It’s 2023. You are feeling the pressure to make this year a good one.
As we start the new year, it can be hard to not feel the weight of the expectations you have for the new year. You want to make your health a priority, do well at work or spend more time with your family. Whatever the goal may be, it can increase your stress. You start to feel the weight of these goals and your mind starts to spiral into everything you need to do to achieve your goals.
So, what are some quick (and cheap!) ways to dial back the pressure in 2023? Read on to find out.
Dial Back on Expectations
While it can be tempting to set several goals, you can easily become overwhelmed and stressed out. Having too many expectations can increase your negative thoughts and stress. You will find it hard to contain your mind from spiraling into all that you need to do. The way to avoid this is to remind yourself that you are human and can only do so much. Pick one or two goals as opposed to three or four.
When you have a goal, create smaller steps to help you achieve your goal. For instance, if you want to increase your physical activity, try to move 1-2 times per week at first and work up to 3-5 times per week. If you try to reach your goal all at once or too quickly, you may become overwhelmed and stressed out. Be kind to yourself! Remember, you have time to create these changes. Take the pressure off to reach the goal quickly and normalize any struggles you may encounter along the way.
Create Time to “Just Be”
While you may want to focus on the goals you want to accomplish, you also need time to relax. Create time to enjoy less stressful activities such as reading a book or sitting outside. While this may lead our minds to spiral and you may think to yourself, “You need to be doing other things right now” or “you are lazy.” These negative thoughts aren’t true. You deserve time to relax. Creating time to relax will make you more productive and motivated.
Listen to Your Body
Your body will tell you when you are overwhelmed or stressed out. For instance, you may experience a pit in your stomach or tension in your shoulders. These physical signs can tell you it is time to decrease stress and take care of your well-being. When you feel physical signs of stress or anxiousness, try to make time that day or the next day to meditate, take a walk, or enjoy your favorite meal without any distractions.
Your body is telling you it needs time to decompress. It can be helpful to challenge any negative thoughts you may be having that are contributing to your stress. Are you thinking about all the tasks you need to accomplish this week or forecasting possible issues that could occur? Remind yourself that you can only think about what you can do today, and you can’t think too far into the future. Using these techniques will help you keep any stress, overwhelm, or anxiety at a minimum. You got this!
Learn to Say No!
Say no when asked to do something you really don’t want to do, especially if it causes you anxiety. You can overcommit yourself so easily, which can negatively impact you emotionally, physically, and mentally. Saying no can be one of the best ways to protect your mental health.
If you don’t feel like socializing, set some boundaries. Your health matters! There will always be requests to help, socialize with others, or give in various ways. It is up to you to create realistic boundaries for yourself. It is not up to others to read your mind or to know that you are overwhelmed. It is up to you to communicate that to others. It can be hard to start boundaries at first, but it gets easier with practice.
Love Yourself More Than Anyone Else Can
If you feel like your stress and anxiety are out of control, don’t be afraid to reach out for help.
It’s totally normal to be overwhelmed and it is essential to get support when it becomes unbearable. There are medications available if needed but sometimes it just helps to talk to a professional who knows exactly what you are going through and to provide you with helpful coping strategies that are specific to you.
Begin Stress and Anxiety Counseling in Atlanta, GA Today!
You don’t have to struggle with your stress and anxiety symptoms alone. At Informed Therapy Group in Atlanta Georgia, you will work with our skilled stress and anxiety therapists who will provide you with the support and guidance you need to manage your stress and anxiety. If you’re ready to live a less stressful lifestyle, then follow these simple steps:
- Contact Informed Therapy Group
- Meet with one of our caring stress and anxiety therapists
- Begin managing your stress and anxiety symptoms and start feeling better!
Other Services Offered at Informed Therapy Group
At Informed Therapy Group we understand that you may be struggling with more than just your stress and anxiety symptoms. In addition to stress and anxiety counseling, our online practice offers depression therapy and therapy for grief and loss. We specialize in couples therapy, pregnancy counseling, and postpartum therapy. To learn more about Informed Therapy read About Us, FAQs, and our blog!