5 Everyday Habits That Cause Stress

People experience stress from many different sources, but it always has a physical effect. From migraines to stomach ulcers, stress could be affecting you in ways that you hadn’t even considered.

5 Habits that Cause Stress (and How to Break Them)

Here are five everyday habits that could add stress to your life, and how to break them.

1. Holding in emotions

Many people feel uncomfortable expressing their emotions at work and might even create a buffer at home to prevent their children from seeing too much of their struggles. This is perfectly understandable; however, it means that stress is locked up inside with no release. Imagine that your body is a bucket and stress is water being poured into it. At some point, you will be filled to the brim.

To avoid overflowing or bursting your capacity, you need to find a way of venting. This could be texting a friend you can be honest with, taking five minutes in the bathroom to breathe, or taking the time to complete a few small tasks so that you can feel like you are in control of your schedule.

2. Refraining from bathroom visits

We’ve all done it before, rather than break your concentration, you hold your bladder and continue working. Not only is this uncomfortable, but it is potentially dangerous. Just like with stress, what comes in must go out, or it will release toxins into your system. Make a habit of going to the bathroom when you need to.

3. Holding tension in your body

There is a post circulating social media that reminds you to unclench your jaw, let your shoulders fall, and breathe out slowly. It’s amusing to follow the instructions and realize just how tense you were, even when you thought you were relaxing. This is how stress affects us subconsciously. Even when we think we are at rest, we are taut with nervous energy.

During work breaks or chill time at home, put the phone down, step away from the screens, and have five minutes doing something completely different. This could be stepping outside for fresh air, checking in with a coworker, cuddling with a pet, or taking a walk to the store. Try to relax and enjoy the moment, whatever it is you are doing.

4. Sucking in your stomach

In line with the previous point, many people spend so much time sucking in their bellies, whether posing for photos or walking around the office in front of coworkers. This not only causes tension in your posture but reinforces stress in the form of self-consciousness. Research shows that a large majority of both men and women are self-conscious about their body shapes and constantly feel guilty for the way they look.

There is a lot to unpack with self-image and confidence, but a simple way to start gaining a healthier body image is to stop sucking in your gut. There is nothing wrong with wanting to improve your posture, but it would be healthier to take action and begin an exercise regimen rather than carrying guilt or shame around with you daily. Physical exercise is a fantastic stressbuster, too.

5. Holding your breath

Another thing we do without realizing it is holding our breath. It might be that you are so focused on the task at hand that you have forgotten to breathe deeply enough, or maybe you are suppressing an emotion like anger or frustration. Whatever the reason, a surprisingly effective stress-busting technique is something called the physiological sigh.

Breathe in as deeply as you can in one go, and just before your lungs feel at capacity, take a final short breath in. Exhale all of your air as slowly as you can, allowing your chest and shoulders to fall as you do. Repeat this at least three times over, not rushing. Allow for a maximum inhale and exhale. This exercise regulates your nervous system, floods your brain with oxygen, and stabilizes your mood.

Help for habits that cause stress

Like water filling up a bucket, stress will fill your body to the brim unless you find small ways to release it daily. You can make changes to some of your habits to keep from becoming overwhelmed. Doing so could help you regulate your nervous system and positively impact your mental health.

If you would like to discuss how to eliminate stressful habits, learn further stress management techniques, or simply talk to someone about your insecurities, consider meeting with a therapist. Contact our offices today and we will connect you to a counselor who will walk with you on a journey of less stress and more freedom.