10 essential tips to reduce stress

the Stress it affects many people, and this is not surprising with the lifestyle of western societies. One of the pioneers in the investigation of this phenomenon was Hans Selye, in the decade of the 50s.

Since, many experts are bringing more and more knowledge about what stress is and how it occurs, And different models have emerged to help sufferers, such as the demand-control-social support model of Karasek and Johnson (1986), which asserts that the source of stress lies in the mismatch between existing demands and control. who the person faces these demands, and this takes into account social support as a decisive variable that affects this phenomenon both directly and indirectly.

Stress is a complex phenomenon

Stress is often a complex phenomenon, especially in the work environment, which involves workplace and organizational variables, but also an individual’s expectations and ability to cope with complex situations.

Therefore, in extreme cases, it is necessary to call in an expert if you do not want to end up suffering from what is called burnout or burnout. It is also essential to visit the psychologist when stress is the result of a traumatic situation, which may require psychological intervention to reduce the suffering and address the problem at its root.

10 tips to reduce stress

Now, if you are going through a time when you are feeling stressed, you have started to notice that the situation you find yourself in is getting bigger and affecting your daily life, in today’s article I will give you some tips so that you can reduce the characteristic symptoms of this phenomenon.

1. Manage your time efficiently

Poor time management is one of the most common causes of stress. Arriving late to all places, having your inbox full, studying at the last minute for exams, taking on lots of tasks without concluding any, etc. these are situations that cause anxiety and uncontrollability.

Therefore, the right timing is the best way to prevent stress. If you want to learn how to manage your time effectively, 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 perfection must be achieved in everything that is done. It may sound positive, but it can have negative consequences, for example: being more tense and anxious, not having success or being more stressed.

In an article published in Infosalus, psychologist Francesc Quer, secretary of the Section of Organizational and Labor Psychology of the Official College of Psychology of Catalonia, states that: “The person in whom perfectionism causes problems is under severe stress. , anxiety and symptoms that hide high levels of stress. “

3. Practice yoga

Yoga is a thousand-year-old physical and mental practice that has developed around the world for its benefits for body and soul. He has more and more followers because is a discipline that seeks well-being, inner peace and involves a lifestyle committed to healthy habits.

Today, it is not uncommon for the current pace of life to lead many people to stress, leading to psychological health problems. Many studies affirm that the regular practice of yoga is positive to fight against this phenomenon. One is research by Thirthalli and Naveen (2013), which concludes that this millennial practice reduces levels of cortisol, a hormone that is released in response to stress, and which is needed in the body because it regulates and mobilizes l energy in stressful situations. However, if we have too much cortisol or if it increases in situations where we don’t need it, it causes negative effects on the body and mind.

4. Be positive

It sounds cliché, but it’s true, because how you think has an effect on stress levels. If you think negatively about yourself or the situation, your body reacts with tension. Taking back control and adopting a positive attitude in the face of stress can help you overcome the most complicated situations. So try to look at stressful situations from a more positive perspective. For example, a complicated situation can be seen as a learning opportunity.

5. Eat and drink healthily

On the one hand, stress often causes us to change our healthy habits, so in situations where we find ourselves stressed, we should try to lead a lifestyle that is not harmful. On another side, an unhealthy lifestyle makes us have less resistance to stress.

A healthy diet allows you to be well nourished to cope with stressful situations. It is important to have a good breakfast, otherwise we risk experiencing a significant drop in energy during the day. Substituting coffee for green tea and avoiding sugary drinks like Coke can also be a positive strategy. Of course, cigarettes should be avoided and alcohol consumption should be moderate to keep the mind clear and thus avoid easy release from stress. Drinking two liters of water a day helps you 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 stress. Laughter therapy promotes the production of happiness chemicals such as serotonin and also lowers levels of the stress hormone cortisol.

  • Want to know more about this alternative therapy? You can visit our article: “Laughter therapy: the psychological benefits of laughter”

7. Practice mindfulness

The practice of mindfulness o Mindfulness has been shown to be effective in reducing stress levels. In fact, there is a specific program called “Mindfulness-Based Stress Reduction Program (MSBR)” which lasts 8 weeks and which according to various research improves the quality of life of people who try it because it teaches the ability to be aware and helps cultivate deeper levels of caring and compassion. Like yoga and meditation, mindfulness lowers levels of cortisol, a hormone that is released in response to stress.

  • Don’t know what mindfulness is? In our article “Mindfulness: 8 Benefits of Mindfulness”, we tell you

8. Sleep better

Everybody knows that stress can cause sleep problems. But, unfortunately, a lack of sleep can also cause stress. Good sleep is necessary for the mind and body to rest.

Feeling tired increases stress because it does not allow us to think clearly and can make the stressful situation worse and affect our mood. Have you been having trouble sleeping lately?

  • Here are some tips for better sleep: “10 basic principles for good sleep hygiene”

9. Practice physical exercise

Surely many of you have gone to the gym to relax on several occasions, because after a long day at work, there is nothing better than going to play paddle or kick boxing. In addition to the physical benefits of exercise, physical activity also reduces stress.

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 the emotions and the body. While deep music can make a person more alert, slower tempo music can relax the mind and muscles, helping to release the tension of the day.

Therefore, music relaxes and is effective in stress management. In addition, according to various research, playing an instrument also reduces stress and relieves tension.

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