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Stop Ruminating
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We all face things that cause us stress. It’s natural to think about thesestressorsto see what we can do to better understand the situation so we can change it. But sometimes we can slip into a type of thinking that is unproductive, overly negative, and borders on obsessive. This type of thinking is known asrumination.
Rumination can become a habit. The good news is that habits can be broken, even habits of thought. Learn more about rumination and its role in your life, and see what you can do tostop ruminating.
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Stop Losing Sleep
Many things contribute to our stress levels, butsleep deprivationis one factor that makes a bigger impact than we may realize.
When we don’t get enough sleep, not only are we more reactive to stress, but our cognitive functioning isn’t as sharp, which can contribute to mistakes made, causing a cycle of anxiety.
3Stop Eating JunkWhat you eat can impact how you feel. Just as lost sleep can impact your reactivity, so can the wrong diet.If you have ever crashed from a caffeine high or a sugar rush, you already instinctively know this.Stress can also impact what you crave and lead toemotional eating.This can present an even greater challenge for those who are stressed and trying to eat better, but it can (and should) be done! Learn more about the relationship between stress and your eating patterns and how tochange your habits, if necessary.
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Stop Eating JunkWhat you eat can impact how you feel. Just as lost sleep can impact your reactivity, so can the wrong diet.If you have ever crashed from a caffeine high or a sugar rush, you already instinctively know this.Stress can also impact what you crave and lead toemotional eating.This can present an even greater challenge for those who are stressed and trying to eat better, but it can (and should) be done! Learn more about the relationship between stress and your eating patterns and how tochange your habits, if necessary.
Stop Eating Junk
What you eat can impact how you feel. Just as lost sleep can impact your reactivity, so can the wrong diet.If you have ever crashed from a caffeine high or a sugar rush, you already instinctively know this.
Stress can also impact what you crave and lead toemotional eating.This can present an even greater challenge for those who are stressed and trying to eat better, but it can (and should) be done! Learn more about the relationship between stress and your eating patterns and how tochange your habits, if necessary.
4Stop Leaning on FrenemiesRelationships can be fantastic sources of stress relief. When we experience times of stress, the emotional support, the helpful resources, and the stability that friends bring us can be quite a buffer against the challenges we face.Additionally, many people find themselves looking to relationships the most when under stress. This response, like the more commonly discussed fight-or-flight response, can help us to get our needs met when we are experiencing stress. This response drives us to connect with others and share support.That said, the stress of a conflicted relationship can take a heavy toll on your health and well-being.Relationships that are sometimes supportive and sometimes unpredictably conflict-riddled can be particularly difficult because there’s an underlying sense of uncertainty and tension.Because of this, it is very important not only to know when to let go of a toxic relationship but to know how to keep all the relationships in your life as healthy as possible.
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Stop Leaning on FrenemiesRelationships can be fantastic sources of stress relief. When we experience times of stress, the emotional support, the helpful resources, and the stability that friends bring us can be quite a buffer against the challenges we face.Additionally, many people find themselves looking to relationships the most when under stress. This response, like the more commonly discussed fight-or-flight response, can help us to get our needs met when we are experiencing stress. This response drives us to connect with others and share support.That said, the stress of a conflicted relationship can take a heavy toll on your health and well-being.Relationships that are sometimes supportive and sometimes unpredictably conflict-riddled can be particularly difficult because there’s an underlying sense of uncertainty and tension.Because of this, it is very important not only to know when to let go of a toxic relationship but to know how to keep all the relationships in your life as healthy as possible.
Stop Leaning on Frenemies
Relationships can be fantastic sources of stress relief. When we experience times of stress, the emotional support, the helpful resources, and the stability that friends bring us can be quite a buffer against the challenges we face.
Additionally, many people find themselves looking to relationships the most when under stress. This response, like the more commonly discussed fight-or-flight response, can help us to get our needs met when we are experiencing stress. This response drives us to connect with others and share support.
That said, the stress of a conflicted relationship can take a heavy toll on your health and well-being.Relationships that are sometimes supportive and sometimes unpredictably conflict-riddled can be particularly difficult because there’s an underlying sense of uncertainty and tension.
Because of this, it is very important not only to know when to let go of a toxic relationship but to know how to keep all the relationships in your life as healthy as possible.
5Stop Overloading Your ScheduleWhen we are too busy, even if the schedule is filled with exciting things, we can feel more stressed, simply from a lack of downtime. If the schedule is cluttered with stressful or unnecessary activities, it becomes even more draining.You may want to do it all, butlearning to say noto excess demands on your time and cutting out the things in your life that stress you are great strategies for cultivating inner peace.
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Stop Overloading Your ScheduleWhen we are too busy, even if the schedule is filled with exciting things, we can feel more stressed, simply from a lack of downtime. If the schedule is cluttered with stressful or unnecessary activities, it becomes even more draining.You may want to do it all, butlearning to say noto excess demands on your time and cutting out the things in your life that stress you are great strategies for cultivating inner peace.
Stop Overloading Your Schedule
When we are too busy, even if the schedule is filled with exciting things, we can feel more stressed, simply from a lack of downtime. If the schedule is cluttered with stressful or unnecessary activities, it becomes even more draining.
You may want to do it all, butlearning to say noto excess demands on your time and cutting out the things in your life that stress you are great strategies for cultivating inner peace.
6Stop Your Cognitive DistortionsDo you feel like you have a filter on your mind that produces negative thought patterns? Do you anticipate the worst outcomes in life? Do you focus in on the bad things that happen, while excluding the enormous joys? Does a gnat in the soup ruin the whole meal?Thinking patternscan be habitual, and what you habitually think about colors your world and contributes to your stress levels. This can be good news if your thought patterns have an uplifting theme; you see the best in every situation, you find the silver lining, you get back up when you are knocked down, and you never lose hope.If you can maintain a degree of optimism, your stress levels are significantly diminished. If this isn’t your norm, you can actuallylearn to cultivate the habit of optimistic thinking.How to Reframe Stressful Situations
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Stop Your Cognitive DistortionsDo you feel like you have a filter on your mind that produces negative thought patterns? Do you anticipate the worst outcomes in life? Do you focus in on the bad things that happen, while excluding the enormous joys? Does a gnat in the soup ruin the whole meal?Thinking patternscan be habitual, and what you habitually think about colors your world and contributes to your stress levels. This can be good news if your thought patterns have an uplifting theme; you see the best in every situation, you find the silver lining, you get back up when you are knocked down, and you never lose hope.If you can maintain a degree of optimism, your stress levels are significantly diminished. If this isn’t your norm, you can actuallylearn to cultivate the habit of optimistic thinking.How to Reframe Stressful Situations
Stop Your Cognitive Distortions
Do you feel like you have a filter on your mind that produces negative thought patterns? Do you anticipate the worst outcomes in life? Do you focus in on the bad things that happen, while excluding the enormous joys? Does a gnat in the soup ruin the whole meal?
Thinking patternscan be habitual, and what you habitually think about colors your world and contributes to your stress levels. This can be good news if your thought patterns have an uplifting theme; you see the best in every situation, you find the silver lining, you get back up when you are knocked down, and you never lose hope.
If you can maintain a degree of optimism, your stress levels are significantly diminished. If this isn’t your norm, you can actuallylearn to cultivate the habit of optimistic thinking.
How to Reframe Stressful Situations
7Stop Putting Off ExerciseExercise canhelp you to feel less stressedin the short run and build your resilience toward stress in the long run.Many people know this but have a difficult time getting off the couch on a regular basis, especially when stressed, or too busy to getontothe couch in the first place.It’s ironic that sometimes when we would most benefit from exercise, that’s the last thing we want to do. Push yourself to do it!
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Stop Putting Off ExerciseExercise canhelp you to feel less stressedin the short run and build your resilience toward stress in the long run.Many people know this but have a difficult time getting off the couch on a regular basis, especially when stressed, or too busy to getontothe couch in the first place.It’s ironic that sometimes when we would most benefit from exercise, that’s the last thing we want to do. Push yourself to do it!
Stop Putting Off Exercise
Exercise canhelp you to feel less stressedin the short run and build your resilience toward stress in the long run.Many people know this but have a difficult time getting off the couch on a regular basis, especially when stressed, or too busy to getontothe couch in the first place.
It’s ironic that sometimes when we would most benefit from exercise, that’s the last thing we want to do. Push yourself to do it!
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Stop Worrying
When we don’t have control over a situation, we are more likely to fear the worst and feel more stressed.And, interestingly, we sometimes sense that we have less control than we actually have!
Recognizing the choices we do have—even if they are not the choices we wish we had—can help us to feel more empowered, and less the victim of circumstance.
9Stop Missing OpportunitiesWhen stressed, we can often feel defeated or tired of the fight, and miss opportunities to take charge of a situation. Other times, we may experience disappointments or personal failures, and throw in the towel, which makes what could be a temporary setback into something much larger.Every challenge in life offers a gift if you look for it. We can be thankful for the lessons we learn, even when they are difficult. Developing anattitude of gratitudecan help you to feel happier and more appreciative of what you have, and it can also help you to see opportunities you may otherwise miss if you focus mainly on the things that are stressing you out.
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Stop Missing OpportunitiesWhen stressed, we can often feel defeated or tired of the fight, and miss opportunities to take charge of a situation. Other times, we may experience disappointments or personal failures, and throw in the towel, which makes what could be a temporary setback into something much larger.Every challenge in life offers a gift if you look for it. We can be thankful for the lessons we learn, even when they are difficult. Developing anattitude of gratitudecan help you to feel happier and more appreciative of what you have, and it can also help you to see opportunities you may otherwise miss if you focus mainly on the things that are stressing you out.
Stop Missing Opportunities
When stressed, we can often feel defeated or tired of the fight, and miss opportunities to take charge of a situation. Other times, we may experience disappointments or personal failures, and throw in the towel, which makes what could be a temporary setback into something much larger.
Every challenge in life offers a gift if you look for it. We can be thankful for the lessons we learn, even when they are difficult. Developing anattitude of gratitudecan help you to feel happier and more appreciative of what you have, and it can also help you to see opportunities you may otherwise miss if you focus mainly on the things that are stressing you out.
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Don’t Ignore Your Stress
It is important to have an overall stress management plan that includes not only cutting out stressors where you can, and managing the stress that you currently feel, but also remaining aware of the signs of stress that you experience so you can quickly take action if you notice stress levels getting too high.
Stress managementis an ongoing process, not a one-time act. In its best form, it’s a lifestyle.
TakeawayIf you feel stressed too much of the time, it’s a good idea to create a plan for managing stress before your stress levels create obvious health issues. You can use the resources on this site to create a cohesive stress management plan that includes short-term stress relievers, long-term resilience-builders, and basic education in stress.If your stress levels are unhealthy and you feel you need more support and resources, consider getting help.How to Think Positive
Takeaway
If you feel stressed too much of the time, it’s a good idea to create a plan for managing stress before your stress levels create obvious health issues. You can use the resources on this site to create a cohesive stress management plan that includes short-term stress relievers, long-term resilience-builders, and basic education in stress.
If your stress levels are unhealthy and you feel you need more support and resources, consider getting help.
How to Think Positive
11 SourcesVerywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Neubauer AB, Smyth JM, Sliwinski MJ.When you see it coming: Stressor anticipation modulates stress effects on negative affect.Emotion. 2018;18(3):342-354. doi:10.1037/emo0000381Hasegawa A, Kunisato Y, Morimoto H, Nishimura H, Matsuda Y.How do rumination and social problem solving intensify depression? A longitudinal study.J Ration Emot Cogn Behav Ther. 2018;36(1):28-46. doi:10.1007/s10942-017-0272-4Schwarz J, Gerhardsson A, Van Leeuwen W, et al.Does sleep deprivation increase the vulnerability to acute psychosocial stress in young and older adults?Psychoneuroendocrinology. 2018;96:155-165. doi:10.1016/j.psyneuen.2018.06.003Jansson-Fröjmark M, Evander J, Alfonsson S.Are sleep hygiene practices related to the incidence, persistence and remission of insomnia? Findings from a prospective community study.J Behav Med. 2019;42(1):128-138. doi:10.1007/s10865-018-9949-0American Psychological Association.Stress in America 2013: Stress and eating.Geiker NRW, Astrup A, Hjorth MF, Sjödin A, Pijls L, Markus CR.Does stress influence sleep patterns, food intake, weight gain, abdominal obesity and weight loss interventions and vice versa?Obes Rev. 2018;19(1):81-97. doi:10.1111/obr.12603Zhu X, Wang K, Chen L, et al.Together means more happiness: Relationship status moderates the association between brain structure and life satisfaction.Neuroscience. 2018;384:406-416. doi:10.1016/j.neuroscience.2018.05.018Stafford M, Antonucci TC, Zaninotto P.Joint trajectories of spousal social support and depressive symptoms in older age.J Aging Health. 2019;31(5):760-782. doi:10.1177/0898264317747077Brosschot JF, Verkuil B, Thayer JF.The default response to uncertainty and the importance of perceived safety in anxiety and stress: An evolution-theoretical perspective.J Anxiety Disord. 2016;41:22-34. doi:10.1016/j.janxdis.2016.04.012Von Haaren B, Ottenbacher J, Muenz J, Neumann R, Boes K, Ebner-Priemer U.Does a 20-week aerobic exercise training programme increase our capabilities to buffer real-life stressors? A randomized, controlled trial using ambulatory assessment.Eur J Appl Physiol. 2016;116(2):383-394. doi:10.1007/s00421-015-3284-8Moreland AD, Felton JW, Hanson RF, Jackson C, Dumas JE.The relation between parenting stress, locus of control and child outcomes: Predictors of change in a parenting intervention.J Child Fam Stud. 2016;25(6):2046-2054. doi:10.1007/s10826-016-0370-4
11 Sources
Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Neubauer AB, Smyth JM, Sliwinski MJ.When you see it coming: Stressor anticipation modulates stress effects on negative affect.Emotion. 2018;18(3):342-354. doi:10.1037/emo0000381Hasegawa A, Kunisato Y, Morimoto H, Nishimura H, Matsuda Y.How do rumination and social problem solving intensify depression? A longitudinal study.J Ration Emot Cogn Behav Ther. 2018;36(1):28-46. doi:10.1007/s10942-017-0272-4Schwarz J, Gerhardsson A, Van Leeuwen W, et al.Does sleep deprivation increase the vulnerability to acute psychosocial stress in young and older adults?Psychoneuroendocrinology. 2018;96:155-165. doi:10.1016/j.psyneuen.2018.06.003Jansson-Fröjmark M, Evander J, Alfonsson S.Are sleep hygiene practices related to the incidence, persistence and remission of insomnia? Findings from a prospective community study.J Behav Med. 2019;42(1):128-138. doi:10.1007/s10865-018-9949-0American Psychological Association.Stress in America 2013: Stress and eating.Geiker NRW, Astrup A, Hjorth MF, Sjödin A, Pijls L, Markus CR.Does stress influence sleep patterns, food intake, weight gain, abdominal obesity and weight loss interventions and vice versa?Obes Rev. 2018;19(1):81-97. doi:10.1111/obr.12603Zhu X, Wang K, Chen L, et al.Together means more happiness: Relationship status moderates the association between brain structure and life satisfaction.Neuroscience. 2018;384:406-416. doi:10.1016/j.neuroscience.2018.05.018Stafford M, Antonucci TC, Zaninotto P.Joint trajectories of spousal social support and depressive symptoms in older age.J Aging Health. 2019;31(5):760-782. doi:10.1177/0898264317747077Brosschot JF, Verkuil B, Thayer JF.The default response to uncertainty and the importance of perceived safety in anxiety and stress: An evolution-theoretical perspective.J Anxiety Disord. 2016;41:22-34. doi:10.1016/j.janxdis.2016.04.012Von Haaren B, Ottenbacher J, Muenz J, Neumann R, Boes K, Ebner-Priemer U.Does a 20-week aerobic exercise training programme increase our capabilities to buffer real-life stressors? A randomized, controlled trial using ambulatory assessment.Eur J Appl Physiol. 2016;116(2):383-394. doi:10.1007/s00421-015-3284-8Moreland AD, Felton JW, Hanson RF, Jackson C, Dumas JE.The relation between parenting stress, locus of control and child outcomes: Predictors of change in a parenting intervention.J Child Fam Stud. 2016;25(6):2046-2054. doi:10.1007/s10826-016-0370-4
Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Neubauer AB, Smyth JM, Sliwinski MJ.When you see it coming: Stressor anticipation modulates stress effects on negative affect.Emotion. 2018;18(3):342-354. doi:10.1037/emo0000381Hasegawa A, Kunisato Y, Morimoto H, Nishimura H, Matsuda Y.How do rumination and social problem solving intensify depression? A longitudinal study.J Ration Emot Cogn Behav Ther. 2018;36(1):28-46. doi:10.1007/s10942-017-0272-4Schwarz J, Gerhardsson A, Van Leeuwen W, et al.Does sleep deprivation increase the vulnerability to acute psychosocial stress in young and older adults?Psychoneuroendocrinology. 2018;96:155-165. doi:10.1016/j.psyneuen.2018.06.003Jansson-Fröjmark M, Evander J, Alfonsson S.Are sleep hygiene practices related to the incidence, persistence and remission of insomnia? Findings from a prospective community study.J Behav Med. 2019;42(1):128-138. doi:10.1007/s10865-018-9949-0American Psychological Association.Stress in America 2013: Stress and eating.Geiker NRW, Astrup A, Hjorth MF, Sjödin A, Pijls L, Markus CR.Does stress influence sleep patterns, food intake, weight gain, abdominal obesity and weight loss interventions and vice versa?Obes Rev. 2018;19(1):81-97. doi:10.1111/obr.12603Zhu X, Wang K, Chen L, et al.Together means more happiness: Relationship status moderates the association between brain structure and life satisfaction.Neuroscience. 2018;384:406-416. doi:10.1016/j.neuroscience.2018.05.018Stafford M, Antonucci TC, Zaninotto P.Joint trajectories of spousal social support and depressive symptoms in older age.J Aging Health. 2019;31(5):760-782. doi:10.1177/0898264317747077Brosschot JF, Verkuil B, Thayer JF.The default response to uncertainty and the importance of perceived safety in anxiety and stress: An evolution-theoretical perspective.J Anxiety Disord. 2016;41:22-34. doi:10.1016/j.janxdis.2016.04.012Von Haaren B, Ottenbacher J, Muenz J, Neumann R, Boes K, Ebner-Priemer U.Does a 20-week aerobic exercise training programme increase our capabilities to buffer real-life stressors? A randomized, controlled trial using ambulatory assessment.Eur J Appl Physiol. 2016;116(2):383-394. doi:10.1007/s00421-015-3284-8Moreland AD, Felton JW, Hanson RF, Jackson C, Dumas JE.The relation between parenting stress, locus of control and child outcomes: Predictors of change in a parenting intervention.J Child Fam Stud. 2016;25(6):2046-2054. doi:10.1007/s10826-016-0370-4
Neubauer AB, Smyth JM, Sliwinski MJ.When you see it coming: Stressor anticipation modulates stress effects on negative affect.Emotion. 2018;18(3):342-354. doi:10.1037/emo0000381
Hasegawa A, Kunisato Y, Morimoto H, Nishimura H, Matsuda Y.How do rumination and social problem solving intensify depression? A longitudinal study.J Ration Emot Cogn Behav Ther. 2018;36(1):28-46. doi:10.1007/s10942-017-0272-4
Schwarz J, Gerhardsson A, Van Leeuwen W, et al.Does sleep deprivation increase the vulnerability to acute psychosocial stress in young and older adults?Psychoneuroendocrinology. 2018;96:155-165. doi:10.1016/j.psyneuen.2018.06.003
Jansson-Fröjmark M, Evander J, Alfonsson S.Are sleep hygiene practices related to the incidence, persistence and remission of insomnia? Findings from a prospective community study.J Behav Med. 2019;42(1):128-138. doi:10.1007/s10865-018-9949-0
American Psychological Association.Stress in America 2013: Stress and eating.
Geiker NRW, Astrup A, Hjorth MF, Sjödin A, Pijls L, Markus CR.Does stress influence sleep patterns, food intake, weight gain, abdominal obesity and weight loss interventions and vice versa?Obes Rev. 2018;19(1):81-97. doi:10.1111/obr.12603
Zhu X, Wang K, Chen L, et al.Together means more happiness: Relationship status moderates the association between brain structure and life satisfaction.Neuroscience. 2018;384:406-416. doi:10.1016/j.neuroscience.2018.05.018
Stafford M, Antonucci TC, Zaninotto P.Joint trajectories of spousal social support and depressive symptoms in older age.J Aging Health. 2019;31(5):760-782. doi:10.1177/0898264317747077
Brosschot JF, Verkuil B, Thayer JF.The default response to uncertainty and the importance of perceived safety in anxiety and stress: An evolution-theoretical perspective.J Anxiety Disord. 2016;41:22-34. doi:10.1016/j.janxdis.2016.04.012
Von Haaren B, Ottenbacher J, Muenz J, Neumann R, Boes K, Ebner-Priemer U.Does a 20-week aerobic exercise training programme increase our capabilities to buffer real-life stressors? A randomized, controlled trial using ambulatory assessment.Eur J Appl Physiol. 2016;116(2):383-394. doi:10.1007/s00421-015-3284-8
Moreland AD, Felton JW, Hanson RF, Jackson C, Dumas JE.The relation between parenting stress, locus of control and child outcomes: Predictors of change in a parenting intervention.J Child Fam Stud. 2016;25(6):2046-2054. doi:10.1007/s10826-016-0370-4
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