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Stress is killing me! – How to survive the stress of the modern world…

Stress is killing me! – How to survive the stress of the modern world…

Stress is a part of everyday life, the pace of everything we have to do is increasing, what is expected of us as human beings is expanding, yet we are still the same people we were yesterday. There is an expectation that we have to cope with an ever increasing level of stress, however we often do not have the tools and techniques to do so.

Recognising Stress

The first and most important thing to do is to recognise the signs of stress, feeling stressed can be accompanied by physical symptoms which can include feeling exhausted with low energy, headaches, upset stomach and chest pains.

However, stress can affect each of us differently, some people have a higher tolerance to certain types of stress, but we all have a point at which we are unable to cope. You need to recognise the point, at which you are beginning to lose control of your stress levels, as this is the stage you need to take action.

Step 1 – Find the breaking point

Only you will know what your stress triggers are. Some people will tell you that they ‘thrive on stress’, however you will find that they have other triggers. Try to become self-aware and recognise the moments when a certain stress is affecting you.

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A good technique to help you is to use a ‘mood graph’

mood-chart

    In my mood chart for today you can see that there were pressure points around the morning meeting and then a review meeting with my manager. It allows me to recognise, over time, what specifically is causing stress. Note this is a very quick scribble, you don’t need to spend ages drawing a special chart, just something that you can read!

    This does not have to be complicated, what you are trying to capture is the points in your day when you became angry, upset or stressed. Be conscientious for a week and track your mood every fifteen or twenty minutes and each time you have a particular stressful moment.

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    If you hit a high or low point make a note as to what caused it,  this will create a chart which illustrates your specific trigger points. In the next step we will look for ways to conquer these.

    Step 2 – Run away!

    Okay, I am not suggesting that you run from your home or office but, that you run away from whatever has triggered your stress. When you recognise what is causing your triggers and you have become stressed you need to stop and escape the moment.

    Stand up and walk away from whatever is happening, if you are driving find a safe place to stop, if you are in the office use the opportunity to step to the toilet or have a coffee break. If you cannot physically step away, take a moment, close your eyes and pause for just a second.

    Where you can, you are looking to create a physical space from your stress trigger and you. It is important to break the cycle when you can, as you become proficient at recognising what will trigger your stress, you can better prepare.

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    Stop! But I cannot run away.

    If you have been in a place where you cannot escape your stress triggers, including being in retail, where you cannot step away. You need to take yourself away mentally. We will discuss meditation techniques later, but in the immediate moment when someone is yelling at you remember. This is not personal, the individual is shouting at the brand or organisation and an outburst of anger is no different to a toddler having a tantrum, stamping their feet and waving their arms. Imagine the stressor as a toddler, let them run their course and behold their foolishness.

    Step 3 – Be mentally prepared

    Just as you would do a workout for your body, you need to do a workout for your mind. You need to develop a mindset which will allow you to be resilient and protect yourself from the effects of stress.

    1. Make time for you daily – first, set aside five minutes a day just for you. This is time away from your stress and only for you. During this five minute window your responsibility is to work for you.
    2. Find your happy place – close your eyes and think back to a place where you were truly happy. It may be the beach, a forest or even your bed, visualise this place. Think of every detail (what does it feel like, what does it smell like, feel the sand beneath your toes. Embrace every sense). While you do so touch your thumbs together. This will take practice, visit your happy place in your mind often, building your feelings of where it is and how it feels. Eventually (and yes, this will take some time and practice) the act of touching your thumbs together will create this feeling in your mind.
    3. Find a musical mantra – find your favourite piece of upbeat music (for me it is ‘Can you feel it?’ – By the Jackson Five). Listen to your mantra music before you enter a stressful environment, feel the upbeat music flow through you and feel upbeat in yourself. Again this will take practice, but with time you will find that this track will make you think of positive times and you can use it when you have a stress trigger point.
    4. Manage your breathing – follow some simple breathing exercises. Close your eyes, breath in through your nose, hold your breath for a count of ten and the slowly breath out through your mouth. Repeat this for a minute. Take your time, concentrate on slowing down your breathing.

    These techniques will build your resilience, allowing you to take a moment to escape when you cannot run away.

    Step 4 – Be physically prepared

    Look for opportunities to exercise, physical exercise reduces your body’s stress hormones including adrenaline and cortisol as it increases your feel good endorphins.

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    You don’t have to go to the gym necessarily, a good brisk walk or some exercises in your home will help you. The action of making time for yourself and moving your body will make you feel better.

    Step 5 – Manage your pressure points

    When you know what causes you to feel stress look for ways to overcome them. ‘Easier said than done!’ You may say, however this is your life and you need to manage what is making you ill. It may require a drastic change such as a new job but sometimes such change is necessary.

    You should find that, when you recognise your stress triggers and have an improved mental and physical resilience, you will be better placed to cope with your stress.

    Step 6 – Get help

    If none of this improves your situation you need to look for help. This is not a failure on your part and there is nothing wrong in seeking professional advice. If you have followed the steps you should find that you have a better idea of your stress and a professional will be better able to help you.

    Above all you are not alone, your friends and family are there to support you, failing this, there are professionals who will help you.

    Good luck!

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    Last Updated on October 29, 2018

    What Causes Brain Fog? (7 Things You Can Do to Prevent and Stop It)

    What Causes Brain Fog? (7 Things You Can Do to Prevent and Stop It)

    Brain fog is more of a symptom than a medical condition itself, but this doesn’t mean it should be ignored. Brain fog is a cognitive dysfunction, which can lead to memory problems, lack of mental clarity and an inability to focus.

    Many often excuse brain fog for a bad day, or get so used to it that they ignore it. Unfortunately, when brain fog is ignored it ends up interfering with work and school. The reason many ignore it is because they aren’t fully aware of what causes it and how to deal with it.

    It’s important to remember that if your brain doesn’t function fully — nothing else in your life will. Most people have days where they can’t seem to concentrate or forget where they put their keys.

    It’s very normal to have days where you can’t think clearly, but if you’re experiencing these things on a daily basis, then you’re probably dealing with brain fog for a specific reason.

    So what causes brain fog? It can be caused by a string of things, so we’ve made a list things that causes brain fog and how to prevent it and how to stop it.

    1. Stress

    It’s no surprise that we’ll find stress at the top of the list. Most people are aware of the dangers of stress. It can increase blood pressure, trigger depression and make us sick as it weakens our immune system.

    Another symptom is mental fatigue. When you’re stressed your brain can’t function at its best. It gets harder to think and focus, which makes you stress even more.

    Stress can be prevented by following some simple steps. If you’re feeling stressed you should avoid caffeine, alcohol and nicotine — even though it may feel like it helps in the moment. Two other important steps are to indulge in more physical activities and to talk to someone about it.

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    Besides that, you can consider keeping a stress diary, try relaxation techniques like mediation, getting more sleep and maybe a new approach to time management.

    2. Diet

    Most people know that the right or wrong diet can make them gain or loss weight, but not enough people think about the big impact a specific diet can have on one’s health even if it might be healthy.

    One of the most common vitamin deficiencies is vitamin B12 deficiency and especially vegans can be get hid by brain fog, because their diet often lacks the vitamin B-12. The vitamin B12 deficiency can lead to mental and neurological disorders.

    The scary thing is that almost 40 % of adults are estimated to lack B12 in their diet. B12 is found in animal products, which is why many vegans are in B12 deficiency, but this doesn’t mean that people need animal products to prevent the B12 deficiency. B12 can be taken as a supplement, which will make the problem go away.

    Another vital vitamin that can cause brain fog is vitamin D. More than 1 billion people worldwide don’t have enough vitamin D in their diet. Alongside B12 and vitamin D is omega-3, which because of its fatty acids helps the brain function and concentrate. Luckily, both vitamin D and omega-3 can be taken as supplements.

    Then there’s of course also the obvious unhealthy foods like sugar. Refined carbohydrates like sugar will send your blood sugar levels up, and then send you right back down. This will lead to brain fog, because your brain uses glucose as its main source of fuel and once you start playing around with your brain — it gets confused.

    Besides being hit by brain fog, you’ll also experience tiredness, mood swings and mental confusion. So, if you want to have clear mind, then stay away from sugar.

    Sometimes the same type of diet can be right for some and wrong for others. If you’re experiencing brain fog it’s a good idea to seek out your doctor or a nutritionist. They can take some tests and help you figure out which type of diet works best for your health, or find out if you’re lacking something specific in your diet.

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    3. Allergies

    If you have food allergies, or are simply a bit sensitive to specific foods, then eating those foods can lead to brain fog. Look out for dairy, peanuts and aspartame that are known to have a bad effect on the brain.

    Most people get their calories from corn, soy and wheat — and big surprise — these foods are some of the most common foods people are allergic to. If you’re in doubt, then you can look up food allergies[1] and find some of the most common symptoms.

    If you’re unsure about being allergic or sensitive, then you can start out by cutting out a specific food from your diet for a week or two. If the brain fog disappears, then you’re most likely allergic or sensitive to this food. The symptoms will usually go away after a week or two once you remove the trigger food from the diet.

    If you still unsure, then you should seek out the help of your doctor.

    4. Lack of sleep

    All of us know we need sleep to function, but it’s different for everybody how much sleep they need. A few people can actually function on as little as 3-4 hours of sleep every night, but these people are very, very rare.

    Most people need 8 to 9 hours of sleep. If you don’t get the sleep you need, then this will interfere with your brain and you may experience brain fog.

    Instead of skipping a few hours of sleep to get ahead of things you need to do, you’ll end up taking away productive hours from your day, because you won’t be able to concentrate and your thoughts will be cloudy.

    Many people have trouble sleeping but you can help improve your sleep by a following a few simple steps.

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    There is the 4-7-8 Breathing Exercise, which is a technique that regulates your breath and helps you fall asleep faster. Another well-known technique is to avoid bright lights before you go to sleep.

    A lot of us are guilty of falling asleep with the TV on or with our phone right by us, but the blue lights from these screens suppresses the production of melatonin in our bodies, which actually makes us stay awake longer instead. If you’re having trouble going to sleep without doing something before you close your eyes, then try taking up reading instead.

    If you want to feel more energized throughout the day, start doing this.

    5. Hormonal changes

    Brain fog can be triggered by hormonal changes. Whenever your levels of progesterone and estrogen increases, you may experience short-term cognitive impairment and your memory can get bad.

    If you’re pregnant or going through menopause, then you shouldn’t worry too much if your mind suddenly starts to get a bit cloudy. Focus on keeping a good diet, getting enough of sleep and the brain fog should pass once you’re back to normal.

    6. Medication

    If you’re on some medication, then it’s very normal to start experiencing some brain fog.

    You may start to forget things that you used to be able to remember, or you get easily confused. Maybe you can’t concentrate the same way that you used to. All of these things can be very scary, but you shouldn’t worry too much about it.

    Brain fog is a very normal side effect of drugs, but by lowering your dosage or switching over to another drug; the side effect can’t often be improved and maybe even completely removed.

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    7. Medical condition

    Brain fog can often be a symptom of a medical condition. Medical conditions that include inflammation, fatigue, changes in blood glucose level are known to cause brain fog.

    Conditions like chronic fatigue syndrome, fibromyalgia, anemia, depression, diabetes, migraines, hypothyroidism, Sjögren syndrome, Alzheimer’s disease, Lupus and dehydration can all cause brain fog.[2]

    The bottom line

    If you haven’t been diagnosed, then never start browsing around Google for the conditions and the symptoms. Once you start looking for it; it’s very easy to (wrongfully) self-diagnose.

    Take a step back, put away the laptop and relax. If you’re worried about being sick, then always check in with your doctor and take it from there.

    Remember, the list of things that can cause brain fog is long and it can be something as simple as the wrong diet or not enough sleep.

    Featured photo credit: Asdrubal luna via unsplash.com

    Reference

    [1]Food Allergy: Common Allergens
    [2]HealthLine: 6 Possible Causes of Brain Fog

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