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How Stressed Out Are YOU? |
by:
Dr. David Thomas |
How Stressed-Out Are YOU?
Are you feeling stressed out? Too many things to do, too little time? One more thing added toTo-Do list and you feel like you’ll explode?
Whoa there, no exploding allowed! You can handle it—just listen in.
Listen? To what?
To your self-talk. Not yourself talk, but your SELF-TALK. Listen in todemands you’re making of your time, but more importantly listen in to how you’re saying them and what you’re saying.
Many of us don’t pay particular attention to what we’re saying to ourselves. We’ve never been taughtimportance of how damaging it can be to us nor have we been shown that we can use it to feel much better. You can literally un-stress yourself by using your own self-talk.
Listen in for –need-, -have-to-, -must-, type statements that you make to yourself.
“First I need to dropkids off, then I have-to go togrocery store, then I need to stop atbank, then I have-to get home and work on those taxes before having to go back out and pick upkids.”
You’ve just createdlot of demands on yourself. And yes, in order for your life to continue like you want, you would prefer to do all those things just like that. But you don’t NEED to, HAVE-TO or MUST.
By using demanding statements on yourself, you open uplot of opportunities to say irrational things to yourself that create stress.
When you use demanding statements, you then createscenario of “what-if” in your head. And when“what-if’s” back-up, then watch out stress level!
“What if I don’t get it done, what if I don’t get there in time to getkids, what if this, what if that.” This is when you really go into stress mode!
Asking such open-ended questions isorigin much of your stress. You often answer with “that would be awful, that would be terrible” which compoundsstressful feelings even more.
Since awful and terrible are labels way beyond bad, (actually labels that are beyond definition) you’ve createdsituation in your head that ends up with you saying to yourself “…and I couldn’t stand it if that happened,” or “…I couldn’t stand feeling that way!”
It’s indeedvicious cycle of thinking that is common to all of us. Fortunately, once you know how, you can think your way out of these situations as quickly as you got in.
So where do you start?
First, flag such have-to, must, need-to statements in your head. Then replaceneeds, musts and have-tos with preferences, desires, and wants.
Then when something doesn’t go according to your desires, reduceawfuls and terribles to simply, bad. Then rest-assure yourself that you can stand it.
What if you don’t make it tobank? What if you’re late picking upkids?? Well, it’s not what you wanted, it may indeed even have consequences which may be bad, but inoverall scheme of things it isn’t awful and you CAN stand it.
A great deal of stress is caused from within by this “I-can’t-stand-it-it is.”
Remember: whenever you hear yourself saying “need-to, have-to, got-to, etc” replace it with want-to or would like to. Substitute needs with desires; musts with preferences.
And remind yourself that awful things will not happen if your desires are not met. You may not likeresults if things don’t go your way, but you can indeed standfeelings. It may not be good if things don’t fall into place like you want, butworld will continue to spin and you will be able to handle it.
It takes some practice. Don’t expect it to happen for you like magic. Pay attention to your self-talk, listen forwhat-if statements, flagmust and need statements. Dispute them with wants and desires. Do it vigorously. With time it will become second nature, and you’ll noticelack of stress in your life.
Aboutauthor:
Dr. David L. Thomas, LMHC
Dr. Thomas ismental health counselor and psychotherapist. He has helped literally thousands of people overpast twoone years overcome stress, depression, anxiety, anger, substance abuse, relationship problems, and more. This article is posted at http://www.stressgroup.com
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