at social media, etc. Many of us are the most productive at the beginning of our day or our work sessions, so you may want to prioritize tasks that require more focus earlier than later. This also helps you to limit procrastinating (not that you'd do that).

Tips for Organizing

Organizing looks different for everyone. For some of us, we know exactly where a piece of paper is in a pile on our desks, even when it looks chaotic to others. Some of us need things color-coded, itemized, placed in labeled folders, etc. Others of us are somewhere in between. It's important to find what works for you and more importantly, what you can maintain over time. Don't strive for perfection and then beat yourself up when those papers start to pile up. Try and think about what will help and what you can keep up with.

There are two areas to focus on when it comes to organization: your space and your calendar. Research proves that clutter actually affects our brains and it's hard to concentrate when you're surrounded by too much stuff. In fact, a Princeton University study found that the presence of "task-irrelevant objects" can make it substantially more difficult to focus. That doesn't mean you need to get all Marie Kondo, but clearing some space and putting things away can lead to reduced stress and more productivity.

Organize Your Space

We can't control your messy roommate, but you have ½ the room, so here's what you can do to control your own space.

Organize your drawers

Let's get real. A parent or caregiver probably got you all moved in and now you have clothes vomiting out of every drawer. Take an hour, pull everything out and try and group items together: sweatshirts, sweatpants, underwear/bras, shorts, t-shirts, you get the picture. If you know which drawer holds which items, it makes it that much easier to find things when you are late to that 8am class.

Organize your books/folders/files

From actual textbooks to digital syllabi, assignments, and more, keeping track of all your work and materials is daunting. If you can, try and create folders on your Google Drive for each class and keep your books neatly stacked on your desk for easy reference. And because the internet can be finicky it might help to have a binder with important notes and files printed in case you ever need to reference something when the wi-fi goes down.

Organize your backpack or briefcase

It's your lifeblood. And, if you're in school, it probably holds a lot more than just books. From supplies like pens, pencils, and paper, to protractors, calculators, snacks, keys, and your computer, your backpack holds everything and then some. In order to be sure you have everything you need for the day, create a checklist for each day with all of your classes and what you need and pack up the night before. This way you know exactly what you need for each class and aren't running home to get something when you're pressed for time.

Organize Your Calendar

It's easy to forget things when they aren't written down. That's why keeping a calendar (digital or paper, if you're old school) is such a game changer. By having things in your calendar, you free up brain space that you'd need to remember them. This takes some pressure off and allows you to focus on the tasks at hand.

Here are a few things you can and should put in your calendar:

1. All your classes

2. Assignment due dates

3. Clubs and extracurricular activities

4. Office hours or other meetings with your teachers or professors

5. Group project meetings

6. Your job schedule (if you have one)

7. Any credit card or other bills you need to pay monthly

For anything important, be sure to set alerts (minutes, hours, or a day before) and you can even put assignments at the top of a digital calendar as an All Day event to remind you what you need to work on or hand in.

When It All Becomes Too Much

Maybe you've tried to prioritize and get organized and it's not helping. Or maybe you know someone who just can't seem to get on top of all they need to do. JED has resources to help, and of course, if you're struggling with stress or know someone who is, don't hesitate to ask for help and speak to a professional.

GET HELP NOW
Text "START" to 741-741 or call 1-800-273-TALK (8255)

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How to Reduce Stress by Prioritizing and Getting Organized| JED

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Stress and anxiety can sometimes feel like internal clutter or chaos, so it's no surprise that some of us find ourselves struggling to stay organized when we're stressed. It works the other way, too - we can find ourselves more stressed when our space, schedules, and to-do lists feel out of control.

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This article helped me get a better idea of what stress actually is. It gave a simple definition as well as what it can do to you both mentally and physically, and how it is caused. This fits in with the videos as it is basically an overview of what they are trying to solve, or at least what I am trying to solve, which is a way to stay less stressed.

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Stress is a natural reaction to not being able to cope with specific demands and events, but ongoing stress can affect a person's health and wellbeing. Tips for managing stress include exercise, setting priorities, and speaking with others, which may include counseling.

These demands can come from work, relationships, financial pressures, and other situations, but anything that poses a real or perceived challenge or threat to a person's well-being can cause stress.

Stress can be a motivator, and it can even be essential to survival. The body's fight-or-flight mechanism tells a person when and how to respond to danger. However, when the body becomes triggered too easily, or there are too many stressors at one time, it can undermine a person's mental and physical health and become harmful.

Stress is the body's natural defense against predators and danger. It causes the body to flood with hormones that prepare its systems to evade or confront danger. People commonly refer to this as the fight-or-flight mechanism.

When humans face a challenge or threat, they have a partly physical response. The body activates resources that help people either stay and confront the challenge or get to safety as fast as possible.

The body produces larger quantities of the chemicals cortisol, epinephrine, and norepinephrine. These trigger the following physical reactions:

increased blood pressure

heightened muscle preparedness

sweating

alertness

These factors all improve a person's ability to respond to a potentially hazardous or challenging situation. Norepinephrine and epinephrine also cause a faster heart rate.

Environmental factors that trigger this reaction are called stressors. Examples include noises, aggressive behavior, a speeding car, scary moments in movies, or even going out on a first date. Feelings of stress tend to increase in tandem with the number of stressors.

According to the American Psychological Association (APA)'s annual stress survey in 2018, average stress levels in the United States were 4.9 on a scale from 1 to 10. The survey found that the most common stressors were employment and money.

Stress slows down some normal bodily functions, such as those that the digestive and immune systems perform. The body can then concentrate its resources on breathing, blood flow, alertness, and the preparation of the muscles for sudden use.

The body changes in the following ways during a stress reaction:

blood pressure and pulse rise

breathing speeds up

digestive system slows down

immune activity decreases

muscles become more tense

sleepiness decreases due to a heightened state of alertness

How a person reacts to a difficult situation will determine the effects of stress on overall health. Some people can experience several stressors in a row or at once without this leading a severe stress reaction. Others may have a stronger response to a single stressor.

An individual who feels as though they do not have enough resources to cope will probably have a stronger reaction that could trigger health problems. Stressors affect individuals in different ways.

Some experiences that people generally consider to be positive can lead to stress, such as having a baby, going on vacation, moving to a better home, and getting a promotion at work.

The reason for this is that they typically involve a significant change, extra effort, new responsibilities, and a need for adaptation. They also often require a person to take steps into the unknown.

A person may look forward to an increased salary following a promotion, for example, but wonder whether they can handle the extra responsibilities.

A persistently negative response to challenges can have an adverse effect on health and happiness.

For example, a 2018 review of studies found associations between work-related stress and coronary heart disease. Despite this, the authors could not confirm the exact mechanisms through which stress causes coronary heart disease.

Other literature has shown that people who perceive stress as having a negative effect on their health may be at higher risk for coronary heart disease than those who do not.

However, being more alert to the effects of stress may help a person manage it more effectively and cope better.

The National Institute of Mental Health (NIMH) recognize two types of stress: acute and chronic. These require different levels of management.

The NIMH also identify three examples of types of stressor:

routine stress, such as childcare, homework, or financial responsibilities

sudden, disruptive changes, such as a family bereavement or finding out about a job loss

traumatic stress, which can occur due to extreme trauma as a result of a severe accident, an assault, an environmental disaster, or war

Acute stress

This type of stress is short-term and usually the more common form of stress. Acute stress often develops when people consider the pressures of events that have recently occurred or face upcoming challenges in the near future.

For example, a person may feel stressed about a recent argument or an upcoming deadline. However, the stress will reduce or disappear once a person resolves the argument or meets the deadline.

Acute stressors are often new and tend to have a clear and immediate solution. Even with the more difficult challenges that people face, there are possible ways to get out of the situation.

Acute stress does not cause the same amount of damage as long-term, chronic stress. Short-term effects include tension headaches and an upset stomach, as well as a moderate amount of distress.

However, repeated instances of acute stress over an extended period can become chronic and harmful.

Chronic stress

This type of stress develops over a long period and is more harmful.

Ongoing poverty, a dysfunctional family, or an unhappy marriage are examples of situations that can cause chronic stress. It occurs when a person can see no way to avoid their stressors and stops seeking solutions. A traumatic experience early in life may also contribute to chronic stress.

Chronic stress makes it difficult for the body to return to a normal level of stress hormone activity, which can contribute to problems in the following systems:

A constant state of stress can also increase a person's risk of type 2 diabetes, high blood pressure, and heart disease. Depression, anxiety, and other mental health disorders, such as post-traumatic stress disorder (PTSD), can develop when stress becomes chronic.

Chronic stress can continue unnoticed, as people can become used to feeling agitated and hopeless. It can become part of an individual's personality, making them constantly prone to the effects of stress regardless of the scenarios that they encounter.

People with chronic stress are at risk of having a final breakdown that can lead to suicide, violent actions, a heart attack, or stroke.

People react differently to stressful situations. What is stressful for one person may not be stressful for another, and almost any event can potentially cause stress. For some people, just thinking about a trigger or several smaller triggers can cause stress.

There is no identifiable reason why one person may feel less stressed than another when facing the same stressor. Mental health conditions, such as depression, or a building sense of frustration, injustice, and anxiety can make some people feel stressed more easily than others.

Previous experiences may affect how a person reacts to stressors.

Common major life events that can trigger stress include:

job issues or retirement

lack of time or money

bereavement

family problems

illness

moving home

relationships, marriage, and divorce

Other commonly reported causes of stress are:

abortion or pregnancy loss

driving in heavy traffic or fear of an accident

fear of crime or problems with neighbors

pregnancy and becoming a parent

excessive noise, overcrowding, and pollution

uncertainty or waiting for an important outcome

Some people experience ongoing stress after a traumatic event, such as an accident or some kind of abuse. Doctors will diagnose this as PTSD.

Those who work in stressful jobs, such as the military or the emergency services, will have a debriefing session following a major incident, and occupational healthcare services will monitor them for PTSD.

The physical effects of stress can include:

sweating

pain in the back or chest

cramps or muscle spasms

fainting

headaches

nervous twitches

pins and needles sensations

A found that the stressors that parents experience, such as financial troubles or managing a single-parent household, may also lead to obesity in their children.

Emotional reactions can include:

Stress-associated behaviors include:

food cravings and eating too much or too little

sudden angry outbursts

drug and alcohol misuse

higher tobacco consumption

social withdrawal

frequent crying

relationship problems

If stress becomes chronic, it can lead to several complications, including

anxiety

depression

heart disease

high blood pressure

lower immunity against diseases

muscular aches

PTSD

sleeping difficulties

stomach upset

erectile dysfunction (impotence) and loss of libido

A doctor will typically diagnose stress by asking an individual about their symptoms and life events.

Diagnosing stress can be challenging because it depends on many factors. Doctors have used questionnaires, biochemical measures, and physiological techniques to identify stress. However, these may not be objective or effective.

The most direct way to diagnose stress and its effects on a person is through a comprehensive, stress-oriented, face-to-face interview.

Treatment includes self-help and, when an underlying condition is causing stress, certain medications.

Therapies that may help a person relax include aromatherapy and reflexology.

Some insurance providers cover this type of treatment. However, it is important for people to check coverage with their provider before pursuing this treatment. Knowing the details about a potential treatment can help prevent it from adding to any ongoing stress.

Medicines

Doctors will not usually prescribe medications for coping with stress, unless they are treating an underlying illness, such as depression or an anxiety disorder.

In such cases, they may prescribe an antidepressant. However, there is a risk that the medication will only mask the stress, rather than help the person deal with it. Antidepressants can also have adverse effects, and they may worsen some complications of stress, such as low libido.

Developing coping strategies before stress becomes chronic or severe can help an individual manage new situations and maintain their physical and mental health.

People who are already experiencing overwhelming stress should seek medical assistance.

People may find that the following lifestyle measures can help them manage or prevent stress-induced feelings of being overwhelmed.

Exercise: A 2018 systematic review of animal studies found that exercise can reduce memory impairment in subjects with stress, although studies on humans are necessary to confirm this.

Reducing the intake of alcohol, drugs, and caffeine: These substances will not help prevent stress, and they can make it worse.

Nutrition: A healthful, balanced diet containing plenty of fruit and vegetables can help maintain the immune system at times of stress. A poor diet can lead to ill health and additional stress.

Priority management: It may help to spend a little time organizing a daily to-do list and focusing on urgent or time sensitive tasks. People can then focus on what they have completed or accomplished for the day, rather than on the tasks they have yet to complete.

Time: People should set aside some time to organize their schedules, relax, and pursue their own interests.

Breathing and relaxation: Meditation, massage, and yoga can help. Breathing and relaxation techniques can slow down the heart rate and promote relaxation. Deep breathing is also a central part of mindfulness meditation.

Talking: Sharing feelings and concerns with family, friends, and work colleagues may help a person "let off steam" and reduce feelings of isolation. Other people may be able to suggest unexpected, workable solutions to the stressor.

Acknowledging the signs: A person can be so anxious about the problem causing the stress that they do not notice the effects on their body. It is important to be mindful of any changes.

Noticing signs and symptoms is the first step to taking action. People who experience work stress due to long hours may need to "take a step back." It may be time for them to review their working practices or talk to a supervisor about finding ways to reduce the load.

Most people have an activity that helps them relax, such as reading a book, going for a walk, listening to music, or spending time with a friend, loved one, or pet. Joining a choir or a gym also helps some people relax.

The APA encourage people to develop networks of social support, for example, by talking to neighbors and others in the local community or joining a club, charity, or religious organization.

Those who often feel as though they do not have the time or energy for hobbies should try some enjoyable new activities that make them feel good. People can turn to their support network if they need ideas.

Being part of a group can reduce the risk of stress developing and provide support and practical help when challenging circumstances develop.

People who find that stress is affecting their daily life should seek professional help. A doctor or psychiatric specialist can often help, for example, through stress management training.

Stress management techniques

Stress management can help by:

removing or changing the source of stress

altering how a person views a stressful event

lowering the effects that stress might have on the body

learning alternative ways of coping

Stress management therapy pursues one or more of these approaches.

People can develop their stress management techniques by using self-help books or online resources. Alternatively, they can attend a stress management course.

A counselor or psychotherapist can connect an individual who has stress with personal development courses or individual and group therapy sessions.
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Stress: Why does it happen and how can we manage it?

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Stress is essential for survival. The chemicals that it triggers help the body prepare to face danger and cope with difficulty. However, long-term stress has links to health conditions. Learn more here.