Work to Lower Anxiety and Stress

Dr. Larry Cohen, Therapist and Life Coach, NJ Therapy and Life Coaching in Voorhees NJ (856) 352-5428 Contact NJ Therapy & Life Coaching

“I feel overwhelmed. I am behind on a work assignment. I took on another assignment so I could make some extra money. But Sharon is about to have a baby, and I’m working on finishing the baby’s room. I found mold under one of the walls and had to have that fixed. I’m upset that I gained back all of the weight I lost. I’m not eating right or exercising. What should I do?”

When you find yourself feeling overwhelmed, the first thing to do is create a to-do list and break down each task into smaller, more manageable tasks. It is important to “box up” each problem. Here, you separate the problems and focus on resolving THEM one at a time. Work on seeing each issue as separate from the others. Resolution is the goal, so putting everything together into one cauldron doesn’t work. That’s why you’re feeling overwhelmed.

How Did This Happen?

An important question is how this happened—what could you have done to avoid being overwhelmed? When you look at the problems, you should reflect on what you did wrong to get where you are.

It’s easy to say yes when you should be saying no. You need to set boundaries and not commit to things that aren’t essential. What is important and what is not? You are one person. Unless you have someone you can delegate tasks to, you need to reflect on the problems and recognize what you shouldn’t have taken on. In the example above, my client took on more work so that he could make more money. Making more money is great, but is now the right time to take on the extra work? You are having a baby! What else could be more important than that? It is essential to prioritize the issues and let those you can let drop away go. You should also assess how hard it is to resolve certain issues.

It’s All About Anxiety and Stress

Being overwhelmed creates anxiety and feeling stressed. It is this feeling of stress that is behind your feeling overwhelmed. This is about lowering anxiety. What else can you do? Deep breathing is easy, and meditation can alleviate feelings of stress and anxiety. Talking about what is on your plate is also helpful. When you talk to someone about your feelings of anxiety and why you are feeling stressed, you have the opportunity to hear what another person may do to address the problems. This is a classic example of “two heads are better than one.” Talk to someone you trust, like your spouse or therapist, and brainstorm to find solutions.

Proper self-care is essential to avoid anxiety and stress. Make sure you are taking care of yourself physically. When people feel overwhelmed, they tend to forget about doing things they love and only focus on their anxiety and stress. When you begin finding solutions to your problems one by one, your anxiety lessens, and your stress begins to subside. To Learn more, read Anxiety and Worry, and Becoming Mindful and Aware.