“21 Reasons You’re Stressed and What to Do About Them?”

 

WHAT IS STRESS EXACTLY? As long as you're a living, breathing human being, you're going to experience stress at some point in your life—it's your body's reaction to a challenge or demand, according to Medline Plus. It's a completely normal feeling, and it may even be good for you at times (think: helping you to avoid dangerous situations). But when it lasts for a long time, it can put you at risk for some pretty serious health issues, like high blood pressure, depression or anxiety, and even chronic skin issues. Though you might know a few of your specific stress triggers—like work deadlines or fights with your spouse—it could be sneaking into your life in other unexpected ways. Here are 21 different things in your life that could be causing you unnecessary stress. 

 

YOUR SIGNIFICANT OTHER: Even if you have a blissfully happy relationship with your live-in partner or spouse, you're both bound to do things that get on each other's nerves. "Early in the relationship, it's usually about space and habits—like whether you squeeze the toothpaste from the middle or the bottom of the tube," Ken Yeager, PhD, associate professor of psychiatry at the Ohio State University Wexner Medical Center, tells Health. "Later on, you might clash over parenting style or financial issues, and finding a unified front to face these issues together." So, what's the key to surviving and thriving in your life together? Finding balance, says Yeager: spending the right amount of time together (not too much and not too little), making compromises, keeping communication open and honest, and remembering to acknowledge what you love about each other on a daily basis.

EVERDAY ANNOYANCES: We're told not to sweat the small stuff, but sometimes it's the little things that have the biggest impact on our mood: the never-ending phone calls with your insurance company, the rude cashier at the grocery store, the 20 minutes you lose looking for a parking space. "We let these things bother us because they trigger unconscious fears," says Yeager—fears of being seen as irresponsible, of being bullied or embarrassed, or of being late all the time, for example. "Sometimes you need to take a step back and realize that you're doing the best you can, given the circumstances."

OTHER PEOPLE’S STRESS: Stress is contagious, according to a 2014 German study: In a series of experiments, most participants who simply observed others completing a stressful task experienced an increase themselves in production of the stress hormone cortisol—a phenomenon known as empathic stress. You can also experience stress when someone you know is affected by a traumatic event, like a car crash or a chronic illness. "You start to worry, 'Oh my gosh, could that happen to me?'," says Yeager. "We tend not to think about these things until they hit close to home."

SOCIAL MEDIA: It may seem like Facebook or Instagram are the only ways you keep up with the friends you don't see regularly—which, during particularly busy times, can be just about all of them. But social networks, like Facebook specifically, can also have a downside, according to a 2015 study from the Pew Research Center: It can make you aware of stressful situations in your friends' lives, which in turn can add more stress to your life. The Pew report didn't find that social media users, overall, had higher levels of stress, but previous studies have suggested that frequent social-media use can be associated with negative body image and prolonged breakup pain.

DISTRACTIONS: A distraction can be a good thing then when it takes your mind off of a stressful situation or difficult decision, like when you take a break from work to meet a friend for lunch. But it works the other way, as well: When you're so busy thinking about something else that you can't enjoy what's going on around you, that kind of distraction can be a recipe for stress. Practicing mindfulness gives your brain the refresh it needs, says Richard Lenox, director of the Student Counseling Center at Texas Tech University. Paying full attention to your surroundings when you're walking and driving can help, he adds. "Stress and anxiety tend to melt away when our mind is focused on the present."

YOUR CHILDHOOD: Traumatic events that happened when you were a kid can continue to affect your stress levels and overall health into adulthood. A 2014 University of Wisconsin-Madison study found that these childhood experiences may actually change parts of the brain responsible for processing stress and emotion. The way you were raised can also have a lasting impact on your everyday angst, suggests a 2014 Johns Hopkins University study. Researchers found that children of parents with social anxiety disorders are more likely to develop "trickle-down anxiety"—not simply because of their genes, but because of their parents’ behaviors toward them such as a lack of warmth and emotion, or high levels of criticism and doubt.

TEA AND CHOCOLATE: You probably know to take it easy on the coffee when you're already feeling on edge. "Caffeine is always going to make stress worse," says Yeager. But you may not think as much about drinking several cups of tea at once, or chowing down on a bar of dark chocolate—both of which can contain nearly as much caffeine as a cup of joe. "Chocolate is a huge caffeine source," says Yeager. "I know people who don't drink coffee, but they'll eat six little candy bars in a two-hour period because they want the same kind of jolt." Too much caffeine, in any form, can cause problems with sleep, digestion, and irritability.

YOUR EXPECTATIONS: When things don't go the way you've planned, do you tend to get upset and act defensively, or do you roll with the punches and set off on a new plan? If it's the former, you could be contributing to a mindset of pessimism and victimization that will slowly wear you down, even when things may not be as bad as they seem. "Your level of serenity is inversely proportionate to your expectations," says Yeager. That doesn't mean you shouldn't set ambitious goals for yourself or settle for less than what you want, of course, but being realistic about what's truly possible is important, as well.

YOUR REACTION TO STRESS: If you tend to deal with stressful situations by working long hours, skipping your workouts, and binging on junk food, we've got some bad news: You're only making it worse. "We know that physical activity and healthy foods will help your body better deal with stress, and yet we often avoid them when we need them the most," says Yeager. "People really need to think about this downward spiral we get into and work harder to counteract it."

MULTITASKING: Think you're being super efficient by tackling four tasks at once? Chances are you're not —and it's only decreasing your productivity while increasing your stress. A 2012 University of Irvine study, for example, found that people who responded to emails all day long while also trying to get their work done experienced more heart-rate variability (an indicator of mental stress) than those who waited to respond to all of their emails at one time. Focusing on one task at a time can ensure that you're doing that job to the best of your abilities and getting the most out of it, so you won't have to worry about or go back and fix it later, says Schieman. And don't worry: You'll have enough time to do it all. In fact, you may discover you have more time than you thought.

YOUR FAVORITE SPORT: Watching a tight game of college hoops can stress you out—even if your alma mater wins. "The body doesn't distinguish between 'bad' stress from life or work and 'good' stress caused by game-day excitement," says Jody Gilchrist, a nurse practitioner at the University of Alabama at Birmingham’s Heart and Vascular Clinic. Watching sports can even trigger the body's sympathetic nervous system, releasing adrenaline and reducing blood flow to the heart. Those temporary consequences aren't usually anything to be concerned about, but over time, chronic stress can lead to high blood pressure and increased disease risk. And, of course, it doesn't help if you're adding alcohol and binge-eating to a situation that's already stressful on your body. You may not be able to control the outcome of the game, says Gilchrist, but you can limit its effects on your own body.

DIGITAL DEVICES: Whether you're using it for work or play, technology may play a large role in your mental health, says Yeager. Using computers or e-readers too close to bedtime could lead to sleep problems, he says, and spending too much time virtually socializing can make real-life interactions seem extra stressful. (Plus, texting doesn't trigger the same feel-good hormones as face-to-face talk does.) Then there's the dreaded "work creep," says Schieman, when smartphones allow employees to be tethered to their jobs, even during off-hours. "People say they're only going to check email for an hour while they're on vacation, but the problem with email is that they're filled with responsibilities, new tasks, and dilemmas that are going to be hard to compartmentalize and put out of your head once that hour is up."

YOUR GOOD HEALTH: While it may not be as stressful as having a chronic illness or getting bad news at the doctor's office, even people in the best shape of their lives worry about their bodies, their diets, and their fitness levels. In fact, people who take healthy living to an extreme may experience some rather unhealthy side effects. People who follow low-carb diets, for example, are more likely to report being sad or stressed out, while those on any kind of restrictive meal plan may feel more tired than usual. And it's not unheard of for someone to become obsessed with healthy eating (known as orthorexia) or working out (gymorexia). Like any form of perfectionism, these problems can be stressful at best, and extremely dangerous at worst.

HOUSEWORK: Does folding laundry help you feel calm, or does it make your blood boil? If you're in a living situation where you feel you're responsible for an unfair share of work, even chores you once enjoyed may start to feel like torture. "Dividing up housework and parenting responsibilities can be tricky, especially if both partners work outside the home," says Schieman. "And whether you define that division of labor as equal or unequal can really change your attitude toward it."

UNCERTAINTY: Stress can be defined as any perceived or actual threat, says Yeager, so any type of doubt that's looming over you can contribute to your anxiety levels on a daily basis. "When you know something could change at any minute, you always have your guard up and it's hard to just relax and enjoy anything." Financial uncertainty may be the most obvious stressor—not being sure if you'll keep your job during a round of layoffs, or not knowing how you'll pay your credit card bill. Insecurities in other areas of life, like your relationship or your housing status, can eat away at you too.

YOUR PETS: No matter how much you love your furry friends, there's no question that they add extra responsibility to your already full plate. Even healthy animals need to be fed, exercised, cleaned up after, and given plenty of attention on a regular basis—and unhealthy ones can be a whole other story. "Pets can be the most positive source of unconditional love, but at the same time they require an extreme amount of energy," says Yeager. People also tend to underestimate the stress they'll experience when they lose a pet. "I've had people in my office tell me they cried more when their dog died than when their parent died. It's a very emotional connection."

YOUR EDUCATION: Having a college degree boosts your odds of landing a well-paying job, so although you're less likely to suffer from money-related anxiety, your education can bring on other types of stress, according to a 2014 study by Schieman and his University of Toronto colleagues. His research found that highly educated people were more likely to be stressed out thanks to job pressures, being overworked, and conflicts between work and family. "Higher levels of authority come with a lot more interpersonal baggage, such as supervising people or deciding whether they get promotions," says Schieman. "With that type of responsibility, you start to take things like incompetency and people not doing their jobs more personally, and it bothers you more."

NOISE: If you live on a noisy street or a busy city, you’re dealing with sound on the regular. Research has found that chronic low levels of noise can lead to things like trouble sleeping, which can then trigger stress. Noise can also directly stress you out if you’re conscious of it (because, hello, who likes to go about their day to the soundtrack of jackhammers?).  “What tends to be the most stressing is noise that’s less predictable and high-pitched,” psychologist Frank Ghinassi, PhD, president and CEO of Rutgers University Behavioral Health Care, tells Health. So basically, any noise you’d hear in an urban setting. “It can be frustrating to concentrate and that can lead to more energy to work against that frustration,” he says. Noise specifically triggers a stress response in your amygdala, the part of your brain that regulates emotion, psychologist John Mayer, PhD, host of the Anxiety’s a B!tch podcast, tells Health. “Your amygdala learns over time what sounds might signal impending danger,” he explains. “When one is detected, the amygdala triggers a release of cortisol.” Cue the stress.

PANDEMIC LIFE: It’s easy to put your head down and assume you’re doing just fine while living through a global pandemic. But Mayer says it’s pretty tough not to be stressed out by at least some element of the COVID-19 crisis, whether it’s annoyance at missing out on things that you used to do, worries about job security, or an actual fear of contracting COVID-19. “The very first defense mechanism that a human develops is denial,” Mayer says. “When stressors appear to be far removed from our lives, we employ this basic response of denial first.” You may be able to continue living in denial if you or someone close to you doesn’t directly suffer from a consequence of the pandemic, he says, but the stress is still there. The problem with this is that the stress can build over time, making you feel even more frazzled as you go, Ghinassi says.

COMPLAINING: On the one hand, you’re getting out all those thoughts you have bottled up inside; On the other, you’re rehashing things that are already bothering you, raising the odds it’ll just upset you all over again. At its core, venting involves “discharging negative thoughts and feelings,” Mayer says. But by doing that, you’re consciously being reminded of the negativity. That “rekindles the fears and worries from the original events,” Mayer says. Ghinassi suggests reframing the way you vent and trying to cast things in a less terrible way. One example: Calling something “annoying,” which implies that you can live with it, vs. “awful,” which sounds borderline catastrophic.

ALCOHOL: Sure, sometimes having a glass of wine after a long day can help you mentally chill out. But sometimes it can work against you. Alcohol actually causes higher levels of the stress hormone cortisol to be released in your body—and that can make you feel more stressed out after you come down from your buzz. There’s also this to consider, per Mayer: If you drink a little too much, you can struggle with things like memory loss and poor judgement, and that’s not going to do your stress levels any favors, either.

BY: Amanda MacMillan and Korin Miller, Health Magazine, Updated May 12, 2021

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.
 
"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

 

The contents of the Health Magazine and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the Health Magazine and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the Health Magazine and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. Health Magazine and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by Health Magazine, Health Magazine employees, others appearing on the Site at the invitation of Health Magazine, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.  

 

"Avoid the Multitasking Meltdown!"

 

THE MULTITASKING MYTH: We all do it! Texting while walking, sending emails during meetings, chatting on the phone while cooking dinner. In today’s society, doing just one thing at a time seems downright luxurious, even wasteful. But chances are, you’re not doing yourself (or your boss, or your friends and family) any favors by multitasking your way through the day. Research shows that it’s not nearly as efficient as we like to believe, and can even be harmful to our health. Here are 12 reasons why you should stop everything you’re doing—well, all but one thing that is—and rethink the way you work, socialize, and live your life.

YOU’RE NOT REALLY MULTITASKING: What you call multitasking is really task-switching, says Guy Winch, PhD, author of Emotional First Aid: Practical Strategies for Treating Failure, Rejection, Guilt and Other Everyday Psychological Injuries. “When it comes to attention and productivity, our brains have a finite amount,” he says. “It’s like a pie chart, and whatever we’re working on is going to take up the majority of that pie. There’s not a lot left over for other things, with the exception of automatic behaviors like walking or chewing gum.” Moving back and forth between several tasks actually wastes productivity, he says, because your attention is expended on the act of switching gears—plus, you never get fully “in the zone” for either activity.

IT’S SLOWING YOU DOWN: Contrary to popular belief, multitasking doesn’t save time. In fact, it will probably take you longer to finish two projects when you’re jumping back and forth than it would to finish each one separately. The same is true even for behaviors as seemingly automatic as driving: In a 2008 University of Utah Study, drivers took longer to reach their destinations when they chatted on cell phones. “What tends to save the most time is to do things in batches,” says Winch. “Pay your bills all at once, then send your emails all at once. Each task requires a specific mindset, and once you get in a groove you should stay there and finish.”

YOU’RE MAKING MISTAKES: Experts estimate that switching between tasks can cause a 40% loss in productivity. It can also cause you to introduce errors into whatever you’re working on, especially if one or more of your activities involves a lot of critical thinking. A 2010 French Study found that the human brain can handle two complicated tasks without too much trouble, because it has two lobes that can divide responsibility equally between the two. Add a third task, however, and it can overwhelm the frontal cortex and increase the number of mistakes you make.

IT’S STRESSING YOU OUT: When University of California Irvine Researchers measured the heart rates of employees with and without constant access to office email, they found that those who received a steady stream of messages stayed in a perpetual “high alert” mode with higher heart rates. Those without constant email access did less multitasking and were less stressed because of it. And it’s not only the physical act of multitasking that causes stress; it’s the consequences, as well, says Winch. “If you do poorly on an exam because you studied while watching a baseball game on TV, that can certainly trigger a lot of stress—even self-esteem issues and depression.”

YOU’RE MISSING OUT ON LIFE: Forget seeing the forest for the trees or the glass half full—people who are busy doing two things at once don’t even see obvious things right in front of them, according to a 2009 Study from Western Washington University. Specifically, 75% of college students who walked across a campus square while talking on their cell phones did not notice a clown riding a unicycle nearby. The researchers call this “inattentional blindness,” saying that even though the cell-phone talkers were technically looking at their surroundings, none of it was actually registering in their brains.

YOUR MEMORY MAY SUFFER: It makes sense that if you try to do two things at once—read a book and watch television, for example—that you’re going to miss important details of one or both. But even interrupting one task to suddenly focus on another can be enough to disrupt short term memory, according to a 2011 Study. When University of California San Francisco Researchers asked participants to study one scene, but then abruptly switched to a different image, people ages 60 to 80 had a harder time than those in their 20s and 30s disengaging from the second picture and remembering details about the first. As the brain ages, researchers say, it has a harder time getting back on track after even a brief detour.

IT’S HURTING YOUR RELATIONSHIPS: “This is an area where I think multitasking has a much bigger effect than most people realize,” says Winch. “A couple is having a serious talk and the wife says ‘Oh, let me just check this message.’ Then the husband gets mad, and then he decides to check his messages, and communication just shuts down.” One recent study from the University of Essex even shows that just having a cell phone nearby during personal conversations—even if neither of you are using it—can cause friction and trust issues. “Do your relationship a favor and pay your partner some exclusive attention for 10 minutes,” says Winch. “It can make a big difference.”

IT CAN MAKE YOU OVEREAT: Being distracted during mealtime can prevent your brain from fully processing what you’ve eaten, according to a 2013 Review of 24 previous studies. Because of that, you won’t feel as full, and may be tempted to keep eating—and to eat again a short time later. Experts recommend that even people who eat alone should refrain from turning on the television while eating, and to truly pay attention to their food. Eating lunch at your computer? Slow down and take a break from the screen to focus on each bite.

YOU’RE NOT ACTUALLY GOOD AT IT: Yes, you. You may think you’re a master multitasker, but, according to a 2013 University of Utah Study, that probably means you’re actually among the worst. The research focused specifically on cell phone use behind the wheel, and it found that people who scored highest on multitasking tests do not frequently engage in simultaneous driving and cell-phone use—probably because they can better focus on one thing at a time. Those who do talk and drive regularly, however, scored worse on the tests, even though most described themselves as having above average multitasking skills.

IT’S DAMPENING YOUR CREATIVITY: Multitasking requires a lot of what’s known as "working memory," or temporary brain storage, in layman’s terms. And when working memory’s all used up, it can take away from our ability to think creatively, according to research from the University of Illinois at Chicago. “Too much focus can actually harm performance on creative problem-solving tasks,” the authors wrote in their 2010 Study. With so much already going on in their heads, they suggest, multitaskers often find it harder to daydream and generate spontaneous “a ha moments.”

YOU CAN’T OHIO: No, not the state! Psychiatrists and productivity experts often recommend OHIO: ONLY HANDLE IT ONCE. “This is a rule of thumb for many people with ADHD, but it can also be practiced by anyone who wants to be more organized,” says Winch. “It basically means if you take something on, don’t stop until you’ve finished it.” The problem with multitasking, though, is that it makes Only Handling It Once a near impossibility—instead, you’re handling it five or six times, says Winch. “If you’re going to stick to this principle, you need to be disciplined and plan out your day so that when a distraction arises or a brilliant idea occurs to you, you know that there will be time for it later.”

IT CAN BE DANGEROUS: Texting or talking on a cell phone, even with a hands-free device, is as dangerous as driving drunk—yet that doesn’t stop many adults from doing it, even while they have their own children in the car. It’s not just driving that puts you at risk for the consequences of multitasking, either. Research also shows that people who use mobile devices while walking are less likely to look before stepping into a crosswalk. And in one study, one in five teenagers who went to the emergency room after being hit by a car admitted they were using a smartphone at the time of the accident.

By: Amanda MacMillan, Health

HOW TO STOP MULTITASKING AND LOWER STRESS:

Ahhh, RELAXATION AT LAST…Quit multitasking and you’ll slash your stress levels, says Robert Mack, a life coach and the author of Happiness From the Inside Out. Here’s how:

PLAN A VACATION: It doesn’t matter if you go to Tahiti or your town pool, taking at least four or five days off dramatically lowers your stress level. "That allows your creativity and inspiration to resurface," Mack says. If you have kids and opt for a staycation, take turns with your man doing kid-duty—or send them off to their own vacation at grandma’s.

TAKE A MENTAL SIESTA: Instead of racing through your to-do list, schedule in time every single day to just chill out, Mack says. Reserve 10 minutes after lunch to sit on a park bench and people-watch or drive around with the windows open and listen to music. Doing something pleasurable helps you tune into the moment—which will snap you out of stress mode.

UP THE GOOD STUFF: To feel less burned out, do a little more of the things you love and a smidgen less drudge work. Try this: For one week, scale back on one or two chores that are not absolutely necessary (ironing, attending your least favorite gym class) and spend twice as much time on one or two activities you can’t get enough of (gardening, after-dinner walks).

HIT PAUSE: Feeling overwhelmed with a project? A five-minute breather will actually make you more productive. "Feeling stressed out means you’re not focusing," Mack says. "When you slow down and regain peace of mind, you’ll be happier and more efficient."

By: Jacquelyne Froeber, Health

The contents of the Health Magazine and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the Health Magazine and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the Health Magazine and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. Health Magazine and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by Health Magazine, Health Magazine employees, others appearing on the Site at the invitation of Health Magazine, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk. 

“Multi-tasking means screwing up several things at once.” (Pinterest)
“Multi-tasking is the ability to screw everything up simultaneously.” (Jeremy Clarkson)
Much Love, Dr.Shermaine #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell

"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)
"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

“Top Concentration Killers!”

Culprit [Social Media]: Whether you're living with ADHD or just have trouble focusing from time to time, today's world is full of concentration killers. Psychologist Lucy Jo Palladino, PhD offers a few tips to manage distractions, starting with social media. It's easy to connect with friends -- and disconnect from work -- many times an hour. Every status update zaps your train of thought, forcing you to backtrack when you resume your work.

Social Media Fix: Avoid logging in to social media sites while you're working. If you feel compelled to check in every now and then, do it during breaks, when the steady stream of posts won't interrupt your concentration. If you can't resist logging in more frequently, take your laptop someplace where you won't have Internet access for a few hours.

Culprit [Email Overload]: There's something about an email -- it shoots into your inbox and itches to be answered immediately. Although many emails are work-related, they still count as distractions from your current project. You won't make much progress if you constantly stop what you're doing to reply to every message.

Email Overload Fix: Instead of checking email continuously, set aside specific times for that purpose. During the rest of the day, you can actually shut down your email program. This allows you to carve out blocks of time when you can work uninterrupted.

Culprit [Your Cell Phone]: Perhaps even more disruptive than the ping of an email is the ringtone on your cell phone. It's a sound few of us can ignore. But taking a call not only costs you the time you spend talking -- it can also cut off your momentum on the task at hand.

Cell Phone Fix: Put caller ID to good use. If you suspect the call is not urgent, let it go to voicemail. If you're working on a particularly intense project, consider silencing your phone so you're not tempted to answer. Choose specific times to check voicemail. Listening to all your messages at once can be less disruptive than taking every call as it comes in.

Culprit [Multitasking]: If you've mastered the art of multitasking, you probably feel you're getting more done in less time. Think again, experts say. Research suggests you lose time whenever you shift your attention from one task to another. The end result is that doing three projects simultaneously usually takes longer than doing them one after the other.

Multitasking Fix: Whenever possible, devote your attention to one project at a time, particularly if you're working on an intense or high-priority task. Save your multitasking skills for chores that are not urgent or demanding -- it probably won't hurt to tidy up your desk while talking on the phone.

Culprit [Boredom]: Some of the tasks we have to do each day are more interesting than others. The boring ones may burn through your attention span in minutes, making you extremely vulnerable to distractions. Your phone, the Internet, even the prospect of dusting your workspace can seem tempting if you're bored.

Boredom Fix: Make a deal with yourself: If you stay on task for a certain period of time, you earn a 10-minute break. Reward yourself with coffee, a favorite snack, or a walk outside. Boring tasks are easier to accomplish when you have something to look forward to. This is also one case where multitasking may work well. Listening to the radio while filing receipts could help you stay put long enough to finish the job.

Culprit [Nagging Thoughts]: It's hard to focus on the work in front of you if you're worrying about errands you need to run or housework to be done. Or perhaps you're hung up on a conversation you had yesterday, and you keep replaying it in your mind. Nagging thoughts of any sort can be a powerful distraction.

Nagging Thoughts Fix: One way to keep nagging thoughts from buzzing around in your brain is to write them down. Make a list of errands, housework, or other tasks you plan to complete later. Vent frustrations over an unpleasant confrontation in your journal. Once these thoughts are on paper, you may be able to let them go for a while.

Culprit [Stress]: When you feel like you have too much on your plate, it can be hard to focus on individual tasks. To make matters worse, stress takes a noticeable toll on the body. You may develop tight shoulders, headaches, or a racing heart, all of which can chip away at your ability to concentrate.

Stress Fix: Learn stress reduction techniques, such as meditation. This can help you rein in stressful thoughts, so they don't demand so much of your attention. In one study, researchers found that people who took an eight-week meditation course improved their ability to focus. If you can't find a meditation class locally, look for one online.

Culprit [Fatigue]: Fatigue can make it tough to concentrate, even when you have few distractions. Studies suggest too little sleep can sap your attention span and short-term memory. 

Fatigue Fix: Most adults need 7-9 hours of sleep per night. Instead of burning the midnight oil, make sleep a priority. This will help you get more done during your waking hours. Also, pay attention to which times of day you feel most alert. Then you'll know when to schedule your most intense tasks.

Culprit [Hunger]: The brain can't focus without fuel, so skipping meals -- especially breakfast --  is a top concentration killer. Research indicates short-term memory and attention suffer when you rise and shine but do not dine.

Hunger Fix: Keep hunger at bay and give your brain a steady source of fuel with these habits:

• Always eat breakfast.
• Eat high-protein snacks (cheese, nuts)
• Skip simple carbs (sweets, white pasta)
• Choose complex carbs (whole grains)

Culprit [Depression]: Most people tend to think of sadness as the hallmark of depression. But the National Institute of Mental Health says difficulty concentrating is one of the most common symptoms. If you're having trouble focusing, and you also feel empty, hopeless, or indifferent, you may be experiencing depression.

Depression Fix: If you think you might be depressed, the first step is to talk with a doctor or counselor. Depression is highly treatable. Many studies have shown the effectiveness of antidepressant medications and certain types of talk therapy.

Culprit [Medication]: Unfortunately, some of the medications used to treat depression can interfere with concentration. The same is true of many other drugs. Talk to your doctor or pharmacist to check if a medication or supplement you are taking may be affecting your concentration.

Medication Fix: If you suspect your meds are clouding your concentration, don't assume there are no other options. Talk to your doctor about adjusting your dosage or switching to a different class of medication. Do not stop taking your medicine unless your doctor tells you to.

Culprit [ADHD]: Attention deficit hyperactivity disorder (ADHD) is not just a problem for children. More than half of kids with ADHD continue to experience symptoms as adults. The classic signs are a short attention span and trouble focusing on tasks.

ADHD Fix: If you have consistent trouble focusing, and you had attention problems as a child, ask a doctor or counselor about ADHD. There are ways to manage the condition, including behavioral therapy and medications.

Reviewed by: Sabrina Felson, MD on June 24, 2018

REFERENCES: 

American Academy of Family Physicians.
American Psychiatric Association. Diagnostic and Statistical Manual of Mental Disorders: DSM-IV-TR, American Psychiatric Pub, 2000.
American Psychological Association.
Centers for Disease Control and Prevention.
Daniel Kegan, PhD, JD, organizational psychologist, attorney, and president of Elan Associates.
Feingold Association of the United States.
Gordon Logan, PhD, professor of psychology, Vanderbilt University.
Jha, A. Cognitive, Affective, and Behavioral Neuroscience, June 2007.
McCann, D. Lancet, Nov. 3, 2007.
Michael J. Baime, MD, clinical associate professor of medicine, University of Pennsylvania School of Medicine; director, Penn Program for Mindfulness, University of Pennsylvania Health System.
National Institute of Mental Health.
National Women's Health Information Center.
Palladino, L. Find Your Focus Zone: An Effective New Plan to Defeat Distraction and Overload, Free Press, 2007.
Rubinstein, J. Journal of Experimental Psychology: Human Perception and Performance, August 2001.
Schonwald, A. AAP Grand Rounds, February 2008.

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“Concentrate all your thoughts upon the work at hand. The sun’s rays do not burn until brought to a focus” (Alexander Graham Bell)

“The degree of freedom from unwanted thoughts and the degree of concentration on a single thought are the measures to gauge spiritual progress” (Ramana Maharshi)

“Concentration is the ability to think about absolutely nothing when it is absolutely necessary” (Ray Knight)

“To turn your dreams into reality, all your resources, efforts and concentration should be aligned in the same direction” (Roopleen)

“Concentration is the secret of strength” (Ralph Waldo Emerson)