Hi all, chronic stress-haver here. I'm going to have about a month off soon from work and I want to dedicate the entirety of my break to destressing and putting stress prevention systems in place. I'm thinking a daily routine might include things like meditation, exercise, etc., but could use some suggestions. Any and all are appreciated. Thanks!

I want to cook the best roast chicken I possibly can for a Christmas meal as my friends are veggie or eat chicken. Is there a way to make this bird less boring other than stuffing it butter and sticking a lemon in its ass? I was thinking of r brining? Best recipes please x

 CALM SLEEP INSTRUMENTALS (Sleepy, Piano, Ambient, Calm) 

https://open.spotify.com/playlist/5ZEQJAi8ILoLT9OlSxjtE7?si=d00b0af4c5da464f 

POST WORKOUT RELAXATION (Calming, chill, ambient) 

https://open.spotify.com/playlist/3ph4nEDIEhdbchO8QKouGx?si=12f90cd2502e4e02

MINDFULNESS AND MEDITATION (slow, calming, ambient, sleepy) 

https://open.spotify.com/playlist/43j9sAZenNQcQ5A4ITyJ82?si=c2b6dea36583401e 

CALM SONGS TO SLEEP

https://open.spotify.com/playlist/3siHmm45vHvcOmPrWqDEm2?si=ac279732e34f4e30

CINEMATIC SERENITY: CALMING MOVIE AND TV SCORES SOUNDTRACKS
https://open.spotify.com/playlist/0Q0jIUwyLmIoMQmXVz5C64?si=cf0647f1ecab4963

INSTRUMENTAL FOCUS (Acoustic, Piano, BRAND NEW, all the top tracks of independent artist) 

https://open.spotify.com/playlist/0rph0FzMImvWVQj2SalDoJ?si=4b40e25ab9144e64 

CALM SONGS TO SLEEP 

https://open.spotify.com/playlist/3siHmm45vHvcOmPrWqDEm2?si=6c58b44ae12a4bdd 

SERENE SOUNDSCAPE (Ambient, calm, BRAND NEW) 

https://open.spotify.com/playlist/6kwTM5xQF7jZRQyFGYBdjg 

MONDAY MORNING CHILL (Jazzy instrumentals, acoustic)

 https://open.spotify.com/playlist/1iZWtDZj940zG0tWBMXLez?si=53461d4c1f2d4e7f 

LOFI CHILL (Lofi, beats, jazz vibes) 

https://open.spotify.com/playlist/3vXTOu6yyNgYbAQZt3F8yS?si=991e75234c594a'3c

Couldn’t really think of a title lol. First post here and there are quite a few stress related sub reddits so I don’t know if this is the correct one to put this out there :

I find summer relaxing in the upper Midwest. Winter is stressful, especially when you live on a budget because that’s when things break outside and hard to fix. I’m a do it yourselfer mostly and that’s how I maintain my standard of living.

Just trying to get all the fall mechanical and outside stuff done stresses me out. It’s like a race against the thermometer and time which both begin to drop. Decades ago when I was a teen, I enjoyed the fall.

If i had to pay for everything (repairs, etc. )I wouldn’t be able to afford to live.

I think over the years this has developed a pattern so my brains just used to going into stress mode in the late autumn into winter.

Towards the end of winter, even if we have a massive snowstorm, I just laugh it off because I know it’s gonna melt and spring is near.

When I was a teen before, owning all this adult stuff with almost no responsibilities this never happened. Although I would get a little bit of seasonal depressive disorder sometimes, but that’s different. Just wondering if others can relate to this.

I've always struggled dealing with extreme stress and anxiety. When I was in school (2012-2017) I'd stress myself out so much when midterms and finals came I would cause myself to get a cold. Then I'd be sick for the first week of holiday break. Without a miss, everytime id get sick. Senior year I started showing more physical symptoms which amped my hypochondriac stress. My doctor ordered a colonoscopy and an endoscopy because of how sick I was. Of course, perfectly healthy. He blamed it on my hormones during my teenage years. Fast forward to now, still dealing with stress, now a different type of stress. I've been sick for the last four months and they ordered another colonoscopy and endoscopy. And of course, completely healthy. Except that I have inflammation on my stomach lining and intestines. He diagnosed me with stress-induced gastritis. He said I need to get my stress under control before I cause myself more dangerous physical symptoms. I'm currently on a weight loss journey and have lost 40lbs. I'm eating healthy, taking walks. I just don't know how to cope with my stress. I also have PTSD from a job I was fired from years ago and no matter how much praise and stability my current employer gives me, I still think they could pull the rug out from me. Every day I think that. It's absolutely ridiculous, I know. Please give me some advice....

Hello, I've been getting bad grades in math lately. But only from math. Other subjects are fine. I study for the tests and understand topics. But when I'm writing a test, I suddenly don't know anything, my brain shuts down and l can't think. I also often correct a problem solution that is correct because I think it is wrong (I do this in other subjects, but especially in math). I'm in my last year of high school and if I keep getting bad grades in math, I won't be allowed to graduate. I feel so desperate and my mom is so mad at me. Sorry for English, it's not my first language. Any advice would be very appreciated, thank you.

I started getting heartburn whenever I focus anything(looking at mobile, looking at computer, driving, playing cards). Is this symptoms of stress? If yes how to resolve this?

I have also done my endoscopy and I was diagnosed with erosive Gastritis. I am not sure if this is the reason.

Any advice would be greatly appreciated! Thanks

So I'm stressed about my income not being enough. I'm making about $44k a year right now and ideally I'd get to $80k a year. Everything is a struggle. I'm isolated because I can't afford to do anything. My mood is off. I'm gaining weight from stressed. It's been building for way too long. I dont have a solution yet. What's the best way to deal with the stress until I figure out how to get on the right path? Thanks

So my partner (M29) and myself (F29) have been trying for a baby for a year now.

He’s just had the all clear and I’m waiting for an appointment in December to see if I’m medically all gravy.

But I can’t stop thinking that this isn’t happening because of my high stress levels. I have had anxiety since childhood. I don’t handle stress well and it comes out in physical ways in my body. Could it be stopping me from conceiving?

Also I WANT to exercise but I fudging hate it. Exercise feels like literal torture to me. I know it will magically help all aspects of my life but I CANNOT bring myself to do it.

Hi I’m in my early 20’s ( 22 years old) and I’m stressing over everything in my life.

I think I’m too responsible about everything and I regret being like this, I don’t want to spend my 20’s like this it’s really hard.

Everyday I regret that I spent a day of my life in stress, I’m just a young person, i don’t regret the way that I spent my life in my 20’s and look backwards in my 40’s saying “ damn “

I stress over everything ( work, family, physical health, mental health, relationships, money, future and the list goes on).

Now I landed my first job ( which I prayed for before) and now I’m regretting it cause I’m feeling that’s my days count without doing anything, (wake up, work , sleep and repeat)

I’m thinking about all my decisions and it’s really tough my head is full of thoughts, Please if anyone has an advice help me.

Side note: English isn’t my first language so idk if I could describe my problem in the right way ( and this i’m stressing over it also) and please don’t say (XANAX)

For depression and other purposes my psychatrist prescribed abilify .

And I am undergoing treatment for almost 4 years with different prescriptions . Need some other ways to free from my stress

Let’s talk about something that sounds basic but is super important: how you breathe.

Did you know your breathing can affect how you feel emotionally and physically? A lot of us don’t realize it, but breathing isn’t just something your body does automatically—it’s actually a learned behavior that can change over time depending on stress and anxiety.

Over time, your stress and anxiety can change how you breathe, which can then feed your stress and anxiety. Here’s hows:   

Bad breathing habits can mess with your body’s pH balance. Think of pH as how your body stays balanced between being too acidic or too alkaline. When you breathe too fast or deeply, you get rid of too much carbon dioxide (CO2), making your body more alkaline than it should be. This can lead to:

Feeling anxious or panicky for no apparent reason.
Tingling in your fingers or face or even feeling spaced out.
Getting dizzy or lightheaded even though you’re just sitting down.
Having trouble concentrating when you need to study or pay attention.

Stress and anxiety aren't just “in your head.” Your body’s chemistry changes when you breathe poorly. 

Luckily, you can retrain your breathing to help you feel calmer and more focused.

Learning to breathe with your diaphragm (the muscle right under your lungs) instead of just your chest can make a huge difference.

Breathing can be retrained, just like any other habit! It takes practice, but it’s doable. If you’ve ever felt like you can’t control your anxiety or stress, it could be linked to your breathing and pH balance, and fixing that might be the first step to feeling better.

If you want to learn more about how breathing affects your anxiety and how you can improve it, feel free to reach out. I’m happy to share more tips and ideas to help!

Can you give me your suggestion. how do i relieve my stress?

As we head into a busy season, I’m looking for effective ways to stay calm and centered. I’ve been trying out mindfulness and deep breathing exercises, and they’ve been helpful; which ones do you recommend?

Hi yall, I need your advice regarding stress. 2 months ago, I started a corporate job right out of university and I am constantly stressed in work and home from work related stuff. I keep waking up completely sweaty that I forgot something, eventho it is on my agenda for the next day, always thinking about work and just cant get my mind to relax and understand that I am doing good. Moreover, I am in a situation where I do not need to be stressed, i dont mind if i get fired, there is plenty of work that I can do instead and financially wise, I am set that I wouldnt need to work for a while and still be ok. Of course I want to perform well. Managers are telling me to relax that I am doing good but still. There is literally no reason for me to be stressed, but I still am to the point I am waking up from sleep, always thinking about work and just cant get rid of it whatever I am doing. I go to the gym 4 a week, i plan so that I do everything on time, i do breathing exercises and so on. At this point, i am considering taking a minimal wage job that will not stress me out as I am done with stress.

Any advice is welcome 🙏

I have been suffering from something. Its like in my head, kind of like a fear if i didnot do it i will fail, get stress or something. I dont wether its anxiety or not but i do know its kind of the fear of getting an anxiety and rationalizing this fwar which causes some more anxiety. The brain gets in a loop or cycle. I even develope superstisions naturally to cope with it but some external changung in environment occured and now i am even way past them. I want inner peace. It is like breaking the fourth was with every thoughs. I am thinkibg something and a value appears which tells me what can change if i think like that and at the end i shift so much that i get worst and worst. Cant focus on studies cant on life, life has become a hell. My own values stop me i am stuck. I am 17 btw and male.

This time, I finally cracked the code on that relentless pre-bedtime scrolling habit that had been bugging me for ages. Now, I’m getting more sleep and waking up with a positive vibe each day.
(Looking back, I realized that social media was causing my sleep deprivation, and during those times, I often felt irritable and negative. I would also spend time on social media during the day, going through ups and downs in my mood.)

After sharing this with friends and seeing their strong reactions, I thought it might be helpful to post about it for others who might relate.

Background

Back then, I was grappling with these issues:

• Every time I aimed for just a 10-minute social media check before bed, I'd end up losing an hour or two.
• This inevitably led to sleep deprivation the following day.
• And with less sleep came heightened stress.
• In a bid to manage that stress, I'd dive back into social media.
• Only to feel regret afterward.

Despite countless failed attempts to tackle these challenges, I realized I still had so many dreams to pursue. So, I dedicated myself to truly optimizing my time and boosting my productivity, which ultimately led to meaningful habit changes.

.

What I Did

I broke down my efforts into three phases:

Phase 1: The Basics

• Used the iPhone’s built-in Screen Time feature.
• Set app time limits like a grown-up.
• Switched on “Do Not Disturb” mode from 12:00 AM to 7:00 AM (so long, midnight distractions).

The Result?

• Peaceful nights with zero notifications.
• But Screen Time? Yeah, not so effective. (I kept hitting “Extend for 15 minutes” or “Ignore for today” like it was nothing.)
• Realized I needed to up the friction and create distance between me and my phone’s temptations.

To tackle bad habits, sometimes you need to create friction (make it harder to indulge) or remove the temptation altogether (like keeping junk food out of the house when you’re on a diet).

Phase 2: Upping the Game

• Moved apps deep into folders (hello, extra friction).
• Deleted apps I couldn’t resist (farewell, Instagram, TikTok, YouTube… for now).

The Result?

• I became an expert at digging deep into folders for apps.
• On the bright side, I successfully ditched TikTok!
• But YouTube and Instagram? Yeah, had to reinstall them for work. Ugh.

Phase 3: The Final Boss

• Started journaling every morning (new ritual, who dis?).
• Watched YouTube in incognito mode to avoid the rabbit hole of recommendations (goodbye, temptation).
• Introduced app blockers—time to get serious.
  • Set up app restrictions that made using them a hassle after hitting the limit (friction is everything).
  • Auto-blocked specific apps upon waking, during work, and before bed (no more distractions).
  • Even set a 5-minute limit for when I really wanted to peek, only for it to auto-block (more friction).
• Displayed daily screen time on my home screen to keep the pressure on.
• Took my Kindle instead of my phone when heading to the bathroom or out for a walk.
• Left my phone out of the bedroom and started reading before bed (temptation, who?).　

The Result?

• I’ve finally kicked my bedtime scrolling habit!
  • The winning combo of multiple restrictions, swapping in some reading, and leaving my phone out of the bedroom really worked!
  • My daily phone time plummeted from 8 hours to just 3.
  • As for Instagram? I’ve gone from opening it 30 times a day to just once!
  • And YouTube? Now I can easily stop after 10-20 minutes during breaks—no more late-night binges.
• With all this, my sleep has improved, stress has dipped, and I’m feeling way more positive!
  • I’ve upgraded my sleep from 5 hours a night to 7.
  • I’ve realized just how crucial sleep is, and cutting out negative social media content has been a game changer.
  • Additionally, I often found myself affected by negative comments about others on social media, and seeing posts from fulfilled or successful people would stir up feelings of negativity within me. Since removing these triggers, I truly feel like I’ve become stress-free.
• Once I stepped away from social media, I discovered I can actually live without it!
  • Ironically, the more I scroll during the day, the more I crave it at night.
  • What I see today just makes me want to see more tomorrow!
  • We all know this, but dopamine and temptation are fierce adversaries!

.

Reflections

1. The biggest game-changer? Rock-solid determination to “seriously level up.” Without that mindset, it’s like trying to diet in a candy store—you’re bound to fail.
2. The secret? Increase friction and dodge temptation. The goal is to make using your phone so inconvenient that it’s not even worth it. Trust me, the phone’s pull is way stronger than you think.
   1. I even doubled down with app blockers—basically putting my phone in digital quarantine.
3. But here’s the thing: avoiding your phone alone won’t cut it. You need new outlets. For me, it was journaling and reading, but find what works for you.

About App Blocker

Luckily, there are plenty of app blockers available in the app store. Search for “app blocker” or “screen time control,” and you’ll find options. Personally, I’m a fan of one sec and Dream Sheep on my iPhone—both are simple and effective.

About Future Phase 4

But I’m not getting too comfortable yet. Lose focus for even a second, and your phone will pull you back in like quicksand. So here’s what I’m planning next:

• Turn off notifications entirely (yep, all of them).
• Set my phone to grayscale (a hardcore option, but I hear it works).
• Find a new hobby besides reading (maybe knitting? 🤔).
• Add even more app blockers (triple or quadruple, let’s go! 😆).
• Consider switching to a dumb phone.
• Lock my phone in a box—and maybe toss the key.

I had no idea that just by altering my social media habits, I could boost my sleep and completely transform my life.
I'm really excited to share this experience with others.
If anyone has even better strategies or their own experiences to share, I'd love to hear them!

People who have experienced burnout, what do you think you needed the most during your most intense phase? a) Peace b) Balance c) Rest d) Relaxation e) Something else, what?

Chronic stress causes the body to release cortisol, often referred to as the "stress hormone." Elevated cortisol levels signal the body to store fat, particularly in the abdominal region, as a survival mechanism. This stress-induced fat storage is problematic because it not only increases the risk of obesity but also impacts metabolic health.

Stress can also disrupt healthy eating patterns, leading to emotional eating and cravings for high-calorie, sugary foods. These foods cause blood sugar spikes and crashes, further fueling insulin resistance and weight gain. Over time, the combination of poor diet and elevated cortisol results in a difficult-to-break cycle of weight accumulation, particularly in the belly.

Reducing stress through lifestyle changes is crucial for effective weight loss. Practices such as yoga, meditation, and proper sleep can lower cortisol levels. By addressing stress and its hormonal impact on the body, individuals are more likely to lose stubborn belly fat and achieve a healthier, balanced weight.

Stress triggers the release of cortisol, a hormone that increases blood sugar levels and can lead to insulin resistance over time. This not only makes it harder to lose weight but also contributes to fat storage, particularly in the abdominal area. Managing stress through techniques like meditation, yoga, and proper sleep can help balance insulin levels and promote weight loss.

What things did you try to solve burnout that you thought would work but didn’t help much or not completely? Why didn’t they work for you? What did work for you?

Stress eating occurs when we reach for food not because we’re hungry, but because we’re stressed, tired, or looking for comfort. The body releases cortisol, a stress hormone, which can increase cravings for sugary and fatty foods. These foods provide a temporary dopamine boost but can lead to weight gain in the long run, especially around the belly due to insulin resistance triggered by high cortisol levels.
To manage stress eating, it helps to identify the triggers (boredom, stress, emotions), practice mindful eating, and find alternative stress relief techniques like breathing exercises, yoga, or journaling.

i know this says stress free season, so i could really use just encouragement and i need to know i’m gonna be okay

As the title says, how to manage stress as an overly sensitive person. I am definitely a people pleaser. When anything goes wrong or even the smallest thing, I panic or get anxious to the point it makes me cry. I always think a person doesn’t like me or probably talks bad behind my back to other people. That may not be the case but I keep thinking it to the point it makes me cry. Should I talk to a professional about my situation? I know it’s overthinking but like I said, I’m too sensitive and get stressed too easily. I have been told I need to chill and I think because I get stressed too easily, people I work with doesn’t like to be around me. I need advice or maybe some help.

Hello,

I can`t find any other job than Customer Service (don`t ask me why, just believe me ). I need to be able to work for this job on upwork for 2 years. Then, I`ll have enough money to maybe start a life coaching business. But until then, I need to perform. How do you guys handle rude people, and how can I become a more detached person and not take it personally when someone insults me?

What are some of the best techniques for you to handle stress?
Thank you very much

https://docs.google.com/forms/d/e/1FAIpQLSewsieG-LwKPKcPDCl88wTyP_7UHMUugVjmYVW_4By7alC_9w/viewform

Hello everyone! I’m a college student interested in tech and software user experiences. I have also been trying to better manage my mental health and started my journey through the Headspace app. The app’s meditations have taught me skills to help manage my severe anxiety and OCD.

Headspace has helped me so much over the years, and as a giant nerd, I want to learn more about what makes the product so successful. As a side project, I also want to try designing concepts for new features and developing my own ideas.

I am trying to collect data on people’s current or past experiences with the Headspace app so I can better learn. If any of you use Headspace or have in the past, I would really appreciate it if you took the time to fill out this quick survey! It should take under 5 minutes.