How can I deal with stress? It’s killing me every day!
Do you wake up in the morning and already feel a weight on your chest? Do thoughts race through your mind like a marathon? If so, you are not alone. Anxiety is a normal reaction of the body when it believes it is threatened or under pressure. The problem is not anxiety itself. It is when it stays with you for a long time, becomes a permanent “roommate,” and affects your every move. Your problem is how to deal with stress. The solution, the solution you don’t have. For now. Stay tuned because in the end, you will have it.
If you’ve ever felt that this is what’s holding you back, wearing you down, or exhausting you mentally and physically, we’re here for you. In fact, hundreds of people are looking for exactly the same thing every day: How can I deal with stress? It’s no coincidence. Stress has become almost… a modern identity. But it doesn’t have to be that way.
What exactly is anxiety?
Anxiety is your body’s natural response to something that is perceived as a threat or pressure. It is the feeling that something is wrong—or that something is going to go wrong. Your body prepares itself for “fight or flight.” But in modern everyday life, stress is no longer about threats like a wolf in the forest. It’s about deadlines, appointments, financial obligations, social relationships, even the question “am I good enough?”
Anxiety and stress are related but distinct concepts in psychology!
Stress: This is the body’s normal psychological response to external pressures or demands (stressors), such as work obligations or danger. It is usually temporary and linked to specific events. It can be positive or negative!
Anxiety: This is a more prolonged, internal state of worry or tension, often without a clear external cause. It is associated with excessive worry about the future or ruminative thoughts and can manifest as a psychological disorder (e.g., generalized anxiety disorder).
Signs that indicate you have chronic or excessive stress:
- Intense internal dialogue (the mind does not stop thinking).
- Difficulty sleeping or oversleeping.
- Body aches without apparent cause (e.g., neck, stomach).
- Panic attacks or sudden difficulty breathing.
- Constant worry without a clear reason.
How can I deal with stress? – Practical solutions
There is no one-size-fits-all solution. Anxiety is like a tangled ball of yarn that needs to be untangled slowly, with patience and self-compassion. The important thing is to get started.
The first time:
1. First, admit that you are stressed
Admitting “I am stressed and I can’t take it anymore” is not a weakness. It is the first – and most courageous – step.
2. Ask yourself: Where does it all start?
Work?
Relationships?
Finances?
Unrealistic expectations of yourself?
3. Write it down.
Yes, with pen and paper. You’ll be surprised how much you can get out just by writing.
Here are the steps in detail:
1. Recognize your anxiety—and give it a voice.
Acceptance is the first step. You can say out loud or write down: “What I’m feeling is anxiety, and it’s okay to feel it.” This helps you name what you are experiencing and separate it from yourself. You are not your anxiety.
2. Identify the roots of your anxiety. Take ten quiet minutes with yourself and write:
- When do you feel most anxious during the day?
- Which people or situations cause this anxiety?
- Are there any unresolved issues from the past?
Journaling, as simple as it may sound, has therapeutic benefits.
How can I calm down from anxiety?
If you feel like your mind is racing and your heart is beating like crazy, try some of the following practices:
-> 4-7-8 breathing technique
This method quickly calms the nervous system.
-> Inhale through your nose for 4 seconds.
Hold your breath for 7 seconds.
-> Exhale through your mouth for 8 seconds.
Repeat for 3-4 cycles. You will feel an immediate change.
-> Mindful walking
Go outside and walk slowly, without music or your cell phone. Notice how your feet touch the ground, observe sounds, light, colors. It is a way to train your mind to stay in the here and now.
-> Listen to your body. Do a body scan: start from your head and work your way down to your toes, noticing where you feel tension. Without judgment. Just awareness.
I feel anxious about everything – What should I do?
If you feel that your anxiety has no specific cause or that it permeates everything you do, you may be dealing with:
- Generalized anxiety disorder (GAD).
- Chronically suppressed emotions.
- Internal conflicts (perfectionism, fear of failure). Here’s what you need to do:
- Meditate for at least 5 minutes a day (or whatever else calms you down).
- Limit overanalysis (not everything needs a solution right now).
- Set clear boundaries on your time, relationships, and energy.
How can I calm my mind and deal with my anxiety?
The brain tends to make “noise” when we don’t give it a way to express itself. Try the following techniques:
-Thought management techniques:
-> Write down whatever is bothering you, even if it seems irrational.
-> Give the thought a title: “Catastrophizing,” “Perfectionism,” “Insecurity.”
-> Ask yourself: Is this thought realistic? Would I say the same thing to a friend? – Say STOP to the thought as soon as you recognize it. Replace it with a more helpful one: “I’m having a hard time, but I’ll get through it.”
Techniques for anxiety attacks – If you find yourself overwhelmed by anxiety: The 5 senses technique
- 5 things I see.
- 4 things I touch.
- 3 things I hear.
- 2 things I smell.
- 1 thing I taste. It brings you back to the present. Your mind reconnects with reality, and the crisis de-escalates.
When should I seek help? If:
- Your anxiety lasts for weeks or months.
- It prevents you from enjoying anything.
- It robs you of sleep, appetite, and mood.
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You systematically avoid situations or people. Then, psychotherapy is not a luxury. It is the next step in self-care.
Why is psychotherapy essential help?
It’s not just for those looking for answers. It’s also for you, if you want to:
Understand yourself better.
Stop beating yourself up.
Have an ally in thinking, managing your mind and emotions.
Psychotherapy is a path back to yourself. A safe space to think, feel, unburden yourself, and build.
How to deal with stress – What you can do today
- Talk to someone you trust. Don’t keep everything bottled up inside.
- Make an appointment with a psychologist for an informational meeting—no strings attached.
It’s not a weakness to feel anxious. It’s human nature. But it’s also a strength to do something about it. And now, you know where to start.
