<?xml version="1.0" encoding="UTF-8"?><rss version="2.0" xmlns:content="http://purl.org/rss/1.0/modules/content/" xmlns:wfw="http://wellformedweb.org/CommentAPI/" xmlns:dc="http://purl.org/dc/elements/1.1/" xmlns:atom="http://www.w3.org/2005/Atom" xmlns:sy="http://purl.org/rss/1.0/modules/syndication/" xmlns:slash="http://purl.org/rss/1.0/modules/slash/" > <channel> <title>anxiety spiral Archives - Braving Boundaries</title> <atom:link href="https://bravingboundaries.com/tag/anxiety-spiral/feed/" rel="self" type="application/rss+xml" /> <link>https://bravingboundaries.com/tag/anxiety-spiral/</link> <description>PROFESSIONAL LIFE COACHING & TRAINING</description> <lastBuildDate>Wed, 03 Jul 2024 20:25:54 +0000</lastBuildDate> <language>en-ZA</language> <sy:updatePeriod> hourly </sy:updatePeriod> <sy:updateFrequency> 1 </sy:updateFrequency> <image> <url>https://bravingboundaries.com/wp-content/uploads/2020/03/Asset-1.svg</url> <title>anxiety spiral Archives - Braving Boundaries</title> <link>https://bravingboundaries.com/tag/anxiety-spiral/</link> <width>32</width> <height>32</height> </image> <item> <title>5 Ways to Navigate the Fear of Change</title> <link>https://bravingboundaries.com/5-ways-to-navigate-the-fear-of-change/</link> <comments>https://bravingboundaries.com/5-ways-to-navigate-the-fear-of-change/#respond</comments> <dc:creator><![CDATA[friedaL2020]]></dc:creator> <pubDate>Wed, 03 Jul 2024 20:25:54 +0000</pubDate> <category><![CDATA[Change]]></category> <category><![CDATA[Enneagram]]></category> <category><![CDATA[Finding direction and purpose]]></category> <category><![CDATA[mental health]]></category> <category><![CDATA[Self-awareness]]></category> <category><![CDATA[Self-reflection]]></category> <category><![CDATA[Stress & Anxiety]]></category> <category><![CDATA[The Fears series]]></category> <category><![CDATA[addressing your fears]]></category> <category><![CDATA[anxiety]]></category> <category><![CDATA[anxiety spiral]]></category> <category><![CDATA[braving change]]></category> <category><![CDATA[career change]]></category> <category><![CDATA[country change]]></category> <category><![CDATA[direction]]></category> <category><![CDATA[fear]]></category> <category><![CDATA[fear of change]]></category> <category><![CDATA[fears]]></category> <category><![CDATA[finding direction]]></category> <category><![CDATA[job change]]></category> <category><![CDATA[life direction]]></category> <category><![CDATA[life purpose]]></category> <category><![CDATA[metathesiophobia]]></category> <category><![CDATA[one life live it]]></category> <category><![CDATA[phobias]]></category> <category><![CDATA[relationship change]]></category> <category><![CDATA[risk reward]]></category> <category><![CDATA[stress]]></category> <guid isPermaLink="false">https://bravingboundaries.com/?p=6162</guid> <description><![CDATA[<p>The post <a href="https://bravingboundaries.com/5-ways-to-navigate-the-fear-of-change/">5 Ways to Navigate the Fear of Change</a> appeared first on <a href="https://bravingboundaries.com">Braving Boundaries</a>.</p> ]]></description> <content:encoded><![CDATA[<div class="et_pb_section et_pb_section_0 et_section_regular" > <div class="et_pb_row et_pb_row_0"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_0 et_pb_css_mix_blend_mode_passthrough et-last-child"> <div class="et_pb_module et_pb_text et_pb_text_0 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner"><h5><strong><span style="color: #be9727;"><em>WRITTEN BY ALICIA KOCH, FOUNDER OF <span style="text-decoration: underline;"><a style="color: #be9727; text-decoration: underline;" href="https://legalwhizz.wixsite.com/thelegalbelletrist">THE LEGAL BELLETRIST</a></span> </em></span></strong></h5> <p><strong><span style="color: #be9727;"><em><span style="font-weight: 400;">(Part of the </span><b><i>The Fears</i></b><span style="font-weight: 400;"> series)</span></em></span></strong></p> <p><span style="font-weight: 400;">It’s natural for every human being on the face of the planet to be comfortable with the status quo. We all revel in the comfort zone, with our little routines, with going to the same grocery stores, eating at the same restaurants, and doing the same thing. It gives us a sense of control – and which one of us doesn’t want to have a sense of control over our own lives? We all do. </span></p> <p><span style="font-weight: 400;">It makes us feel secure, like we are on top of things – especially in a world that often feels like it’s so out of control. With our lives feeling like everything fits nicely into little compartments, tidy and well organized, adding anything into the mix other than what we know is enough to drive anyone over the edge. </span></p> <p><span style="font-weight: 400;">Yes, we are talking about </span><b><i>change</i></b><span style="font-weight: 400;">. A somewhat innocuous word but one that has the ability to send chills up and down the spine of even the strongest person. Sweat dripping down your face and your palms getting hot and flustered, the thought of anything disrupting your beautiful, predictable world has you in a tailspin. And trust us, you wouldn’t be alone. </span></p> <p><span style="font-weight: 400;">In a recent study by TePe as part of a campaign raising awareness about the importance of good oral health, it found that millions of Brits admit they hate change – but many recognise it could be holding them back. For example, 32% of those polled fear they’ve missed out on new experiences and opportunities because of their reluctance to break the mould, while 26% of adults lack the confidence to try new things, and 14% worry their attitude to change will negatively affect their health (</span><a href="https://www.independent.co.uk/life-style/fear-change-study-poll-adults-b2392623.html" target="_blank" rel="noopener"><span style="font-weight: 400;">Independent</span></a><span style="font-weight: 400;">).</span></div> </div><div class="et_pb_module et_pb_text et_pb_text_1 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner"><h2><strong>But what makes us fear change?</strong></h2></div> </div><div class="et_pb_module et_pb_image et_pb_image_0"> <span class="et_pb_image_wrap "><img fetchpriority="high" decoding="async" width="1249" height="937" src="https://bravingboundaries.com/wp-content/uploads/2024/05/5-Ways-to-Navigate-the-Fear-of-Change-4.png" alt="" title="5 Ways to Navigate the Fear of Change (4)" class="wp-image-6184" /></span> </div><div class="et_pb_module et_pb_text et_pb_text_2 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner"><span style="font-weight: 400;">It seems like we are hard wired to resist change. </span></p> <p><span style="font-weight: 400;">According to clinical psychologist Carla Marie Manly, PhD, the fear of change is evolutionary and dates back to ancestral times – </span></p> <blockquote><p><i><span style="font-weight: 400;">“Our ancestors preferred constancy as they inherently knew that change often brought a lack of safety.</span></i></p> <p><i><span style="font-weight: 400;">For example, our ancestors needed to move around to search for food, water, and shelter to survive. Staying in a location where these essential resources had been depleted out of fear could ultimately lead to starvation, dehydration, or death of the pack.” </span></i><span style="font-weight: 400;">(</span><a href="https://www.verywellmind.com/i-fear-change-how-to-cope-with-the-unknown-5189851" target="_blank" rel="noopener"><span style="font-weight: 400;">Very Well Mind</span></a><span style="font-weight: 400;">)</span></p></blockquote> <p><span style="font-weight: 400;">It makes sense – intrinsically we are aware that dealing with the unknown or the unfamiliar poses a risk: it might be scary; it might bring with it a “lack of safety.” All theoretical, let’s be honest. None of us are fighting for our survival out in the wilderness – at least not in large numbers in any event – but that irrational fear is still present. </span></p> <p><span style="font-weight: 400;">And it’s that irrational fear that says: </span></p> <blockquote><p><i><span style="font-weight: 400;">“If I were to try something new (e.g. move house, change jobs, get into a new relationship etc.), it might be incredible, but:</span></i></p> <p> </p> <ul> <li style="font-weight: 400;" aria-level="1"><i><span style="font-weight: 400;">I might fail</span></i></li> <li style="font-weight: 400;" aria-level="1"><i><span style="font-weight: 400;">I might not meet expectations</span></i></li> <li style="font-weight: 400;" aria-level="1"><i><span style="font-weight: 400;">I might be disappointed</span></i></li> <li style="font-weight: 400;" aria-level="1"><i><span style="font-weight: 400;">I might be out of my depth</span></i></li> <li style="font-weight: 400;" aria-level="1"><i><span style="font-weight: 400;">I might not know what is going on</span></i></li> <li style="font-weight: 400;" aria-level="1"><i>I might feel like an imposter.”</i></li> </ul> </blockquote> <p><span style="font-weight: 400;">And that’s what keeps holding us back.</span></p> <p><span style="font-weight: 400;">Change is scary. It’s the act of putting yourself out there – putting yourself into a vulnerable position, sometimes having to start from scratch – that poses a very real fear for most rational people. </span></p> <p><span style="font-weight: 400;">As Manly sets out in </span><a href="https://www.verywellmind.com/i-fear-change-how-to-cope-with-the-unknown-5189851" target="_blank" rel="noopener"><span style="font-weight: 400;">Very Well Mind</span></a><span style="font-weight: 400;"> – </span></p> <blockquote><p><i><span style="font-weight: 400;">“When life feels predictable, we experience less stress and anxiety because we know what to expect. When life doesn’t feel predictable, and we are uncertain about what might be around the next corner, we feel stressed and anxious.”</span></i></p></blockquote></div> </div><div class="et_pb_module et_pb_text et_pb_text_3 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner"><h2><strong>When your irrational fear of change is more than just the jitters</strong></h2></div> </div><div class="et_pb_module et_pb_image et_pb_image_1"> <span class="et_pb_image_wrap "><img decoding="async" width="1249" height="937" src="https://bravingboundaries.com/wp-content/uploads/2024/05/5-Ways-to-Navigate-the-Fear-of-Change-1.png" alt="" title="5 Ways to Navigate the Fear of Change (1)" class="wp-image-6181" /></span> </div><div class="et_pb_module et_pb_text et_pb_text_4 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner"><span style="font-weight: 400;">It seems that the real fear of change – when it’s more than just the jitters – is an actual clinical phobia termed </span><i><span style="font-weight: 400;">metathesiophobia</span></i><span style="font-weight: 400;">.</span></p> <p><span style="font-weight: 400;">While we all experience the fear of change, having a phobia like metathesiophobia will result in more extreme symptoms. </span></p> <p><span style="font-weight: 400;">Some of the common signs and symptoms of metathesiophobia are set out below (though if you recognise any of these symptoms, before jumping to conclusions, do speak to your doctor for a formal diagnosis) – </span></p> <ul> <li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">You feel stuck in a situation but make no attempt at creating positive change;</span></li> <li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">You stay in a failing or toxic relationship, knowing it best to leave;</span></li> <li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">You remain in a dead-end job instead of searching for an ideal career; </span></li> <li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">You have extreme anxiety over what is going to happen in your future;</span></li> <li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">You cannot accept simple life changes whether within or outside of your control;</span></li> <li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">You refuse to stray from an everyday routine because you’re uncertain of what will happen if you don’t stick to it;</span></li> <li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">You don’t socialise;</span></li> <li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">You frequently feel nauseous or have indigestion when you think about change;</span></li> <li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">You experience heart palpitations when you think about change, and</span></li> <li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">You find yourself shaking, sweating, or trembling at the thought of change.</span></li> </ul> <p><span style="font-weight: 400;">To further understand how the fear of change can affect someone in a clinical sense, one needs to understand the difference between constructive and destructive fear. </span></p> <p><span style="font-weight: 400;">Constructive fear is the fear of an actual, physical threat and its purpose is to keep one safe from danger. </span></p> <p><span style="font-weight: 400;">Destructive fear – as the converse implies – is the fear of a non-existent threat i.e. there’s no actual threat. It’s only our minds playing tricks on us. </span></p> <p><span style="font-weight: 400;">Depending on the severity of a person’s fear of change, the fear could become a destructive fear. If left untreated or unchecked it could lead to –</span></p> <ul> <li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Depression;</span></li> <li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Anxiety;</span></li> <li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Isolation;</span></li> <li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Avoidance;</span></li> <li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Stress;</span></li> <li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Substance use disorders;</span></li> <li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Staying in unhealthy environments;</span></li> <li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Staying in toxic relationships, and</span></li> <li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Suicidal ideation (</span><a href="https://www.verywellmind.com/i-fear-change-how-to-cope-with-the-unknown-5189851" target="_blank" rel="noopener"><span style="font-weight: 400;">Very Well Mind</span></a><span style="font-weight: 400;">)</span></li> </ul> <p><span style="font-weight: 400;">If you are having suicidal thoughts, contact the </span><a href="https://www.sadag.org/index.php?option=com_content&view=article&id=1904&Itemid=151" target="_blank" rel="noopener"><span style="font-weight: 400;">Suicide Crisis Helpline</span></a><span style="font-weight: 400;"> in South Africa on 0800 567 567 for support and assistance from a trained counsellor. </span></div> </div><div class="et_pb_module et_pb_text et_pb_text_5 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner"><h2><strong>How can one cope with the fear of change?</strong></h2></div> </div><div class="et_pb_module et_pb_text et_pb_text_6 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner"><span style="font-weight: 400;">Diagnosed phobias aside, how does a person who is struggling to accept change cope with it?</span></p> <p><span style="font-weight: 400;">Here are a few suggestions:</span></div> </div> </div> </div><div class="et_pb_row et_pb_row_1 et_pb_gutters1"> <div class="et_pb_column et_pb_column_1_4 et_pb_column_1 et_pb_css_mix_blend_mode_passthrough"> <div class="et_pb_module et_pb_image et_pb_image_2"> <span class="et_pb_image_wrap "><img decoding="async" width="1080" height="1080" src="https://bravingboundaries.com/wp-content/uploads/2020/07/1.png" alt="" title="1" class="wp-image-1486" /></span> </div> </div><div class="et_pb_column et_pb_column_3_4 et_pb_column_2 et_pb_css_mix_blend_mode_passthrough et-last-child"> <div class="et_pb_module et_pb_text et_pb_text_7 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner"><strong>Start with self-awareness </strong><span style="font-weight: 400;">– realise that you are merely human, that your daily comforts and routines are good for your sanity and try to keep you centred. BUT (and there’s always a but) know when you become too comfortable, too stagnant, too set in your ways. Know when your feeling of safety and security is keeping you from moving forwards in a positive manner. Know when your comfort is keeping you from achieving your goals. There needs to be a limit of how “secure” in the status quo you remain and that can only be determined by you.</span></div> </div> </div> </div><div class="et_pb_row et_pb_row_2 et_pb_gutters1"> <div class="et_pb_column et_pb_column_1_4 et_pb_column_3 et_pb_css_mix_blend_mode_passthrough"> <div class="et_pb_module et_pb_image et_pb_image_3"> <span class="et_pb_image_wrap "><img decoding="async" width="1080" height="1080" src="https://bravingboundaries.com/wp-content/uploads/2020/07/2.png" alt="" title="2" class="wp-image-1487" /></span> </div> </div><div class="et_pb_column et_pb_column_3_4 et_pb_column_4 et_pb_css_mix_blend_mode_passthrough et-last-child"> <div class="et_pb_module et_pb_text et_pb_text_8 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner"><strong>Practice acceptance</strong> <span style="font-weight: 400;">– it may seem like an impossible thing to do, but one of the first things you can do when faced with change is to accept that it’s happening. Take ownership, (as much as one can) of it. Some of the feelings that come with change, especially when it’s thrust upon you, is disempowerment. And that’s because it’s happening to you, instead of you taking charge of it. But if you accept it, take ownership of it, and realise that it’s happening, you can start to take back the power. Lean into the change, acknowledge that it’s there and that it’s now a part of your life – with all that it entails. From there, you can work on finding ways to take that change and move it in a new direction – one that suits you. Make it your own.</span></div> </div> </div> </div><div class="et_pb_row et_pb_row_3 et_pb_gutters1"> <div class="et_pb_column et_pb_column_1_4 et_pb_column_5 et_pb_css_mix_blend_mode_passthrough"> <div class="et_pb_module et_pb_image et_pb_image_4"> <span class="et_pb_image_wrap "><img decoding="async" width="1080" height="1080" src="https://bravingboundaries.com/wp-content/uploads/2020/07/3.jpg" alt="" title="3" class="wp-image-1488" /></span> </div> </div><div class="et_pb_column et_pb_column_3_4 et_pb_column_6 et_pb_css_mix_blend_mode_passthrough et-last-child"> <div class="et_pb_module et_pb_text et_pb_text_9 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner"><strong>Control what you can</strong> <span style="font-weight: 400;">– part of the strife that people find with change is the disempowerment that comes with it. So, leading on from Point 2, is putting things into action. Take decisive steps to help the situation you find yourself in. Make plans and increase your sense of control. Part of making plans can come from journaling – freely being the caveat. Allow yourself to freely jot down thoughts, feelings, ideas, road maps. Whatever you feel. You never know when something may be shaken from the tree. But writing it down, even in free flow, allows your mind to expand which can result in plans developing. From there you can take a rough idea and expand on it, develop a real road map of where you want to go. And it all starts with the jotting down of one idea and one action item. </span></div> </div> </div> </div><div class="et_pb_row et_pb_row_4"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_7 et_pb_css_mix_blend_mode_passthrough et-last-child"> <div class="et_pb_module et_pb_image et_pb_image_5"> <span class="et_pb_image_wrap "><img decoding="async" width="1249" height="937" src="https://bravingboundaries.com/wp-content/uploads/2024/05/5-Ways-to-Navigate-the-Fear-of-Change-2.png" alt="" title="5 Ways to Navigate the Fear of Change (2)" class="wp-image-6182" /></span> </div> </div> </div><div class="et_pb_row et_pb_row_5 et_pb_gutters1"> <div class="et_pb_column et_pb_column_1_4 et_pb_column_8 et_pb_css_mix_blend_mode_passthrough"> <div class="et_pb_module et_pb_image et_pb_image_6"> <span class="et_pb_image_wrap "><img loading="lazy" decoding="async" width="1080" height="1080" src="https://bravingboundaries.com/wp-content/uploads/2020/07/4.png" alt="" title="4" class="wp-image-1489" /></span> </div> </div><div class="et_pb_column et_pb_column_3_4 et_pb_column_9 et_pb_css_mix_blend_mode_passthrough et-last-child"> <div class="et_pb_module et_pb_text et_pb_text_10 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner"><strong>Limit your stress</strong> <span style="font-weight: 400;">– change is inherently stressful, but given that stress has a way of creating health risks, it’s important to manage stress levels when experiencing change. Stress-management can come in a variety of forms. Perhaps it’s simply changing your perspective of change. See it as an invitation for new possibilities rather than a threat to the status quo. Perhaps stress can be managed through meditation or through speaking with a counsellor/coach or talking to friends or family. Whatever works for you – but manage your stress. Whatever that entails.</span></div> </div> </div> </div><div class="et_pb_row et_pb_row_6 et_pb_gutters1"> <div class="et_pb_column et_pb_column_1_4 et_pb_column_10 et_pb_css_mix_blend_mode_passthrough"> <div class="et_pb_module et_pb_image et_pb_image_7"> <span class="et_pb_image_wrap "><img loading="lazy" decoding="async" width="1080" height="1080" src="https://bravingboundaries.com/wp-content/uploads/2020/07/5.png" alt="" title="5" class="wp-image-1490" /></span> </div> </div><div class="et_pb_column et_pb_column_3_4 et_pb_column_11 et_pb_css_mix_blend_mode_passthrough et-last-child"> <div class="et_pb_module et_pb_text et_pb_text_11 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner"><strong>Practice patience</strong> <i><span style="font-weight: 400;">– </span></i><span style="font-weight: 400;">remember the adage “</span><i><span style="font-weight: 400;">life is about the journey, not the destination</span></i><span style="font-weight: 400;">”, well that rings true here. Change is just a part of life – nothing ever </span><i><span style="font-weight: 400;">really</span></i><span style="font-weight: 400;"> remains the same. As a human being you will experience a variety of life changes – growing up, changing jobs, getting married, having children, getting divorced, travel, death, moving home. The important thing here is not to view a change as something that you have to get use to immediately. Change (and the transition that comes with it) takes time. It will require plenty of patience and the acceptance that it may take a while to settle into a new way of life. And that’s ok. As long as you work on it, a little every day. But whatever you do, don’t fight against it. Take it all in your stride, remembering that it’s all a part of your journey. </span></div> </div> </div> </div><div class="et_pb_row et_pb_row_7"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_12 et_pb_css_mix_blend_mode_passthrough et-last-child"> <div class="et_pb_module et_pb_text et_pb_text_12 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner"><span style="font-weight: 400;">Change is inevitable. Some say: “</span><i><span style="font-weight: 400;">as good as a holiday</span></i><span style="font-weight: 400;">.” However you view change, the one thing we can say is don’t live your life on autopilot. Sometimes it takes the act of changing to realise your potential, to see what you’re really made of.</span></p> <p><span style="font-weight: 400;">As Roy T. Bennett says</span><b> – </b></p> <blockquote><p><i><span style="font-weight: 400;">“It’s only after you’ve stepped outside your comfort zone that you begin to change, grow, and transform.”</span></i></p></blockquote> <p><span style="font-weight: 400;">Change can be seen as an act of transformation if you just get out of your own way. </span></p> <p><i><span style="font-weight: 400;">(Sources used and to whom we owe thanks – </span></i><a href="https://www.verywellmind.com/i-fear-change-how-to-cope-with-the-unknown-5189851" target="_blank" rel="noopener"><i><span style="font-weight: 400;">Very Well Mind</span></i></a><i><span style="font-weight: 400;">; </span></i><a href="https://www.psychologytoday.com/za/blog/the-adaptive-mind/201809/how-overcome-the-fear-change" target="_blank" rel="noopener"><i><span style="font-weight: 400;">Psychology Today</span></i></a><i><span style="font-weight: 400;">; </span></i><a href="https://www.realsimple.com/fear-of-change-7100822" target="_blank" rel="noopener"><i><span style="font-weight: 400;">Real Simple</span></i></a><i><span style="font-weight: 400;"> and </span></i><a href="https://www.heart.org/en/news/2020/02/04/chronic-stress-can-cause-heart-trouble#:~:text=Stress%20may%20lead%20to%20high,and%20lack%20of%20physical%20activity." target="_blank" rel="noopener"><i><span style="font-weight: 400;">Heart</span></i></a><i><span style="font-weight: 400;">). </span></i></div> </div><div class="et_pb_module et_pb_image et_pb_image_8"> <a href="https://bravingboundaries.com/contact-me/"><span class="et_pb_image_wrap "><img loading="lazy" decoding="async" width="810" height="450" src="https://bravingboundaries.com/wp-content/uploads/2024/05/End-of-blog-post-CTA-image-4.png" alt="" title="End of blog post CTA image (4)" class="wp-image-6189" /></span></a> </div> </div> </div><div class="et_pb_row et_pb_row_8"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_13 et_pb_css_mix_blend_mode_passthrough et-last-child"> <div class="et_pb_module et_pb_divider et_pb_divider_0 et_pb_divider_position_bottom et_pb_space"><div class="et_pb_divider_internal"></div></div> </div> </div><div class="et_pb_row et_pb_row_9 et_pb_gutters1"> <div class="et_pb_column et_pb_column_1_4 et_pb_column_14 et_pb_css_mix_blend_mode_passthrough"> <div class="et_pb_module et_pb_image et_pb_image_9"> <span class="et_pb_image_wrap "><img loading="lazy" decoding="async" width="1080" height="1080" src="https://bravingboundaries.com/wp-content/uploads/2020/08/Alicia-Koch-The-Legal-Belletrist.jpg" alt="" title="Alicia Koch - The Legal Belletrist" class="wp-image-1704" /></span> </div> </div><div class="et_pb_column et_pb_column_3_4 et_pb_column_15 et_pb_css_mix_blend_mode_passthrough et-last-child"> <div class="et_pb_module et_pb_text et_pb_text_13 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">About the Author, <strong><em>Alicia Koch, Founder of The Legal Belletrist.</em></strong> Alicia, an admitted attorney with over 10 years PQE, and now a legal writer and researcher, has established The Legal Belletrist to assist companies (in different sectors) to write well-researched articles that speak to each company’s core business, enabling growth and commercialism.</p> <p>Click here to visit <a href="https://legalwhizz.wixsite.com/thelegalbelletrist">The Legal Belletrist website</a>. <strong>Email: <a href="mailto:alicia@thebelletrist.com" target="_blank" rel="noreferrer noopener">alicia@thebelletrist.com</a> </strong></div> </div> </div> </div> </div> <p>The post <a href="https://bravingboundaries.com/5-ways-to-navigate-the-fear-of-change/">5 Ways to Navigate the Fear of Change</a> appeared first on <a href="https://bravingboundaries.com">Braving Boundaries</a>.</p> ]]></content:encoded> <wfw:commentRss>https://bravingboundaries.com/5-ways-to-navigate-the-fear-of-change/feed/</wfw:commentRss> <slash:comments>0</slash:comments> </item> <item> <title>The “Janu-worry” stress spiral</title> <link>https://bravingboundaries.com/the-janu-worry-stress-spiral/</link> <comments>https://bravingboundaries.com/the-janu-worry-stress-spiral/#respond</comments> <dc:creator><![CDATA[friedaL2020]]></dc:creator> <pubDate>Wed, 26 Jan 2022 12:55:35 +0000</pubDate> <category><![CDATA[Finding direction and purpose]]></category> <category><![CDATA[mental health]]></category> <category><![CDATA[Self-care]]></category> <category><![CDATA[Self-reflection]]></category> <category><![CDATA[Stress & Anxiety]]></category> <category><![CDATA[work-life balance]]></category> <category><![CDATA[Working environment]]></category> <category><![CDATA[anxiety]]></category> <category><![CDATA[anxiety awareness]]></category> <category><![CDATA[anxiety spiral]]></category> <category><![CDATA[coping with anxiety]]></category> <category><![CDATA[coping with overwhelm]]></category> <category><![CDATA[coping with stress]]></category> <category><![CDATA[covid]]></category> <category><![CDATA[covid stress]]></category> <category><![CDATA[edith eger]]></category> <category><![CDATA[financial stress]]></category> <category><![CDATA[it's not fair]]></category> <category><![CDATA[mental health awareness]]></category> <category><![CDATA[overwhelm]]></category> <category><![CDATA[pandemic]]></category> <category><![CDATA[reduce stress]]></category> <category><![CDATA[stress]]></category> <category><![CDATA[stress awareness]]></category> <category><![CDATA[stress spiral]]></category> <category><![CDATA[stressed out]]></category> <category><![CDATA[viktor frankl]]></category> <category><![CDATA[work life balance]]></category> <category><![CDATA[worry]]></category> <guid isPermaLink="false">https://bravingboundaries.com/?p=3883</guid> <description><![CDATA[<p>Aside from the normal New Year stress, in 2022, there is an ever present anxiety around what now, what next or where to from here?</p> <p>The post <a href="https://bravingboundaries.com/the-janu-worry-stress-spiral/">The “Janu-worry” stress spiral</a> appeared first on <a href="https://bravingboundaries.com">Braving Boundaries</a>.</p> ]]></description> <content:encoded><![CDATA[ <h5 class="wp-block-heading"><em>WRITTEN BY ALICIA KOCH, FOUNDER OF <a href="https://www.thelegalbelletrist.com/" target="_blank" rel="noreferrer noopener">THE LEGAL BELLETRIST</a></em></h5> <p></p> <p>As we “come down” from our “festive high” – filled with presents, hope for 2022, rich food and laughter of family – we find ourselves gradually settling back into the daily norm and the reality of <em>“taking the year seriously”</em> once again comes to the fore. </p> <p>And, if you’re anything like me, as with the start of every year, you’ll find that you have already put pressure on yourself to overhaul your life – to become a better, more shinier version of yourself and excel before you have even found yourself (properly) at the starting block. </p> <p>But this year, things are a little different. </p> <p><strong><em>“Janu-worry” at the start of 2022 has never been more “worryful”.</em></strong></p> <p>Not only is the world still reeling from the Omicron variant, but we are also dealing with so many other issues, like a reduced household income (due to job loss or resignation), our normal “New Year worries” and an ever present anxiety around – <em>what now, what next or where to from here? </em></p> <p>Everything kind of feels “up in the air”. </p> <p>It’s enough to make your head spin. And we are all kind of feeling a little dizzy right about now – <em>can we please get off this “joy ride”?</em></p> <figure class="wp-block-image size-large"><img loading="lazy" decoding="async" width="1024" height="768" src="https://bravingboundaries.com/wp-content/uploads/2022/01/2-1024x768.jpg" alt="stress spiral for 2022" class="wp-image-3885"/></figure> <div style="height:30px" aria-hidden="true" class="wp-block-spacer"></div> <h2 class="wp-block-heading" id="the-cause-of-the-stress-spiral-for-2022"><strong><em>The cause of the stress spiral for 2022</em></strong></h2> <h3 class="wp-block-heading" id="1-financial-stress"><strong><em>1. Financial Stress</em></strong></h3> <p>As we all know – Janu-worry is 54 days long! There it is again – that familiar realisation that all the money that we spent on gifts, travel or expensive festive meals should have covered us for the rest of the month. With no happy distractions to take our minds off the matter, coming down off of a relaxing holiday and having to delve into our finances knowing that we are <em>coming up short,</em> is an excruciating exercise. Stress levels increase and the stress spiral begins. </p> <h3 class="wp-block-heading" id="2-the-it-s-not-fair-stress"><strong><em>2. The “it’s not fair” stress</em></strong></h3> <p>Some of us did not take leave. Some of us could not spend time with our families (who are living abroad) with travel restrictions being what they are. Perhaps we had planned a big family reunion only to have the “stuffing pulled out of the turkey” – so to speak. Travel plans were cancelled, teary calls to family members (once again) with news that we wouldn’t be coming home this year. Tearful Video Chats on Christmas day or on New Year’s –<em> “maybe next year”. </em></p> <p>Quite frankly, it sucked! </p> <p>And for those of us that still worked throughout December and found ourselves, yet again, alone during our Christmas lunches, we too are feeling the rather resentful twitch that is – <em>Christmas (and our holiday cheer) was stolen from us</em>. The Grinch being rather successful this year.</p> <p>All in all we are feeling it – that worry, anxiety and stress sprinkled with a dash of regret, resentment and anger. </p> <p>It kind of feels like the three bears – one bowl of porridge was too hot (the over spenders), one bowl of porridge was too cold (we didn’t get a Christmas at all) and on reflection, there does not seem to be many with a bowl <em>that was just right.</em> </p> <p>Know what we mean?</p> <figure class="wp-block-image size-large"><img loading="lazy" decoding="async" width="1024" height="768" src="https://bravingboundaries.com/wp-content/uploads/2022/01/3-1024x768.jpg" alt="stress spiral for 2022" class="wp-image-3886"/></figure> <div style="height:30px" aria-hidden="true" class="wp-block-spacer"></div> <h3 class="wp-block-heading" id="3-the-covid-stress">3<em><strong>. The covid stress</strong></em></h3> <p>Some of us were again infected with Covid (Omicron being extremely transmissible. Not necessarily worse, just catchier). And after a couple of run-ins with Covid during 2021, some of us are dealing with abject fear, uncertainty of what to do to prevent transmission and an overall state of subjective PTSD. </p> <p>Wanting to lock ourselves away from the world. Yet again. Putting ourselves under a self-inflicted lockdown. Sanitising <em>everythaaaang</em> (even considering whether we should sanitise our sanitizer bottles) and becoming complete loons at the thought of <em>another</em> outbreak.</p> <p>It feels like we have been fighting a war.</p> <p>We know, it sounds extreme, but ever since the beginning of this horrible ordeal, we have all been “under threat”. Never knowing what is going to happen next. Where the next “attack” will come from. </p> <p>It has felt <em>almost war-like</em> with measures taken by countries to mitigate the spread of the virus feeling like we are fighting an invisible enemy. The same one around the world. <em>Which we are.</em> </p> <p>But in this pursuit, it has affected livelihoods, confidence in our governments and our own sanity. And it’s made worse by the feeling that there is no real baseline for understanding what we are all going through right now and <em>how to best cope.</em></p> <p></p> <h2 class="wp-block-heading" id="stress-anxiety-and-fear-are-real-this-year"><strong><em>Stress, anxiety and fear are real this year</em></strong></h2> <p>As a result, we have (once again) picked up less healthy habits as a coping mechanism for our spiraling emotions. We have searched for “quick fix” comforts like eating poorly (mostly potato chips), binge-watching Netflix or Amazon Prime (Have you watched <a href="https://www.imdb.com/title/tt1190634/" target="_blank" rel="noreferrer noopener">The Boys</a> yet??) and isolating ourselves from friends and family. </p> <figure class="wp-block-image size-large"><img decoding="async" src="https://bravingboundaries.com/wp-content/uploads/2022/01/4-1024x768.jpg" alt="stress spiral for 2022" class="wp-image-3887"/></figure> <p>The very definition of an <em>act of self-preservation</em> which creates a feeling of distance and an over-whelming isolation from others. And this, in turn (ironically) results in feeling even more anxious.</p> <p>And you have to ask yourself, <em>is this really living?</em></p> <div style="height:30px" aria-hidden="true" class="wp-block-spacer"></div> <h2 class="wp-block-heading" id="strategies-to-combat-the-stress-spiral"><strong><em>Strategies to combat the stress spiral</em></strong></h2> <p>When going through turmoil, it’s hard to know which way to turn. We understand that. </p> <p>But if there is anyone that can give us advice on how best to cope during this pandemic, it’s those that have themselves already experienced horrors and loss beyond most of our own comprehension. It’s people that survived the Holocaust that came out the other side with lessons learnt, experiences gained and psychology degrees that are perfectly poised to guide us. They survived because they found meaning and purpose despite the atrocities they faced. </p> <p>And we would venture to say that if they can survive the Holocaust, <em>we can get through anything….</em></p> <div style="height:30px" aria-hidden="true" class="wp-block-spacer"></div> <h2 class="wp-block-heading" id="reducing-stress-man-s-search-for-meaning"><strong><em>Reducing stress – Man’s Search for Meaning</em></strong></h2> <p>Victor Emil Frankl (1905 – 1997) was an Austrian neurologist, psychiatrist and Holocaust survivor. He devoted his life to studying, understanding and promoting “meaning”, techniques he himself used during his horrific time in the concentration camps. </p> <figure class="wp-block-image size-large"><img decoding="async" src="https://bravingboundaries.com/wp-content/uploads/2022/01/5-1024x768.jpg" alt="Viktor Frankl | Man's Search For Meaning" class="wp-image-3888"/></figure> <p>In his book, <a href="https://www.goodreads.com/book/show/4069.Man_s_Search_for_Meaning" target="_blank" rel="noreferrer noopener">Man’s Search for Meaning</a>, Frankl described how he survived the Holocaust <strong><em>by finding personal meaning in the experience, giving him the will to live through it.</em></strong> He bases this on the following <a href="https://www.realtimeperformance.com/5-lessons-from-viktor-frankls-book-mans-search-for-meaning/" target="_blank" rel="noreferrer noopener">five premises</a>:</p> <p></p> <div class="wp-block-columns is-layout-flex wp-container-core-columns-is-layout-1 wp-block-columns-is-layout-flex"> <div class="wp-block-column is-layout-flow wp-block-column-is-layout-flow" style="flex-basis:15%"> <figure class="wp-block-image size-thumbnail"><img loading="lazy" decoding="async" width="150" height="150" src="https://bravingboundaries.com/wp-content/uploads/2020/07/1-150x150.png" alt="" class="wp-image-1486"/></figure> </div> <div class="wp-block-column is-layout-flow wp-block-column-is-layout-flow" style="flex-basis:66.66%"> <p><strong><strong>We always retain the ability to choose our attitude</strong> – </strong><em><em>“We who lived in concentration camps can remember the men who walked through the huts, comforting others, giving away their last piece of bread. They may have been few in number but they offer sufficient proof that everything can be taken from a man but one thing: the last of the human freedoms – to choose one’s attitude in any given set of circumstances, to choose one’s own way.“ </em></em>No matter what life throws at us, we will always retain our own inner-freedom to decide our own attitude, to remain true to our character and to our duties.</p> </div> </div> <div class="wp-block-columns is-layout-flex wp-container-core-columns-is-layout-2 wp-block-columns-is-layout-flex"> <div class="wp-block-column is-layout-flow wp-block-column-is-layout-flow" style="flex-basis:15%"> <figure class="wp-block-image size-large"><img loading="lazy" decoding="async" width="1024" height="1024" src="https://bravingboundaries.com/wp-content/uploads/2020/07/2-1024x1024.png" alt="" class="wp-image-1487"/></figure> </div> <div class="wp-block-column is-layout-flow wp-block-column-is-layout-flow" style="flex-basis:66.66%"> <p><strong><strong><strong>There will be suffering but it’s how we react to the suffering that counts – </strong></strong></strong>one finds meaning in life in three ways. Through <em>work</em> (especially when that work is both creative in nature and aligned with a purpose greater than ourselves), through <em>love</em> (which often manifests itself in the service of others) and through <em>suffering</em> (which is fundamental to the human experience). The test then for all of us is how we respond to the <em>suffering in our lives</em>.</p> </div> </div> <div class="wp-block-columns is-layout-flex wp-container-core-columns-is-layout-3 wp-block-columns-is-layout-flex"> <div class="wp-block-column is-layout-flow wp-block-column-is-layout-flow" style="flex-basis:15%"> <figure class="wp-block-image size-large"><img decoding="async" src="https://bravingboundaries.com/wp-content/uploads/2020/07/3-1024x1024.png" alt="" class="wp-image-1488"/></figure> </div> <div class="wp-block-column is-layout-flow wp-block-column-is-layout-flow" style="flex-basis:66.66%"> <p><strong>The power of purpose</strong> – Frankl observed that those prisoners who survived, who found a way to endure, always had a greater purpose that carried them onward through difficult conditions. <em>“The prisoner who had lost faith in the future – his future – was doomed. With his loss of belief in the future he also lost his spiritual hold; he let himself decline and become subject to mental and physical decay”. </em>Frankl refers several times to the words of <a style="href="https://plato.stanford.edu/entries/nietzsche/"" target="_blank" rel="noreferrer noopener">Friedrich Nietzsche</a>:<em> “He who has a why to live for can bear almost any how. </em>It is finding our meaning, our greater purpose in life -despite the atrocities we face – that keep us alive and keep us going.</p> </div> </div> <div class="wp-block-columns is-layout-flex wp-container-core-columns-is-layout-4 wp-block-columns-is-layout-flex"> <div class="wp-block-column is-layout-flow wp-block-column-is-layout-flow" style="flex-basis:15%"> <figure class="wp-block-image size-large"><img loading="lazy" decoding="async" width="1080" height="1080" src="https://bravingboundaries.com/wp-content/uploads/2020/07/4-1024x1024.png" alt="" class="wp-image-1489"/></figure> </div> <div class="wp-block-column is-layout-flow wp-block-column-is-layout-flow" style="flex-basis:66.66%"> <p><strong><strong><strong>The true test of our character is revealed in<em> how we act </em>– </strong></strong></strong><span style="font-size: revert;">Frankl came to the conclusion that there is <em>no general answer to the meaning of life</em>. Each person must answer the question for themselves. We find our own unique meaning based on our circumstances, our relationships and our experiences. Life is essentially testing us, and the answer is revealed in how we respond.</span></p> </div> </div> <div class="wp-block-columns is-layout-flex wp-container-core-columns-is-layout-5 wp-block-columns-is-layout-flex"> <div class="wp-block-column is-layout-flow wp-block-column-is-layout-flow" style="flex-basis:15%"> <figure class="wp-block-image size-large"><img loading="lazy" decoding="async" width="1024" height="1024" src="https://bravingboundaries.com/wp-content/uploads/2020/07/5-1024x1024.png" alt="" class="wp-image-1490"/></figure> </div> <div class="wp-block-column is-layout-flow wp-block-column-is-layout-flow" style="flex-basis:66.66%"> <p><strong>Human Kindness can be found in the most surprising places</strong> – In his book, Frankl recalls a time when a guard, at great risk to himself, secretly gave him a piece of bread. <em>“It was far more than the small piece of bread which moved me to tears at the time. It was the human “something” that this man gave to me – the word and look which accompanied the gift. The mere knowledge that a man was either a camp guard or a prisoner tells us almost nothing. Human kindness can be found in all groups, even those which as a whole it would be easy to condemn”. </em>Frankl claims there are really only two types of people in the world – decent human beings and indecent human beings. Both can be found everywhere. They penetrate every group and every society.</p> </div> </div> <p>Frankl’s book and what he experienced emphasise the importance of finding and cultivating meaning in our daily lives, something that is core to (what Socrates called) <em>“a life well-lived.”</em> Frankl’s insights teach us that, <em>not only is there value in our search for meaning, but it’s the duty of each and every one of us to find that meaning for ourselves and pursue it.</em></p> <div style="height:30px" aria-hidden="true" class="wp-block-spacer"></div> <h2 class="wp-block-heading" id="reducing-stress-aiming-to-see-the-positive-in-everything"><strong><em>Reducing stress – Aiming to see the positive in everything</em></strong></h2> <p><a href="https://www.forbes.com/sites/jessicagold/2020/09/15/5-tips-a-psychologist-and-holocaust-survivor-can-teach-us-about-surviving/?sh=1b8f63197260" target="_blank" rel="noreferrer noopener">Dr. Edith Eger</a>, a Hungarian teenager in 1944 found herself in Auschwitz. Though her parents died in the gas chamber, her outlook kept both her sister and herself alive. After her liberation from the death camp, she went on to get her degree in psychology, mentored by Viktor Frankl. </p> <figure class="wp-block-image size-large"><img decoding="async" src="https://bravingboundaries.com/wp-content/uploads/2022/01/6-1024x768.jpg" alt="The Gift | 12 Lessons to Save Your Life" class="wp-image-3889"/></figure> <p>She lived through war, horror and abject fear. She saw the absolute worst side of man. As did Frankl. But she came out the other side not only with a degree but life lessons we can all take to heart, especially <em>as we learn to cope with our everyday stress and anxiety</em>:</p> <p></p> <div class="wp-block-columns is-layout-flex wp-container-core-columns-is-layout-6 wp-block-columns-is-layout-flex"> <div class="wp-block-column is-layout-flow wp-block-column-is-layout-flow" style="flex-basis:15%"> <figure class="wp-block-image size-thumbnail"><img loading="lazy" decoding="async" width="150" height="150" src="https://bravingboundaries.com/wp-content/uploads/2020/07/1-150x150.png" alt="" class="wp-image-1486"/></figure> </div> <div class="wp-block-column is-layout-flow wp-block-column-is-layout-flow" style="flex-basis:66.66%"> <p><strong><strong><strong>Live in the present, remembering lessons learned from the past –</strong></strong></strong> aim to live your life as much as you can in the present moment and not in the past. Don’t risk remaining “a prisoner” in your own home, a prisoner to your own life and to your own mindset. Avoid the <em>“should have”</em> and <em>“could have”</em> mentality and focus on the things you can do right now.</p> </div> </div> <div class="wp-block-columns is-layout-flex wp-container-core-columns-is-layout-7 wp-block-columns-is-layout-flex"> <div class="wp-block-column is-layout-flow wp-block-column-is-layout-flow" style="flex-basis:15%"> <figure class="wp-block-image size-large"><img loading="lazy" decoding="async" width="1024" height="1024" src="https://bravingboundaries.com/wp-content/uploads/2020/07/2-1024x1024.png" alt="" class="wp-image-1487"/></figure> </div> <div class="wp-block-column is-layout-flow wp-block-column-is-layout-flow" style="flex-basis:66.66%"> <p><strong><strong><strong><strong>We can’t change what’s happening around us, but we can change our internal attitude – </strong></strong></strong></strong>create a world within yourself that no one can affect. Think of the dark times as being only temporary – <em>“this too shall pass”.</em> Shift expectations to realistic rather than idealistic i.e. <em>“2022 will be my year”</em> and instead find hope and positivity in the things that you can realistically accomplish.</p> </div> </div> <div class="wp-block-columns is-layout-flex wp-container-core-columns-is-layout-8 wp-block-columns-is-layout-flex"> <div class="wp-block-column is-layout-flow wp-block-column-is-layout-flow" style="flex-basis:15%"> <figure class="wp-block-image size-large"><img decoding="async" src="https://bravingboundaries.com/wp-content/uploads/2020/07/3-1024x1024.png" alt="" class="wp-image-1488"/></figure> </div> <div class="wp-block-column is-layout-flow wp-block-column-is-layout-flow" style="flex-basis:66.66%"> <p><strong><strong><strong><strong><strong>Self-love is self-care – </strong></strong></strong></strong></strong>we are often nicer to our friends and family than we are to ourselves, seemingly believing that self-love and self-care is self-centered and selfish. But we believe (as does Eger) that self-love is critical to survival, especially during challenging times. Get up in the morning, look at yourself in the mirror with kindness and remind yourself that <em>you love you</em> too. Loving yourself is caring for yourself. So start your day with a positive affirmation and pursue your goals with a powerful purpose.<strong><strong><strong><strong> </strong></strong></strong></strong></p> </div> </div> <div class="wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9 wp-block-columns-is-layout-flex"> <div class="wp-block-column is-layout-flow wp-block-column-is-layout-flow" style="flex-basis:15%"> <figure class="wp-block-image size-large"><img loading="lazy" decoding="async" width="1080" height="1080" src="https://bravingboundaries.com/wp-content/uploads/2020/07/4-1024x1024.png" alt="" class="wp-image-1489"/></figure> </div> <div class="wp-block-column is-layout-flow wp-block-column-is-layout-flow" style="flex-basis:66.66%"> <p><strong><strong><strong><strong><strong><strong>Everyone experiences grief differently – </strong></strong></strong></strong></strong></strong>during this time, grief manifests in many ways. People are grieving the loss of school, planned events, sports, travel and general life experiences. Sure it may not be to the same extent as actual war or finding yourself in a death camp but with such a broad spectrum of loss, many experience guilt when they feel their grief is not equal to that of mourning the passing of a loved one or witnessing mass murder in gas chambers. Their grief does not deserve to be “grieved for” in the same way. But you cannot compare grief. You can’t compare situations either. Everyone grieves for their own personal losses in their own unique way. There is no right or wrong way to grieve or what you are allowed to grieve for. And the truth of the matter is this – everyone’s loss will be worse at that point in time for them than anyone else’s grief. It’s all relative. So grieve what you need to grieve in a way that is right for you.</p> </div> </div> <div class="wp-block-columns is-layout-flex wp-container-core-columns-is-layout-10 wp-block-columns-is-layout-flex"> <div class="wp-block-column is-layout-flow wp-block-column-is-layout-flow" style="flex-basis:15%"> <figure class="wp-block-image size-large"><img loading="lazy" decoding="async" width="1024" height="1024" src="https://bravingboundaries.com/wp-content/uploads/2020/07/5-1024x1024.png" alt="" class="wp-image-1490"/></figure> </div> <div class="wp-block-column is-layout-flow wp-block-column-is-layout-flow" style="flex-basis:66.66%"> <p><strong><strong><strong><strong><strong><strong><strong>Look for the good amongst the negative – </strong></strong></strong></strong></strong></strong></strong>as hard as it is to understand, there actually <em>is</em> good in everything. We need to learn to look at our current situation in this light. No matter how bad it may seem. We need to decide how we are going to approach our experiences. How we are going to use our time – <em>complain and blame</em> or rather <em>recognise the good</em> in the situation and <em>regroup</em>? Decide on <em>“where to from here”</em> and make a plan to get there. <em>Hope is found within you</em> and not something you look for outside of yourself. It is the events that we endure that make us stronger, and in the end, <em>“it is not what happens, it is what we do with it.”</em></p> </div> </div> <div style="height:30px" aria-hidden="true" class="wp-block-spacer"></div> <h2 class="wp-block-heading" id="reducing-stress-the-key-take-away"><strong><em>Reducing stress – The key take away</em></strong></h2> <p>We need to continually search for and find meaning and purpose in our everyday lives. And we do this by <em>looking within ourselves</em>. Remembering that it is our attitude and how we react to the experiences around us that will help us endure. </p> <p>Having optimism and looking for good in everything is key. We will all experience things differently (but our own experiences are still important) and we need to not only embrace our uniqueness but remember to practice self-love and self-care. Human kindness (and hope) can be found all around us. If only we look for it. </p> <p>Sure, it may seem like a tall order and <em>“easier said than done”</em> but both Frankl and Eger survived actual death camps with their outlooks. They overcame tragedy, loss, suffering and trauma beyond our imaginations because of their attitudes and how they approached their situation. 6 million Jews and about 5 million non-Jews were not as lucky. </p> <figure class="wp-block-image size-large"><img decoding="async" src="https://bravingboundaries.com/wp-content/uploads/2022/01/7-1024x768.jpg" alt="" class="wp-image-3890"/></figure> <div style="height:30px" aria-hidden="true" class="wp-block-spacer"></div> <h2 class="wp-block-heading" id="our-closing-thoughts"><strong><em>Our closing thoughts</em></strong></h2> <p>In these uncertain times, it is important to talk about how you are feeling. In fact, we strongly encourage it. “Going it alone”, being self-sufficient and independent is not necessarily a virtue. Not at the present moment with the world, our lives and our “Janu-worry” stress spiral in upheaval.</p> <p>Find a safe person or group of people that you can share your innermost feelings and concerns with—this could be a friend, a family member, a therapist (especially if you are not 100% certain where your anxiety stems from), a coach (like <a href="https://bravingboundaries.com/work-with-me/">Braving Boundaries</a>), or a safe online support group. Whoever or whatever it is, it’s crucial that you feel emotionally supported and encouraged. Not judged. </p> <p>We also believe that it is vital for you to leave self-judgment at the door. Don’t beat yourself up for going through a “Janu-worry” stress spiral. It does not make you weak. And you are not a bad or selfish person for <em>feeling your feels</em>. It’s not only understandable but expected. Rather focus your energies on escaping the spiral and digging yourself out of the slump. Being able to challenge your negative thoughts while at the same time being compassionate to yourself about what is happening is a good place to start. </p> <p>While it isn’t easy and often takes practice, you can put a stop to the “Janu-worry” stress spiral and start to look forward to the rest of the year, keeping Frankl and Eger’s words close to heart. <em>They knew what they were talking about.</em></p> <p>You got this! Trust us. </p> <p></p> <p>For further articles on stress management and the impact that stress has on your mental and physical health, check out the blog article: <a href="https://bravingboundaries.com/stressed-out-why-holidays-are-a-necessity-not-a-luxury/"><em><strong>“Stressed out? Why holidays are a NECESSITY not a luxury”</strong></em></a>.</p> <div style="height:30px" aria-hidden="true" class="wp-block-spacer"></div> <figure class="wp-block-image size-full"><a href="https://bravingboundaries.com/book-a-call/"><img loading="lazy" decoding="async" width="810" height="450" src="https://bravingboundaries.com/wp-content/uploads/2021/10/End-of-blog-post-CTA-image.jpg" alt="" class="wp-image-3291"/></a></figure> <div style="height:30px" aria-hidden="true" class="wp-block-spacer"></div> <hr class="wp-block-separator aligncenter is-style-default"/> <div style="height:30px" aria-hidden="true" class="wp-block-spacer"></div> <div class="wp-block-columns is-layout-flex wp-container-core-columns-is-layout-11 wp-block-columns-is-layout-flex"> <div class="wp-block-column is-layout-flow wp-block-column-is-layout-flow" style="flex-basis:15%"> <figure class="wp-block-image size-large"><img decoding="async" src="https://bravingboundaries.com/wp-content/uploads/2020/08/Alicia-Koch-The-Legal-Belletrist-1024x1024-1.jpg" alt=""/></figure> </div> <div class="wp-block-column is-layout-flow wp-block-column-is-layout-flow" style="flex-basis:85%"> <p>About the writer, <strong><em>Alicia Koch, Founder of The Legal Belletrist.</em></strong></p> <p>Alicia, an admitted attorney with over 10 years PQE, and now a legal writer and researcher, has established The Legal Belletrist to assist companies (in different sectors) to write well-researched articles that speak to each company’s core business, enabling growth and commercialism. </p> <p>Click here to visit <a href="https://www.thelegalbelletrist.com/">The Legal Belletrist website</a>.</p> <p><strong>Email: <a href="mailto:alicia@thebelletrist.com" target="_blank" rel="noreferrer noopener">alicia@thebelletrist.com</a> </strong></p> </div> </div> <p></p> <p>The post <a href="https://bravingboundaries.com/the-janu-worry-stress-spiral/">The “Janu-worry” stress spiral</a> appeared first on <a href="https://bravingboundaries.com">Braving Boundaries</a>.</p> ]]></content:encoded> <wfw:commentRss>https://bravingboundaries.com/the-janu-worry-stress-spiral/feed/</wfw:commentRss> <slash:comments>0</slash:comments> </item> </channel> </rss>