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This past year has been a doozy, to say the least. A LOT has happened, but I will just give you the highlights.

Following my dad’s cancer diagnosis, my husband and I decided to move from our beloved state of Colorado last July to be close to my parents in Florida.

Two months before we left on our cross-country trek, our family dog (who we had since he was just 2 months old) got sick and died at the age of 17. 

While we were there, my husband was in constant pain and was losing his vision in one eye. It took many tests at various places and lots of all-day hospital visits to finally determine that he had a rare form of eye cancer as well as a detached retina which rendered him blind in the eye.

The type of cancer that he had is called ocular melanoma (five in a million odds) and he had the largest tumor any of the doctors had ever seen. It could only be treated by this one hospital in Miami, and he had to stay isolated there for four days while he received radiation treatment that was not guaranteed to work.

We didn’t have health insurance and we had just moved across the country, so all the flights and medical expenses quickly piled up and ate through our savings. We also racked up quite a bit of debt.

 Just before Christmas, we were unable to make our rent and had to move out in less than 2 weeks. So we moved to Louisiana, where my husband’s family is from, and where the rent is much less expensive. 

All this time, I was trying to manage the Etsy business and my husband was trying to find work in a new state while battling cancer. We finally moved into our own place in February (we moved 4 times in this one year!) and managed to stabilize a little bit.

But then in June- just before Father’s Day- I had a miscarriage and the day after, my husband had a heart attack.

Fortunately, his heart stent seems to be holding up well and his cancer is in regression. I’ve also recovered physically, if not emotionally, and we are doing a lot better now, though we still struggle. 

I am normally a very private person, but I want to share my story because I know that there are a lot of people who are going through tough times as well and sometimes it can feel very lonely, like no one truly understands.

One of the positive things to come out of my difficult situation is that I can be more empathetic to those in similar positions. Our experiences in life, although they may be difficult, teach us lessons and mold us into better people, so there’s often a silver lining depending on the way you look at things.

I’m not completely healed, and I still have tough days/moments, but I have found some healthy ways to cope, so I am sharing them to hopefully help others who are dealing with hardships on their own. If you’re in a dark place, I hope something in this blog post provides you with at least a glimmer of light.

“Darkness cannot drive out darkness, only light can do that.” -Dr. Martin Luther King, Jr.

How Do I Deal With Difficult Times in My Life?

One small thing

Do one small thing – even if you don’t want to. Doing that one small thing is often enough to make you feel just better enough to do another small thing … and on and on until you actually pull yourself out of the funk.

This is known as the snowball effect. When a snowball rolls down a snow-covered hill, it becomes bigger and faster as it gathers more snow and gains more momentum.

This process is not only true for snowballs but for many situations in life in which one seemingly insignificant thing leads to another, eventually leading to a significant outcome.

For example, just stretch. While you’re stretching, you may feel good enough to do some exercise.

Get in the shower. While you’re in there, you may feel good enough to exfoliate and wash your hair.

Pull out a pen and paper. Start by writing just one thing you are grateful for. After you write it, you may think of more things you are grateful for, or just things you want to write down to get off your chest.

The point is to get yourself moving in the right direction without feeling overwhelmed. Getting started is usually the hardest part. Once you do that one small thing, you will naturally build momentum as you go along.

So just do something, no matter how small.

Change of scenery

Force your brain to process new surroundings – it’s linked to enhanced happiness, according to a recent study.

When you have a new experience, it creates a boost of positive emotion, in addition to increasing creativity --which can provide you with a fresh perspective.

Changing up your daily routine and pushing yourself out of your comfort zone may be just what you need for a “reset”. It doesn’t have to be anything monumental.

Once again, the key is not to overwhelm yourself any further - you're already going through a hard time. Try something small like taking a different route, going on a day trip, or trying a new activity.

If you spend a lot of time indoors, try to spend some time outside. Nature is a natural antidote to stress. Evidence suggests that connecting with nature improves wellbeing and there are numerous studies that demonstrate the mental health benefits of spending time in nature.

Nature therapy can include activities like:
-gardening
-stargazing
-green exercise
-arts and crafts
-spending time with animals
-hiking
-or anything you can enjoy outside in nature

Clean, organize, and decorate

Your environment has an impact on your mental health. Pay attention to what’s in your immediate surroundings – how does your space make you feel?

I work from home so I’m often at my desk and yet it wasn’t until recently that I decorated my space with colorful things that make me happy. It’s amazing how much aesthetics can affect mood.

Another thing that helps is clearing clutter. For me, mess causes stress!

Studies have shown that because we see our home as an extension of ourselves, there is a link between the state of the home (cluttered or organized) and psychological well-being. A cluttered environment can impede your ability to focus, cause anxiety, and even lead to increased levels of the stress hormone cortisol.

Consider your lighting and air flow as well. I am super sensitive to harsh overhead light and prefer lamps with low-wattage amber light.

Do you have enough natural light coming in during the day? Maybe you could use an essential oil diffuser or some air-purifying plants. Maybe you’d like to have some meaningful artwork on the wall or some photos of loved ones.

Organizing your space can help you to feel in control, more relaxed, and happier. I start by pulling everything out of drawers and taking everything off surfaces, putting everything into a big pile. Then, I clean and separate the pile into categories, getting rid of as much as possible along the way. Once I’m finished, I like to light a candle to sort of cleanse the space. This can serve as a calming ritual whenever you’re feeling overwhelmed.

Distract yourself

If you notice yourself spiraling, distract yourself with something positive and uplifting.

Again, this may not work at first but give it some time. The trick is to disrupt the negative thought pattern and bring your attention to the present moment.

Having a self-care plan is especially important for hard times like this so you don’t have to waste valuable mental energy deciding what to do.

Do whatever works for you -read some motivational quotes, curl up with a novel, look at cute photos, watch funny videos on YouTube, binge watch a show, play video games, bake a cake … anything that will temporarily take your mind off your current situation.

One thing I like to do is the five-finger breathing exercise (see video below for demonstration). 

It is a multisensory exercise that involves sight and touch, which is why it works so well in distracting the brain from negative thoughts. It also relaxes your parasympathetic nervous system and sends a signal to the brain that you are safe.

Here’s how to do it: spread your fingers apart on one hand. With the pointer finger of the other hand, slowly trace up the outside of your pinky finger as you take a deep breath. Hold for a couple seconds and then trace down the inside of your pinky finger as you exhale. Continue this for all five fingers, inhaling as you trace up and exhaling as you trace down.

Follow 3D Success on Instagram for more self-care ideas.

Lift weights

The single thing that has helped me through my hardships the most is lifting weights. It’s like even though I might be feeling weak mentally, I can still feel strong physically. Which in turn helps me to feel stronger mentally.

Also, any type of exercise releases dopamine and endorphins, which chemically lifts your spirits and energy. If you really exert yourself, it also has the dual benefit of lifting your mood and helping you sleep better.

Strength/resistance training builds resilience not only in the body but also in the mind; it helps to release trauma that is stored in the body and trains the body to better handle future stressful events. So, weightlifting is not only a quick fix for anxiety; it’s also a long-term solution. For me, lifting weights and yoga have been two of the most helpful coping mechanisms and I do both almost every day.

Interestingly, studies and research suggests that:
-females are even more sensitive to the anxiety-reducing effects of resistance exercise than males
-resistance exercise enhances the effects of other modes of exercise, such as aerobics, balance, and flexibility exercises
-in a clinical trial, resistance exercise significantly improved anxiety and significantly reduced depressive symptoms among research participants

Protect your peace

Once you’ve gotten yourself to a peaceful place, don’t let anyone pop that bubble.

Just because someone else is being mean or rude doesn’t mean you have to return that same energy. If someone else is in a bad mood, that doesn’t mean yours has to be ruined.

You have to guard yourself against things that will suck your energy or bring down your vibration. It can be difficult at times, especially if you tend to people-please, but your mental well-being simply must be safeguarded.

This is something I still struggle with as a highly sensitive, empathetic person. Maintaining your inner peace amidst chaos is no easy task.

I’ve learned that it is something you have to work on before you are in the difficult situation.  I do this with yoga (which sets the tone for the day), mindfulness, and filtering the things I watch, hear, and read.

Social media and television in particular can really have an influence on your state of mind and the way you see the world. So, be careful what you allow your brain to consume.

It’s also important to set healthy boundaries around your time and your energy. Notice what things/people trigger you and try to eliminate or lessen those influences.

For example, if there is someone who always complains or has something negative to say or makes you feel bad about yourself, distance yourself from that person. If your schedule is already full and someone asks for a favor or invites you to an event, say no (and don’t feel guilty about it).

People who care about you and want the best for you will respect your boundaries. Toxic people will not. If someone is repeatedly disrespecting your boundaries, you need to decide whether you are willing to accept that behavior forever. If not, it may be time to cut that person out of your life – your serenity is more important than that relationship.

Help others 

Taking your mind off yourself for a little bit may be the best thing for you when you’re ruminating or catastrophizing about your difficult situation.

Focusing that attention on helping others has the added benefit of helping you as well.

Even small gestures are enough to reduce stress and lift your spirits a little bit. There are many ways to help others, for example:

-Donating money or possessions: When you donate, you are not only helping those in need but also reminding yourself of what you have to be grateful for.

-Volunteering: Donating your time to a cause that you feel passionate about can help you feel a sense of purpose and accomplishment. Making the world a better place in some way, however small, helps you to feel a sense of connection and belonging, a basic human need. 

-Being a shoulder to cry on: Showing empathy not only helps that person feel understood, it also helps you to better understand yourself. If your mom/friend/son/husband, etc. was suffering, you would be kind and supportive. But when it comes to you, do you treat yourself with the same compassion you show others?

Somehow, it’s easier to be extra hard on yourself and hold yourself to standards you would never hold others. But you deserve understanding and forgiveness too!

Try not to be so harsh with yourself and treat yourself more tenderly, understanding that you’re only human and that imperfection is an unavoidable part of that.

You are allowed to make mistakes. You are allowed to feel sad. And you are worthy of love.

One way to show yourself love and compassion is to practice self-care. Don't know where to start? Check out these self-care ideas.

Ask for help/self-help plan

Some people have family or friends or a therapist that they can reach out to when times get tough. Or they belong to a religious group and can turn to prayer, the Bible (or other religious text), or fellow church members for support.

But, if you don’t, or if you’d rather speak confidentially when you’re in a bad place, you could call an anonymous help line and talk to a stranger. Sometimes it helps to get things off your chest and hear a different perspective.

I’ve done this a few times by calling 988 (suicide and crisis lifeline) and the friendly folks over there have helped me when I was really struggling. They provide 24/7 support to anyone in a crisis situation.

The phone call or chat can also serve as the initial “snowball” that calms you down enough to do something else that makes you feel better, and then something else that makes you feel better, etc.

For example, maybe make yourself a cup of tea before you make the call and do some yoga after you hang up. After yoga, take a mindful shower where you visualize all your problems rinsing off of you and going down the drain. Then, enjoy some aromatherapy and curl up with a book.

One of the best strategies the crisis counselors suggested is creating a crisis plan. Much like a self-care plan, having pre-planned activities in place will help you when you’re feeling overwhelmed in the moment and not able to think clearly.

Simply follow the plan you prepared for yourself, knowing that those things will help you. It can change over time as you see what works for you and what can be improved. Your crisis plan can include:

-Triggers
-Warning Signs (emotions, thoughts, behaviors)
-Coping Strategies: ways to distract yourself, wellness tools/self-care activities, resources/sources of support
-Effectiveness/what to change for future

Here is a Crisis Plan Worksheet I created; this one is already filled out as an example, but blank ones are also available for you to download in my Ko-fi shop for FREE or whatever you want to pay. 

Take Care of Yourself

Eat healthy, exercise, take breaks, pursue joy, be true to yourself, and manage stress in healthy ways. 

What are you struggling with right now? Let me know in the comments. 

 Share this & help someone else!

*This post has been edited; it was originally published on November 19, 2018.

Christmas is the most wonderful time of the year.

But it can also be the most stressful!

Things like cooking, cleaning, shopping, hosting, traveling, and trying to stay healthy all contribute to the stress we experience during these winter months.

And the 2020 COVID-19 pandemic only adds to that stress, especially during the holidays.

Fortunately, there are some things you can do to make sure you can enjoy this holiday season without getting overwhelmed.

* This post contains affiliate links. I am a Bluehost, Thrive Themes, ConvertKit & Tailwind affiliate, meaning that if you click on a qualifying  link and make a purchase, I may earn a commission. 

3D Success, LLC. is also a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com

Please read the Disclaimer for more info.

Here are 5 simple tips to reduce your holiday stress:

1. Stick to Your Budget

One of the first things that comes to mind when I think of holiday stress is finances.

In a recent Gallup poll, Americans revealed that they planned to spend an average of $830 on gifts. But last year U.S. shoppers spent more than they bargained for, racking up an average of $1,054 in debt during the holiday season – that could take months or even years to pay off. 

And this year, online shopping is at an all-time high. (On Cyber Monday, shoppers spent a whopping $12 million a minute during the 8pm to 9pm ecommerce peak!)

So, to reduce holiday stress this season, set a budget and stick to it.

Make a list of everyone you will be getting gifts for and decide how much you want to spend on each gift as well as how much you will spend on decorations and food.

Using a credit card makes it easy to overspend, so if you go shopping in person, consider bringing the exact amount with you in cash to ensure that you don’t go over your predetermined budget. 

Another thing to budget wisely is your time. There are usually a lot of events during the holiday season and sometimes you just can’t do it all.

Don’t over-commit yourself – be prepared to say no. You may have to politely decline some invitations to ensure that you can actually enjoy the holidays.  

2. Prepare and Let Go

Preparation goes a long way when it comes to reducing holiday stress.

If you’re hosting a holiday dinner, plan your meal and prepare what dishes you can in advance to avoid having to do everything the day-of. 

Don’t leave cleaning until Christmas or the day of the event. You always wind up having less time than you thought you would have. So, start a few days out and maybe tackle a room or two each day.

Also, fighting through massive crowds of people at the last minute frantically trying to find gifts for everyone on your list is no fun...and now thanks to the COVID, it's actually risky.

That’s why, now more than ever, I prefer to shop online. 

Just remember that everything doesn’t have to be perfect. So, prepare as best you can … and then let go. Let someone else handle the packaging and shipping.

If you're looking for a one-stop shop to get gifts for everyone on your list, check out my self care gift shop! 

For more information on Self Care by 3D Success personalized self care gift boxes, click here.  

3. Continue Your Self-Care

It’s important to keep up your healthy habits during the holiday season. Diet and exercise can have a huge impact on your mood and energy levels.

Because there’s so much going on, it can be easy to let your routines slip but maintaining your health will go a long way towards reducing holiday stress.

Make sure to continue your self-care routine (especially if you are an introvert/HSP/empath!). 

Also, drink plenty of water and eat lots of fruit and vegetables. Foods like spinach and avocados help in the production of serotonin and dopamine, which help to keep you calm and happy.

Eating just a handful of nuts each day will help you to maintain a balanced mood. Almonds contain B vitamins which helps to keep your energy levels stable – as opposed to candy, pastries or anything with refined sugar, which will only give you a quick surge of energy followed by a sugar crash.

I’m not saying you shouldn’t have Christmas goodies though, that would be torture - indulge! Just make sure you eat the healthy stuff too, so your body gets the nutrients it needs.

And don’t slack on your workouts … ain’t nobody got time for holiday weight gain!

Even if you don’t normally exercise then walking, yoga, meditation or progressive muscle relaxation can really help to soothe anxiety and reduce holiday stress.

Here are some more natural remedies for anxiety to incorporate into your self care Sunday routine during these winter months. 

So, there you have it - my five simple tips to reduce holiday stress! 

Do you have any tips that I didn’t mention? Leave a comment!

  Happy Holidays!

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May is National Mental Health Awareness Month here in the U.S.

So, I figured this is the perfect time to discuss this important topic, especially considering that we have a new and significant stressor to deal with this year – the coronavirus.

According to the World Health Organization (WHO), one in four people are affected by mental health issues – that’s 450 million people!

And nearly two-thirds of those with a known mental disorder do not seek help.

Depending on what you are struggling with, it may be necessary for you to work with a professional or it may be possible for you to manage it on your own by adopting some healthy habits, working through your issues, and healing your own traumas.

While I am not a licensed psychologist or counselor, I can give you some self-help advice based on my personal experience when it comes to stress and anxiety.

* This post contains affiliate links. I am a Bluehost, Thrive Themes, ConvertKit & Tailwind affiliate, meaning that if you click on a qualifying  link and make a purchase, I may earn a commission.  Please read the Disclaimer for more info.*

Mental Health & COVID-19

Many people, especially those who were already struggling with anxiety before the outbreak, are experiencing coronavirus anxiety.

COVID-19 is the perfect catalyst/aggravating factor for health anxiety, otherwise known as hypochondria (persistent and irrational worry about having a serious medical condition despite signs to the contrary or reassurances from doctors).

After all, we don’t know exactly how the novel coronavirus originated or all the ways in which it is contracted. Some people who actually have the virus do not show symptoms at first. And we don’t know when or if there will be a cure.

If you didn’t have health anxiety before, you might now!

And of course, there are all the other stressors associated with this pandemic …

Stressors Associated with the Coronavirus Crisis

-Uncertainty: When will it all be over? How will things change in the future? Will they ever go back to “normal”?

-Financial hardship: Over 26 million people have been out of work due to COVID-19. This pandemic is slated to surpass the Great Depression in terms of numbers of jobs lost and devastating economic impact.

-Food & supply shortages: I’m sure we all know how hard it is to find things like toilet paper, disinfectant wipes, and meat nowadays. Some people are panic buying while others can’t afford to buy what they need even when it becomes available.

-Isolation: Humans (and most animals) need face-to-face contact with others and sometimes Zoom/Facebook/iPhone just doesn’t cut it. If you’re a “people person” or extrovert, the quarantine is probably taking an especially heavy toll on you.

-Fear for loved ones: Even if you don’t get sick, what if someone you love does? For those of us with elderly, immune compromised, or essential worker family members, the burden of this fear can be almost too much to bear.

-Loss of freedom: With the stay-at-home orders and 6-feet distancing guidelines, it’s impossible to engage in the some of the same activities that we did before the outbreak. This can have devastating consequences, especially when those hobbies imparted happiness and fulfillment to our lives.

What Are the Negative Effects of Mental Illness?

Because this is uncharted territory, we don’t really know what the negative effects of the COVID-19 lockdown will be or to what extent it will ultimately impact our mental health.

With an estimated 2.6 billion people worldwide on lockdown, a prominent health psychology professor calls it the “world’s biggest psychological experiment” ever.

One scholarly review published in February 2020 examined 24 studies which documented the psychological impact of quarantine.

Not surprisingly, researchers in that study found that individuals who are quarantined are more likely to develop mental health issues like stress & anxiety, anger & irritability, low mood, insomnia, depression, emotional exhaustion, and post-traumatic stress symptoms.

If left unchecked, mental health issues like these can lead to a significant reduction in quality of life.

And their negative effects can also extend beyond mental – stress is a silent killer that has been linked to heart disease, compromised immune system, cancer, and other serious physical illnesses.

How to Protect Your Mental Health: 10 Timeless Tips

It is vitally important to safeguard your mental health, not only during this crisis but at all times.

That means listening to your body and making time for self-care.

Here are some tips for protecting your mental health:

1. Identify your emotions so you can deal with them

Before you can solve any problem, you have to know what the problem actually is.

Being able to identify your emotions will better enable you to deal with them in a healthy way.

Try using the APPLE technique:

-Acknowledge: Acknowledge that you are feeling anxious, scared, sad, or whatever you are feeling.

-Pause (and breathe): Take a moment to breathe before you react.

-Pull back: Keep things in perspective- your thoughts are not facts and your emotions are fleeting.

-Let go: This too shall pass. Release the negative thought or feeling and imagine it floating away in a bubble.

-Explore: Ground yourself by being mindful and paying attention to what’s around you. Name 5 things that you can see, hear, feel, taste, and touch.

2. Don’t allow yourself to become overwhelmed

With everything that’s going on now, it’s easy to become overwhelmed.

One way to prevent burnout and overwhelm is by establishing and following a healthy routine.

Remember what’s most important to you and say no to things that you just don’t have time for. You’ve got to take care of yourself before you can take care of anyone else – you can’t pour from an empty cup.

Some ways I keep myself from getting overwhelmed include:

-Yoga & Kava tea: Every day, I do about 3 exercise videos from YouTube, at least one of which is yoga. I really like this one from Sanela.

After the yoga sequence, I drink Yogi kava tea. (paid link) This healthy routine really helps me to stay calm and keep things in perspective.

-Fruit: When I eat a lot of fruit, I feel healthier, more energetic, and less stressed.

Here’s the recipe for a smoothie I regularly make. Try it for a mood boost/burst of energy:

-Deep breathing: Another healthy habit I’m incorporating into my daily routine is deep breathing. It’s remarkable how just a few minutes of deep breathing can calm you down.

-Mindfulness: Being mindful throughout the day doesn’t require any additional time. There are ways to incorporate mindfulness into your daily routine – you can be mindful while doing things like showering, washing the dishes, going for a walk, etc.

3. Limit your exposure to negative people/influences

In order to safeguard your mental health, you’ve got to limit your exposure to negativity of any form.

This means people, movies, places, the news … anything that has a negative influence on your life.

Some types of toxic people are not open to receiving help. Do not allow your mental health to suffer because you are trying to “fix” or “be there for” them. Here are some tips for dealing with negative people.

Also, limit your exposure to the media coverage of COVID-19. Constantly reading about it/watching it can keep fear and anxiety levels elevated, which is not good for your mental (or physical) health.

 Check out the Freebie Library!
(a regularly updated collection of free downloadable self-help content)

4. Volunteer/donate

When you reflect on widespread problems like hunger, homelessness, cancer, animal cruelty, etc., it may lead you to feel helpless.

But, there’s often something - however small - we can do to make a difference. And if everyone did just that little bit, the results would be astronomical.

So, please take action!

If you are able, donate to a cause that you are passionate about. Lots of charitable organizations are having a tough time, especially now due to the pandemic.

*Takis Shelter

There is a special charity I’d like to mention, one that has a special place in my heart – Taki’s Shelter. The kind, selfless guy who runs this shelter is my hero! 

He takes in stray, hurt, paralyzed, abandoned and abused animals from the streets and gives them wonderful lives on his picturesque property of over 33,000 square meters.

I follow Takis Shelter on YouTube - Takis regularly streams and uploads new videos to YouTube so you can see his heartwarming rescues and get updates about the animals' lives-
Check out Takis Shelter on YouTube.

With over 450 dogs, as well as some cats, birds, goats, and sheep, Takis needs all the adoptions and donations he can get!

He also offers opportunities for people to visit and volunteer at the shelter, which is located in gorgeous Crete, Greece.

*Click here for more information about volunteering, adopting or making a donation to Takis Shelter.

*Click here to provide monthly support to Takis Shelter on Patreon.

5. Focus on well-being, not productivity

Self-care is vital for mental health.

Now more than ever, make sure you are setting aside time to take care of yourself.

Nothing is more important than your health. To prevent overwhelm and burnout, focus on well-being, not productivity.

While in quarantine, don’t allow yourself to fall into destructive patterns like drinking too much alcohol, overeating, or slacking on exercise.

Instead, try to incorporate some new healthy habits into your daily routine – ones that will benefit your mental health like journaling or doing gratitude exercises.

One of my favorite things to do is a self care Sunday routine. 

6. Have some creative outlets

Boredom is dangerous.

You mind and your body are meant to be used. So, don’t let them sit idle and deteriorate.

That’s why having some creative outlets is another great way to protect your mental health.

Research shows that we are our happiest when we are in a state of flow, not lethargy.

So, while it may initially feel good to veg out and binge watch a show on Netflix, you’ll ultimately be much happier doing something creative.

Stumped on what to do? Here are some ideas:

7. Focus on what’s in your control (and let go of what’s not)

Anxiety often revolves around an unknown/uncertain future event.

When we have an anxious thought, it’s almost as if the future event is occurring in the present.

Our fear triggers the fight or flight response, which is physical. It causes increased heart rate, rapid breathing, blood vessel constriction, muscle tension, and other physiological reactions.

This is all to prepare you to face an imminent danger (which is not actually imminent, nor life-threatening).

You may not be able to control the anxiety you initially feel or the stress response that your body has, but you can calm yourself down.

Start by focusing on your breathing.

Take deep breaths – breathe in through your nose, allowing your stomach to expand to the count of four, hold it to the count of four, exhale to the count of four through your mouth and hold to the count of four.

Do this a few times. Then, focus on your body – try doing some exercise, yoga, or progressive muscle relaxation.

This will help your body – and in turn, your mind – to calm down.

Remember that you are not in control of everything and you don’t always have the answers.

Surrender. Trust that everything is happening as it should and that you will be able to handle whatever comes your way.

Allow yourself to be carried by the waves instead of fighting against the current.

8. Embrace your alone time

Embrace your alone time, even if you’re not an introvert/HSP/empath (who all desperately need alone time to recharge).

Quarantine is a rare opportunity to take a break from the normal hustle and bustle of life. An opportunity to self-reflect, regroup and recharge.

Use this precious time to take account of all aspects of your life – physical health, mental health, finances, career, relationships, fun/creativity, spirituality, and fulfillment.

Rate them from 1-10, 1 being extremely dissatisfied and 10 being fully satisfied.

Get access to this Wheel of Life Worksheet (and other downloadable PDFs) in the Freebie Library.

From there, you can see which areas you are most dissatisfied with and therefore which areas you need to work on.

If you have always been too busy to create a personal development plan, now is the time!

9. Connect with others

Social interaction is crucial for our mental health.

While social distancing limits our face-to-face interaction, we can still connect through other forms of communication, such as video, phone, instant messenger, or mail.

Loneliness is a real possibility during this time, so make a concerted effort to keep in touch with loved ones.

You may also find comfort in playing multiplayer video games or connecting with others who have similar interests or struggles.

Quarantine Chat is specifically designed for people isolated at home during the coronavirus.

The National Alliance on Mental Illness has a website on which people can share their stories – You Are Not Alone.

10. Take it one day at a time

As with habits and goals, it’s important to take it one day at a time.

Each day make a commitment to protect and nurture your mental health.

Catastrophizing about the future or dwelling on the past is bad for your mental health, not to mention a complete waste of time. We don’t know what will happen in the future, nor can we change what happened in the past - all we really have is now.

When we look too far in the future, we can become overwhelmed. We can become paralyzed by feelings of fear and helplessness.

So, focus on what you can control, what matters – the present moment.

Help Spread Mental Health Awareness During National Mental Health Awareness Month

Hopefully, these tips have helped you get some ideas about how to look after your mental health, especially in times of crisis.

Help me spread awareness about the importance of protecting our mental health during Mental Health Awareness Month by sharing this post.

Also, what do you think is the most important habit to establish for mental health? Leave a comment below!

Share this & help someone else!

Share this & help someone else!

Well, I was going to publish Part II of How to Create a Personal Development Plan: The Ultimate Guide* this week but with everything going on, I thought it would be best to discuss coronavirus anxiety and how to find peace during the pandemic.

(*Update: The personal development guide has been published! Click on the link above to check it out.)

I’m sure many of you are struggling with how to handle the effects of the health crisis we are facing as a global community.

It’s during unsettling times like these that our mental health tends to suffer the most. So, while it is necessary to stay updated on the current situation, it is also of the utmost importance to practice self-care.

How are you looking after yourself? What things are you doing to ensure that you’re OK?

I urge you to consistently make a concerted effort to protect yourself – not only physically but also mentally.

As always, I am here for you, my friends. Please feel free to reach out to me via my Contact page.

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Coronavirus Anxiety- Dealing with the Stress of a Global Pandemic

As COVID-19 continues to sweep the globe, many are experiencing high levels of stress and anxiety.

This is uncharted territory for us all. The uncertainty of it can drive you crazy if you’re not careful, especially if you’re already struggling with anxiety and/or depression!

It is important to cope with the stress of the situation in a healthy way – and the sooner the better. We don’t know how long this state of limbo and isolation will continue. Prolonged periods of stress and anxiety put both your mental and physical health at risk. 

Excessively worrying about getting sick not only consumes perfectly good energy that could be channeled into something positive and productive, but also, ironically, puts you at greater risk of actually getting sick! (psychosomatic disorder, self-fulfilling prophecy, etc.)

So, here are 5 tips on how to deal with coronavirus anxiety and be calm amidst the chaos.

1. Stop Catastrophizing

Anxiety can be a future-based emotion, meaning that you are thinking of the worst possible scenario that could occur. There is a name for that – it’s called catastrophizing.

When we catastrophize, we obsess over something that has not happened yet (as opposed to “ruminating” which occurs when, for example, we beat ourselves up over something we did or said earlier).

Catastrophic thinking leads us to conclude that things are far worse than they actually are. Our rationale becomes distorted and we can really blow stuff out of proportion.

If you notice yourself doing this when it comes to the coronavirus, challenge your conclusions. For example, if someone sneezes, it is far more likely that they are suffering from allergies or the flu or the common cold - not the coronavirus.

It also helps to keep things in perspective. There are plenty of other dangers we aren’t as concerned about on a daily basis that arguably pose more of a risk than the coronavirus outbreak. For example, influenza, driving, smoking cigarettes, eating contaminated food, unintentional poisoning ... 

Or things that we aren’t even aware of like high energy solar flare, local gamma ray bursts, and other potential threats from outer space!

So, challenge your conclusions to ensure that you’re being rational. There is a difference between possible and probable.

Is it possible that you will contract COVID-19? Yes.

Is it probable? No.

2. Don’t Let Social Distancing Keep You Down

Loneliness, like stress, is a silent killer.

As humans, we all need social support and interaction.

Isolation is not good for the mind or the body. Studies have found that people who are lonely are more susceptible to illness, more likely to feel depressed, and may suffer from long-term mental health problems. 

With all the “social distancing”, “shelter-in-place”, “keep 6 ft away from other human beings” stuff going on, it’s easier than ever to feel lonely and depressed.

Fortunately, in this day and age there are still many ways to stay connected other than face -to-face. Minimize the negative social impact that social distancing has on you by calling, texting, Skyping, chatting, FaceTiming, participating in online support groups, etc.

During this time, make a concerted effort to remain in contact with your loved ones. Maybe even use this as an opportunity to reach out to people who you haven’t spoken to in a while.

Check out this video of an exercise instructor in Seville, Spain, who led an entire apartment building in a workout class! (video has since been removed)

3. Limit Your Exposure to News/Media Consumption

Every day, we are inundated with coronavirus updates. The number of people infected, the death toll, the effects on the economy, how long it could continue, when a cure might be available, etc, etc ...

It’s no wonder coronavirus anxiety is so rampant! In a recent poll of 1,092 adults in the U.S., 78% of men and 82% of women either somewhat or extremely concerned about the outbreak.

While it is important to stay current and be aware of what’s going on, there is a limit.

It is possible to overconsume media to the point that you get overwhelmed or panic unnecessarily.

To combat this, stop compulsively checking your phone/TV/computer for updates all day long. Maybe check the news once and then take a break from it for a while. (Or try a social media detox)

There is absolutely no need for you to have minute-by-minute updates and details of everything going on with the coronavirus at all times!

Another way to prevent coronavirus anxiety from taking over is to only use reliable sources for news. This helps to avoid the misinformation and fear-mongering that some less reputable sources may try to spread.

Here are two trustworthy websites you may want to have as your “go-to’s”:

-Centers for Disease Control and Prevention (CDC)

-World Health Organization (WHO)

4. Take Precautions (But Don't Overdo It)

Managing your coronavirus anxiety and being calm during the crisis doesn’t mean sitting back and doing nothing.

Let your anxiety do what it’s supposed to – motivate you to take action.

Go ahead and prepare yourself for a quarantine by stocking up on essentials, getting your finances in order, and (if you’re lucky) setting up your space to work from home.

But, there is a difference between getting the things you need for the immediate future and hoarding 53 packs of toilet paper, 129 pounds of beans, and 386,000 sanitizing wipes! We must be considerate of others too - we're all in this together.

If you already struggle with health anxiety/hypochondria, this pandemic is probably hitting you pretty hard. Try to remember that there are many explanations for your bodily sensations and symptoms, most of which are normal and/or way less catastrophic than you think.

You may want to consider getting more in tune with your body (through yoga, meditation, mindfulness, etc.) so that you will be better able to recognize the messages it is sending you and decipher when something is truly wrong.

5. Continue or Start Healthy Habits

If you already have healthy habits in place such as yoga and meditation, continue to do them.

Don’t let coronavirus anxiety throw you off track - these are the tools that will keep you healthy and sane during this uncertain time.

If you don’t normally practice yoga or meditation, consider trying something new. This is an opportune time to see how these practices can benefit you and foster inner peace not only during the COVID-19 outbreak but also in the long-term.

Make the most of this time by trying things you’ve always wanted to try and doing things you wouldn’t normally do – step outside of your comfort zone.

Treat this as an opportunity to grow and improve yourself as a person. Nurture your spiritual growth, try some natural remedies for stress & anxiety relief, learn a new language, work on your limiting beliefs/mindset, forgive those who have hurt you, volunteer for a cause you believe in.

Some healthy habits to consider implementing include:

I hope these tips help to quell your coronavirus anxiety and that you are able to stay calm during this health crisis.

What else are you doing to manage your stress & protect your mental health during this time? Tell me in the comments!

Share this & help someone else!

One of the first articles I wrote for this blog was on science-backed natural remedies for anxiety and it actually turned out to be one of my most popular pieces of content.

Well, that was over a year ago and a lot has changed!

Since then, I have discovered even more natural remedies for stress & anxiety relief and they have been helping me tremendously with my mental health. 

So, I thought I’d share these new tips with you in the hope that they help you too!

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1. Breath Work for Stress & Anxiety Relief

Breath work helps us to calm our anxiety on a physiological level.

When we have anxiety or we're stressed out about something, our breath becomes shallower and more rapid. 

Slowing your heart rate down sends a message to your brain that everything is ok.

And if you can just concentrate on your breath, you can quiet your mind and bring your awareness to the present (which prevents you from ruminating or catastrophizing).

The best part about this natural remedy for anxiety is that you practice it anywhere and you don't need any special equipment or skills to do it!

Here's a great TED Talk on the power of breathing and how it helps us to heal:

Below is a video showing a tactical combat breathing exercise that the U.S. Navy uses to help them calm down in high-stress situations.

If you haven't already, give it a try. It always provides me with much needed anxiety relief and also helps me to calm down whenever I am feeling angry or frustrated.

Here is a guided mediation for diaphragmatic breathing, which is deep breathing during which the stomach (and not the chest) rises and falls with the breath. 

This video is so relaxing. It's such a beautiful, peaceful scene on the water and the instructor does a wonderful job of giving us a guided meditation for letting go of pain or anxiety.

2. Anti-Anxiety Diet/ Cooking & Baking

What you eat (or don't eat) has a huge impact on not only your physical health but also your mental health. 

Maintaining an anti-anxiety diet helps keep our hormones in check and encourages positive communication between the brain and gut. 

I also find the actual cooking and baking of the food to be therapeutic.

Being mindful while focusing on cutting, seasoning and measuring helps me to keep my mind off negative things.

There are some foods that bring anxiety relief and other foods that make anxiety worse. Eating more of the good foods (oatmeal, fruit, yogurt, nuts) and less of the bad (processed food, sugar, soda) can have a significant effect on not only your physical but also your mental health. 

Head over to the Freebie Library to download this master list 
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3. Crochet for Anxiety Relief

I received a crochet hook and some yarn for Christmas and I've been crocheting ever since!

Unlike some of the other natural remedies for stress and anxiety that help to take your mind off things, I find that crocheting helps me to think things through and find clarity. 

Here's a pic of the two scarves I've made so far in half-double crochet stitch:

And the single stitch crochet cover I made for Theodoro (my cat, AKA Thodi) - he loves it!

But, I'm not gonna lie - it's pretty difficult to get the hang of at first! 

So, if you're interested, here are the videos on crocheting for beginners that I used to get started. 

The first one from Bella Coco is actually the first video in a 5-part series on all the different beginner crochet stitches. 

4. Reduce Stress & Anxiety with Watercolor 

Watercoloring is another hobby I recently picked up and it has really become one of my go-to's for stress and anxiety relief!

I just love working with all the colors and trying to master different techniques - like the loose flowers and leaves in these videos:

5. Soothe Anxiety with Classical Music

Music has been proven to soothe anxiety and even reduce pain.

Try listening to soothing music while you do another anxiety-reducing activity like coloring, watercoloring, bathing, cooking, crocheting, yoga, meditating, etc.

Classical music is particularly effective for anxiety relief - here are some pieces I like:

6. Meditate to Heal Underlying Trauma

There are often underlying issues that need to be addressed when it comes to anxiety.

We may be aware of some of our emotional scars and some may be unconsciously stored in the body.

Meditation (and yoga) can heal these past traumas so that we can freely and peacefully move forward on our spiritual journey. 

It's important to note that there are other ways to meditate- try going for a walk, being mindful while you clean or do the dishes, or meditating while practicing yoga. Sitting still while meditating doesn't work for everyone or in all circumstances!

7. Yoga for Anxiety- Yin & HIIT

I love this yoga video by Sanela!

It incorporates some of the best yoga poses for anxiety relief - cobra, child's pose, and cat & cow. 

It also provides an excellent opportunity for pranayama (deep, controlled breathing during yoga) so if you're looking for a relaxing yoga flow, this one's for you!

Here's another "slow" yoga video for anxiety relief. After a long, stressful day, you're less than 20 minutes away from feeling calmer and more relaxed with this feel good yoga video by Julia.

But, sometimes yin yoga just won't cut it and you gotta let out all that pent up anxiety!

So, when you're in the mood to burn some cortisol, try this HIIT power yoga video by Julia. It will help to melt away the calories and the stress. 

Over to you ... what anxiety relief technique works best for you? Tell me in the comments!

When you’re overwhelmed, it can be difficult to think clearly.

And when you’re having a panic attack, you’re typically not in a condition to round up all the things you need to calm yourself down!

That’s why it’s essential to make a self-care box for anxiety and have it ready to go.

Monthly self-care subscription boxes can be expensive. Plus, they don’t always contain all the things you would like or actually use.

So, why not create your own DIY self-care kit?

Open it when you’re struggling with anxiety or feeling depressed.

Here are some ideas for what to include. Mix and match to make your own DIY anxiety self-care box!

(These also make great gift ideas for people with anxiety). 

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DIY Anxiety Self-Care Box

Anxiety Journal

Keeping an anxiety journal is a great way to relieve stress.

Journaling can also uncover any limiting beliefs you may have that are holding you back.

And it helps with engaging in everyday mindfulness and expressing gratitude – two effective stress management techniques.

This 160-page, lined anxiety journal contains 70 anxiety-reducing quotes and guided journal prompts to help you work through your worries.

Dark Chocolate

Another option for your anxiety self-care box is dark chocolate (yay!).

Dark chocolate has been proven to lower cortisol and blood pressure levels, reduce inflammation and improve mood.

The higher the concentration of cacao, the better. =

And these Bark Thins treats pack an additional stress-reducing benefit thanks to the pumpkin seeds! Pumpkin seeds are one of the best foods for anxiety because they contain tryptophan (also found in turkey and bananas), an amino acid building block for serotonin.

Mindfulness Cards & Power Thought Cards

Stress, anxiety, and overwhelm have a lot to do with your state of mind.

Tapping into your subconscious by repeating affirmations can help you change your limiting beliefs and keep you in a positive mindset.

And sometimes you just need some motivation and encouragement when you’re feeling down.

That’s why these beautiful cards will make a wonderful addition to your anxiety self-care box!

Weighted Blanket 

Sleep is so important for our mental and physical health.

But when you’re stressed out, it can be difficult to fall and stay asleep.

Weighted blankets not only help reduce insomnia, but also chronic pain and anxiety. Which is why it’s a great item to include in your anxiety self-care box!

The pressure of the blanket is comforting – it creates a grounding effect and a feeling of safety.

Maybe because it feels like a hug, a weighted blanket actually causes oxytocin levels to rise (the “love hormone”), which in turn lowers blood pressure and heart rate.

 Stress Balls

Stress balls are used to release stress and tension.

Not only do they stimulate your nerves and engage your muscles, which helps you to relax, but they also serve as a distraction device.

Distraction is a technique commonly used to alleviate anxiety.

When you’re having anxiety or a panic attack, it typically stems from obsessive thoughts about the past or the future.

You can interrupt these negative thought patterns by directing your attention to something else – like squeezing a stress ball.

Self-care box DIY idea: I’ve seen some pretty cool DIY stress balls too (like the tutorial below), so you could try making those instead!

*You could also do this with SLIME (Is anyone else obsessed with watching slime-making videos on Instagram?!)

Essential Oils 

Essential oils are a great addition to any self-care box, especially relaxing scents like lavender.

You can use essential oils in your bath (salts, bath bomb), in a room/linen spray, an aromatherapy roll-on, or in candles.

A helpful exercise for when you're stressed out is the “name 5 things” exercise.

Look around you and name 1 thing you can see, 1 things you can hear, 1 thing you can taste, 1 thing you can smell, and 1 thing you can feel.

When it comes to the thing you can smell, aromatherapy is the best!

Essential oils help alleviate stress and have an instantaneous effect on our mood and our emotions. And they are an essential thing to include in your anxiety self-care kit.

Lavender, lemongrass, and peppermint are some of the best essential oils for stress, anxiety and headaches.

Noise-Cancelling Headphones  

Listening to music decreases the psychobiological stress response.

It also reduces chronic and postoperative pain, relieves depression, and elevates mood.

I am a huge fan of classical music, especially Vivaldi. Listen to whatever type of music helps you.

It doesn’t even have to be music – it could be nature sounds or healing frequencies.

Tea

There’s nothing like tea for bringing your attention to the present.

The ritual of making and drinking tea is calming in and of itself.

Tea also contains compounds that boost dopamine in the brain and increase alpha-wave activity – helping you to relax.

My personal go-to is Yogi Kava Stress Relief tea. It instantly reduces my anxiety levels and it tastes so good!

Colored Pencils & Coloring Book 

This next item for your anxiety self-care box will help to take your mind off whatever you’re stressing about.

There are lots of adult coloring books to choose from. I have several from Johanna Basford and love them all!

Coloring allows you to escape into a world of color and whimsy. It can also serve as the “thing  you can see” in the name 5 things exercise.

Aromatherapy Bath Bombs

Hydrotherapy (which involves the use of water for health purposes) is an effective form of stress relief.

And it’s so convenient – you can take a shower or a bath at home whenever you are feeling stressed out.

I like to do a short meditation, during which I envision all my worries washing away, down the drain.

Showering or bathing has been proven to decrease cortisol levels, balance serotonin, and relax muscles and organs.

Why not enhance the relaxing effect by dropping in a bath bomb?

With the extra benefits of aromatherapy and skin moisturizers, bath bombs make a perfect addition to your anxiety self-care box and to your self care Sunday routine!

Just make sure it's not one of the "big name" commercial bath bombs that contain artificial dyes, chemical fragrances and other toxic ingredients.

 Worry Beads (Komboloi)/ Worry Stone

Komboloi, or worry beads, is a string of beads (usually with a tassel).

In Greek tradition, people fidget with them to pass time or keep their hands busy when they are feeling stressed.

Holding komboloi has a grounding and distracting effect, much like the stress balls. Plus, they have the added benefit of being made of gemstones, which have their own metaphysical properties and meanings.

So, I’d recommend choosing a soothing, calming gemstone like amethyst or hematite.

Or, you could include a worry stone in your self-care kit – they come in different shapes and sizes with carved indents especially for your thumb.

Worry Jar

The worry jar is a technique used mostly with children, but it’s also effective for adults with anxiety.

Here’s how it works:

Write your worries down on slips of paper and place them into the jar.

Then, after some time has passed – say a few days or weeks – come back to the jar and read them.

You’ll probably find that a lot of your worries either: were resolved, are things you now realize you didn’t need to be worrying about to begin with, or actually did come to pass but you survived.

You can decorate the jar any way you like and of course, they come in different sizes. I like this one because it’s large enough to fit your hand in.

*BONUS ITEM: Beeswax Candles have many surprising health benefits, including stress relief. Light a beeswax candle during a bath or meditation session for the ultimate self care evening. 

Over to you … what’s your favorite self-care activity or item? Leave a comment!

Most Stressful Jobs

What’s the biggest source of stress in your life?

If you answered “work”, you’re not alone!

Job stress is consistently cited as one of the top sources of stress year after year, according to the American Psychological Association (APA).

The APA’s 2018 Stress in America survey reveals that:

And according to a recent CareerCast survey, most people (69%) rank job stress at 7 or higher on a 10 point scale.

Work stress is nothing to sneeze at … it’s precisely the type of chronic stress that can lead to physical and mental health issues such as anxiety disorders, depression, cancer and heart disease.

So, if your job is on this list you should definitely be implementing some stress-reducing tips and avoiding habits that make anxiety worse.

You may even want to consider whether it’s time to quit your job for the sake of your health and happiness.

Now, let’s see if your occupation made the list of the Top 10 Most Stressful Jobs.

But, first of all …

How Do You Determine Which Jobs Are the Most Stressful? 

Every career has its own unique stressors and each person is uniquely equipped to deal better with some than others.

However, there are some universally stressful factors when it comes to the workplace. CareerCast used 11 key factors in determining the most stressful jobs of 2019:

Many of these things about my old jobs would stress me out and I can see why these factors were used, can you?!

The following list consists of synthesized information I compiled from several sources. I researched reports, surveys and articles to come up with this comprehensive list of the most stressful jobs.

The Top 10 Most Stressful Jobs

1. Enlisted Military Personnel

Well, this comes as no surprise.

Training for combat, traveling to foreign countries, witnessing acts of violence, being away from home for extended periods of time, and facing imminent risk of death are all part of what makes this job so stressful.

And I mean, what could be more stressful than war?

Soldiers are at high risk for developing post-traumatic stress disorder (PTSD), combat operational stress (COS) and other mental health issues due to their exposure to life-threatening events.

Deployment stress coupled with a constant sense of uncertainty puts a strain on servicemembers as well as their families. If not managed well, that stress can lead to overwhelm, burnout, anxiety, depression, or other mental health issues.

2. First Responder

Paramedics, police officers, firefighters – these are the courageous people who put their lives on the line to save others.

But, courage doesn’t mean the absence of fear. It means doing what needs to be done despite that fear.

So, first responders are a shining example of those who “feel the fear and do it anyway” –on a regular basis!

But, even the bravest of us can become overwhelmed by the impact of critical incident stress. Witnessing traumatic events can lead to flashbacks, nightmares, high blood pressure and impaired concentration, among other stress-related symptoms.

*The First Responder Support Network provides first responders and their families with the tools they need to reduce stress, make career decisions, and minimize the effects of traumatic incident-related trauma on their lives.  

Most Stressful Jobs

3. Health Care Worker

Job burnout in the health care industry is real.

Surgeons, anesthesiologists and other types of doctors literally have people’s lives depending on them and their ability to perform … that’s a lot of pressure to deal with every single day, multiple times a day.

Others in the industry including registered nurses, home health aids and other health care professionals are also stressed to the max because they’re often required to work long hours in a fast-paced, dangerous work environment.

The Occupational Safety and Health Administration (OSHA) reports that more workers are injured in the healthcare industry than any other. This is because they face workplace hazards such as:

Not only that, but they are constantly dealing with emotionally-charged situations (emergencies, deaths, delivering of bad news).

It’s no wonder workers in the health care industry are among the most stressed.

4. Pilot

Pilots fly commercial aircrafts weighing anywhere from 12,500 to over 800,000 pounds.

Plus, they must stay awake and alert for long stretches, work irregular hours, and fly in all types of weather conditions. Like the military, they are away from their families for long periods.

And oh yeah, they have probably about 100-300 passengers onboard, so you know, no pressure.

Not to mention pilot fatigue which can be caused by lengthy flights, layovers, jet-lag, red-eye flights and monotony.

Others in the airline industry including the flight crew, maintenance workers and security guards are also subject to extremely stressful work conditions.

5. News Reporter

Reporters, broadcasters and journalists all have jobs that require them to meet tight deadlines and work long, often unpredictable hours.

They may have to put themselves in dangerous positions to get a story or interview and they are pretty much always on call, subject to the ebb and flow of the news.

It’s a fast-paced, 24-hour, in the public eye type of job that doesn’t leave much room for error. If you struggle with public speaking (like most of us), being in the spotlight can be another source of stress for this job.

Finally, besides the job duties, news reporters typically don’t make much money, which only adds to the overwhelming stress.

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Most Stressful Jobs

6. Social Worker

Anyone who helps those in need is a hero in my book!

Social workers don’t go into the profession looking to get rich or famous.

They usually choose social work because they want to help people, they want to make a difference.

There are many types of social work, for example there are jobs that deal with mental health, substance abuse, child welfare, etc.

To work in any of these areas requires something special that seems to be in short supply nowadays – empathy.

Naturally, this draws highly sensitive persons (HSP) and empaths to the field. These are the exact people who are at risk for the overwhelm and burnout that comes from unmanageable caseloads and uncertain efficacy.

The draining and “never-ending” nature of this job is certainly one of the reasons that it is one of the most stressful.

7. Teacher

Teachers work lots of overtime for not much money.

They have the huge responsibility of shaping the minds of the next generation.

But, according to a Pennsylvania State University study, 46% of teachers report high daily stress.

It’s typically due to things like bad classroom behavior, test scores, performance reviews and an unstable job market.

And teachers often spend their own money on school supplies – up to $1,000 a year, according to NPR’s Education Team.

These stressors affect not only teaching ability but also quality of life. The stress associated with the profession is so overwhelming that many teachers (30-40%) leave the profession within the first five years.

And the increasing prevalence of school violence only adds to the stress of an already thankless job.

8. Corporate Executive

This category includes senior corporate executives such as vice presidents, PR directors, and CEOs.

These type of upper management roles come with a lot of money but also a lot of stress.

Corporate executives are under pressure to produce results. They have the interests of numerous stakeholders to consider and lots of tight deadlines to meet.

Public relations officers are also at risk of burnout. They have to constantly consider the reputation of the company and face enormous pressure to “put out fires”.

Leaders in these roles often have difficulty taking care of themselves because they feel like it is selfish or unnecessary. They may even have some limiting beliefs that are causing them to believe there’s not enough time to practice self-care.

Most Stressful Jobs

9. Event Coordinator

Event coordinators have so many responsibilities! First, they must communicate with their clients in order to glean the client’s desires for the event.

This is not always the easiest task, considering that sometimes people either do not really know what they want, are unable to communicate what they want, or cannot afford what they want.

And then once they’ve gotten on the same page with the client, they have to book venues, organize entertainment, budget, collect payments, mitigate issues, and basically make sure that the event goes off without a hitch.

This requires so many skills including:

They’re typically the first to arrive and the last to leave the event. These long hours combined with the fast-paced nature of the job and all the responsibility that comes with it makes Event Coordinator one of the most stressful jobs.

10. Taxi Driver

Taxi drivers have an inherently dangerous job – first, because of the fact that they’re driving on the roads and car accidents are so common.

I get stressed out when I have to drive to the store lol! I cannot imagine the level of stress that comes with driving every single day, non-stop, in traffic for like 12 hours a day.

And second, because the occupation has one of the highest homicide rates – you never know who’s getting into the cab and some people do not have the best of intentions.

Another factor that adds to the stress of the profession is the increased competition with Uber and Lyft. Many cab drivers are now struggling to make ends meet (especially the ones who are trying to pay off the loan for their New York taxi medallion).

So, to recap the top 10 most stressful jobs are:

Honorable Mentions:

Just because your job didn’t make this top 10 list doesn’t mean it isn’t stressful!

Here are 15 more extremely stressful positions:

Don’t Let Yourself Reach the Point of Burnout

Was your job on the list of the top ten most stressful jobs?

Or, do you see some similarities in the stressful types of work duties or work environment between the jobs on the list and yours?

If so, you need to know how to properly handle work stress so that you don’t burn out.

In case you’re not familiar with the term, burnout is a term used to describe the state of overwhelm and exhaustion that one reaches when exposed to excessive, prolonged stress.

It often occurs because one feels emotionally drained, undervalued and unable to meet the constant demands that are being placed on them.

WHO Definition of Burnout

The World Health Organization (WHO) has updated its definition of burnout for the International Classification of Diseases which is set to go into effect January 2022.

Here’s a sneak peak of the new definition:

“Burn-out is a syndrome conceptualized as resulting from chronic workplace stress that has not been successfully managed. It is characterized by three dimensions:

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Over to you … what’s the most stressful part of your job? Let me know in the comments!

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Too much to do, too little time.

Sound familiar?

If you’re feeling swamped with responsibilities and like you just can’t handle all the things on your to-do list, you’re not alone.

According to the National Institute of Mental Health, more than 18 percent of the population in the U.S. has an anxiety disorder – that’s approximately 40 million people.

While certain types of stress can be helpful (necessary, even), the chronic stress associated with our jobs and our modern-day lifestyles can take a toll on our health.

This type of stress has not only been linked to mental health issues such as anxiety, but also to a whole host of physical conditions including cancer, obesity, and heart disease.

It’s no wonder the World Health Organization calls stress “the health epidemic of the 21st century”.

The scientific evidence just confirms what you already know deep down to be true – it’s critical to address what’s causing your stress/overwhelm before it severely impacts your health.

So, let’s get to the root of what’s making you feel so overwhelmed! Everyone is different, but here are 10 of the most common reasons:

Why Are You So Overwhelmed?

1. You don’t have your priorities straight

Overwhelm is often caused by not knowing what needs to get done versus what you can let go of.

Take stock of your to-do list. Which things must be done?

Before you answer, “all the things!”, remember that you are a human being, not a machine. You can do anything, just not everything all at once.

If you try to do it all, you will be jack of all trades, master of none. Starter of all projects, finisher of none. Planner of all goals, accomplisher of none … You get the idea.

So, you must decide.

What’s truly important to you?

Your time is your most valuable asset. It’s limited. And it’s non-renewable.

Which things are worth your time? And which things are keeping you from accomplishing those worthwhile things?

Once you figure out what’s most important to you and what you want to achieve, focus only on those priorities and let the other stuff go.

You won’t be so overwhelmed because you preserved your time, energy and emotions for the only things on which you can really afford to spend them – your priorities.

*Related post: How to Create a Personal Development Plan- The Ultimate Guide

2. You have the wrong mindset

I used to laugh at my ex-boyfriend when he said, “time is an illusion”.

But thinking back now, I realize he actually had a good point!

Our experiences in life are largely shaped by our perceptions. They are what we make them – there is no universal, objective truth. 

Things are only really “good” or “bad” because of the way in which we perceive them.

Hence, we all have different opinions, preferences and beliefs, and we all make different choices.

One of those choices has to do with why you may be feeling so overwhelmed.

The famous adage, “pain is inevitable, suffering is optional” really sums it up best.

If you look at the things on your To-Do list as chores, responsibilities, obligations then you will only feel more burdened by them.

But if you instead see them as things you “get to do” or “want to do” instead of “have to do”, then all of a sudden, they’re not burdens – they’re blessings.

How can you make this mindset shift?

1. Gratitude- Expressing gratitude for all that you have helps you to put everything in perspective. Being mindful and focusing on what you’re grateful for makes you realize what truly matters in life.

2. Your why- Remember what you’re fighting for. Your why gives you the resilience and motivation you need to persevere when the going gets tough and the courage to walk away when its time. It can also give you the insight necessary to change any limiting beliefs that are making you feel so overwhelmed.

3. You’ve got toxic people in your life

It’s hard enough trying to make it in this world without people pulling you down.

If you’ve got toxic people in your life, no wonder you’re so overwhelmed.

Not only are you dealing with your own stressors but you’re also having to deal with someone else’s garbage on top of it all!

For this reason, examine the people in your life.

Are they positive? Helpful? Supportive?

Or are they toxic?

Toxic people come in many varieties. For example, there’s the:

… the list goes on and on!

Part of the reason (if not the only reason) you are feeling so overwhelmed may be because these toxic people are sucking all your time and energy.

So, recognize these toxic influencers for who they are and cut them out of your life for good.

Life is too short to be fulfilling someone else’s agenda.

Remember, you are supposed to be focusing on what’s important to you and what you want to accomplish. Protect your time, energy and emotions!

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4. You don’t have enough support or you insist on doing everything yourself

When you don’t have a strong support system, everything in life is more difficult.

There’s no one to help you through your difficult times. No one to celebrate your victories.

Over time, this can have an effect on your well-being.

Even the most introverted of us needs support.

If the people in your life are not willing to support you or help you in any way that they can, you may want to question whether they are worth having in your life at all.

It's time to get rid of those relationships to make room for better, more supportive people that will help you to not get so overwhelmed.

On the flip side, maybe you have tons of people who are there for you.

Or at least, they want to be.

The only problem is, you won’t let them!

If you insist on doing everything yourself, sooner or later you will burn out.

If you don’t feel comfortable assigning responsibilities to others, ask yourself why.

Why don’t you want anyone to help you?

Is it that you’re afraid they won’t do the task correctly? Is it that you think you could do it better?

Remember, the more time and energy you dedicate to one task, the less you will be able to dedicate to another.

So, evaluate your workload to see if there are any tasks you can delegate to increase your efficiency and help you to be less overwhelmed.

Reasons You're So Overwhelmed

5. You can’t say no

Confession time.

Sometimes, I have trouble saying no.

Do you have that problem too?

I think it’s usually because we’re scared that we’ll hurt someone’s feelings or that someone will think badly of us.

But if you’ve been feeling stretched too thin, then saying no is something you’re going to have to be ok with.

Because always saying yes and over-committing yourself will only lead to burnout.

It’s up to you to set your own personal boundaries. Only you know what you can healthily handle and what’s too much.

If you feel like your life is too chaotic at the moment, don’t say yes when someone asks you to add something else to your list.

Most likely, they will totally understand. And if they don’t, oh well – you’ve only got this one, short life to live and you can’t afford to spend it on things that aren’t important to you.

It helps me to remember that when I say no to something that’s not important, I am effectively saying yes to something that is.

6. You’ve got too much clutter

If your environment is cluttered, you might feel overwhelmed just from that physical representation of chaos.

Don’t get me wrong! Clutter has its place - research shows that cluttered environments inspire creativity.

However, if you’re trying to focus on something and you’ve got multiple stimuli in your immediate environment, you are forcing your brain to divide its attention.

Your brain is not meant to multitask. When you force it to do so, it doesn’t work as efficiently. We become more distractible and less productive.

If you’ve got a lot of unfinished projects around you, that can also add to your stress levels.

And clutter makes it more difficult to find things, which in turn can make you late – all little things that can make you feel frazzled.

Physical clutter is not the only kind that can accumulate. Mental clutter may also be to blame for your overwhelm.

If you find it difficult to sleep at night or keep track of all the things you’ve got going on, try doing a brain dump.

I do it all the time and it really helps to relieve the stress that comes with mental clutter.

7. You’re a perfectionist

It’s one thing to always do your best and take pride in your work.

It’s another to feel like your value is only derived from achieving a certain goal or upholding a certain standard.

If you have a habit of starting many things but not finishing any of them, perfectionism may be at least part of the reason why you’re so overwhelmed.

Perfectionists tend to procrastinate or avoid certain challenges altogether if they feel like they won’t be able to have a “perfect” performance or outcome.

They typically spend too much time trying to make everything just so according to their lofty (sometimes unattainable) standards and too little time actually getting things done.

I love this quote from Sheryl Sandberg, the COO of Facebook: “Done is better than perfect.”

If you’re a perfectionist, you might want to make that your new motto!

Remember that the end goal is not the only thing of value – the journey, the process, experience regardless of the outcome is just as important, if not more.

Unfortunately, there is a stigma surrounding failure. Like it’s something to be ashamed of or a reflection on our self-worth.

But, it’s not. Failure is actually a badge of honor. It’s proof that you tried. It’s valuable information for your next attempt.

There is no need to fear failure – failure is simply a stepping-stone to success. As Albert Einstein said, “Failure is success in progress.”

8. You’re not taking care of yourself 

When is the last time you did nothing?

Idle time is regarded so negatively nowadays – like, if you have free time, you must be slacking, you could be doing more. You might even feel guilty or selfish for taking a break.

But, that couldn’t be farther from the truth. Constant busyness is counterproductive.

Just because you’re busy doesn’t mean you are accomplishing anything worthwhile. And just because you’re taking a break doesn’t mean you are not accomplishing anything worthwhile.

Your brain needs down time to process information and recharge.

Give yourself the time you need to think or else it’s just a matter of time before you'll get overwhelmed.

If you struggle with doing nothing, try incorporating mindfulness into daily tasks like showering, eating, or walking.

The more you do this, the more you will be able to find your calm during high-stress situations and the more you will be comfortable with doing nothing but living in the present moment.

Taking a few moments to practice breathing exercises or yoga throughout the day also helps me tremendously when it comes to reducing my stress levels.

When we are stressed out, we can fall into the pattern of taking shallow breaths from our chest.

Instead, try inhaling deeply through your nose and allow your stomach to expand. Hold the breath there for a few seconds and then exhale through pursed lips. Remain still for a few seconds before beginning again.

It’s amazing how much this simple practice reduces stress. So, whenever you are feeling overwhelmed, remember to just breathe.

Over to you … what is making you feel so overwhelmed? Tell me in the comments!

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*Don't forget to grab your worksheets/printables for all the exercises mentioned in this article pertaining to:

They’re all available in the Freebie Library!