10 Essential Tips to Reduce Stress
Work, obligations, worries … the stress virus is already a pandemic. Until today.
Stress affects many people, and it’s no wonder with the lifestyle of Western societies. One of the pioneers in the investigation of this phenomenon was Hans Selye, in the 1950s.
Since then, many experts have been providing more and more knowledge about what stress is and how it occurs, and different models have emerged to help people who suffer from it, such as the demand-control-social support model by Karasek and Johnson (1986 ), which states that the source of stress is found in the mismatch between the existing demands and the control that the person has to face these demands, and that takes into account social support as a decisive variable that affects this phenomenon in both ways. direct and indirect.
Stress is a complex phenomenon
Stress is usually a complex phenomenon, especially in the work environment, in which variables of the job and the organization come into play, but also the expectations of an individual and their ability to cope with complex situations.
Therefore, in extreme cases, it is necessary to go to an expert if you do not want to end up suffering what is known as burnout. It is also essential to go to a psychologist when stress is the result of a traumatic situation, which may require psychological intervention to reduce suffering and treat the problem from the root.
10 tips to reduce stress
Now, if you are going through a time when you feel stressed, you have begun to notice that the situation in which you find yourself is great and is affecting your day to day, in today’s article, I am going to give you some tips so that you can reduce the characteristic symptoms of this phenomenon.
#1.Manage your time effectively
Bad time management is one of the most frequent causes of stress. Being late to all places, having a full email tray, studying at the last minute for exams, taking on many tasks and not completing any, etc., are situations that cause anxiety and lack of control.
Therefore, a correct organization of time is the best way to prevent stress. If you want to learn to manage your time efficiently, there is a wide range of courses and workshops to help you keep your schedule under control.
#2. Don’t be a perfectionist
Perfectionism is the belief that you must achieve perfection in everything you do. This might sound positive, but it can lead to negative consequences, such as being more tense and distressed, not enjoying accomplishments, or being more stressed.
In an article published in Infosalus, the psychologist Francesc Quer, secretary of the Section of Psychology of Organizations and Work of the Official College of Psychology of Catalonia, affirms that: “The person in whom perfectionism causes problems is subject to a strong stress, presents pictures of anxiety and symptoms that hide high degrees of stress “.
Yoga is a physical and mental age-old practice that has been expanding worldwide because of its benefits for both body and mind. It has more and more followers because it is a discipline that seeks well-being, inner peace and implies a lifestyle that commits to having healthy habits.
Nowadays, it is not surprising that the current pace of life leads many people to suffer from stress, causing psychological health problems. Many are the studies that affirm that the regular practice of yoga is positive to combat this phenomenon.
One of them is the research carried out by Thirthalli and Naveen (2013), which concludes that this ancient practice reduces the levels of cortisol, a hormone that is released in response to stress, and that is necessary for the body since it regulates and mobilizes energy in stressful situations. Now, if we have too much cortisol or it increases in situations that we do not need it, it causes negative effects for the body and mind.
#4. Be positive
This sounds cliché, but it’s true because how you think affects your stress levels. If you think negatively about yourself or the situation, your body reacts with tension. Regaining your sense of control and adopting a positive attitude towards stress can help you get through the most difficult situations. Therefore, try to see stressful situations from a more positive perspective. For example, a difficult situation can be seen as a learning opportunity.
#5. Eat and drink healthy
On the one hand, stress tends to cause us to alter our healthy habits, so in situations where we are stressed, we must try to lead a lifestyle that is not harmful. On the other hand, an unhealthy lifestyle causes us to have less resistance to stress.
Eating healthy allows you to be well-nourished to cope with stressful situations. It is important to have a good breakfast, because, otherwise, we can suffer a significant drop in energy during the day. Substituting coffee for green tea and avoiding sugary drinks like Coca-Cola can also be positive strategies. Of course, you should avoid smoking cigarettes and moderate alcohol consumption to keep your mind clear and avoid the easy way out of stress. Drinking two liters of water daily helps you to be more focused and in a better mood.
#6. Use humor and laughter
The benefits of humor and laughter are multiple both physically and mentally. That is why laughter therapy is used to manage stressful situations and to relieve physical and emotional tensions. Laughter therapy encourages the production of happiness chemicals such as serotonin and also reduces levels of cortisol, the stress-related hormone.
The practice of Mindfulness or Mindfulness has proven to be effective in reducing stress levels. There is a specific program called “Mindfulness-based Stress Reduction Program (MSBR)” that lasts 8 weeks and that, according to different research, improves the quality of life of people who try it, because it teaches the ability to be mindful and helps cultivate deeper levels of care and compassion. Like yoga and meditation, Mindfulness lowers levels of cortisol, a hormone released in response to stress.
Everyone knows that stress can cause sleep problems. But unfortunately, lack of sleep can also lead to stress. Adequate sleep is necessary for a rested mind and body.
The feeling of tiredness increases stress, since it does not allow us to think clearly and can aggravate the stressful situation and affect our mood. Have you been having trouble sleeping lately?
#9.Practice physical exercise
Surely many of you have gone to the gym to disconnect on more than one occasion because, after a hard day at work, there is nothing better than going to play paddle tennis or practice kickboxing.
In addition to the physical benefits of exercising, physical activity also reduces stress.
Physical exercise increases the production of norepinephrine (norepinephrine), a neurotransmitter that can moderate the brain’s response to stress, and produces neurochemicals such as endorphins or serotonin, which help improve mood.
#10.Harness the power of music
Music can have a profound positive effect on both the emotions and the body. If music with a slow tempo can make a person more alert, music with a slower tempo can relax the mind and muscles, helping to release the tension of the day.
Therefore, music relaxes and is effective for stress management. In addition, according to various research, playing an instrument also helps reduce stress and relieve tension.