Nowadays, it’s not difficult to believe that more than a whopping 300 million people around the world suffer from depression! More than 260 million live with anxiety disorders as well – many of whom live with both disabilities. According to the World Health Organisation (WHO), depression and anxiety disorders cost the global economy US$1 trillion in lost productivity every year. Think of the market value of Apple or Amazon – that’s how much productivity the world economy loses due to those debilitating mental disorders. Imagine that!

Whenever you’re out and about, just take a look around. Approximately 1 in 5 people around you is experiencing a mental health issue of some sort. Maybe that person is you.

Many times, symptoms of anxiety and depression are birthed from the feeling of stress. With the way you work and what you deal with on a daily basis, it’s normal that you feel stressed. You’re a hard worker with lots going on! But it’s interesting to note that stress masks itself in multiple ways, for example:

• Divorce
• Increase in financial obligations
• Loss of a job
• Making an error at work
• Meeting personal and professional expectations
• Dealing with emotional problems such as grief, guilt and low self-esteem

There are so many more that can be listed. In highly stressful situations such as these, it’s so normal and natural to default to negative reactions such as panic, worry, sadness, depression, anxiety, fear and anger.

But did you know that stress is under your control?

The top talent of the world have created coping strategies that they utilise under stressful circumstances. This ensures that they not only lower their stress levels despite what is happening to them or around them, but they also lower their risk of heart disease, obesity, serious mental health disorders and poor mental performance.

I want you to be the top talent in your life. So read on to learn the top 10 pretty darn terrible mistakes average people make when they’re stressed and feel like their entire lives are falling apart.

Between stimulus and response lies a space. In that space lie our freedom and power to choose a response. In our response lies our growth and our happiness.

Viktor Frankl

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1. React Immediately

Step #1: whatever you do, please please please don’t react immediately! I’m very guilty of this so I’m speaking to me too. When faced with a challenging situation, my natural default system says to get defensive, break down, panic or respond immediately, without a second of thought. No Bueno!

I realized that when I react in this way, I usually regret it after and wish I could turn back time to do things differently. Instead of succumbing to immediate reaction, it’s way better to firstly take a step back, breathe deeply for 5 counts and collect all of your thoughts.

Leave the situation right where it is – untouched. Go do something to either take your mind off of the situation, or to process your thoughts about the situation. Lastly, calm yourself down.

Once taking “The Pause” becomes your natural default when faced with a challenging, stressful situation, you will become an expert in effective problem solving. Believe me!

2. Keep Going (Going..Going) Nonstop

Saying a little prayer when you feel stressed is a great way to begin releasing the heavy burdens weighing on your shoulders.

I don’t know about you, but for me, believing and knowing that I can share my stresses with a Higher Power that has my back at all times instantly makes me feel calmer and more relaxed because I know that I’m being looked after, regardless of how my external environment looks.

Meditation is also a great supplement to prayer. Quieting your mind, body and spirit for 15 minutes a day, for example, is a great way to keep yourself relaxed and peaceful. It is also a great way to allow your intuition to speak to you without disturbance or distraction.

During highly stressful situations, what I usually do is pray for 15 minutes, just purging myself of everything I feel and think about my situation.

Then, I’ll get quiet for another 15 minutes and enjoy a breathing meditation, seated on the floor with my back rested against a wall. Works wonders every time!

RELATED READ: 71 Awesome Confidence-Boosting Affirmations To Slay Your Everyday

3. Overthink

Think about this. What exactly is it that is making you feel stressed? Is it the situation itself? Is it a person? Is it your worries and fears surrounding the negative consequences of the situation?

Are you overthinking the situation based on your own assumptions of what can happen in the future? Are you playing worst case scenarios over and over in your head based on past experiences you’ve gone through?

In order to defeat an enemy, we must first be able to identify it. Figuring out what or who the stressor really is allows you to employ the inner strengths that you already have to overcome it and kill it at the root.

You’re also able to open yourself up to new, different ways of thinking about the situation and explore solutions from all possibilities.

In the words of the late, great author, Mark Twain:

I’ve had many worries in my life, most of which never happened.

Mark Twain

By questioning your perceptions, reframing your outlook on the situation, and releasing the aspects of a stressful situation that you cannot control, you’ll be mentally liberated and at a high state of consciousness – the perfect place to actually actively do something about your situation.

4. Play the Victim

High value people know how to acknowledge their feelings. It’s not enough to understand what’s going on in your head. Let’s talk about what’s going on in your heart? Without judgement, become aware of how your stressor makes you feel.

Do you feel overwhelm? Frustration? Fear? Worry? Guilt? Anger? Sadness? Defensiveness? Nervousness? Lack of motivation? Mood swings? Fatigue? Panic?

Knowing how you feel when stress arises gives you clear indication of the types of emotions you need to be aware of so you can overcome them when they are not serving you in a healthy way.

Just don’t play the victim. “Woe is me” thinking only piles on more stress to a situation that is already stressful.

5. Keep it to Themselves Or Figure it Out on their Own

One of the worst things you can do is aim to overcome a stressful situation on your own.

Think of the positive influences in your life who you admire and look up to. What do they say about stress and calmness? How do they keep their minds at peace when life gets crazy? Ask them to find out.

Or better yet, what do the rich, successful and powerful have to say about stress and calmness?

Check out this inspirational video to see how the rich, powerful and successful overcome stress right here.

READ MORE: Everything You Need to Know About Setting Higher Standards for Your Life (And Living Up To Them)

6. Become Overwhelmed with Negative Thoughts & Emotions

Speak life, not death.

Positive, empowering affirmations are awesome ammunition for negative thoughts and emotions. Once you’re able to consciously attack your situation to the best of your ability, train your brain to challenge your negative mindset with positive exchanges.

Here are the top 3 affirmations I always say when I feel stressed, overwhelmed, on the verge of failure and like I can’t go on:

1. I do all things with excellence

2. Everything always works out magnificently for me

3. All is well. Everything is working out for my highest good. Out of this situation only good will come. I am safe

What will yours be? You can use these 3 or come up with your very own positive affirmations unique to your situation.

7. Have No Exit Strategy

When many people encounter stressful situations they become so consumed with wallowing in self-pity that they spend little time creating an exit strategy for getting out of those situations.

Instead, create a master plan of action that focuses on the things that are within your power to control. Stephen Covey said to begin with the end in mind. So, think about the final goal of your situation and list each step (big and small) you would need to take in order to achieve it.

This plan of action may be short or long depending on your unique situation, however, having each step mapped out clearly works wonders for keeping you calm and on track as you work your way towards the end result.

This master plan does not have to be executed on your own though. Trying to overcome a stressful situation by yourself is an easy way to live in the “Land of Overwhelm”. Instead, I say again – ask for help.

Cry out for help if the situation is really painful and difficult. Just reach out. You may be surprised at how many people will be willing to help you, comfort you, support you or just be there for you in any way that they can.

Knowing and feeling that you’re not alone is a great way to remain calm. No one succeeds alone.

8. Abandon Self-Care

Slaving away at your master plan makes little sense on its own. Developing a self-care routine to accompany the stressful situation you’re in is super important. So, think about this. What do you do for fun? What makes you feel good? How do you enjoy your life?

Write a list of 3-5 things you can do to make you feel great and balance out the crappy way you feel when you’re under stress. Then, escape reality!

For me, those things would be:

– Quality Sleep (lack of sleep decreases your mental clarity and physical effectiveness)

– Exercise (exercise fights obesity, boosts your mood, releases those “happy” endorphins and makes you feel good about yourself)

– Listen to Music (music speaks to the soul)

– Get a Massage (muscle relaxation eases tension and tightness, and leaves you feeling relaxed and peaceful)

– Read a Good Book (escaping into a different reality aides in peace, calmness, comfort and mental relaxation)

What’s your thing?

Show some love to yourself. Find a way to incorporate these self-care practices into your routine more than ever when you’re dealing with stress.

It’s my belief that self-care is what keeps the fine lines, wrinkles and grey hair from taking over if you’re constantly faced with stressful situations.

READ NEXT: The 18 Unbelievably Simple Ways to Clear Up Your Acne Fast – Without a Single Skincare Product

9. Live in the Past or the Future

“The only thing that is ultimately real about your journey is the step that you are taking AT THIS MOMENT. That’s all there ever is.

Eckhart Tolle

Deal with just one thing at a time as you go through your stressful situation. During times of stress, multi-tasking usually leads to chaos and worsens overwhelm as you stack up a list of half-finished tasks.

Living in the present and completing one task at a time will help you focus only on what you can achieve in the present moment.

Moreover, piling up a heap of accomplished tasks that make a difference right now will make you feel like a winner!

10. Stay Negative (especially if the situation isn’t changing fast enough)

Maintaining a negative attitude in the midst of a stressful time is the easiest but the worst thing you can do. It slows you down mentally and emotionally, therefore, making it extremely difficult to perform at your best or to simply just power through. This leaves you in a constant state of distress and overwhelm. Here’s what you should do instead:

• In any moment you feel negative, remind yourself of your positive affirmations and say them over yourself to change your state of mind
• Look at your situations as learning opportunities with the power to make you grow
• Use these experiences to show you what you are truly capable of when faced with adversity.
• Have faith that great things will come out of your situation

Over to You

As a naturally ambitious, hardworking person with a lot going on, your life will undoubtedly have stress.

However, by learning from these top 10 mistakes, and adopting the opposite strategies, your mind, body and spirit will always be able to find peace no matter what.

How do you maintain peace of mind despite the chaos and busyness of your life?

What are the highly stressful situations you’ve experienced?

How do you keep calm when you really feel like going crazy?

Tell me in the comments…

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