Have you ever found yourself in a stressful situation that requires you to be on the top of your game? You need to be thinking sharply, be concentrated and be decisive. Yet at the same time you can be anything but focus. You’re worrying and feeling like you’re forgetting important things. You’re experiencing mental effects of stress that are keeping you even more stuck in the situation!
One of the most prominent ways we recognise stress in our lives is from its mental manifestation. The mental effects are already known to many of us, but here are some of the most common ones to look out for:
Difficulty concentrating or remembering things
Feeling confused or forgetful
Racing thoughts or a constant worry (worry is behavioural although I classify it here as mental for ease of classification)
Difficulty making decisions
So how do we regain our mental sharpness and get ourselves unstuck from these debilitating effects of stress?
Challenging Negative Thoughts
Negative thoughts and beliefs can easily take hold during times of stress. You may start to think that you are not capable of handling a situation or that things will never get better. However, these thoughts are often unfounded and can exacerbate stress levels.
Remember your thoughts aren’t always accurate. So why not challenge them?!
Ask yourself if there is evidence to support the thought or if it's just a product of your current stress levels. You can make a table with evidence for and against the thought being true. Once you’re done, reframe the thought based on the presented evidence to make it more factual. For example, if you find yourself thinking "I'm a failure," challenge that thought by reminding yourself of times when you have succeeded or achieved your goals.
Build a Support Network
Having a strong support network can be a game changer when it comes to developing a resilient mindset. Whether it is family, friends, a therapist, or a coach, having someone to talk to can help you process your emotions and gain perspective on a situation. Surround yourself with people who uplift and encourage you. Seek out positive relationships and make a conscious effort to cultivate them.
Active Problem Solving
When faced with a stressful situation, it can be tempting to ignore the problem and hope it goes away. However, this approach often leads to increased stress levels. Instead, try to actively problem-solve.
Identify how you’re viewing the issue (your way of thinking about the problem, your attitude). Then objectively define your problem (without emotional language). Follow by writing down as many potential solutions as you can think of, then choose one and break it down into a manageable plan of action.
Not addressing the problem is also a solution that you choose by default when you don't choose one of the other solutions. Other types of solutions you could write down could be in the category of solving the problem, e.g. having a difficult conversation, or changing how you perceive the problem, e.g. letting go of control over something you don't have influence over.
This can help you regain a sense of control and reduce stress by managing the issue at hand.
Thought Tracking
Thought tracking is a powerful tool for managing the mental effects of stress. It involves keeping track of your thoughts throughout the day (particularly in stressful situations) and identifying any negative patterns. Once you are aware of these patterns, you can work on reframing your thinking and replacing negative thoughts with positive ones (the thought challenging technique above can help with that).
When you’re more aware of your thoughts you can also consciously interrupt negative thoughts and worries. If you’re struggling with interrupting yourself in the worry cycle, try a grounding technique like the one found here.
This practice can help you develop a healthy mindset or realistic optimism and increase your overall wellbeing.
SMART Goals
Setting SMART goals is an effective way to manage our mental load and help us become strategic and organised. Having clear goals can take away a feeling of confusion and can help you concentrate (because you know your goal). You can also use SMART goals to create a clear roadmap for overcoming a stressful situation. This can help reduce stress levels and increase feelings of accomplishment and self-efficacy.
SMART goals are Specific, Measurable, Achievable, Relevant, and Time-Bound. Ensure your goal (whether to overcome a stressful situation or a general life goal) meets the following criteria by answering the following questions:
Specific: Is my goal clear and well defined? For example, instead of setting a vague goal like "exercise more," be specific and say "go to the gym three times a week."
Measurable: How can I measure the progress towards my goal? For example, if your goal is to drink more water, you could track how many litres of water you drink each day.
Achievable: Is my goal achievable within a reasonable timeframe? Consider the resources you have available and any potential obstacles. For example, if your goal is to learn a new language, it may not be realistic to become fluent in a few weeks, but you could aim to learn a few new phrases each week.
Relevant: Is your goal relevant to your overall aspirations and values? It should be something that motivates and inspires you.
Time-bound: What’s the deadline or timeframe for the goal?
Managing the mental effects of stress requires a multi-faceted approach. Remember to be patient and kind to yourself as you navigate stressful situations. With the right tools and strategies, you can overcome the negative effects of stress and emerge stronger and more resilient.
Need support navigating the mental effect of stress?
I help people overcome the negative effects of stress, manage stressful situations with more ease and become more resilient. With a personalised approach, we can get to the root causes of your stress, help you become unstuck and develop the best strategies for you.
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