{"id":124634,"date":"2024-03-18T14:23:00","date_gmt":"2024-03-18T18:23:00","guid":{"rendered":"https:\/\/www.shortform.com\/blog\/?p=124634"},"modified":"2024-03-22T14:25:23","modified_gmt":"2024-03-22T18:25:23","slug":"stress-relief-strategies","status":"publish","type":"post","link":"https:\/\/www.shortform.com\/blog\/stress-relief-strategies\/","title":{"rendered":"3 Stress Relief Strategies for When You Feel Stuck"},"content":{"rendered":"\n

Is stress preventing you from being successful? Do you get anxious when making difficult decisions<\/a>?<\/p>\n\n\n\n

When you feel like you\u2019ve hit an impasse, you need to center yourself and calmly evaluate your situation. The anxiety that feeling trapped provokes can lead to rash and reckless decisions. Adam Alter says the antidote is to slow down even more, taking stock of your options as you do.<\/p>\n\n\n\n

Alter offers several stress relief strategies to deal with the anxiety brought about by feeling trapped or stuck.<\/p>\n\n\n\n\n\n\n\n

Strategy #1: Stop and Explore<\/h2>\n\n\n\n

The anxiety you feel when your progress gets stalled\u2014whether you\u2019re writing a grant proposal or training for an upcoming race\u2014comes from an exaggerated need to perform. Your fight-or-flight instinct will try to kick in, pushing you to act and make choices before you\u2019ve had time to fully think them through. Instead, when you start to feel stuck<\/a>, you should stop <\/em>and explore exactly what\u2019s slowing you down<\/strong>. This stress relief strategy can negate your fear-based reactions and give you time to come up with a well-thought-out next step.<\/p>\n\n\n\n

(Shortform note: Breaking free from the anxiety Alter describes may take more than an intellectual exploration of the problem. It will likely require a degree of self-compassion<\/a> to avoid unproductively blaming yourself for whatever is holding you back<\/a>. Impartial, self-compassionate curiosity about your situation creates a clear mindset and permits better choices. Things not <\/em>to do<\/a> include trying to bury your feelings altogether, focusing on your anxiety too much, or failing to engage with your struggles at all.)<\/p>\n\n\n\n

Strategy #2: Practice Mindfulness<\/h2>\n\n\n\n

Alter says that mindfulness is a good approach to grappling with anxiety<\/strong>. Mindfulness, traditionally learned through meditation<\/a>, is a deliberate moment-to-moment awareness of your mental and physical state. Whether or not you explore meditation, it\u2019s vital to acknowledge the anxiety you\u2019re feeling and recognize how it manifests in your body. The hard part is letting yourself feel <\/em>your anxiety rather than trying to run from it or quash it. By letting your anxiety sit and be examined, you\u2019ll be able to root out the cause of your fear. Perhaps the barrier holding you back isn\u2019t as insurmountable as it seems, or maybe you\u2019ve mentally framed your situation in such a way that not moving forward feels like more of a threat than it is.<\/p>\n\n\n\n

(Shortform note: The mindfulness meditation that Alter recommends forms the basis of many modern mental health approaches, originating in contemplative faith traditions from all over the world. Shortform\u2019s Master Guide to Choosing a Meditation Practice<\/em><\/a> points to a variety of mindfulness options, including non-faith-based techniques to improve your memory and focus<\/a>. If you choose the mindfulness route, experts agree that you should try to start small<\/a>, incorporate a support network if you can, and make mindfulness an active part of your daily routine.)<\/p>\n\n\n\n

Strategy #3: Plan for the Worst<\/h2>\n\n\n\n

The most basic fear behind every impasse is usually the fear of failure<\/a>, so Alter argues that you should mentally rehearse<\/a> your failure before it becomes an existential problem<\/strong>. This goes against most self-help advice, which states that you should always visualize success<\/a>. But, Alter argues, if you spend time thinking through worst-case scenarios\u2014what happens if the thing you\u2019re hoping for doesn\u2019t<\/em> happen\u2014you\u2019ll emotionally prepare yourself for the milder-than-worst-case difficulties you\u2019re bound to run into. By fully thinking through the consequences of failure, you may also realize that not achieving your goal exactly how you want isn\u2019t the end of the world.<\/p>\n\n\n\n

(Shortform note: Psychologists normally consider ruminating on worst-case scenarios, also known as catastrophizing<\/em><\/a>, to be an inherently negative and irrational mode of thought, usually because people who do so not only play through unwanted outcomes in their minds, but they tend to assume that the worst will happen. Especially when catastrophic thoughts are intrusive<\/a>, turning them off requires deliberate effort to rewrite the narratives running through your head<\/a>. If you follow Alter\u2019s advice to consider the worst case, it\u2019s also important to plan for a solution<\/a> and remind yourself that you\u2019ve devised one when the worst-case thoughts come back unwanted.)<\/p>\n","protected":false},"excerpt":{"rendered":"

Is stress preventing you from being successful? Do you get anxious when making difficult decisions? When you feel like you\u2019ve hit an impasse, you need to center yourself and calmly evaluate your situation. The anxiety that feeling trapped provokes can lead to rash and reckless decisions. Adam Alter says the antidote is to slow down even more, taking stock of your options as you do. Alter offers several stress relief strategies to deal with the anxiety brought about by feeling trapped or stuck.<\/p>\n","protected":false},"author":14,"featured_media":124739,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[9,43],"tags":[1426],"class_list":["post-124634","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-psychology","category-self-improvement","tag-anatomy-of-a-breakthrough","","tg-column-two"],"yoast_head":"\n3 Stress Relief Strategies for When You Feel Stuck - Shortform Books<\/title>\n<meta name=\"description\" content=\"When you hit an impasse, anxiety can creep in. 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