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Eight Proven Tips to Stop Feeling Stressed Out, Overwhelmed & Totally Exhausted

Eight Proven Tips to Stop Feeling Stressed Out, Overwhelmed & Totally Exhausted

Are you one in five people that feel anxious all of the time or a lot of time? A 2014 survey of Mental Awareness Week in UK shows only one in twenty people never feel anxious. According to Anxiety & Depression Association of America (ADAA), women are more likely to feel anxious than men. Wait, there’s more! One-fifth of people who have experienced anxiety do nothing to cope with it. Comfort eating is used by a quarter of those who suffer with feelings of anxiety, and women and children are more likely to use this way of coping.

Is that normal?

We accept these feelings as a part and parcel of our fast paced digital lives. As we go about our routines, we brush these little pesky feelings as a one-off and accept the signs as bad habits, tiredness, sugar cravings, or poor sleep, only to cause further damage in terms of confidence, relationships, health and our lives.

Anxiety is a very real and unpleasant physiological condition and not one that we can brush off. It is created by over-stimulation of the adrenal glands. Adrenal glands are tiny organs sitting just above the kidneys and secrete hormones including cortisol and adrenaline. They produce the hormones Pregnenolone (the Mother Hormone), DHEA, estrogen, progesterone and testosterone, cortisol and epinephrine (adrenaline). The adrenal glands are your body’s first line of defense against the stresses of daily living – they give orders to the reproductive organs, play a role in thyroid function and metabolism and regulate the fight-or-flight stress response.
Cortisol is the main stress hormone made in your adrenal glands and it’s designed to get you out of danger. When you’re in a stressful situation, you feel the positive effects of cortisol – the rise of energy, the sharp focus, the charge.

Cortisol has 3 main jobs: raise blood sugar (to feed muscles so you can run or fight), raise blood pressure, and modulate immune function.

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There are two key points about a healthy stress response that need to be emphasized: first, it takes priority over all other metabolic functions in the body and second, it wasn’t designed to last very long.

Our ancestors used this response to escape life-threatening situations, like fleeing from wooly mammoths. Their adrenals would release adrenaline and cortisol which would immediately increase their heart rate and blood pressure, release energy stores for immediate use, shut down digestion and other secondary functions, and sharpen their senses. Thousands of years later, our bodies still respond the same way, except nowadays we are not running away from anything. In the past there would be acute moments of stress followed by periods of rest, but today we are in a constant state of less-threatening but chronic stress – tight deadlines, a mean boss, bills, demanding partner, your teen hanging with the wrong crowd – the list goes on…

If this were to happen once or twice a month it would be okay, but for most of us it happens every single day with absolutely no let-up. This eventually leads to what is known as the “cortisol switch,” where your body not only recognizes the positive aspects of cortisol but starts recognizing the negative aspects of cortisol too.

Example: You drink a cup of coffee and feel like a rock star for 30 minutes. Ready to take on the world! Then you hit a wall and get all anxious and jittery. Your blood sugar drops and you begin to feel heavy and deflated.

If you have been stressed for several months or years, you probably have chronically elevated blood cortisol levels. Cortisol promotes abdominal weight gain, cravings, and makes weight loss very difficult. High cortisol suppresses your immune system. If your cortisol has been cranked up for a long time, there usually comes a point when your adrenal glands simply can’t pump out enough cortisol anymore; they become exhausted. This stress and total burn out of adrenal glands is known as Adrenal Fatigue or Dysfunction.

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How do you identify adrenal exhaustion?

Feeling tired but wired
Not feeling rested after a night’s sleep
Light, broken sleep
Strong cravings for sugar and/or salt
Feeling overwhelmed like you cannot cope with what life throws at you
Feeling tired in the morning but getting a burst of energy anywhere between 4:00 and 8:00 p.m.
Poor memory, brain fog and lack of concentration
Weakened immunity and recurring infections

If the adrenals are constantly over-worked, the entire endocrine system becomes deficient and stops functioning properly. This is why the food you eat and proper stress management is crucial to begin healing your hormonal imbalances. Once your adrenal function is restored, cortisol production is reduced and your adrenals resume normal function and production of hormones.

Sadly, many in the conventional medical world do not acknowledge adrenal conditions unless they are severe diseases such as Cushing’s syndrome (excess cortisol) or Addison’s disease (severe lack of cortisol usually caused by autoimmune disease). Milder forms of adrenal imbalance can definitely impair the quality of your life and produce quite severe symptoms. The first step is to get yourself tested. You are supposed to have higher cortisol in the morning and lower levels in the evening, but this pattern is often reverse in people with imbalanced adrenals.

How to treat adrenal exhaustion?

1. Try to get adequate sleep. People with adrenal fatigue often have poor quality sleep. Your adrenals will greatly benefit if you can unplug and get in bed by 10:30 p.m. The hours before midnight are more restorative to your body.

2. Try to reduce the stress in your life or look for more effective ways of dealing with it. Make self care non-negotiable. Massage, meditation, yoga, counseling, reading, or going for a walk are some ways you can unwind.

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3. Steer clear of stimulants. I have nothing against caffeine, but people with adrenal fatigue should really eliminate it out of their diet. It is also best to keep your alcohol consumption to a minimum, especially before bed. It can help you feel drowsy, but it does reduce the quality of your sleep.

4. Minimise your salt and sugar intake. If you often crave these foods in order to keep you going, try to indulge in healthier versions instead. Try swapping a packet of crackers with some olives instead. When it comes to sugar, small amounts of fresh dates, manuka honey or maple syrup are healthier alternatives. These foods are so intense in flavor, that you only need small amounts to appease a sweet tooth. As your energy levels improve, you will stop having these cravings.

5. Make sure you eat enough protein and good fats. This will help to keep your blood sugar stable throughout the day, reducing the energy slumps caused by a blood sugar crash.

6. Most of the Vitamin C in your body is stored in your adrenal glands. Your adrenal glands will struggle to function if you don’t consume enough Vitamin C, so be sure to get a variety of fruits and vegetables in your diet.

7. Magnesium is calming to the muscular and nervous systems and it allows the adrenals to repair themselves. Taking some magnesium before bed should also help improve your sleep quality.

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8. Find out if you have a food allergy or intolerance. Eating foods that your body cannot tolerate is a major physical stress on your body. You may need a nutritionist’s help in uncovering hidden food sensitivities.

Repairing and nourishing these tiny glands would not only protect you from chronic illnesses, but also improve your mood and anxiety. Remember there’s an important difference between giving up and letting go. So let go of the stress. Take the first step with mindful eating.

Featured photo credit: Shutterstock.com/Stockette via shutterstock.com

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Last Updated on March 13, 2019

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

Have you gotten into a rut before? Or are you in a rut right now?

You know you’re in a rut when you run out of ideas and inspiration. I personally see a rut as a productivity vacuum. It might very well be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. While I’m normally productive, I get into occasional ruts (especially when I’ve been working back-to-back without rest). During those times, I can spend an entire day in front of the computer and get nothing done. It can be quite frustrating.

Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, a student or other work, you will find these useful. Here are 12 of my personal tips to get out of ruts:

1. Work on the small tasks.

When you are in a rut, tackle it by starting small. Clear away your smaller tasks which have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

Whenever I finish doing that, I generate a positive momentum which I bring forward to my work.

2. Take a break from your work desk.

Get yourself away from your desk and go take a walk. Go to the washroom, walk around the office, go out and get a snack.

Your mind is too bogged down and needs some airing. Sometimes I get new ideas right after I walk away from my computer.

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3. Upgrade yourself

Take the down time to upgrade yourself. Go to a seminar. Read up on new materials (#7). Pick up a new language. Or any of the 42 ways here to improve yourself.

The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college. How’s that for inspiration?

4. Talk to a friend.

Talk to someone and get your mind off work for a while.

Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

5. Forget about trying to be perfect.

If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies.

Just start small. Do what you can, at your own pace. Let yourself make mistakes.

Soon, a little trickle of inspiration will come. And then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

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6. Paint a vision to work towards.

If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

Think about why you are doing this, and what you are doing it for. What is the end vision in mind?

Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action.

7. Read a book (or blog).

The things we read are like food to our brain. If you are out of ideas, it’s time to feed your brain with great materials.

Here’s a list of 40 books you can start off with. Stock your browser with only the feeds of high quality blogs, such as Lifehack.org, DumbLittleMan, Seth Godin’s Blog, Tim Ferris’ Blog, Zen Habits or The Personal Excellence Blog.

Check out the best selling books; those are generally packed with great wisdom.

8. Have a quick nap.

If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep.

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9. Remember why you are doing this.

Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall why you are doing this. Then reconnect with your muse.

10. Find some competition.

Nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

Colleagues at work, competitors in the industry, competitors’ products and websites, networking conventions.. you get the drill.

11. Go exercise.

Since you are not making headway at work, might as well spend the time shaping yourself up.

Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, whichever exercise you prefer.

As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

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Here’re 15 Tips to Restart the Exercise Habit (and How to Keep It).

12. Take a good break.

Ruts are usually signs that you have been working too long and too hard. It’s time to get a break.

Beyond the quick tips above, arrange for a 1-day or 2-days of break from your work. Don’t check your (work) emails or do anything work-related. Relax and do your favorite activities. You will return to your work recharged and ready to start.

Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest. My best ideas and inspiration always hit me whenever I’m away from my work.

Take a look at this to learn the importance of rest: The Importance of Scheduling Downtime

More Resources About Getting out of a Rut

Featured photo credit: Joshua Earle via unsplash.com

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