Instead of acknowledging the complexities (or "gray areas") of being human, things are either wrong or right and there is no in between. All-or-nothing thinking: You see things only in black or white, as good or bad.Even small problems are "horrible" or a "disaster." Catastrophizing: You expect the worst-case scenario or blow things out of proportion.X Trustworthy Source HelpGuide Nonprofit organization dedicated to providing free, evidence-based mental health and wellness resources. "Should" or "Must" statements: You have a strict list of things you "should," "must," or "should not" do, and feel stressed out or anxious when you do not follow these rules.
Identify common stressful thoughts by noticing if they fall into these categories: X Trustworthy Source HelpGuide Nonprofit organization dedicated to providing free, evidence-based mental health and wellness resources. X Trustworthy Source Harvard Medical School Harvard Medical School's Educational Site for the Public Go to source This is a response that is appropriate if, say, you run into a stressful situation like a bear in your path, but may not be appropriate when traffic is making you late to work. You may be experiencing unproductive, negative thoughts that lead to worrying, which can trigger the release of stress hormones. Identify types of thinking that lead to stress. X Trustworthy Source Harvard Medical School Harvard Medical School's Educational Site for the Public Go to source Licensed Psychologist & TEDx Speaker Expert Interview. X Trustworthy Source Harvard Medical School Harvard Medical School's Educational Site for the Public Go to source You must learn ways to counter your body's stress response so that you can "put the brakes" on and allow your body to relax. But you may also unconsciously perceive that this reaction is necessary for non-life-threatening situations, such as traffic jams, looming deadlines, or family issues. X Trustworthy Source Harvard Medical School Harvard Medical School's Educational Site for the Public Go to source This reaction causes your heart to pound, your pulse to quicken, and your muscles to tense. Your body has a very efficient reaction to dangerous events that pumps up your "fight-or-flight" response, allowing you to jump out of the way of an oncoming car and save your life.
Be aware that stress begins with our perceptions.