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title: Stress & Anxiety
created: 2024-11-18T09:18:12
modified: 2025-10-19T12:07:48
---

> _“Stress happens when the mind resists what is.” — Dan Millman_

> _“Stress is caused by being ‘here’ but wanting to be ‘there.’” — Eckhart Tolle_

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Root Cause: Having two conflicting internal [desires](the-absence-of-desire-is-true-happiness.md) at the same time, and you are confused which one to choose.

# Examples

1. Career vs. Passion
	* Desire 1: You want a stable, well-paying job with benefits.
	* Desire 2: You want to pursue your passion (e.g., music, art, travel) full time.
	* Result: You feel stuck, unfulfilled at work, and anxious because you’re ignoring what lights you up — but afraid of the instability if you chase your passion.
2. Authenticity vs. Acceptance
	* Desire 1: You want to express your true self, thoughts, and beliefs.
	* Desire 2: You want to be liked, accepted, and avoid conflict.
	* Result: You bottle things up, second-guess yourself, and feel like you’re performing — which creates internal stress.
3. Change vs. Comfort
	* Desire 1: You want to grow, try something new, or break out of a rut.
	* Desire 2: You fear uncertainty and prefer to stay in your comfort zone.
	* Result: You feel stuck, restless, and anxious — wanting something different but afraid to take the leap.

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# Two Types of Stress

* 正壓力 = 優壓（Eustress）- 當壓力「稍微高於」我們的 [適應能力](adaptability.md)
* 負壓力 = 劣壓（Distress）- 當壓力「遠高於」我們的 [適應能力](adaptability.md)

## See Also

* [The Yerkes-Dodson Law](the-yerkes-dodson-law.md)

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EMDR 眼動身心重建法

TSST = Trier Social Stress Test

MBSR = Mindfulness-Based Stress Reduction

**Stress Inoculation Therapy (SIT，壓力免疫治療)**, also known as **Stress Inoculation Training (壓力免疫訓練)**, is a type of cognitive-behavioral therapy (CBT) that helps individuals develop skills to manage stress and anxiety.

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Ask yourself: “_Will this crisis really matter one year from now?_”

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# The STOP Framework

* **S**top
* **T**ache a breath
* **O**bserve
* **P**roceed

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# 3Q Filters Test

* If you want to curb stress, you need to curate your thoughts.
* Run them through Jon Acuff’s 3 filters:
	* _Is it true?_
	* _Is it helpful?_
	* _Is it kind?_
* If they’re not accurate, not serving you and making you feel worse, discard them immediately.

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# How To Prevent Anxiety Attacks? Slowly Look Around You And find…

* 5 things you can see
* 4 things you can touch
* 3 things you can hear
* 2 things you can smell (or 2 smells you like)
* 1 emotion you feel

This is called **“Grounding.”**

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Stress and anxiety are a [tax](Everything%20in%20life%20has%20an%20opportunity%20cost.md) on extreme ambition.

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# Nothing diminishes anxiety faster than action

Anxiety thrives in the space between thinking and doing. They feed on idleness.

[Action](cultivate-a-strong-bias-towards-action.md) is the antidote to anxiety. When you take action, you starve them of the oxygen they need to survive.

The answers you seek are found in the simple actions you avoid.

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Often, stress and anxiety come from the lack of a plan to bridge the gap between your **present reality** and **future expectations**, and are directly proportional to the amount of time you spend in the past or future.

* Solution: Create a plan that will guide your daily actions to close the gap.
* Once you have a plan, stress and anxiety melt away, because it just becomes a “game” of executing on a daily set of actions, which is entirely within your control.

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學會與壓力共處，並非要將其消除，而是要掌握如何駕馭它。就像風箏需要風的力量才能飛得更高，飛機也必須逆風起飛，才能獲得足夠的升力衝上雲霄。人生的高峰往往也是在壓力的推動下才得以攀登。關鍵在於，我們是否能夠巧妙地調整風箏的線，讓風既不過於強烈而使它斷裂，也不過於微弱而讓它墜落。

壓力管理的終極目標，是為心靈尋找到一片安寧的港灣。這份平靜或許來自清晨的一杯咖啡、與友人深刻的對話，或許僅是靜靜凝視窗外，感受陽光灑在臉上的溫暖。在這樣的片刻，你會明白，壓力只是人生的一部分，而非整個人生。

在人生的旅程中，壓力無可避免，但我們有選擇如何應對它的權利。當我們學會以智慧與耐心調整步伐，壓力便不再是枷鎖，而是成為一位值得尊敬的導師，指引我們走向更深刻、更豐富的人生。