This is a collection of ways I’ve found that help me de-escalate my stress. I reverence it when I feel overwhelmed. I share it to help others in case they find it useful. Send me ideas if you have them.
Useful
Created: July 23, 2024 4:27 AM
How useful is this stress?
Are you getting more things done?
Is it systematically taking away from your other goals?
Reiterate the big goals
Created: July 23, 2024 4:27 AM
What are the things that matter?
Are you focused on something that does not matter or can be handled later?
Meditation
Created: July 23, 2024 4:27 AM
did you meditate yet?
how much have you meditated over the past week/month?
Go do some wild idling. The thing you need to do may not get done in time, but in the greater sense, the right things will get done. Reflect on the bigger picture.
Clear Path
Created: July 23, 2024 4:27 AM
Can you identify what is bothering you?
Have you written them down?
Have you listed a few possible solutions to each one?
Can you implement any of those solutions yet?
Noise
Created: July 23, 2024 4:27 AM
are there noises bothering me.
change background sounds to something soothing
can you put in earplugs
Can you accept this sound in a positive way?
Decisions
Created: July 23, 2024 4:27 AM
Can you identify a decision that needs to be made?
Have you listed all the possible options?
Have you listed the good and bad of each decision?
Do you need to inform someone of that decision?
When you’re stressed out, your brain produces a hormone called cortisol, which can cloud your thinking. Take a deep breath and wait for the brain fog to clear. The fog may be preventing you from making a mistake. If you need focus, ask for more time, don’t try to make the decision right now.
Food
Created: July 23, 2024 4:27 AM
When did you eat last?
Did you have carbs
Did you drink enough today?
Caffeine
Created: July 23, 2024 4:27 AM
How much Caffeine have you had?
How much today?
How much over the past few days?
Is this caffeine withdrawal?
Did you have too much caffeine too fast? It will just go away, but stop doing that.
Sleep
Created: July 23, 2024 4:27 AM
We’re you tired when you woke up today?
Did you get a full night of sleep last night?
Exercise
Created: July 23, 2024 4:27 AM
Did you work out yet today?
Go do something physical or strenuous
Have you been outside in nature
Created: July 23, 2024 4:27 AM
Go in the back yard
Walk around the block
Go to a public park
Temperature
Created: July 23, 2024 4:27 AM
Are you hot or cold?
Have you put a cold compress on your head?
Or a cold shower.
what else could I change my focus to?
Created: July 23, 2024 4:27 AM
can I calm my physical processes?
Created: July 23, 2024 4:27 AM
can I calm my breath?
what other meditation processes do you like trying?
listen to sounds above, below, sides, etc in meditation
Go poop. For real. What standard bodily functions need to be exercised?
Smells
Created: July 23, 2024 4:27 AM
Is there a smell that is bad?
Can you move locations?
Situation
Created: July 23, 2024 4:27 AM
Have you taken a bath or shower?
Can you change clothes, into something more comfortable?
Are you sitting or standing in an uncomfortable way?
Do you have an injury that is adding to your stress?
Do you feel sick in any way?
Are your toenails or fingernails dirty or too long?
Does your hair need to be cut?
Do you need to shave?
Overstimulation
Created: July 23, 2024 4:27 AM
Sometimes you get overstimulated and your work output goes to zero. You spin. At this point the value of your output drops below your least useful task.
As you get back into doing things, the focus shifts, and you can put that thing down to do a better one. Keep doing things.
Don’t hide by doing non-useful things.
Is something calling for your attention? Can you write down what needs to be done and open that when it can be addressed?
Useful Distractions
Created: July 23, 2024 4:27 AM
What is engaging enough to take your unfocused attention away, and then let you refocus it when you’re done?
What can you take under 30 minutes to go do and have guaranteed success, even if it’s not important?
Go have Interactivity with another human, in a place that you are not at right now.
Next time you have a billion things to do, start with the smallest, easiest task. The fuel from that quick victory will energize you to tackle the rest.
Clarification
Created: July 23, 2024 4:27 AM
record and send a voice message for someone that will listen and care
Writing out things that are frustrating me in the moment. Use pen and paper to make it harder to get out on paper and to think more about what you’re writing.
Too Much Focus
Created: July 23, 2024 4:27 AM
When focusing intensely on a narrow and deep problem, the emotional despair will increase. You have to move your focus away, become resilient to the negativity of that problem, then restart.
Reset
Created: July 23, 2024 4:27 AM
When was your last vacation?
When was your last weekend where you didn’t work?
Can you plan to spend time away from work?
Declutter
Created: July 23, 2024 4:27 AM
Clean up whatever is around you.
Clean the dirty emails.
Unsubscribe from the lists.
Clear the notificaitons.
Take the trash out.
Put things away in their containers.