The 12 stages of burnout can lead to significant physical, mental, and emotional health issues. It’s important to recognize the signs and symptoms of burnout so that we can take action before things spiral out of control.
Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually, with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!
The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey. Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit provides the resources and activities you need to navigate each challenge.
You’ll meet millions of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.
Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol.
And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).
The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app through the App Store or Google Play today!
You’re barely hanging on. Your life has started to feel like a never ending hamster wheel: you wake up, go to work, stay late to get things done, come home from work, check your email, go to bed, and do it all over again the next day. You're physically, mentally, and emotionally exhausted. And your relationships with loved ones are suffering.
In this post, we’ll explore a condition many of us suffer from: burnout. In fact, 89% of Americans have reported experiencing burnout in the past year. We’ll look at what it is, how it occurs, and what we can do to prevent ourselves from reaching the end of our rope. Let’s get started!
Simply put, burnout is a form of physical, mental, and emotional exhaustion that can result from working too hard for too long. It’s a relatively new phenomenon: the term was coined in the 1970s by American psychologist Herbert Freudenberger, who used it to describe medical professionals, such as doctors and nurses, who felt “burned out” from their tireless work.
The term has since evolved to include any working professional experiencing exhaustion and an inability to cope with daily tasks. In fact, in 2019, the World Health Organization (WHO) classified burnout as a syndrome that stems from our occupation, noting that it is caused by “chronic workplace stress that has not been successfully managed.”
While rates of burnout have been on the rise for several decades, the COVID-19 pandemic seems to have exacerbated burnout among people from all different professions. This is largely because the line between our personal lives and our work lives became increasingly blurred, as many of us turned to remote work environments during lockdown.
Interestingly, burnout doesn’t just happen all of a sudden. It’s not as if we wake up one morning and are instantaneously burned out. Rather, it’s a gradual process that builds over time. Signs and symptoms can be subtle at first, making it difficult to catch.
Generally speaking, people go through 5 stages of burnout:
Interestingly, in the beginning, burnout often feels like we’re moving in the right direction. We’re chasing our goals. We’re working towards success. Our flame is burning strong, we’re full of energy, and the future seems bright.
Over time, however, our ambition and enthusiasm might morph into a compulsion to prove our worth to ourselves and others. We might not feel “good enough,” so we take on additional work and responsibilities. We also might have difficulty saying no and always feel like we need to be doing more.
These positive-seeming qualities are common symptoms of burnout in this stage:
As the honeymoon phase passes, we’ll begin to experience stress. Maybe not every second of our day is stressful, but we begin to notice that some days are more difficult than others. Similarly, our optimism might start dwindling. We might start to lose focus more easily or be less productive when completing tasks.
These are some common emotional and behavioral symptoms in this stage:
And Stage 2 is when we start to develop some physical symptoms:
Eventually, we reach a point where our stress has become persistent, or chronic. As the pressure mounts, the stress is more likely to affect our work. For instance, we might experience apathy — a lack of interest, enthusiasm, or concern about our work. We also might be late for work, not complete our projects on time, or procrastinate during tasks.
During this stage, we’re likely to withdraw from normal work-related conversations. We also might be easily angered and lash out at coworkers. Sometimes, this carries over into our personal life, and we may begin to pull away from friends, family members, or loved ones.
In Stage 3, symptoms from stage 2 generally become more intense. We might also experience these additional physical symptoms:
Other emotional and mental symptoms develop during this stage:
Stage 4 is when we reach our limit and can no longer function as we normally would. Doing anything becomes near impossible. During this stage, we might start to feel like a shell of our former self. We might feel detached from our own body and feel like we’re just going through the motions. Where we once used to be enthusiastic about work, we now feel negative or indifferent towards it. We no longer see ourselves or others as valuable, and we’re unable to connect with people or our own needs.
We also might start to feel a sense of inner emptiness or worthlessness, and we struggle to find meaning in our work. We’ve lost all our motivation and might daydream about quitting, moving, or leaving our career. To cope with these uncomfortable feelings, we might turn to unhealthy coping mechanisms, such as overeating, drinking, doing drugs, or having sex.
This stage is typically when our behavioral changes become obvious, and friends and family start getting concerned. They might notice how impatient, irritable, and negative we’ve become. We also might do things that impact others, like forgetting to pick up our child from school or missing a meeting.
Physical symptoms often become more intense in this stage. For instance, we might experience chronic headaches, stomach issues, or gastrointestinal problems. Our burnout might also make itself known through these symptoms:
If left untreated, burnout can become a part of our everyday life, leading to the fifth and final stage: habitual burnout. This means that the symptoms of burnout are so embedded in our life that we’re likely to experience a significant ongoing mental, physical or emotional problem. For instance, we might develop severe anxiety and depression, or chronic mental and physical fatigue that prevents us from working. Our job status may be put in jeopardy if we don’t seek help. Healing usually requires an extended leave from our job.
While stress can contribute to burnout, they’re not the same thing. Stress means having too much on our plate — too much work to handle, too many responsibilities, too many hours spent working. Burnout is essentially the opposite. We feel like we don’t have enough: not enough motivation, not enough energy, not enough care.
Similarly, depression and burnout are not the same thing. Certain depression-related symptoms, such as exhaustion and difficulty performing tasks, can masquerade as burnout. But people with depression experience negative feelings and thoughts about all aspects of life, not just about work. Burnout is work-related, and it happens when we’re overwhelmed, overworked, or unable to keep up with our job’s demands.
Some people are at a higher risk of experiencing burnout than others. For instance, if we have poor self-esteem, unrealistic expectations in the workplace, or poor stress management skills, we’re more likely to suffer from burnout.
Similarly, if we “live to work,” forget to schedule time for non-work activities, and see ourselves as highly motivated and persistent, we may be at risk for burnout.
We may also experience burnout at a higher rate if our job requires a heavy workload, is understaffed, has conflicts in the workplace, or doesn’t reward work when a job is well done.
For instance, employees who feel they are treated unfairly at work are 2.3 times more likely to experience a high level of burnout. Conversely, employees who feel strongly supported are 70% less likely to experience burnout symptoms on a regular basis.
Interestingly, lack of role clarity is also a risk factor. For instance, only 60% of workers know what is expected of them. When expectations are unknown, employees may become exhausted simply trying to figure out what they’re supposed to be doing — or trying to do too many things at once.
If we work in a culture that expects everyone to be superstars, we’re probably at risk for burnout.
If we see ourselves in any of these stages of burnout, it’s important to seek help from a family member, friend, or medical professional. There’s nothing wrong with asking for help when we feel we’re in over our head. Contrary to popular belief, asking for help is a sign of great strength — not weakness. Plus, it’s best to get ahead of burnout before things spiral out of control.
Burnout is a serious condition that can put a significant strain on our physical, mental, and emotional health. While we can’t expect to eliminate stress from our life, we can work to prevent burnout from happening. Here are some tips:
Burnout is a real condition that can wreak havoc on our physical, emotional, and mental well-being. Because it can happen gradually, it can be difficult to recognize. But we aren’t meant to live in this state: if we suspect we’re suffering from burnout, it’s important to reach out for helpl right away.
Finally, if you’ve realized you’re using alcohol to help numb feelings or manage stress, Reframe can help. We can give you the tools you need to cut back on your alcohol consumption and lead a healthier, happier life.
You’re barely hanging on. Your life has started to feel like a never ending hamster wheel: you wake up, go to work, stay late to get things done, come home from work, check your email, go to bed, and do it all over again the next day. You're physically, mentally, and emotionally exhausted. And your relationships with loved ones are suffering.
In this post, we’ll explore a condition many of us suffer from: burnout. In fact, 89% of Americans have reported experiencing burnout in the past year. We’ll look at what it is, how it occurs, and what we can do to prevent ourselves from reaching the end of our rope. Let’s get started!
Simply put, burnout is a form of physical, mental, and emotional exhaustion that can result from working too hard for too long. It’s a relatively new phenomenon: the term was coined in the 1970s by American psychologist Herbert Freudenberger, who used it to describe medical professionals, such as doctors and nurses, who felt “burned out” from their tireless work.
The term has since evolved to include any working professional experiencing exhaustion and an inability to cope with daily tasks. In fact, in 2019, the World Health Organization (WHO) classified burnout as a syndrome that stems from our occupation, noting that it is caused by “chronic workplace stress that has not been successfully managed.”
While rates of burnout have been on the rise for several decades, the COVID-19 pandemic seems to have exacerbated burnout among people from all different professions. This is largely because the line between our personal lives and our work lives became increasingly blurred, as many of us turned to remote work environments during lockdown.
Interestingly, burnout doesn’t just happen all of a sudden. It’s not as if we wake up one morning and are instantaneously burned out. Rather, it’s a gradual process that builds over time. Signs and symptoms can be subtle at first, making it difficult to catch.
Generally speaking, people go through 5 stages of burnout:
Interestingly, in the beginning, burnout often feels like we’re moving in the right direction. We’re chasing our goals. We’re working towards success. Our flame is burning strong, we’re full of energy, and the future seems bright.
Over time, however, our ambition and enthusiasm might morph into a compulsion to prove our worth to ourselves and others. We might not feel “good enough,” so we take on additional work and responsibilities. We also might have difficulty saying no and always feel like we need to be doing more.
These positive-seeming qualities are common symptoms of burnout in this stage:
As the honeymoon phase passes, we’ll begin to experience stress. Maybe not every second of our day is stressful, but we begin to notice that some days are more difficult than others. Similarly, our optimism might start dwindling. We might start to lose focus more easily or be less productive when completing tasks.
These are some common emotional and behavioral symptoms in this stage:
And Stage 2 is when we start to develop some physical symptoms:
Eventually, we reach a point where our stress has become persistent, or chronic. As the pressure mounts, the stress is more likely to affect our work. For instance, we might experience apathy — a lack of interest, enthusiasm, or concern about our work. We also might be late for work, not complete our projects on time, or procrastinate during tasks.
During this stage, we’re likely to withdraw from normal work-related conversations. We also might be easily angered and lash out at coworkers. Sometimes, this carries over into our personal life, and we may begin to pull away from friends, family members, or loved ones.
In Stage 3, symptoms from stage 2 generally become more intense. We might also experience these additional physical symptoms:
Other emotional and mental symptoms develop during this stage:
Stage 4 is when we reach our limit and can no longer function as we normally would. Doing anything becomes near impossible. During this stage, we might start to feel like a shell of our former self. We might feel detached from our own body and feel like we’re just going through the motions. Where we once used to be enthusiastic about work, we now feel negative or indifferent towards it. We no longer see ourselves or others as valuable, and we’re unable to connect with people or our own needs.
We also might start to feel a sense of inner emptiness or worthlessness, and we struggle to find meaning in our work. We’ve lost all our motivation and might daydream about quitting, moving, or leaving our career. To cope with these uncomfortable feelings, we might turn to unhealthy coping mechanisms, such as overeating, drinking, doing drugs, or having sex.
This stage is typically when our behavioral changes become obvious, and friends and family start getting concerned. They might notice how impatient, irritable, and negative we’ve become. We also might do things that impact others, like forgetting to pick up our child from school or missing a meeting.
Physical symptoms often become more intense in this stage. For instance, we might experience chronic headaches, stomach issues, or gastrointestinal problems. Our burnout might also make itself known through these symptoms:
If left untreated, burnout can become a part of our everyday life, leading to the fifth and final stage: habitual burnout. This means that the symptoms of burnout are so embedded in our life that we’re likely to experience a significant ongoing mental, physical or emotional problem. For instance, we might develop severe anxiety and depression, or chronic mental and physical fatigue that prevents us from working. Our job status may be put in jeopardy if we don’t seek help. Healing usually requires an extended leave from our job.
While stress can contribute to burnout, they’re not the same thing. Stress means having too much on our plate — too much work to handle, too many responsibilities, too many hours spent working. Burnout is essentially the opposite. We feel like we don’t have enough: not enough motivation, not enough energy, not enough care.
Similarly, depression and burnout are not the same thing. Certain depression-related symptoms, such as exhaustion and difficulty performing tasks, can masquerade as burnout. But people with depression experience negative feelings and thoughts about all aspects of life, not just about work. Burnout is work-related, and it happens when we’re overwhelmed, overworked, or unable to keep up with our job’s demands.
Some people are at a higher risk of experiencing burnout than others. For instance, if we have poor self-esteem, unrealistic expectations in the workplace, or poor stress management skills, we’re more likely to suffer from burnout.
Similarly, if we “live to work,” forget to schedule time for non-work activities, and see ourselves as highly motivated and persistent, we may be at risk for burnout.
We may also experience burnout at a higher rate if our job requires a heavy workload, is understaffed, has conflicts in the workplace, or doesn’t reward work when a job is well done.
For instance, employees who feel they are treated unfairly at work are 2.3 times more likely to experience a high level of burnout. Conversely, employees who feel strongly supported are 70% less likely to experience burnout symptoms on a regular basis.
Interestingly, lack of role clarity is also a risk factor. For instance, only 60% of workers know what is expected of them. When expectations are unknown, employees may become exhausted simply trying to figure out what they’re supposed to be doing — or trying to do too many things at once.
If we work in a culture that expects everyone to be superstars, we’re probably at risk for burnout.
If we see ourselves in any of these stages of burnout, it’s important to seek help from a family member, friend, or medical professional. There’s nothing wrong with asking for help when we feel we’re in over our head. Contrary to popular belief, asking for help is a sign of great strength — not weakness. Plus, it’s best to get ahead of burnout before things spiral out of control.
Burnout is a serious condition that can put a significant strain on our physical, mental, and emotional health. While we can’t expect to eliminate stress from our life, we can work to prevent burnout from happening. Here are some tips:
Burnout is a real condition that can wreak havoc on our physical, emotional, and mental well-being. Because it can happen gradually, it can be difficult to recognize. But we aren’t meant to live in this state: if we suspect we’re suffering from burnout, it’s important to reach out for helpl right away.
Finally, if you’ve realized you’re using alcohol to help numb feelings or manage stress, Reframe can help. We can give you the tools you need to cut back on your alcohol consumption and lead a healthier, happier life.
Are you stuck in black and white thinking? Unravel the complexities of this mindset in our latest blog and learn strategies to get free.
Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually, with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!
The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey. Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit provides the resources and activities you need to navigate each challenge.
You’ll meet millions of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.
Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol.
And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).
The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app through the App Store or Google Play today!
Do you often get caught up in all-or-nothing mode? For example, you might meet your new next-door neighbors and think they’re a delight, only to label them as the enemies who are trying to drive you out of your house the minute they play music that’s a bit too loud? If so, you might be trapped in one of the most common cognitive distortions: black and white thinking.
The concept of black and white thinking — also known as “dichotomous” or “all-or-nothing” thinking — stems from the psychological domain of cognitive distortions. It's like your brain's version of an old movie: black and white, with none of the vibrant colors of real life. And in black and white thinking, we’re even lacking all the shades of gray. Someone’s either a neat freak or a slob, a superhero or a villain, a miser or a spendthrift. We miss all of life’s nuances, subtleties, and complexities, leading to a less-accurate understanding of the world.
Black and white thinking is not just a quirk of the mind — there's a genuine neurological reason behind it. Our brain is all about streamlining decision-making processes. It prefers quick and easy over slow and nuanced, because less effort means more energy saved for other crucial tasks (such as keeping us alive).
Because of its love for efficiency, the brain sometimes likes to pull a fast one, simplifying complicated issues into binaries. It's not because it’s lazy, it's just trying to make life easier for us. But the truth is, life isn't black or white — it's brimming with all kinds of colorful nuances and possibilities.
This kind of thinking isn’t inherently bad. In fact, it can be useful in certain situations, like when we need to make rapid decisions during a crisis. The trouble starts when this becomes our go-to strategy, leading to oversimplified views of the world, which can hinder our personal growth and happiness.
This cognitive shortcut can lead to a number of problems:
When you're trying to cut back on alcohol, this all-or-nothing mindset can be particularly sneaky. Have you ever tried to limit your drinking, had one too many at a party, and thought, "Well, I've blown it now. Might as well go all in"? That's black and white thinking at work!
This mindset convinces us that if we can't do it perfectly, we shouldn't even bother trying. It doesn't acknowledge that most big changes are about progress, not perfection. Every effort we make to cut back on alcohol is valuable — even if it's not flawless.
Enough about the problems — let's talk about solutions! Here are some ways to step away from black and white thinking and embrace all the shades of life.
And when it comes to alcohol in particular, try these tips:
Remember, switching off the monochrome TV of black and white thinking and embracing the HD colors of nuanced thinking can make the journey of cutting back on alcohol — and life in general — easier and more enjoyable. Cheers to that!
Do you often get caught up in all-or-nothing mode? For example, you might meet your new next-door neighbors and think they’re a delight, only to label them as the enemies who are trying to drive you out of your house the minute they play music that’s a bit too loud? If so, you might be trapped in one of the most common cognitive distortions: black and white thinking.
The concept of black and white thinking — also known as “dichotomous” or “all-or-nothing” thinking — stems from the psychological domain of cognitive distortions. It's like your brain's version of an old movie: black and white, with none of the vibrant colors of real life. And in black and white thinking, we’re even lacking all the shades of gray. Someone’s either a neat freak or a slob, a superhero or a villain, a miser or a spendthrift. We miss all of life’s nuances, subtleties, and complexities, leading to a less-accurate understanding of the world.
Black and white thinking is not just a quirk of the mind — there's a genuine neurological reason behind it. Our brain is all about streamlining decision-making processes. It prefers quick and easy over slow and nuanced, because less effort means more energy saved for other crucial tasks (such as keeping us alive).
Because of its love for efficiency, the brain sometimes likes to pull a fast one, simplifying complicated issues into binaries. It's not because it’s lazy, it's just trying to make life easier for us. But the truth is, life isn't black or white — it's brimming with all kinds of colorful nuances and possibilities.
This kind of thinking isn’t inherently bad. In fact, it can be useful in certain situations, like when we need to make rapid decisions during a crisis. The trouble starts when this becomes our go-to strategy, leading to oversimplified views of the world, which can hinder our personal growth and happiness.
This cognitive shortcut can lead to a number of problems:
When you're trying to cut back on alcohol, this all-or-nothing mindset can be particularly sneaky. Have you ever tried to limit your drinking, had one too many at a party, and thought, "Well, I've blown it now. Might as well go all in"? That's black and white thinking at work!
This mindset convinces us that if we can't do it perfectly, we shouldn't even bother trying. It doesn't acknowledge that most big changes are about progress, not perfection. Every effort we make to cut back on alcohol is valuable — even if it's not flawless.
Enough about the problems — let's talk about solutions! Here are some ways to step away from black and white thinking and embrace all the shades of life.
And when it comes to alcohol in particular, try these tips:
Remember, switching off the monochrome TV of black and white thinking and embracing the HD colors of nuanced thinking can make the journey of cutting back on alcohol — and life in general — easier and more enjoyable. Cheers to that!
From increased productivity and reduced stress levels to enhanced focus and improved decision-making, effective time management provides a compass to navigate life's chaos. Say goodbye to overwhelm — and hello to a life of fulfillment. Unlock your potential today!
Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually, with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!
The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey. Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit provides the resources and activities you need to navigate each challenge.
You’ll meet millions of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.
Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol.
And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).
The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app through the App Store or Google Play today!
Tick-tock goes the clock, marking the unceasing rhythm of time. In the hustle and bustle of modern life, the hours can blur into days, days into weeks, and before we know it, another year has passed.
But what if we could take the reins and shape our days into a masterpiece of productivity, personal growth, and peace? Welcome to the transformative world of time management! This isn’t just about squeezing tasks into a calendar — it's about crafting a life where every moment is an opportunity, waiting to be seized. Managing your time well might just be the key to unlocking your fullest potential.
Ever feel like you’re trying to juggle a hundred things at once, and they all keep dropping? Let’s be honest: in our fast-paced world, maintaining focus isn’t easy.
The many tasks and responsibilities crowding our mental space impair our brain's ability to prioritize. It's like having too many tabs open on the computer — everything starts to lag. However, effective time management techniques allow us to declutter our mental workspace.
The reason has to do with the brain. By streamlining our schedules, the brain's prefrontal cortex — our planning and decision-making hub — can function at its best. By allocating specific blocks of time for tasks, we reduce the brain's cognitive load. Without the constant stress of decision-making about what to do next, the brain saves energy and the prefrontal cortex performs more efficiently.
Scheduling tasks also make us less prone to being pulled in multiple directions. That notification ping suddenly seems less urgent when we’re in our designated “deep work” time.
As a result, we can get into what psychologist Mihaly Csikszentmihalyi identified as “flow state.” Flow state is pretty amazing: we are completely engrossed in an activity to the point of losing the sense of time and self (in a good way!). There are many examples of flow state: a mathematician or scientist working on a challenging problem and becoming so absorbed that they don't notice hours passing by, a musician who becomes one with their instrument, playing without consciously thinking about the next note, or a programmer deeply focused on writing code and effortlessly solving problems as they arise. A well mapped-out schedule makes it easier to slip into this highly productive and satisfying mode, with distractions at bay and a clear task at hand.
Action Tip: Start small! If you’re new to time management, begin by blocking out just 30 minutes of undisturbed, focused time for a priority task, slowly increasing this interval as you become accustomed. By consistently practicing and expanding these periods of focused work, you'll harness your brain's potential and see tangible results in your productivity and mental clarity!
How does managing our hours and minutes affect our overall mood and mental health? The answer lies in the workings of the amygdala — our brain’s emotional center.
When tasks pile up and deadlines loom, the amygdala gets activated, leading to stress or anxiety. Meanwhile, the release of stress hormones (such as cortisol) increases, sabotaging our mental well-being over time.
However, by managing our time effectively, we can reduce unexpected stressors and improve our mental well-being. The Journal of Positive Psychology found that people who feel in control of their time often experience a significant decrease in anxiety and depressive symptoms. This effect is linked to the brain's reward pathways being activated when tasks are completed, releasing mood-enhancing neurotransmitters such as dopamine.
Action Tip: Try the “Three Task Rule.” Each day, prioritize three main tasks to accomplish. By keeping your immediate goals attainable, you reduce overwhelm and boost feelings of achievement. Once they're done, anything else you finish is a bonus!
Self-esteem is the foundation of how we view ourselves and, by extension, how we navigate the world around us. And interestingly, the simple act of managing our time can fuel our self-esteem.
Self-esteem is rooted in neural pathways in our brain. Achieving tasks and meeting goals (no matter how big or small) activates our brain's reward circuits, releasing dopamine and leading to feelings of pleasure, motivation, and reward. When we regularly complete tasks thanks to stellar time management, the brain gets frequent doses of dopamine, reinforcing feelings of achievement and self-worth. Each checkmark on our to-do list is like the brain’s way of saying, "We got this!"
Look at the ripple effects time management has on self-worth:
Action Tip: At the end of each week, jot down three things you accomplished, thanks to your time management skills. They don't have to be monumental. Even small wins can make a big difference in our self-esteem. Reviewing these achievements fosters a regular self-affirmation routine, fortifying our self-worth.
From choosing the best work project to pursue to deciding what's for dinner tonight, life constantly throws a myriad of choices our way. Some decisions are straightforward, while others can have us tossing and turning in indecision. But here's the kicker: mastering time management can be like enrolling in a gym for our decision-making muscles.
At its core, decision-making is a complex cognitive process orchestrated by the brain's prefrontal cortex. Each decision — especially the significant ones — requires mental energy and a clear headspace. But here's where it gets tricky: the brain, like every body part, has an energy limit.
The phenomenon of "decision fatigue" is real. Studies show that as we make more decisions throughout the day (especially without breaks or structure), the quality of our choices can deteriorate. This decline is due to the mental resources being sapped with every decision made, leading to hasty conclusions or decision avoidance.
However, structured time management can act as a buffer against decision fatigue. With tasks mapped out, we’re not juggling decisions or second-guessing ourselves on the fly.
By allocating specific periods of time to evaluate choices, we prevent the rapid drain of cognitive resources and allow for more consistent, higher quality decision making. Time management ensures that we tackle critical choices when we’re mentally fresh, reserving our prime cognitive periods for the decisions that matter the most. As an extra bonus, knowing that we’ve set aside ample time to weigh options boosts our confidence!
Action Tip: Try the "Two Minute Rule." If a decision can be made in two minutes or less, make it immediately. This principle prevents minor decisions from clogging your cognitive pipeline, freeing up mental resources for weightier choices.
In the whirlwind of modern living, nurturing connections with others can sometimes fall by the wayside. However, time management can help us give each relationship its due, come rain or shine.
Relationships, at their core, are built and sustained through quality time and genuine interactions. Our brains, however, are not particularly adept at genuine multitasking (despite what some pop psychology theories claim). When we juggle too many things at once — including relationships — the quality of our engagement drops.
Enter time management! By designating uninterrupted slots for our loved ones, we’re ensuring our brain is fully present, enhancing the quality of those interactions.
Mastering the clock can work wonders for our connections in multiple ways:
Action Tip: Initiate a "Tech-Free Hour" at least once a week. During this time, put away all gadgets and immerse yourself in face-to-face interactions. This doesn’t only improve the quality of your engagements; it also gives your brain a much-needed break from screen time!
From the aroma of a new cuisine to the thrill of hiking Machu Picchu, every new experience adds a unique hue to our lives. But with our bustling schedules and endless to-dos, diving into them might feel like a pipe dream. The secret? Time management! When done right, it opens doors to new worlds waiting to be explored.
Did you know that our brain has an intrinsic love affair with new experiences? Encountering something new sparks activity in the brain's reward centers, releasing feel-good neurotransmitters such as dopamine. A study published in Neuron highlighted how novelty enhances learning and memory by stimulating the brain's hippocampus. Our brains are wired to reward us for curiosity and exploration!
Fresh experiences also diversify our perspectives and foster cognitive flexibility, which makes us better problem solvers, turns us into more creative thinkers, and boosts our overall well-being.
Properly scheduling our days ensures we have specific pockets of time dedicated to trying something new, whether that’s a hobby or a spontaneous adventure. No more endless “all work and no play” loop!
Finally, just as our brain loves novelty, it also thrives on the joy of anticipation. Planning new experiences and ensuring that we have time for them gives us something to look forward to, heightening the overall pleasure.
Action Tip: Designate a "New Experience Day" each month. This doesn't necessarily mean booking a flight to an exotic destination (though if you can, go for it!). It could be as simple as trying a new type of cuisine, picking up a musical instrument, or even attending a local workshop. Keep it varied, and let curiosity be your compass!
From the soft embrace of your pillow to the gentle lull of nighttime sounds, sleep is not just a break — it's essential for life. But how often do we find ourselves wishing for “five more minutes” in the morning or tossing and turning with a restless mind at night? As it turns out, time management can be the remedy to these sleep blues.
To appreciate how time management aids sleep, we must first take a look at our internal clock — our circadian rhythm. This biological system, driven by the brain's suprachiasmatic nucleus, regulates our sleep-wake cycle. It syncs with external cues, mainly light, to tell us when to feel alert and when to wind down.
However, our modern lives, brimming with activities, notifications, and deadlines, can sometimes throw this rhythm off-balance. The result? Disrupted sleep patterns. According to research, misaligned daily routines can lead to sleep disturbances and even sleep disorders.
By optimizing time management, we can ensure that our activities align better with our body's natural sleep-wake preferences, promoting higher-quality sleep. By allocating tasks efficiently, we can maintain a regular bedtime and wake-up time, anchoring our circadian rhythm. Knowing we’ve efficiently used our day also diminishes nighttime worries about pending tasks, creating a peaceful mental space conducive to sleep.
Action Tip: Craft a “Power-Down Hour.” Dedicate the last hour before bed to soothing activities like reading a physical book, listening to calming music, or practicing gentle stretches. This creates a mental buffer, separating the hustle of the day from the tranquility of the night.
What’s the secret sauce that not only streamlines our day but also adds a zesty zing to our health? You guessed it: time management. Managing our hours effectively isn’t just about acing that work project or decluttering our space — it's the ticket to a fitter, healthier life!
Physical health and time management may seem worlds apart, but they're intricately connected. First off, consider stress. It’s the cause of a host of health issues, from headaches to heart disease. And one of the chief culprits of chronic stress is poor time management. The relentless rush caused by missed deadlines and over commitments can skyrocket our cortisol levels, the body's primary stress hormone.
By managing our time better, we create a more harmonious environment for our body, reducing stressors and allowing space for health-promoting activities.
Harnessing time management in our favor brings a plethora of physical benefits:
Action Tip: Initiate a "15-Minute Move" every day. Even if your day is jam-packed, taking just 15 minutes for a brisk walk, a short yoga session, or some quick stretches can make a world of difference. It breaks the sedentary pattern and gives your body a much-needed energy boost!
Our ever-buzzing modern lives can mean our minds are always on the move, seldom at rest. Amid this chaos, the practice of mindfulness, which centers on being present and fully engaged in the moment, has come to the spotlight. And for good reason!
Research from Harvard Medical School reveals that mindfulness meditation can physically change the structures of the brain. This practice can increase the density of the gray matter in regions linked to learning, memory, and emotion regulation. Similarly, the act of expressing gratitude isn’t just good vibes. Studies in the Journal of Psychosomatic Research have shown that gratitude can improve sleep quality, reduce inflammation, and boost overall well-being.
So, where does time management fit into this radiant picture? By intentionally allocating moments for these practices in your schedule.
Time management as a tool to enhance mindfulness and gratitude might sound counterintuitive, but the dividends are immense:
Action Tip: Start your day with a "5-Minute Focus." Before diving into the hustle, spend five minutes in quiet reflection. Engage in deep breathing, soak in your surroundings, and list three things you're grateful for. This sets a serene, appreciative tone for the rest of your day.
Ever had that exhilarating feeling of learning a new skill or diving deep into a long-neglected passion? That's personal growth in action — and time management can help you get there. Organizing our days can open doors to personal development and enriching experiences.
Personal growth isn't a mere buzzword; it's deeply rooted in our human psyche. In his “hierarchy of needs,” psychologist Abraham Maslow placed self-actualization — the pursuit of realizing our potential — at the pinnacle. It’s a testament to our innate drive to evolve, learn, and flourish.
But — and it's a significant "but” — modern life can feel like a whirlwind of responsibilities, leaving little room for individual pursuits. Enter time management, the key to carving out space in our schedule for self-enhancement.
Research corroborates the link between dedicated learning time and enhanced performance outcomes. Regular, structured intervals for personal development aren't just feel-good sessions — they're instrumental in boosting competence and confidence.
Harnessing the power of time management for personal growth brings a plethora of benefits:
Action Tip: Designate a "Growth Hour" each week. This uninterrupted hour could be spent reading a personal development book, practicing a new language, or even brainstorming your goals. Over time, these hours become a treasure trove of learned skills and experiences.
How can we harness the power of time in our lives? Here are some ideas to start with:
As you navigate the maze of tasks and commitments, remember that time management isn’t just about doing more; it's about being more. It’s the key to unlocking avenues of growth you never knew existed. So, go ahead, manage those minutes, and watch as they blossom into chapters of personal evolution. Reframe is here to support your journey of becoming the best version of you!
Tick-tock goes the clock, marking the unceasing rhythm of time. In the hustle and bustle of modern life, the hours can blur into days, days into weeks, and before we know it, another year has passed.
But what if we could take the reins and shape our days into a masterpiece of productivity, personal growth, and peace? Welcome to the transformative world of time management! This isn’t just about squeezing tasks into a calendar — it's about crafting a life where every moment is an opportunity, waiting to be seized. Managing your time well might just be the key to unlocking your fullest potential.
Ever feel like you’re trying to juggle a hundred things at once, and they all keep dropping? Let’s be honest: in our fast-paced world, maintaining focus isn’t easy.
The many tasks and responsibilities crowding our mental space impair our brain's ability to prioritize. It's like having too many tabs open on the computer — everything starts to lag. However, effective time management techniques allow us to declutter our mental workspace.
The reason has to do with the brain. By streamlining our schedules, the brain's prefrontal cortex — our planning and decision-making hub — can function at its best. By allocating specific blocks of time for tasks, we reduce the brain's cognitive load. Without the constant stress of decision-making about what to do next, the brain saves energy and the prefrontal cortex performs more efficiently.
Scheduling tasks also make us less prone to being pulled in multiple directions. That notification ping suddenly seems less urgent when we’re in our designated “deep work” time.
As a result, we can get into what psychologist Mihaly Csikszentmihalyi identified as “flow state.” Flow state is pretty amazing: we are completely engrossed in an activity to the point of losing the sense of time and self (in a good way!). There are many examples of flow state: a mathematician or scientist working on a challenging problem and becoming so absorbed that they don't notice hours passing by, a musician who becomes one with their instrument, playing without consciously thinking about the next note, or a programmer deeply focused on writing code and effortlessly solving problems as they arise. A well mapped-out schedule makes it easier to slip into this highly productive and satisfying mode, with distractions at bay and a clear task at hand.
Action Tip: Start small! If you’re new to time management, begin by blocking out just 30 minutes of undisturbed, focused time for a priority task, slowly increasing this interval as you become accustomed. By consistently practicing and expanding these periods of focused work, you'll harness your brain's potential and see tangible results in your productivity and mental clarity!
How does managing our hours and minutes affect our overall mood and mental health? The answer lies in the workings of the amygdala — our brain’s emotional center.
When tasks pile up and deadlines loom, the amygdala gets activated, leading to stress or anxiety. Meanwhile, the release of stress hormones (such as cortisol) increases, sabotaging our mental well-being over time.
However, by managing our time effectively, we can reduce unexpected stressors and improve our mental well-being. The Journal of Positive Psychology found that people who feel in control of their time often experience a significant decrease in anxiety and depressive symptoms. This effect is linked to the brain's reward pathways being activated when tasks are completed, releasing mood-enhancing neurotransmitters such as dopamine.
Action Tip: Try the “Three Task Rule.” Each day, prioritize three main tasks to accomplish. By keeping your immediate goals attainable, you reduce overwhelm and boost feelings of achievement. Once they're done, anything else you finish is a bonus!
Self-esteem is the foundation of how we view ourselves and, by extension, how we navigate the world around us. And interestingly, the simple act of managing our time can fuel our self-esteem.
Self-esteem is rooted in neural pathways in our brain. Achieving tasks and meeting goals (no matter how big or small) activates our brain's reward circuits, releasing dopamine and leading to feelings of pleasure, motivation, and reward. When we regularly complete tasks thanks to stellar time management, the brain gets frequent doses of dopamine, reinforcing feelings of achievement and self-worth. Each checkmark on our to-do list is like the brain’s way of saying, "We got this!"
Look at the ripple effects time management has on self-worth:
Action Tip: At the end of each week, jot down three things you accomplished, thanks to your time management skills. They don't have to be monumental. Even small wins can make a big difference in our self-esteem. Reviewing these achievements fosters a regular self-affirmation routine, fortifying our self-worth.
From choosing the best work project to pursue to deciding what's for dinner tonight, life constantly throws a myriad of choices our way. Some decisions are straightforward, while others can have us tossing and turning in indecision. But here's the kicker: mastering time management can be like enrolling in a gym for our decision-making muscles.
At its core, decision-making is a complex cognitive process orchestrated by the brain's prefrontal cortex. Each decision — especially the significant ones — requires mental energy and a clear headspace. But here's where it gets tricky: the brain, like every body part, has an energy limit.
The phenomenon of "decision fatigue" is real. Studies show that as we make more decisions throughout the day (especially without breaks or structure), the quality of our choices can deteriorate. This decline is due to the mental resources being sapped with every decision made, leading to hasty conclusions or decision avoidance.
However, structured time management can act as a buffer against decision fatigue. With tasks mapped out, we’re not juggling decisions or second-guessing ourselves on the fly.
By allocating specific periods of time to evaluate choices, we prevent the rapid drain of cognitive resources and allow for more consistent, higher quality decision making. Time management ensures that we tackle critical choices when we’re mentally fresh, reserving our prime cognitive periods for the decisions that matter the most. As an extra bonus, knowing that we’ve set aside ample time to weigh options boosts our confidence!
Action Tip: Try the "Two Minute Rule." If a decision can be made in two minutes or less, make it immediately. This principle prevents minor decisions from clogging your cognitive pipeline, freeing up mental resources for weightier choices.
In the whirlwind of modern living, nurturing connections with others can sometimes fall by the wayside. However, time management can help us give each relationship its due, come rain or shine.
Relationships, at their core, are built and sustained through quality time and genuine interactions. Our brains, however, are not particularly adept at genuine multitasking (despite what some pop psychology theories claim). When we juggle too many things at once — including relationships — the quality of our engagement drops.
Enter time management! By designating uninterrupted slots for our loved ones, we’re ensuring our brain is fully present, enhancing the quality of those interactions.
Mastering the clock can work wonders for our connections in multiple ways:
Action Tip: Initiate a "Tech-Free Hour" at least once a week. During this time, put away all gadgets and immerse yourself in face-to-face interactions. This doesn’t only improve the quality of your engagements; it also gives your brain a much-needed break from screen time!
From the aroma of a new cuisine to the thrill of hiking Machu Picchu, every new experience adds a unique hue to our lives. But with our bustling schedules and endless to-dos, diving into them might feel like a pipe dream. The secret? Time management! When done right, it opens doors to new worlds waiting to be explored.
Did you know that our brain has an intrinsic love affair with new experiences? Encountering something new sparks activity in the brain's reward centers, releasing feel-good neurotransmitters such as dopamine. A study published in Neuron highlighted how novelty enhances learning and memory by stimulating the brain's hippocampus. Our brains are wired to reward us for curiosity and exploration!
Fresh experiences also diversify our perspectives and foster cognitive flexibility, which makes us better problem solvers, turns us into more creative thinkers, and boosts our overall well-being.
Properly scheduling our days ensures we have specific pockets of time dedicated to trying something new, whether that’s a hobby or a spontaneous adventure. No more endless “all work and no play” loop!
Finally, just as our brain loves novelty, it also thrives on the joy of anticipation. Planning new experiences and ensuring that we have time for them gives us something to look forward to, heightening the overall pleasure.
Action Tip: Designate a "New Experience Day" each month. This doesn't necessarily mean booking a flight to an exotic destination (though if you can, go for it!). It could be as simple as trying a new type of cuisine, picking up a musical instrument, or even attending a local workshop. Keep it varied, and let curiosity be your compass!
From the soft embrace of your pillow to the gentle lull of nighttime sounds, sleep is not just a break — it's essential for life. But how often do we find ourselves wishing for “five more minutes” in the morning or tossing and turning with a restless mind at night? As it turns out, time management can be the remedy to these sleep blues.
To appreciate how time management aids sleep, we must first take a look at our internal clock — our circadian rhythm. This biological system, driven by the brain's suprachiasmatic nucleus, regulates our sleep-wake cycle. It syncs with external cues, mainly light, to tell us when to feel alert and when to wind down.
However, our modern lives, brimming with activities, notifications, and deadlines, can sometimes throw this rhythm off-balance. The result? Disrupted sleep patterns. According to research, misaligned daily routines can lead to sleep disturbances and even sleep disorders.
By optimizing time management, we can ensure that our activities align better with our body's natural sleep-wake preferences, promoting higher-quality sleep. By allocating tasks efficiently, we can maintain a regular bedtime and wake-up time, anchoring our circadian rhythm. Knowing we’ve efficiently used our day also diminishes nighttime worries about pending tasks, creating a peaceful mental space conducive to sleep.
Action Tip: Craft a “Power-Down Hour.” Dedicate the last hour before bed to soothing activities like reading a physical book, listening to calming music, or practicing gentle stretches. This creates a mental buffer, separating the hustle of the day from the tranquility of the night.
What’s the secret sauce that not only streamlines our day but also adds a zesty zing to our health? You guessed it: time management. Managing our hours effectively isn’t just about acing that work project or decluttering our space — it's the ticket to a fitter, healthier life!
Physical health and time management may seem worlds apart, but they're intricately connected. First off, consider stress. It’s the cause of a host of health issues, from headaches to heart disease. And one of the chief culprits of chronic stress is poor time management. The relentless rush caused by missed deadlines and over commitments can skyrocket our cortisol levels, the body's primary stress hormone.
By managing our time better, we create a more harmonious environment for our body, reducing stressors and allowing space for health-promoting activities.
Harnessing time management in our favor brings a plethora of physical benefits:
Action Tip: Initiate a "15-Minute Move" every day. Even if your day is jam-packed, taking just 15 minutes for a brisk walk, a short yoga session, or some quick stretches can make a world of difference. It breaks the sedentary pattern and gives your body a much-needed energy boost!
Our ever-buzzing modern lives can mean our minds are always on the move, seldom at rest. Amid this chaos, the practice of mindfulness, which centers on being present and fully engaged in the moment, has come to the spotlight. And for good reason!
Research from Harvard Medical School reveals that mindfulness meditation can physically change the structures of the brain. This practice can increase the density of the gray matter in regions linked to learning, memory, and emotion regulation. Similarly, the act of expressing gratitude isn’t just good vibes. Studies in the Journal of Psychosomatic Research have shown that gratitude can improve sleep quality, reduce inflammation, and boost overall well-being.
So, where does time management fit into this radiant picture? By intentionally allocating moments for these practices in your schedule.
Time management as a tool to enhance mindfulness and gratitude might sound counterintuitive, but the dividends are immense:
Action Tip: Start your day with a "5-Minute Focus." Before diving into the hustle, spend five minutes in quiet reflection. Engage in deep breathing, soak in your surroundings, and list three things you're grateful for. This sets a serene, appreciative tone for the rest of your day.
Ever had that exhilarating feeling of learning a new skill or diving deep into a long-neglected passion? That's personal growth in action — and time management can help you get there. Organizing our days can open doors to personal development and enriching experiences.
Personal growth isn't a mere buzzword; it's deeply rooted in our human psyche. In his “hierarchy of needs,” psychologist Abraham Maslow placed self-actualization — the pursuit of realizing our potential — at the pinnacle. It’s a testament to our innate drive to evolve, learn, and flourish.
But — and it's a significant "but” — modern life can feel like a whirlwind of responsibilities, leaving little room for individual pursuits. Enter time management, the key to carving out space in our schedule for self-enhancement.
Research corroborates the link between dedicated learning time and enhanced performance outcomes. Regular, structured intervals for personal development aren't just feel-good sessions — they're instrumental in boosting competence and confidence.
Harnessing the power of time management for personal growth brings a plethora of benefits:
Action Tip: Designate a "Growth Hour" each week. This uninterrupted hour could be spent reading a personal development book, practicing a new language, or even brainstorming your goals. Over time, these hours become a treasure trove of learned skills and experiences.
How can we harness the power of time in our lives? Here are some ideas to start with:
As you navigate the maze of tasks and commitments, remember that time management isn’t just about doing more; it's about being more. It’s the key to unlocking avenues of growth you never knew existed. So, go ahead, manage those minutes, and watch as they blossom into chapters of personal evolution. Reframe is here to support your journey of becoming the best version of you!
If you’ve ever had a stress dream, you know just how unpleasant and distressing they can be. We can prevent them by taking steps to reduce our stress, manage our stress more effectively, and get a better night’s rest.
Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually, with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!
The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey. Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit provides the resources and activities you need to navigate each challenge.
You’ll meet millions of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.
Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol.
And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).
The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app through the App Store or Google Play today!
You’re being chased! No matter what you do, you just can’t seem to get away. Or you’re running late to work, but you just can’t seem to get there. Or you need to get to the airport, but your passport suddenly disappears into thin air. Dreams like these — stress dreams — are no fun, and they can cause lingering anxiety throughout the day.
If you’ve ever had a stress dream, you know just how unpleasant they are. But what causes them, and how can we get rid of them? Let’s dive in.
Stress dreams are vivid, intense, distressing dreams caused by stress or anxiety. They usually occur during our REM (rapid eye movement) cycle, which is when we typically do most of our dreaming.
Unlike nightmares that wake us up with a bolt of fear or terror, stress dreams wake us up after progressively heightening our level of stress. They’re linked to increases in cortisol — the stress hormone — and often a feeling of impending or heightening doom. In general, stress dreams are often more frustrating than they are frightening, particularly if they’re recurring.
Everyone’s dreams can be different, but these are some of the more common ones:
Other common stress dreams might focus on topics such as infidelity, being back at school, falling, being attacked, or death.
As the name implies, stress dreams are caused by psychological stress: they typically occur when we’re feeling anxious, stressed, or under extreme pressure. For instance, if we’re stressed about a deadline at work, we might dream that we forgot to finish the project or that we got fired for not finishing it in time.
These factors make stress dreams more likely to occur:
Interestingly, sometimes stressful dreams can be beneficial, helping us prepare for something important. For instance, one study noted that students who had a stress dream before taking the medical school entrance exam performed better than those who didn’t have a stress dream.
Another study found that dreaming about a stressful event can help us mentally prepare us to tackle a task at hand. For example, an anxious dream about an important presentation might help us actually present better.
One explanation for this could be the “social threat simulation theory,” which is the idea that dreams prepare us for social stress. This theory states that dreaming about threatening events has a biological function, making dreaming a useful, insightful teacher.
Besides being unpleasant, stress dreams can be problematic since they can interfere with our quality of sleep. Research has found that stress is a significant predictor of poor sleep: the more stressed we are, the more disturbed our sleep will be. Unfortunately, sleep problems can then lead to more stress, creating a vicious cycle.
Quality sleep is important for our physical, mental, and emotional health, including our metabolism, energy levels, mood, and immune function. Research suggests that just a single night of sleep deprivation can cause us to age faster. However, good sleep patterns have actually been shown to add years to our life. If we’re continually stressed, chances are our sleep — and thereby our health — is taking a hit.
We might not be able to get rid of stress dreams altogether, but we can reduce our chances of having one. We can do this by taking steps to reduce our stress levels, manage our stress more effectively, and get a better night’s rest. Here are a few tips that can help:
Remember to be patient. We can’t expect our stress to vanish by practicing these just once, or even just for a week. We need to be consistent and stick with them. Over time, they’ll help lower our stress levels and prevent stress dreams from occurring.
Those of us who’ve tried to manage stress dreams on our own and are still struggling with sleep issues should talk to a medical professional. They can evaluate our symptoms and determine appropriate treatment, which may involve psychotherapy, medications, or a combination of the two.
Similarly, if we find that these types of dreams are causing significant distress and impacting our life, it’s wise to consider additional professional support from a mental health provider.
In general, we should seek professional help after 1 month of 3 or more nights of trouble falling asleep, staying asleep, or waking up early.
Finally, if you’re turning to alcohol to help manage stress or drinking excessively to “unwind,” this can harm your health and well-being, especially in the long run. Reframe can help you cut back on drinking and find healthier alternatives to managing stress.
You’re being chased! No matter what you do, you just can’t seem to get away. Or you’re running late to work, but you just can’t seem to get there. Or you need to get to the airport, but your passport suddenly disappears into thin air. Dreams like these — stress dreams — are no fun, and they can cause lingering anxiety throughout the day.
If you’ve ever had a stress dream, you know just how unpleasant they are. But what causes them, and how can we get rid of them? Let’s dive in.
Stress dreams are vivid, intense, distressing dreams caused by stress or anxiety. They usually occur during our REM (rapid eye movement) cycle, which is when we typically do most of our dreaming.
Unlike nightmares that wake us up with a bolt of fear or terror, stress dreams wake us up after progressively heightening our level of stress. They’re linked to increases in cortisol — the stress hormone — and often a feeling of impending or heightening doom. In general, stress dreams are often more frustrating than they are frightening, particularly if they’re recurring.
Everyone’s dreams can be different, but these are some of the more common ones:
Other common stress dreams might focus on topics such as infidelity, being back at school, falling, being attacked, or death.
As the name implies, stress dreams are caused by psychological stress: they typically occur when we’re feeling anxious, stressed, or under extreme pressure. For instance, if we’re stressed about a deadline at work, we might dream that we forgot to finish the project or that we got fired for not finishing it in time.
These factors make stress dreams more likely to occur:
Interestingly, sometimes stressful dreams can be beneficial, helping us prepare for something important. For instance, one study noted that students who had a stress dream before taking the medical school entrance exam performed better than those who didn’t have a stress dream.
Another study found that dreaming about a stressful event can help us mentally prepare us to tackle a task at hand. For example, an anxious dream about an important presentation might help us actually present better.
One explanation for this could be the “social threat simulation theory,” which is the idea that dreams prepare us for social stress. This theory states that dreaming about threatening events has a biological function, making dreaming a useful, insightful teacher.
Besides being unpleasant, stress dreams can be problematic since they can interfere with our quality of sleep. Research has found that stress is a significant predictor of poor sleep: the more stressed we are, the more disturbed our sleep will be. Unfortunately, sleep problems can then lead to more stress, creating a vicious cycle.
Quality sleep is important for our physical, mental, and emotional health, including our metabolism, energy levels, mood, and immune function. Research suggests that just a single night of sleep deprivation can cause us to age faster. However, good sleep patterns have actually been shown to add years to our life. If we’re continually stressed, chances are our sleep — and thereby our health — is taking a hit.
We might not be able to get rid of stress dreams altogether, but we can reduce our chances of having one. We can do this by taking steps to reduce our stress levels, manage our stress more effectively, and get a better night’s rest. Here are a few tips that can help:
Remember to be patient. We can’t expect our stress to vanish by practicing these just once, or even just for a week. We need to be consistent and stick with them. Over time, they’ll help lower our stress levels and prevent stress dreams from occurring.
Those of us who’ve tried to manage stress dreams on our own and are still struggling with sleep issues should talk to a medical professional. They can evaluate our symptoms and determine appropriate treatment, which may involve psychotherapy, medications, or a combination of the two.
Similarly, if we find that these types of dreams are causing significant distress and impacting our life, it’s wise to consider additional professional support from a mental health provider.
In general, we should seek professional help after 1 month of 3 or more nights of trouble falling asleep, staying asleep, or waking up early.
Finally, if you’re turning to alcohol to help manage stress or drinking excessively to “unwind,” this can harm your health and well-being, especially in the long run. Reframe can help you cut back on drinking and find healthier alternatives to managing stress.
Kick stress to the curb, and shape your life around your needs with these 7 powerful time management strategies. Discover how to effectively manage your time, reduce stress, and create a more fulfilling life.
Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually, with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!
The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey. Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit provides the resources and activities you need to navigate each challenge.
You’ll meet millions of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.
Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol.
And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).
The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app through the App Store or Google Play today!
Time, in its relentless march forward, often feels like an ingredient we just can't seem to get enough of in the kitchen of life. Our daily "menus" are crowded with responsibilities, challenges, and tasks — leaving us feeling overwhelmed and stressed.
But imagine if we could become master chefs, skillfully utilizing each moment to create a satisfying, balanced day. This vision isn’t a lofty, unattainable dream — it’s a tangible reality that can be achieved with effective time management.
Let's sink our teeth into seven powerful strategies for managing time effectively, reducing stress, and becoming experts at cooking up a fulfilling life.
Like a master chef choosing the finest ingredients for a signature dish, the first step in effective time management is prioritization.
This strategy requires us to consciously identify the most important tasks that best align with our core goals. Whether it’s professional achievements, personal development, or health improvement, focusing our energy on these tasks first can lead to a sense of fulfillment and control.
This feeling of control, as research suggests, can significantly reduce anxiety and increase satisfaction in life.
Each morning, identify three key tasks. Shape your day around giving these the time and attention they deserve.
Just as a chef meticulously follows a recipe, scheduling ensures a smooth flow to our day.
Planning our activities in advance ensures that vital tasks get done first, freeing up time for relaxation and self-care. It's a way to boost productivity and reduce unhealthy coping mechanisms, like excessive drinking, when stress arises.
While you’re blocking out your time, include a few designated alcohol-free days each week. This can help you become more intentional about when you do imbibe.
A time audit can be a real game-changer.
A time audit can help you understand how you spend your time and which tasks are most important to you. By prioritizing these tasks, you can ensure that you are spending your time on the things that matter most.
It can also help zero in on time-wasters that don’t serve you. For example, you might realize that you spend too much time on social media or thoughtlessly checking your inbox. By reducing the time spent on these activities, you can free up more time for productive tasks.
This can help you plan better, reducing stress and anxiety over missed deadlines or unfinished tasks.
What’s more, with less time wasted, you might free up some time for more essential tasks or leisure time.
Here’s how to conduct a time audit:
Auditing your own time can help you gain a better understanding of how you spend your time identifying areas where you can improve your productivity and manage your time better. This can help you be more productive, reduce stress, and create more time for the things that matter most to you.
Embracing the power of "no" is our fourth strategy.
This reinforces — to ourselves and to others — that our time is valuable.
By mindfully declining additional tasks when we're overwhelmed, we can protect our mental health, reduce stress, and make healthier decisions.
Practice being assertive about the ways you’re planning your day. It might transfer to being assertive in other areas of your life.
Regular self-reflection is a powerful tool to reduce stress and promote healthy changes.
Building a reflective routine, such as journaling or meditating, can greatly enhance our understanding of how we use time. Here’s how to start:
Remember, mastering time management requires practice — as well as patience with ourselves.
Much like a sous-chefs is there to assist a master chef, we can pass certain tasks to others when appropriate. It’s not only okay to ask for help — sometimes, it’s necessary! The first step is accepting this.
Delegation not only eases our workload, but it also allows us to focus more on the tasks we prioritized, leading to effective time management and stress reduction.
Deadlines help you stay on track and complete tasks on time. Be sure, though, to be realistic when setting deadlines.
If you pack in too much, it might lead to frustration, defeat, or burnout.
It can be helpful to conduct a time audit first to get a clearer sense of how much time certain tasks require.
These seven strategies can help you manage time with gusto. On the other side of this? Time spent more intentionally. Fewer frazzled attempts to reschedule appointments. Less disappointment in yourself.
These time management strategies can kick stress to the curb — and bolster our ability to make healthier choices, like cutting back on alcohol.
Be sure to give yourself the time — and grace — to make the changes you need to be your best you.
Time, in its relentless march forward, often feels like an ingredient we just can't seem to get enough of in the kitchen of life. Our daily "menus" are crowded with responsibilities, challenges, and tasks — leaving us feeling overwhelmed and stressed.
But imagine if we could become master chefs, skillfully utilizing each moment to create a satisfying, balanced day. This vision isn’t a lofty, unattainable dream — it’s a tangible reality that can be achieved with effective time management.
Let's sink our teeth into seven powerful strategies for managing time effectively, reducing stress, and becoming experts at cooking up a fulfilling life.
Like a master chef choosing the finest ingredients for a signature dish, the first step in effective time management is prioritization.
This strategy requires us to consciously identify the most important tasks that best align with our core goals. Whether it’s professional achievements, personal development, or health improvement, focusing our energy on these tasks first can lead to a sense of fulfillment and control.
This feeling of control, as research suggests, can significantly reduce anxiety and increase satisfaction in life.
Each morning, identify three key tasks. Shape your day around giving these the time and attention they deserve.
Just as a chef meticulously follows a recipe, scheduling ensures a smooth flow to our day.
Planning our activities in advance ensures that vital tasks get done first, freeing up time for relaxation and self-care. It's a way to boost productivity and reduce unhealthy coping mechanisms, like excessive drinking, when stress arises.
While you’re blocking out your time, include a few designated alcohol-free days each week. This can help you become more intentional about when you do imbibe.
A time audit can be a real game-changer.
A time audit can help you understand how you spend your time and which tasks are most important to you. By prioritizing these tasks, you can ensure that you are spending your time on the things that matter most.
It can also help zero in on time-wasters that don’t serve you. For example, you might realize that you spend too much time on social media or thoughtlessly checking your inbox. By reducing the time spent on these activities, you can free up more time for productive tasks.
This can help you plan better, reducing stress and anxiety over missed deadlines or unfinished tasks.
What’s more, with less time wasted, you might free up some time for more essential tasks or leisure time.
Here’s how to conduct a time audit:
Auditing your own time can help you gain a better understanding of how you spend your time identifying areas where you can improve your productivity and manage your time better. This can help you be more productive, reduce stress, and create more time for the things that matter most to you.
Embracing the power of "no" is our fourth strategy.
This reinforces — to ourselves and to others — that our time is valuable.
By mindfully declining additional tasks when we're overwhelmed, we can protect our mental health, reduce stress, and make healthier decisions.
Practice being assertive about the ways you’re planning your day. It might transfer to being assertive in other areas of your life.
Regular self-reflection is a powerful tool to reduce stress and promote healthy changes.
Building a reflective routine, such as journaling or meditating, can greatly enhance our understanding of how we use time. Here’s how to start:
Remember, mastering time management requires practice — as well as patience with ourselves.
Much like a sous-chefs is there to assist a master chef, we can pass certain tasks to others when appropriate. It’s not only okay to ask for help — sometimes, it’s necessary! The first step is accepting this.
Delegation not only eases our workload, but it also allows us to focus more on the tasks we prioritized, leading to effective time management and stress reduction.
Deadlines help you stay on track and complete tasks on time. Be sure, though, to be realistic when setting deadlines.
If you pack in too much, it might lead to frustration, defeat, or burnout.
It can be helpful to conduct a time audit first to get a clearer sense of how much time certain tasks require.
These seven strategies can help you manage time with gusto. On the other side of this? Time spent more intentionally. Fewer frazzled attempts to reschedule appointments. Less disappointment in yourself.
These time management strategies can kick stress to the curb — and bolster our ability to make healthier choices, like cutting back on alcohol.
Be sure to give yourself the time — and grace — to make the changes you need to be your best you.
Feeling anxious, depressed — or both? Gain clarity on your state of mind. Dive into our latest blog, which demystifies these complex emotional states and explores the neuroscience behind them. Uncover simple, research-backed strategies to empower yourself on your journey to better mental well-being. Let's celebrate each step forward together!
Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually, with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!
The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey. Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit provides the resources and activities you need to navigate each challenge.
You’ll meet millions of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.
Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol.
And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).
The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app through the App Store or Google Play today!
It's not uncommon to feel down, especially when life gets tough.
But sometimes, our minds can keep us locked in a state of worry or sadness, which might mean we're dealing with something more than just a bad day.
We might be grappling with anxiety, depression — or even both. Understanding these two distinct mental health conditions can allow us to make the right changes towards our mental well-being.
This article explores anxiety and depression, and provides some guidance on signs and symptoms to help untangle the two.
Anxiety and depression are like two sides of the same coin: they share many characteristics but are distinct in crucial ways. Although they are two different mental health conditions, they often share some symptoms and often co-occur.
Anxiety often manifests as a persistent sense of worry or fear; an inability to relax; sleep issues; and physical symptoms, like a racing heart.
Further, anxiety can show up in the following ways:
On the other hand, depression may present with feelings of sadness and a lack of interest or pleasure in activities. Depression can also surface in these ways:
If you are having thoughts of suicide, please get help now. A crisis hotline provides trained counselors who can walk you through it. If you need immediate help, here’s where to start:
It's worth noting that these symptoms aren't exclusive to one condition or the other.
In fact, it's common for these two to overlap. About half of those diagnosed with depression are also diagnosed with an anxiety disorder. It's critical to consult a mental health professional if we suspect we're experiencing either or both.
It’s important to note that while alcohol is a depressant, drinking exacerbates symptoms of both anxiety and depression.
Our brain is a command center that influences how we think, feel, and act. Recent studies show that changes in brain structure and function can be linked to both anxiety and depression.
For example, the amygdala, a complex area of the brain that processes emotions like fear, tends to be more active in people with anxiety.
In contrast, depression is often linked to changes in the prefrontal cortex — the area responsible for regulating emotions and making decisions.
Recognizing these neurological factors helps us understand that anxiety and depression aren't merely states of mind — they involve physical changes in our brain. These changes can be addressed through various approaches, like therapy, medication, cutting back or drinking, or a combination of these.
Understanding our mental health condition isn't just about naming our experiences — it's about finding pathways to better well-being.
By acknowledging that we might be dealing with anxiety or depression (or both), we're taking the first step in the right direction. Here are some changes that can help us on this journey:
It's crucial to remember that while these steps can improve our well-being, they aren't replacements for professional help. Only a mental health professional can provide a diagnosis and a tailored treatment plan.
Anxiety and depression aren't choices, but how we address them can be. It takes courage to face our mental health challenges, but with understanding, resources, and support, we're not alone in our journey.
Keep in mind this article can provide insights towards this journey, but it is in no way a substitute for a professional diagnosis and treatment.
Remember, feeling empowered is not about getting rid of all stress or completely eliminating alcohol from our lives — it’s about making small, manageable changes that steer us towards mental wellbeing. Each step forward is a victory.
It's not uncommon to feel down, especially when life gets tough.
But sometimes, our minds can keep us locked in a state of worry or sadness, which might mean we're dealing with something more than just a bad day.
We might be grappling with anxiety, depression — or even both. Understanding these two distinct mental health conditions can allow us to make the right changes towards our mental well-being.
This article explores anxiety and depression, and provides some guidance on signs and symptoms to help untangle the two.
Anxiety and depression are like two sides of the same coin: they share many characteristics but are distinct in crucial ways. Although they are two different mental health conditions, they often share some symptoms and often co-occur.
Anxiety often manifests as a persistent sense of worry or fear; an inability to relax; sleep issues; and physical symptoms, like a racing heart.
Further, anxiety can show up in the following ways:
On the other hand, depression may present with feelings of sadness and a lack of interest or pleasure in activities. Depression can also surface in these ways:
If you are having thoughts of suicide, please get help now. A crisis hotline provides trained counselors who can walk you through it. If you need immediate help, here’s where to start:
It's worth noting that these symptoms aren't exclusive to one condition or the other.
In fact, it's common for these two to overlap. About half of those diagnosed with depression are also diagnosed with an anxiety disorder. It's critical to consult a mental health professional if we suspect we're experiencing either or both.
It’s important to note that while alcohol is a depressant, drinking exacerbates symptoms of both anxiety and depression.
Our brain is a command center that influences how we think, feel, and act. Recent studies show that changes in brain structure and function can be linked to both anxiety and depression.
For example, the amygdala, a complex area of the brain that processes emotions like fear, tends to be more active in people with anxiety.
In contrast, depression is often linked to changes in the prefrontal cortex — the area responsible for regulating emotions and making decisions.
Recognizing these neurological factors helps us understand that anxiety and depression aren't merely states of mind — they involve physical changes in our brain. These changes can be addressed through various approaches, like therapy, medication, cutting back or drinking, or a combination of these.
Understanding our mental health condition isn't just about naming our experiences — it's about finding pathways to better well-being.
By acknowledging that we might be dealing with anxiety or depression (or both), we're taking the first step in the right direction. Here are some changes that can help us on this journey:
It's crucial to remember that while these steps can improve our well-being, they aren't replacements for professional help. Only a mental health professional can provide a diagnosis and a tailored treatment plan.
Anxiety and depression aren't choices, but how we address them can be. It takes courage to face our mental health challenges, but with understanding, resources, and support, we're not alone in our journey.
Keep in mind this article can provide insights towards this journey, but it is in no way a substitute for a professional diagnosis and treatment.
Remember, feeling empowered is not about getting rid of all stress or completely eliminating alcohol from our lives — it’s about making small, manageable changes that steer us towards mental wellbeing. Each step forward is a victory.
Whether it’s financial stress or conflict with a loved one, discover what triggers your anxiety. Unveil practical techniques to find inner peace and resilience — and embrace support when you need it — all in our latest blog.
Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually, with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!
The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey. Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit provides the resources and activities you need to navigate each challenge.
You’ll meet millions of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.
Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol.
And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).
The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app through the App Store or Google Play today!
Imagine standing on a skyscraper at the heart of a bustling metropolis. For most of us, this evokes a sense of awe and wonder. But for Emma, it is a source of unease. Each time she looks down, her heart races, her palms dampen, and her breath quickens. She’s queasy. Emma's anxiety trigger, like the skyline before her, looms large.
Anxiety triggers are unique to each of us, yet they all evoke a visceral, overwhelming response. Their power lies not in the physical threat they pose, but in the invisible grip they have on us.
But Emma refuses to succumb to the grip of her anxiety. Armed with powerful coping strategies, she reclaims inner peace amidst the discomfort.
What are some common triggers for anxiety? Join us as we delve into the intricacies of personal anxiety triggers. In this article, we’ll explore common anxiety triggers, analyze examples of anxiety triggers, and look into the practical techniques that can empower you to face them head-on.
Health concerns are among some of the most common anxiety triggers. These can be rooted in our fear of the unknown, of our own mortality, or of the prospect of pain, financial distress, or discomfort.
It's vital to remember that concern for our health is a valid fear. This anxiety can be mitigated by practicing relaxation techniques, staying on top of our preventive care and other medical treatment, and maintaining an open dialogue with our healthcare providers.
Reducing the sense of uncertainty can lessen fear, enabling us to manage health-related anxiety more effectively.
When it comes to common anxieties, financial instability or unexpected expenses can cause significant unease.
Financial distress is often accompanied by feelings of uncertainty or helplessness.
Manage this trigger by developing a realistic budget and seeking out financial resources — or financial advice from a professional, if it is available to you.
Excessive workloads, tight deadlines, and challenging office dynamics can stoke anxiety. Unemployment can also be extremely stressful.
Learning to prioritize tasks, take regular breaks, and foster a healthy work-life balance can effectively manage this stress. Building supportive relationships at work and creating an organized work environment can also mitigate work-related anxiety.
And if it’s unemployment wreaking havoc on your mental health, consider seeking out professional feedback on your resume and job-search strategy.
Conflicts or disputes with friends and loved ones can induce anxiety. Effective ways to navigate these situations include open, honest communication, utilizing conflict resolution strategies, or seeking mediation or family therapy when necessary. Understanding and validating each other's feelings can also contribute significantly to conflict resolution.
It's crucial to remember that all relationships have ups and downs. Healthy communication, empathy, setting boundaries, and professional guidance can help navigate these challenges. You should also feel empowered to sever ties from people — including family — who cause you repeated harm or are abusive.
For some, social situations can be anxiety-inducing. This could be due to fear of judgment, a sense of inadequacy, or past negative experiences.
To manage this, we can work on building social skills, practice self-affirmations, and seek professional help when needed. Joining supportive groups with similar interests can also help improve social confidence.
To manage a tendency towards perfectionism, it's important to practice self-compassion, set realistic goals, and seek therapy or counseling if needed.
Failure is a part of life, but the fear of failure can be a potent source of anxiety. Reframing our perspective on failure — viewing it as a learning opportunity rather than a catastrophe — can significantly diminish this fear.
Celebrate effort and growth, not just success!
Trauma can be a major anxiety trigger. It can encompass emotional or physical abuse, neglect, loss of a loved one, childhood bullying, natural disasters, accidents, terrorism, witnessing a violent incident, and experiencing discrimination, such as racism. Sometimes a word, a sound, a smell, or a place can derail you — reminding you of a traumatic event or time.
Post-traumatic stress syndrome (PTSD) can arise from experiencing trauma — in fact, 1 in 3 people develop PTSD. To manage PTSD and other symptoms of trauma, it's important to seek therapy or counseling, practice self-care, and consider joining a support group. Symptoms can be severe and include panic attacks and suicidal ideation.
If you are experiencing thoughts of suicide, please get help now. A crisis hotline provides trained counselors who can walk you through it. If you need immediate help, here’s where to start:
Unexpected changes in our daily routine or lifestyle can induce anxiety.
New places, experiences, or situations — these can all trigger anxiety. The unfamiliar can seem daunting, but preparation and gradual exposure to new environments can help manage this.
Incorporating flexibility into our routine and adopting a mindset that embraces change can help manage this anxiety trigger. Starting with small steps can make the process less overwhelming. Viewing change as an opportunity for growth can also be beneficial.
Anxiety can sometimes be triggered by stimulating substances. Too much caffeine, for instance, can make you jittery — and can lead to anxiety and other uncomfortable symptoms. If you’ve been feeling overstimulated, take a look at your caffeine intake, including energy drinks, teas, and sodas in addition to coffee.
It’s not just stimulants, though. Drinking can also worsen anxiety, as it changes your brain’s chemistry. Consider cutting back on alcohol as a way to reduce anxiety.
Certain medications can also send you spiraling. Talk to your healthcare provider about your symptoms if you take medications; they could be playing a role in your anxiety.
It's important to practice good sleep hygiene, such as sticking to a regular sleep schedule and avoiding screens before bedtime. Avoid drinking aa a way to help you get to sleep, as this actually worsens sleep quality throughout the night.
Uncertainty about the future is a common trigger for anxiety. It can lead us down a path of endless 'what ifs.'
Mindfulness techniques, which encourage us to stay present and focus on the here and now, can help reduce this fear. Additionally, setting realistic, achievable goals can provide a sense of direction and reduce anxiety about the future.
Personal or global crises — such as a pandemic, natural disasters, or climate change — often spark anxiety. It's natural to feel overwhelmed in such situations.
Find a balance, a way to stay informed without over-consuming news. Limit your news consumption to a certain amount of time (e.g., 10 minutes) and avoid doing so right before bedtime, for example. Connecting with loved ones and practicing self-care can help manage this anxiety.
Find a way, too, to connect with your community. Define what causes you’re most passionate about, find local organizations that make an impact on this problem, and learn how you can help. Be part of the change!
Understanding what triggers our anxieties is a solid first step towards gaining control. Each of us has the power to navigate life’s twists and turns with strength, resilience, and grace.
It’s also helpful to know when you need support — and to know that it’s okay to ask for help. We all need help sometimes!
Imagine standing on a skyscraper at the heart of a bustling metropolis. For most of us, this evokes a sense of awe and wonder. But for Emma, it is a source of unease. Each time she looks down, her heart races, her palms dampen, and her breath quickens. She’s queasy. Emma's anxiety trigger, like the skyline before her, looms large.
Anxiety triggers are unique to each of us, yet they all evoke a visceral, overwhelming response. Their power lies not in the physical threat they pose, but in the invisible grip they have on us.
But Emma refuses to succumb to the grip of her anxiety. Armed with powerful coping strategies, she reclaims inner peace amidst the discomfort.
What are some common triggers for anxiety? Join us as we delve into the intricacies of personal anxiety triggers. In this article, we’ll explore common anxiety triggers, analyze examples of anxiety triggers, and look into the practical techniques that can empower you to face them head-on.
Health concerns are among some of the most common anxiety triggers. These can be rooted in our fear of the unknown, of our own mortality, or of the prospect of pain, financial distress, or discomfort.
It's vital to remember that concern for our health is a valid fear. This anxiety can be mitigated by practicing relaxation techniques, staying on top of our preventive care and other medical treatment, and maintaining an open dialogue with our healthcare providers.
Reducing the sense of uncertainty can lessen fear, enabling us to manage health-related anxiety more effectively.
When it comes to common anxieties, financial instability or unexpected expenses can cause significant unease.
Financial distress is often accompanied by feelings of uncertainty or helplessness.
Manage this trigger by developing a realistic budget and seeking out financial resources — or financial advice from a professional, if it is available to you.
Excessive workloads, tight deadlines, and challenging office dynamics can stoke anxiety. Unemployment can also be extremely stressful.
Learning to prioritize tasks, take regular breaks, and foster a healthy work-life balance can effectively manage this stress. Building supportive relationships at work and creating an organized work environment can also mitigate work-related anxiety.
And if it’s unemployment wreaking havoc on your mental health, consider seeking out professional feedback on your resume and job-search strategy.
Conflicts or disputes with friends and loved ones can induce anxiety. Effective ways to navigate these situations include open, honest communication, utilizing conflict resolution strategies, or seeking mediation or family therapy when necessary. Understanding and validating each other's feelings can also contribute significantly to conflict resolution.
It's crucial to remember that all relationships have ups and downs. Healthy communication, empathy, setting boundaries, and professional guidance can help navigate these challenges. You should also feel empowered to sever ties from people — including family — who cause you repeated harm or are abusive.
For some, social situations can be anxiety-inducing. This could be due to fear of judgment, a sense of inadequacy, or past negative experiences.
To manage this, we can work on building social skills, practice self-affirmations, and seek professional help when needed. Joining supportive groups with similar interests can also help improve social confidence.
To manage a tendency towards perfectionism, it's important to practice self-compassion, set realistic goals, and seek therapy or counseling if needed.
Failure is a part of life, but the fear of failure can be a potent source of anxiety. Reframing our perspective on failure — viewing it as a learning opportunity rather than a catastrophe — can significantly diminish this fear.
Celebrate effort and growth, not just success!
Trauma can be a major anxiety trigger. It can encompass emotional or physical abuse, neglect, loss of a loved one, childhood bullying, natural disasters, accidents, terrorism, witnessing a violent incident, and experiencing discrimination, such as racism. Sometimes a word, a sound, a smell, or a place can derail you — reminding you of a traumatic event or time.
Post-traumatic stress syndrome (PTSD) can arise from experiencing trauma — in fact, 1 in 3 people develop PTSD. To manage PTSD and other symptoms of trauma, it's important to seek therapy or counseling, practice self-care, and consider joining a support group. Symptoms can be severe and include panic attacks and suicidal ideation.
If you are experiencing thoughts of suicide, please get help now. A crisis hotline provides trained counselors who can walk you through it. If you need immediate help, here’s where to start:
Unexpected changes in our daily routine or lifestyle can induce anxiety.
New places, experiences, or situations — these can all trigger anxiety. The unfamiliar can seem daunting, but preparation and gradual exposure to new environments can help manage this.
Incorporating flexibility into our routine and adopting a mindset that embraces change can help manage this anxiety trigger. Starting with small steps can make the process less overwhelming. Viewing change as an opportunity for growth can also be beneficial.
Anxiety can sometimes be triggered by stimulating substances. Too much caffeine, for instance, can make you jittery — and can lead to anxiety and other uncomfortable symptoms. If you’ve been feeling overstimulated, take a look at your caffeine intake, including energy drinks, teas, and sodas in addition to coffee.
It’s not just stimulants, though. Drinking can also worsen anxiety, as it changes your brain’s chemistry. Consider cutting back on alcohol as a way to reduce anxiety.
Certain medications can also send you spiraling. Talk to your healthcare provider about your symptoms if you take medications; they could be playing a role in your anxiety.
It's important to practice good sleep hygiene, such as sticking to a regular sleep schedule and avoiding screens before bedtime. Avoid drinking aa a way to help you get to sleep, as this actually worsens sleep quality throughout the night.
Uncertainty about the future is a common trigger for anxiety. It can lead us down a path of endless 'what ifs.'
Mindfulness techniques, which encourage us to stay present and focus on the here and now, can help reduce this fear. Additionally, setting realistic, achievable goals can provide a sense of direction and reduce anxiety about the future.
Personal or global crises — such as a pandemic, natural disasters, or climate change — often spark anxiety. It's natural to feel overwhelmed in such situations.
Find a balance, a way to stay informed without over-consuming news. Limit your news consumption to a certain amount of time (e.g., 10 minutes) and avoid doing so right before bedtime, for example. Connecting with loved ones and practicing self-care can help manage this anxiety.
Find a way, too, to connect with your community. Define what causes you’re most passionate about, find local organizations that make an impact on this problem, and learn how you can help. Be part of the change!
Understanding what triggers our anxieties is a solid first step towards gaining control. Each of us has the power to navigate life’s twists and turns with strength, resilience, and grace.
It’s also helpful to know when you need support — and to know that it’s okay to ask for help. We all need help sometimes!
Uncover the transformative power of ecotherapy, an approach that harnesses the calming effects of nature on mental well-being. From reduced stress to improved social connections and cognition, discover how time in nature can nurture your mind. Embrace the healing potential of the natural world and bloom into a healthier version of yourself.
Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually, with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!
The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey. Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit provides the resources and activities you need to navigate each challenge.
You’ll meet millions of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.
Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol.
And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).
The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app through the App Store or Google Play today!
Think back to a time when you were wandering in a forest, your steps muffled by a thick carpet of leaves. Remember the soothing rustle of the trees, the playful chirping of birds, and the fresh air in your lungs. Your worries seemed to dissipate with the breeze.
This experience you've just revisited is ecotherapy in action. Ecotherapy centers on the fact that spending time in the natural world nurtures our mental health.
But how exactly does being in nature make this happen? In this article, we’ll shed light on the powerful, restorative influence of our natural environment.
Ecotherapy — or nature therapy — harnesses the positive effects of nature on our well - being.
While a walk in the woods is a kind of informal ecotherapy, there are also several formal approaches to ecotherapy:
While ecotherapy is a structured approach to mental health — conducted alongside a mental health professional or a guide — being in nature in any way also has its mental health benefits.
Spending time outdoors — gardening, exercising outside, or simply laying on the beach or in a park — can improve your overall well-being in the following ways:
Researchers found that spending time in green spaces lowers cortisol, our primary stress hormone. Nature encourages mindfulness and presence, helping us root firmly in the reality of the here and now.
Watching a sunset, feeling the wind against our skin, or even tending to a plant at home can all anchor us, providing a refuge from the whirlwind of our thoughts.
Going for a run or exercising in green spaces is also called “green exercising.” But even when physical activity is not the primary motive, ecotherapy can encourage it — which can improve our overall health and well-being.
Ecotherapy can take place in group therapy settings, which provide opportunities for social connection and support.
But being in nature generally can also foster social connections. A recent study reveals that people in natural environments feel more connected to their community and other people.
People who practice ecotherapy seem to benefit from higher levels of self-worth and improved motivation, which leads to greater focus and concentration.
A University of Michigan study suggests that nature improves memory and attention. Even simple actions like enjoying your morning coffee near a window with a view of trees can make a big difference.
Ecotherapy has been shown to help reduce symptoms of anxiety, depression, fatigue, low motivation, and loneliness.
Nature boosts our mood. Research shows it helps build our confidence and enhance our decision-making skills. It can even help reduce pain and improve other physical ailments. This could be especially useful as we try to cut back on drinking.
As long as you’re safe and choose activities that align with your physical abilities, spending time in nature can be an easy, inexpensive way to improve mental well-being.
How can we cultivate a connection to nature in our daily lives? Here are a few suggestions:
As we slowly cultivate these practices, we'll find ourselves growing into healthier versions of ourselves.
With time, patience, and care, we can bloom into health.
Think back to a time when you were wandering in a forest, your steps muffled by a thick carpet of leaves. Remember the soothing rustle of the trees, the playful chirping of birds, and the fresh air in your lungs. Your worries seemed to dissipate with the breeze.
This experience you've just revisited is ecotherapy in action. Ecotherapy centers on the fact that spending time in the natural world nurtures our mental health.
But how exactly does being in nature make this happen? In this article, we’ll shed light on the powerful, restorative influence of our natural environment.
Ecotherapy — or nature therapy — harnesses the positive effects of nature on our well - being.
While a walk in the woods is a kind of informal ecotherapy, there are also several formal approaches to ecotherapy:
While ecotherapy is a structured approach to mental health — conducted alongside a mental health professional or a guide — being in nature in any way also has its mental health benefits.
Spending time outdoors — gardening, exercising outside, or simply laying on the beach or in a park — can improve your overall well-being in the following ways:
Researchers found that spending time in green spaces lowers cortisol, our primary stress hormone. Nature encourages mindfulness and presence, helping us root firmly in the reality of the here and now.
Watching a sunset, feeling the wind against our skin, or even tending to a plant at home can all anchor us, providing a refuge from the whirlwind of our thoughts.
Going for a run or exercising in green spaces is also called “green exercising.” But even when physical activity is not the primary motive, ecotherapy can encourage it — which can improve our overall health and well-being.
Ecotherapy can take place in group therapy settings, which provide opportunities for social connection and support.
But being in nature generally can also foster social connections. A recent study reveals that people in natural environments feel more connected to their community and other people.
People who practice ecotherapy seem to benefit from higher levels of self-worth and improved motivation, which leads to greater focus and concentration.
A University of Michigan study suggests that nature improves memory and attention. Even simple actions like enjoying your morning coffee near a window with a view of trees can make a big difference.
Ecotherapy has been shown to help reduce symptoms of anxiety, depression, fatigue, low motivation, and loneliness.
Nature boosts our mood. Research shows it helps build our confidence and enhance our decision-making skills. It can even help reduce pain and improve other physical ailments. This could be especially useful as we try to cut back on drinking.
As long as you’re safe and choose activities that align with your physical abilities, spending time in nature can be an easy, inexpensive way to improve mental well-being.
How can we cultivate a connection to nature in our daily lives? Here are a few suggestions:
As we slowly cultivate these practices, we'll find ourselves growing into healthier versions of ourselves.
With time, patience, and care, we can bloom into health.
Navigate the complexities of anxiety-induced heart palpitations. Learn about the interplay between anxiety and your heart, gain insights into effective management strategies, including breathing exercises to reel you in from spiraling thoughts. Take control today!
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When it comes to our body's response to stress and anxiety, the heart is often center stage. Imagine our heart like a lake at calm — the smooth, peaceful surface indicates all is as it should be. However, when anxiety emerges like a gust or an underwater lurker, it causes ripples across its surface. Think of these ripples as heart palpitations.
Heart palpitations may feel like our heart is pounding, racing, or fluttering — which, in itself, can increase our anxiety, creating a feedback loop that's hard to interrupt.
This seemingly vicious cycle is our body's complex way of signaling that something is amiss. In this article, we’ll explore how to understand these signals, regulate them, and manage our anxiety in a more constructive way — encouraging our heart to return to its normal calm and steady state.
Heart palpitations can be a symptom of anxiety, caused by the activation of the body's autonomic nervous system (ANS). The ANS regulates body functions such as digestion, heart rate, and breathing.
Anxiety causes heart palpitations by engaging the body's "fight-or-flight" response, which triggers a series of bodily events, including the release of certain hormones.
The increased blood flow gives a burst of energy to fight or run from danger — and many people notice palpitations when they're scared, nervous, or anxious.
Heart palpitations caused by situational anxiety can be managed with relaxation strategies, like taking slow, deep breaths in through the nose and out through the mouth.
If heart palpitations are caused by chronic anxiety disorders, proper treatment can help manage anxiety and calm the palpitations.
Studies show that the most effective way to calm anxiety-induced palpitations is by managing the anxiety itself. It's similar to avoiding hangovers by cutting back on drinking. Of course, anxiety doesn’t have a switch we can immediately turn off. It takes work — and, sometimes, professional help.
It’s important to not just deal with symptoms, but to address the root cause. Cognitive behavioral therapy (CBT), mindfulness practices, and medication (when prescribed by a healthcare provider) have all proven helpful in managing anxiety.
Heart palpitations could signal a panic attack, a sudden and intense bout of anxiety or discomfort.
It’s important to note heart palpitations can also be a symptom of atrial fibrillation (Afib), a heart condition. Research has found drinking 1.2 drinks per day increases the risk of developing Afib.
If heart palpitations occur frequently, worsen, or are ever accompanied by chest pain, dizziness, loss of consciousness, or shortness of breath, it's essential to see a doctor to rule out Afib or any other underlying health conditions.
Remember, anxiety-induced heart palpitations are our body signaling a problem. Think of palpitations as a call to action. It's our body encouraging us to pause, breathe, and attend to our well-being.
The simple act of deep, conscious breathing can convince our nervous system to shift from "fight-or-flight" mode to "rest-and-digest." By slowing our heart rate, we're sending signals back to our brain saying, "We're safe; we're okay."
Here are some breathing exercises you might find useful to ward off anxiety and palpitations, both of which slow our heart rate by controlling our breath:
With this newfound understanding, we can feel empowered to make lasting changes. Here are a few other practical steps we can take:
When your heart starts pounding, find a way to connect with yourself. It's an invitation to pause, breathe, and return to the present moment.
Do speak with your healthcare provider if you feel palpitations frequently, if they worsen, or if they’re ever accompanied by chest pain, dizziness, loss of consciousness, or shortness of breath. This could point to an underlying health condition you should get checked out.
When it comes to our body's response to stress and anxiety, the heart is often center stage. Imagine our heart like a lake at calm — the smooth, peaceful surface indicates all is as it should be. However, when anxiety emerges like a gust or an underwater lurker, it causes ripples across its surface. Think of these ripples as heart palpitations.
Heart palpitations may feel like our heart is pounding, racing, or fluttering — which, in itself, can increase our anxiety, creating a feedback loop that's hard to interrupt.
This seemingly vicious cycle is our body's complex way of signaling that something is amiss. In this article, we’ll explore how to understand these signals, regulate them, and manage our anxiety in a more constructive way — encouraging our heart to return to its normal calm and steady state.
Heart palpitations can be a symptom of anxiety, caused by the activation of the body's autonomic nervous system (ANS). The ANS regulates body functions such as digestion, heart rate, and breathing.
Anxiety causes heart palpitations by engaging the body's "fight-or-flight" response, which triggers a series of bodily events, including the release of certain hormones.
The increased blood flow gives a burst of energy to fight or run from danger — and many people notice palpitations when they're scared, nervous, or anxious.
Heart palpitations caused by situational anxiety can be managed with relaxation strategies, like taking slow, deep breaths in through the nose and out through the mouth.
If heart palpitations are caused by chronic anxiety disorders, proper treatment can help manage anxiety and calm the palpitations.
Studies show that the most effective way to calm anxiety-induced palpitations is by managing the anxiety itself. It's similar to avoiding hangovers by cutting back on drinking. Of course, anxiety doesn’t have a switch we can immediately turn off. It takes work — and, sometimes, professional help.
It’s important to not just deal with symptoms, but to address the root cause. Cognitive behavioral therapy (CBT), mindfulness practices, and medication (when prescribed by a healthcare provider) have all proven helpful in managing anxiety.
Heart palpitations could signal a panic attack, a sudden and intense bout of anxiety or discomfort.
It’s important to note heart palpitations can also be a symptom of atrial fibrillation (Afib), a heart condition. Research has found drinking 1.2 drinks per day increases the risk of developing Afib.
If heart palpitations occur frequently, worsen, or are ever accompanied by chest pain, dizziness, loss of consciousness, or shortness of breath, it's essential to see a doctor to rule out Afib or any other underlying health conditions.
Remember, anxiety-induced heart palpitations are our body signaling a problem. Think of palpitations as a call to action. It's our body encouraging us to pause, breathe, and attend to our well-being.
The simple act of deep, conscious breathing can convince our nervous system to shift from "fight-or-flight" mode to "rest-and-digest." By slowing our heart rate, we're sending signals back to our brain saying, "We're safe; we're okay."
Here are some breathing exercises you might find useful to ward off anxiety and palpitations, both of which slow our heart rate by controlling our breath:
With this newfound understanding, we can feel empowered to make lasting changes. Here are a few other practical steps we can take:
When your heart starts pounding, find a way to connect with yourself. It's an invitation to pause, breathe, and return to the present moment.
Do speak with your healthcare provider if you feel palpitations frequently, if they worsen, or if they’re ever accompanied by chest pain, dizziness, loss of consciousness, or shortness of breath. This could point to an underlying health condition you should get checked out.
