{"id":4423,"date":"2022-05-12T15:09:41","date_gmt":"2022-05-12T22:09:41","guid":{"rendered":"https:\/\/www.brightside.com\/?p=4423"},"modified":"2022-07-20T14:15:37","modified_gmt":"2022-07-20T21:15:37","slug":"how-self-awareness-reduces-stress","status":"publish","type":"post","link":"https:\/\/www.brightside.com\/blog\/how-self-awareness-reduces-stress\/","title":{"rendered":"How self-awareness reduces stress"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">Life is full of moments and events that can create stress, which is a physical or mental response to an <\/span><a href=\"https:\/\/www.nimh.nih.gov\/health\/publications\/so-stressed-out-fact-sheet\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">external cause<\/span><\/a><span style=\"font-weight: 400;\">.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Moving homes, reading the news, giving a presentation, starting a new job, or having a baby are just a few examples of times when you\u2019re likely to experience stress. Sometimes, stress can be beneficial as it helps you prepare for big changes or motivates you to meet a deadline. There is an optimal level of stress according to the <\/span><a href=\"https:\/\/www.simplypsychology.org\/what-is-the-yerkes-dodson-law.html\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Yerkes-Dodson law<\/span><\/a><span style=\"font-weight: 400;\">\u2014too little and we aren\u2019t motivated enough to prepare, too much and anxiety can affect our performance.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When stress does get out of hand, it can negatively impact our physical and mental health. It may affect our sleep or lead to burnout, <\/span><a href=\"https:\/\/www.brightside.com\/blog\/acute-stress-disorder\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">acute stress disorder<\/span><\/a><span style=\"font-weight: 400;\">, anxiety, and\/or depression. According to the <\/span><a href=\"https:\/\/www.apa.org\/topics\/stress\/body#:~:text=The%20consistent%20and%20ongoing%20increase,%2C%20heart%20attack%2C%20or%20stroke.\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">American Psychological Association<\/span><\/a><span style=\"font-weight: 400;\">, \u201cChronic stress, or a constant stress experienced over a prolonged period of time, can contribute to long-term problems for heart and blood vessels. The consistent and ongoing increase in heart rate, and the elevated levels of stress hormones and of blood pressure, can take a toll on the body. This long-term ongoing stress can increase the risk for hypertension, heart attack, or stroke.\u201d<\/span><\/p>\n<p><span style=\"font-weight: 400;\">So, while it\u2019s safe to say stress is a part of life, there are things you can do to help manage your stress levels for better health. One important element of this involves self-awareness.\u00a0 As <\/span><a href=\"https:\/\/docs.google.com\/document\/d\/1S11Z9dYP9NfXNeXwlIZ6A_BQf9G_JvLjFYtL682RuQg\/edit#:~:text=https%3A\/\/www.stressresilientmind.co.uk\/articles\/why%2Dself%2Dawareness%2Dmatters%2Din%2Dstress%2Dmanagement%23%3A~%3Atext%3DSelf%252Dawareness%2520is%2520a%2520prerequisite%2Cbefore%2520choosing%252C%2520deciding%2520and%2520acting\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Stress Resilient Mind<\/span><\/a><span style=\"font-weight: 400;\"> explains:<\/span><\/p>\n<blockquote><p><span style=\"font-weight: 400;\">Self-awareness is a prerequisite for choice and control. If your thoughts and feelings are operating outside of awareness, then they control you. If you want to control them, the first thing is to open up a window of awareness that is an opportunity to pause and consider, before choosing, deciding, and acting.<\/span><\/p><\/blockquote>\n<p>&nbsp;<\/p>\n<h3>What is self-awareness?<\/h3>\n<p><span style=\"font-weight: 400;\">Self-awareness is being aware of who you are\u2014of your thoughts, feelings, and actions. Having self-awareness doesn\u2019t mean you have to thoroughly understand every single emotion you have or justify every thought. Instead, being self-aware simply means you observe your internal and external experiences.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Hogan explains three main components of <\/span><a href=\"https:\/\/www.hoganassessments.com\/blog\/managing-stress-with-strategic-self-awareness\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">self-awareness<\/span><\/a><span style=\"font-weight: 400;\">:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Understanding our own strengths and opportunities for change and growth<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Understanding how our strengths and challenges relate to those of others<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Understanding how to adapt our behavior to increase our effectiveness<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Why is self-awareness so important when we\u2019re talking about stress? Because stress is a physical or mental response, it\u2019s vital that we recognize what we\u2019re experiencing and why. If you\u2019re self-aware, you might realize that you\u2019re not eating as healthy as you used to, you\u2019re feeling anxious, or that your work has become more challenging and cut into your free time.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In this way, self-awareness can help reduce stress\u2014if you first start to recognize the causes, you can then more effectively manage the stressor or response.\u00a0<\/span><\/p>\n<p>&nbsp;<\/p>\n<h3>Tips for building self-awareness<\/h3>\n<p><span style=\"font-weight: 400;\">If you\u2019re looking to boost your sense of self-awareness, you can:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Keep an open mind.<\/b><span style=\"font-weight: 400;\"> Try not to judge your thoughts or feelings.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Note your strengths and weaknesses.<\/b><span style=\"font-weight: 400;\"> If you\u2019re having trouble, you could ask a trusted loved one for help.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Practice being <\/b><a href=\"https:\/\/www.futurelearn.com\/info\/courses\/professional-resilience\/0\/steps\/36703\" target=\"_blank\" rel=\"noopener\"><b>mindful<\/b><\/a><b>. <\/b><span style=\"font-weight: 400;\">You can write down what you\u2019re experiencing or try breathing exercises.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Take time to reflect. <\/b><span style=\"font-weight: 400;\">Think about your actions and reflect on why you may have behaved in a certain way.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">When you\u2019re thinking about <\/span><a href=\"https:\/\/positivepsychology.com\/building-self-awareness-activities\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">building self-awareness<\/span><\/a><span style=\"font-weight: 400;\">, it may be helpful to consider these buckets: thinking, feeling, doing, wanting, and sensing.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Self-awareness is also important for emotional intelligence, which is the ability to identify and manage one\u2019s own emotions as well as the emotions of others. As <\/span><a href=\"https:\/\/www.psychologytoday.com\/us\/basics\/emotional-intelligence\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Psychology Today<\/span><\/a><span style=\"font-weight: 400;\"> says, \u201cThe emotionally intelligent are highly conscious of their own emotional states, even negative ones\u2014from frustration or sadness to something more subtle. They are able to identify and understand what they are feeling, and being able to name an emotion helps manage that emotion.\u201d<\/span><\/p>\n<p>&nbsp;<\/p>\n<h3>Stress management is key to better health<\/h3>\n<p><span style=\"font-weight: 400;\">Now that you have a better understanding of self-awareness, and emotional intelligence, let\u2019s consider how that can help reduce stress. By being self-aware, you can start to notice your thoughts, emotions, and behaviors as signals or clues to your overall health.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you catch yourself feeling run down, exhausted, or irritable, you can pause and consider what may be the stressor and take action to resolve or manage it. Maybe you realized that reading the news so much is causing you stress and worry. As a result, you can consider actions to take that may give you more control over your life or help you enact your values: You might donate to a cause, limit yourself to watching the news once a day, or talk to a loved one about it but then do an activity you enjoy.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This is known as stress management. <\/span><a href=\"https:\/\/brightside.com\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Therapists at Brightside Health<\/span><\/a><span style=\"font-weight: 400;\"> can help you improve how you manage stress with various skills.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here are some stress management techniques to try yourself:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Try to exercise, eat nutritious foods, and get enough sleep. <\/b><span style=\"font-weight: 400;\">What\u2019s good for your physical health is also good for your mental health.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Avoid drinking a lot of caffeinated or alcoholic drinks.<\/b><span style=\"font-weight: 400;\"> They can affect your mood and sleep.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Practice relaxing techniques like visualization or <\/b><a href=\"https:\/\/www.mayoclinic.org\/tests-procedures\/meditation\/in-depth\/meditation\/art-20045858\" target=\"_blank\" rel=\"noopener\"><b>meditation<\/b><\/a><b> like yoga.<\/b><span style=\"font-weight: 400;\"> You can start with just 5 minutes a day.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Take a walk in nature.<\/b><span style=\"font-weight: 400;\"> Getting outside can help you gain a fresh perspective.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Start a gratitude journal. <\/b><span style=\"font-weight: 400;\">Focusing on positive aspects of your life can help boost your mood if you\u2019re feeling stressed or down.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Pursue an activity you enjoy.<\/b><span style=\"font-weight: 400;\"> Pick up a hobby you once loved as a child or try a new activity you\u2019ve always wanted to learn.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Over time, you may learn to stress and worry less about things that are completely outside of your control. As far as the things within your control, you can take steps to manage the stressor with the techniques above.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As our <\/span><a href=\"https:\/\/www.brightside.com\/blog\/7-ways-to-reduce-stress-and-ease-depression\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">blog about stress and depression<\/span><\/a><span style=\"font-weight: 400;\"> says, \u201cStress isn\u2019t something that can be fixed overnight, but by taking small, consistent steps and sticking with it over time you can see impactful changes.\u201d<\/span><\/p>\n<p>&nbsp;<\/p>\n<h3>Stress, anxiety, and depression<\/h3>\n<p><span style=\"font-weight: 400;\">If you\u2019re having trouble dealing with stress, it\u2019s a good idea to talk to a mental health professional. Even if you\u2019re self-aware and practicing management techniques, sometimes stress may be constant. In this case, you may be experiencing <\/span><a href=\"https:\/\/www.brightside.com\/anxiety\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">anxiety<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.brightside.com\/depression\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">depression<\/span><\/a><span style=\"font-weight: 400;\">, or another mental health condition.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">At <\/span><a href=\"http:\/\/brightside.com\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Brightside<\/span><\/a><span style=\"font-weight: 400;\">, you can access care online with support every step of the way. Our therapists and psychiatric providers can develop a personalized treatment plan for you that includes therapy, medication, or both.\u00a0<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><a href=\"https:\/\/app.brightside.com\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Start a free assessment today<\/span><\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Life is full of moments and events that can create stress, which is a physical or mental response to an external cause.\u00a0 Moving homes, reading the news, giving a presentation, starting a new job, or having a baby are just a few examples of times when you\u2019re likely to experience stress. Sometimes, stress can be [&hellip;]<\/p>\n","protected":false},"author":18,"featured_media":4428,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[16,21,23],"tags":[],"class_list":["post-4423","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-anxiety","category-depression","category-self-care"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v26.0 (Yoast SEO v26.0) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>How self-awareness reduces stress - Brightside<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.brightside.com\/blog\/how-self-awareness-reduces-stress\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How self-awareness reduces stress\" \/>\n<meta property=\"og:description\" content=\"Life is full of moments and events that can create stress, which is a physical or mental response to an external cause.\u00a0 Moving homes, reading the news, giving a presentation, starting a new job, or having a baby are just a few examples of times when you\u2019re likely to experience stress. Sometimes, stress can be [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.brightside.com\/blog\/how-self-awareness-reduces-stress\/\" \/>\n<meta property=\"og:site_name\" content=\"Brightside\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/brightsidehealth\" \/>\n<meta property=\"article:published_time\" content=\"2022-05-12T22:09:41+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2022-07-20T21:15:37+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.brightside.com\/wp-content\/uploads\/2022\/05\/Stocksy_txp4421de4dIxP300_Small_4546284.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"867\" \/>\n\t<meta property=\"og:image:height\" content=\"577\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Ashley Kane\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@withbrightside\" \/>\n<meta name=\"twitter:site\" content=\"@withbrightside\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Ashley Kane\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"5 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":[\"Article\",\"BlogPosting\"],\"@id\":\"https:\/\/www.brightside.com\/blog\/how-self-awareness-reduces-stress\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/www.brightside.com\/blog\/how-self-awareness-reduces-stress\/\"},\"author\":{\"name\":\"Ashley Kane\",\"@id\":\"https:\/\/www.brightside.com\/#\/schema\/person\/a0c19079108070ce40a60ee389811930\"},\"headline\":\"How self-awareness reduces stress\",\"datePublished\":\"2022-05-12T22:09:41+00:00\",\"dateModified\":\"2022-07-20T21:15:37+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/www.brightside.com\/blog\/how-self-awareness-reduces-stress\/\"},\"wordCount\":1119,\"publisher\":{\"@id\":\"https:\/\/www.brightside.com\/#organization\"},\"image\":{\"@id\":\"https:\/\/www.brightside.com\/blog\/how-self-awareness-reduces-stress\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/www.brightside.com\/wp-content\/uploads\/2022\/05\/Stocksy_txp4421de4dIxP300_Small_4546284.jpg\",\"articleSection\":[\"Anxiety\",\"Depression\",\"Self-Care\"],\"inLanguage\":\"en-US\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.brightside.com\/blog\/how-self-awareness-reduces-stress\/\",\"url\":\"https:\/\/www.brightside.com\/blog\/how-self-awareness-reduces-stress\/\",\"name\":\"How self-awareness reduces stress - 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