Tackling Life's 'Million Little Things': Beating Stress, Anxiety, and Depression

Life can be like a whirlwind sometimes, with a million little things tugging at us from every direction. When those things start piling up, it's easy to feel stressed, or even anxious and depressed. But guess what? You're not alone.

As a therapist, I worked with a client who said something I will never forget. “Put one cotton ball in your mouth and it's manageable. But, try to get the whole bag in there and you'll suffocate.” The way she described her sense of overwhelm and stress hit the nail on the head. So, let's talk about what adds to these feelings, what they’re are all about, and explore some ways to handle them.

What's the Big Deal with Stress?

Stress is a normal part of life. It's our body's response to changes or challenges. Think of it like your body's built-in alarm system. A little stress can actually be helpful, pushing us to meet deadlines or tackle challenges. However, when stress becomes overwhelming or constant, that's when it can start to take a toll on our well-being.

Common Stressors: Stress can come from all sorts of things—work, family issues, relationships, friendships, school, or even just feeling like there aren't enough hours in the day.

Physical Signs: When stress kicks in, your body might send out signals like tense muscles, headaches, stomachaches, or trouble sleeping.

Emotional Impact: Feeling irritable, overwhelmed, or having racing thoughts are common emotional signs of stress.

Anxiety: When Worry Takes Over

Anxiety is like stress on steroids—it's that persistent feeling of worry or fear that just won't go away. Everyone feels anxious from time to time, but for some, it can become a bigger challenge.

Types of Anxiety: There are different types of anxiety disorders, from generalized anxiety to social anxiety or panic disorder.

Symptoms: Anxiety can show up in many ways—racing heart, sweating, feeling restless, or constantly worrying about what might happen.

Triggers: Certain situations or thoughts can trigger anxiety, making it hard to feel calm and relaxed. This can be especially difficult if you have a tendency to consider the worst thing that could happen (which is one way anxiety plays tricks on us).

Understanding Depression: When the Clouds Won't Lift

Depression is more than just feeling sad—it has a serious effect of our mental health. It can affect how you think, feel, and handle daily activities. It's like being stuck under a dark cloud that won't go away.

Signs of Depression: Depression can cause people to experience persistent feelings of sadness or emptiness, along with a loss of interest in previously enjoyed activities, changes in appetite or weight, trouble sleeping or sleeping too much, fatigue or low energy, feelings of worthlessness or excessive guilt, difficulty concentrating or making decisions, and thoughts of death or suicide.

Trigger: Depression can be caused by a combination of factors, including genetics, chemical imbalances in the brain, life events, or other medical conditions. It's important to remember that depression is not a sign of weakness—it's a real illness that can be treated.

Coping Strategies for the Stormy Days

Now, let's talk about what we can do to weather the storm of stress and anxiety. It's all about finding what works best for you!

1. Take a Breather: When things feel overwhelming, step back and take a few deep breaths. Deep breathing can help calm your mind and body.

2. Stay Active: Exercise is a natural stress-buster. Even a short walk or some dancing to your favorite tunes can lift your spirits.

3. Talk It Out: Share your feelings with someone you trust—a friend, family member, or counselor. Sometimes, just talking about it can lighten the load.

4. Mindfulness and Relaxation: Try meditation, yoga, or other relaxation techniques to help you stay present and calm.

5. Break It Down: When tasks seem daunting, break them into smaller, manageable steps. Checking off smaller goals can boost your confidence.

6. Prioritize Self-Care: Make time for activities you enjoy, whether it's reading, drawing, or playing sports. Taking care of yourself is key!

Seeking Support

Remember, it's okay to ask for help when you need it. If stress, anxiety, or depression are interfering with your daily life, consider reaching out to a trusted and supportive family member, friend, or mental health therapist. They're there to support you and provide guidance.

You're Stronger Than You Know

Dealing with stress and anxiety can be tough, but you're tougher. Each day is a chance to try new strategies and find what works best for you. Keep in mind that it's okay to have bad days—we all do. What matters most is taking small steps toward feeling better and finding joy in the little things.

Counseling in Chicago and Illinois

At Mindful Healing Counseling, we understand the challenges that come with living with anxiety, chronic stress, and depression. That's why our team comprises several therapists specialized in anxiety treatment, offering counseling services virtually to individuals residing in Chicago and throughout Illinois.

Our therapists are experienced and trained in working with people dealing with various concerns such as anxiety, trauma, depression, pregnancy and postpartum concerns, relationship difficulties, life transitions, setting boundaries, managing family dynamics, navigating grief, and more. We prioritize providing affirming spaces for BIPOC and LGBTQ+ individuals. We offer a range of evidence-based treatments including Cognitive Behavioral Therapy (CBT), Dialectical Behavior Therapy (DBT), Acceptance and Commitment Therapy (ACT), mindfulness-based approaches, relational therapy, and more. Our services extend to adults of all ages, as well as teens, college students, couples, and families.

Reach out to us today. You can contact us by filling out our contact form or by calling or texting us at 708-419-3171. We're here to support you every step of the way.