Internal Stressors:
Internal stressors come from within you – thoughts and feelings inside your mind. They are fuelled by your own beliefs and how you see yourself. For example, when you feel pressure when not meeting your expectations or goals, that’s an internal stressor.
External stressors, on the other hand, come from outside of you. These are events or things happening in your surroundings. For instance, a noisy environment, a difficult job, or even a speeding ticket – those are external stressors. You have less control over them because they happen to you, rather than being created by you
In this article, we will be shedding some light on why internal stressor is a thing, and how to deal with them best!
Few Common Internal Stressors:
- Cognitive Distortions: These are thought patterns that twist our perception of reality. They’re not-so-objective ways of thinking or believing. Examples include:
- All-or-nothing thinking: Seeing things in extremes (like “always” or “never”). For instance, saying, “I always mess up” or “My boss never appreciates me.”
- Overgeneralization: Taking one bad experience and assuming it’ll happen every time. For example, thinking all sales clerks are rude because one was.
- Mental Filter: Focusing only on the negative aspects while ignoring the positive.
Few more:
- Perfectionism and Unrealistic Self-Demands
- Fear of Failure and Its Internalization
- Inherited Beliefs Causing Internal Conflict
- Unresolved Past Experiences
- Triggering Old Emotional Wounds Repeatedly
Signs of Internal Stressors:
Psychological Indicators:
- Anxiety, Depression, and Mood Swings: It is like having a big test coming up. You feel nervous and sad, and your emotions swing like a pendulum.
- Procrastination and Avoidance Behaviors: Or having a boring school project due soon. Instead of working on it, you keep delaying and avoiding it.
Physical Symptoms:
- Sleep Disturbances, Fatigue, and Changes in Appetite: You find it hard to sleep, feel tired all day, and either eat too much or lose your appetite.
- Somatic Complaints like Headaches and Gastrointestinal Issues: Feeling gassy or having migraines – yup, that’s common too!
Remember, recognizing these signs helps you manage stress better.
How to Manage Internal Stressors?
- Letting the Emotions Flow and Clearing Mind Fog:
- Instead of suppressing your emotions, allow yourself to feel them. Let the high tides pass by, and when your mind is clear, make a counter-decision regarding that stressful situation.
- Acceptance and Diverting Attention:
- Suppose you are stressed about something (like a test or a disagreement). First, accept that feeling uncomfortable is normal. Then, divert your attention to something else. Engage in an activity you enjoy—listen to a podcast, draw, or play a game. Initially, it might feel uncomfortable to ignore that initial stressor, but over time, you will feel submerged in your new activity and the initial stressor will then appear less daunting.
- Objective Perspective:
- In a situation where you’re stressed, maybe due to a conflict with a friend, step back mentally and try to see it from a third-person perspective. Pretend you’re an observer without getting too caught up in your emotions to see the not-so-subjective side of the story.
- Introspection:
- Introspection allows you to connect with your inner self and find clarity amidst stress. Sit quietly and ponder over your life. What are your dreams? What truly matters to you? Are you living how you’re supposed to live? Are you doing what you’re supposed to do? Reflect on your purpose and personal goals.
- Strong Self-Image:
- Confidently say to yourself, “I’m in no need of such negative habits. I want to stand up for myself and my beliefs/values, and I’m going to do it.”
- Picture yourself overcoming challenges and standing tall. Believe in your strength to resist harmful behaviors. A strong self-image empowers you to face stress head-on.
Conclusion:
Unlike external stressors, which come from outside sources, internal stressors originate from within us, often fueled by our thoughts, beliefs, and perceptions of ourselves and the world around us.
Distortions, such as all-or-nothing thinking or generalizing, can significantly impact our stress levels and overall mental health.
From anxiety and mood swings to sleep disturbances and headaches, these signs serve as important indicators that prompt us to intervene and prioritize self-care.
Ultimately, by acknowledging, understanding, and addressing internal stressors, we pave the way for greater emotional well-being, personal growth, and fulfillment in our lives.
References:
- https://www.wellprofessor.com/blog/stress-less/what-causes-stress-internal-and-external-stressors
- https://www.find-a-therapist.com/internal-vs-external-stressors/
- https://www.verywellmind.com/cognitive-distortions-and-stress-
- https://www.mind.org.uk/information-support/types-of-mental-health-problems/stress/signs-and-symptoms-of-stress/
- https://www.verywellhealth.com/psychological-stress-5205714
- https://www.verywellmind.com/physical-physiological-symptoms-of-stress-5270346
- https://www.verywellmind.com/stress-and-health-3145086
