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Tips for Breaking the Cycle of Stress and Anxiety
“I feel overwhelmed by the amount of work I have to do, and I don’t know where to start. I’m stressed out, but I don’t know how to change it.” These are all too familiar phrases for many of us as we navigate the busy seasons of life. Stress and anxiety can be a vicious cycle, making the best of us feel powerless. But, it’s not hopeless—there are ways for you to break out of the cycle and live a more confident life.
At Novara, we know there are a myriad of reasons that cause increased anxiety in your life. Reasons for stress can be related to jobs, relationships, health concerns, emotional issues, and even daily life. The American Psychology Association’s recent research shows that our attachment to smartphones and other technology is playing a role in anxiety levels. For instance, these APA studies show that Americans who continuously check their work email—even on their days off—report elevated stress levels. While technology has made workflow easier, practicing moderation is vital.
Even in a world of constant distractions, there’s hope. We’ve found there’s no magical formula because anxiety is different for everyone—but, here are a few overall principles to help each of us live healthier and happier lives.
1. Understand the cause of your stress
Take time to find out the reason for your anxiety and stress. Is it your work responsibilities? Is a relationship or friendship causing stress? Or perhaps you’re scheduling too much and don’t have enough time to get everything done? Make a list of all the possibilities to help narrow down the causes. By assessing the cause of your anxiety, you can better understand what steps you need to take to find relief.
2. Refocus on Your Priorities
Once you have an idea of the causes of your stress, it’s a good time to assess your priorities. What can you take off your list? Ideally, you should focus only on 2 or 3 tasks a day—giving you the opportunity to achieve your goals and boost your confidence. The point of prioritizing is to help you say “no” to an overload of tasks. This reprioritization also offers you the opportunity to carve out time in your schedule for necessities like sleep and exercise.
3. Breathe. Just Breathe.
When stress and anxiety are at their peak—stop what you’re doing and breathe. Take ten deep breaths and allow yourself to relax. In the time it takes you to finish those ten deep breaths, you’ll be able to refocus your mind and face the problem in front of you.
4. Seek Help
There is no shame in seeking advice from a professional if you are struggling to manage your stress or anxiety on your own. Our patients have told us that sometimes admitting they are anxious brought their stress levels down. Just knowing that you’re not alone is a great relief. We’ve helped numerous patients change their lifestyles, so they can spend time on activities that bring them joy.
Put these principles into action and let them guide you toward wellness. It’s not about finding a quick solution—it’s about taking small steps to help ease your stress and anxiety regularly. Sounds nice, doesn’t it?
About the Author:
Dr. Christopher Hager is the founding physician of Novara, a Concierge Medical Practice, based in Lancaster. He is a board-certified physician with over a decade of experience in family medicine. Novara provides innovative primary care by partnering with patients to reach their personalized health goals.