Stress is an inevitable part of life, but how we manage it can significantly impact our well-being. As Generation X women, we often juggle multiple roles and responsibilities, leading to higher levels of stress. Whether it’s family, career, health, or finances, stress can creep into every facet of our lives.
In this blog, we will explore a structured approach to identify, manage, and reduce stress. Before we dive into the exercise, take a moment to assess your current stress level on a scale of 1-10 (10 being the highest).
Step 1: Identify Stressors
Begin by listing all the things that are currently causing you stress. Categorize them into different areas of your life: health, finances, family, kids, relationships, career, etc. This will help you see where most of your stress is coming from and give you a clearer picture of your stress landscape.
Some examples:
– Health: Weight gain, chronic fatigue
– Finances: Credit card debt, saving for retirement,
– Family: Aging parents’ health, sibling conflicts
– Kids: Going off to college, being stalled in finding a career
– Relationships: Communication issues with partner, lack of social life
– Career: Job insecurity, demanding boss
Step 2: Identify the Uncontrollable
Next, review your list and cross out the stressors that are entirely out of your control. These are situations where you have little to no influence over the outcome. Letting go of these can help reduce your stress significantly. Reflect on how it feels to release the burden of these uncontrollable stressors. Did your stress level decrease, even by one point?
Step 3: Address Anxiety-Inducing Stressors
Now, focus on the remaining items on your list that cause anxiety. These are the ones where your mind tends to spiral into the “What If’s” and worst-case scenarios. To tackle these, take each anxiety-inducing stressor and play out the “What If” scenario to its logical conclusion with “Then what…” If the worst-case scenario happens, what would you do? Find the solution.
Examples of Financial stress:
- What if I can’t pay off my debt?
- My credit score might suffer. Then what…
- I might struggle to get loans. Then what…
- I could seek financial advice and create a debt repayment plan
– Career: Job Insecurity**
- What if I lose my job? Then what…
- I’ll need to find a new job. Then what…
- It might take time to find a suitable position. Then what…
- I could update my resume, network, and explore other income sources.
By confronting the worst-case scenarios, you can diminish their power over you. Often, you’ll find that even the worst outcome is manageable with a plan in place.
Step 4: Take Action on What You Can Control
Of the remaining items that are within your control, transfer them to a new page. Identify 1 or 2 action steps you can take immediately. Taking any form of action (big or small) on something you’ve been procrastinating on can take your stress level down a few notches. Then schedule the time to follow through on those actions.
Step 5: Release and Let Go
On a new page, write the things that are out of your control on the front side. On the other side, write: “I release these burdens that I cannot control. I free myself from their weight. I embrace my power to focus on what I can change. These concerns are now in God’s (Universe, Spirit) hands.” Destroy the paper. Burn it, rip it up and flush it, cut it into 100 tiny pieces.
By physically destroying the paper, you symbolically release the stress associated with those uncontrollable factors.
On a scale of 1-10 – How much did your stress level go down after doing this exercise compared to when you started? Stress management is a continuous process, but by identifying your stressors, letting go of what you can’t control, addressing anxiety-inducing scenarios, and developing a solid plan, you can significantly reduce your stress levels. Take charge of your well-being and embrace a life filled with confidence, good health, vitality, and adventure. Remember, reducing stress isn’t about eliminating all challenges but rather about empowering yourself to handle them more effectively.