What to do in the face of stress? 7 useful tips to improve well-being

Stress is part of our lives. The pressure to get to work on time, to finish this final project which must be delivered early to school, to cook for a large number of consumers in a restaurant; these are stressful situations.

However, when stress persists, its effectiveness disappears and its effects can be fatal, as the consequences shift from psychological to physical. Therefore … What to do in the face of stress? Let’s look at this throughout this article.

    Consequences of stress

    To some extent, stress it represents a source of energy that makes us take actionAs it triggers the alert nervous system releasing stress hormones such as adrenaline and cortisol; it speeds up the heart rate and increases blood pressure. Once the problem is resolved, the body usually regains its balance and calm, but sometimes there is too much stress and it depletes our quality of life.

    Below we will see certain psychological effects of excessive stress, Which affects thinking, emotions and behavior:

    • Lack of concentration
    • Memory fails
    • Prone to mistakes, poor performance
    • Impatience and irritability
    • direct current
    • Feelings of inferiority
    • Risk associated with the use of harmful substances
    • insomnia

    • interpersonal issues

    As a result of stressful situations, the mental state in which the person finds himself it can produce physical illnesses and psychosomatic reactions, Such as:

    • gastric ulcer
    • irritable bowel
    • hypertension
    • heart attack
    • muscle pain
    • Vaginismus, changes in the menstrual cycle
    • erectile dysfunction
    • obesity
    • migraines

    • Anxiety depression

    In Mexico, 75% of the population suffers from stress at work, above countries like China and the United States, notes the WHO. This is due, according to Dr. Armando Ahued, a an imbalance between what is required in the work area and the ability, knowledge and profile of the worker.

    What to do in the face of stress?

    It should be noted that high levels of cortisol (stress hormone) cause a decrease in the body’s defenses, Which makes us more likely to get sick. All the more reason to prevent your stress from dragging on over such instances.

    Sometimes the solutions that we try to get rid of stress end up making the problem worse. some people they use substances that are harmful to health, such as smoking, drinking alcohol or ingesting other drugs to relieve stress. However, in addition to not getting it, the person acquires addiction to the substance and will have to struggle with the withdrawal syndrome, so the two issues will keep them restless and their health is even more dangerous.

    On the other hand, food is also often a common resource. According to Fernando Fernández-Aranda, coordinator of the eating disorders unit at Bellvitge Hospital in Barcelona, stressful situations influence our mood, modify food intakeForcing us to eat in large quantities, so we try to deal with negative emotions while eating. This is called emotional hunger. This strategy, in addition to not relieving stress, we run the risk of gaining weight.

    Instead of dealing with stress, it prompts us to go for it. The way we deal with situations makes a difference. This is why I am sharing some suggestions that you can put into practice to reduce these stress levels.

    1. Do what’s within your reach

    We are often stressed by circumstances that are beyond our reach or pretend to do several activities at the same time.

    Do what’s in your hands, set priorities. Don’t hesitate to ask for help from someone you trust. It is not always possible for oneself to do everything. When in doubt about what to do with stress, this is one of the easiest steps to take, as it relies on focusing efforts on concrete actions that we have already planned.

    2. Seek balance

    It is not advisable to focus your life solely on work or school. Do you live to work or do you work to live? Your response can determine how much stress you feel or what you can accomplish.

    Without a doubt, work is very important to achieve the quality of life you want. But rest, relationships with others, such as family, partner, children, friends, should not be neglected. Even the relationship with yourself.

    Allow stress to take over your life and take both psychological and physical effects it is a form of abandonment and neglect of yourself because it is about your health which, if lost, is difficult to recover. Separating the free time is as important as supplementing it with your usual tasks, because it is the time that allows you to get out of the daily stress.

    Don’t drop the scales at one end or the other, because excess has never been healthy. Seek balance in areas of your life. If the work you do is physical, look for quiet hobbies; but if your job is sedentary, look for active hobbies.

    3. Nourish your relationship with others

    Try to spend time with the people you want and show them your affection. Cuddling helps reduce stress, because by having this contact with one another, cortisol (the stress hormone) decreases and the brain releases oxytocin (known as the love hormone), serotonin and dopamine, which makes us and others feel pleasurable.

    4. Exercise regularly

    Considered the best natural remedy to combat stress. Exercise allows you to discharge this accumulated energy. It produces hormones in the brain, like serotonin, This allows us to have a feeling of well-being, which also gives the advantage of avoiding emotional problems such as anxiety and depression.

    5. Rest

    After the effort and a tiring day at work, a restful rest is necessary. When you sleep, the amount of stress hormones in the body decreases, so without adequate rest, fatigue and stress build up with activities the next day, which can lead to anxiety and depression over time. time.

    It is therefore very important to respect the 8 hours of sleep approximately to avoid prolonged stress.

    6. Perform breathing techniques

    It is a very useful relaxation technique for times when stress dominates you: start by breathing deeply while inflating your abdomen (not your chest), hold the air for a few seconds and slowly expel it through your mouth.

    Try to focus on the air coming in and out of your body, or think of positive affirmations, in order to distract your mind for a while from this stressful situation you are going through. Repeat this technique over and over again until you feel a little calmer.

    7. Seek professional help

    If you prefer or if the discomfort persists due to other factors, in psychotherapy, you will be able to learn to handle stressful situations appropriately.


      Stress is a part of life, but we need to keep it under control as much as possible resolve what threatens our emotional balance.

      A good quality of life is not only the result of work, it also involves rest, exercise, nutrition and the affection of those around us, including the one you have for yourself. In short, think about where the balance lies in your life and, if possible, seek balance.

      Bibliographical references:

      • Ahued, A. (May 27, 2018). 75% of Mexicans suffer from stress, bad jobs and academic features. Retrieved January 10, 2019 from Excelsior: https://www.excelsior.com.mx/opinion/armando-ahued/75-de-los-mexicanos-padece-estres-escasa-funcionalidad-laboral-y- academy.
      • Blake, H. (September 4, 2017). What happens to your body when you are stressed? Retrieved January 10, 2019 from El País: https://elpais.com/elpais/2017/08/11/ciencia/1502462353_596394.html
      • Gómez, Á. (March 22, 2018). Stress makes you fat like a double cheeseburger. Retrieved January 10, 2019 from El País: https://elpais.com/elpais/2018/03/17/buenavida/1521290847_089200.html.
      • Melgosa, J. (2008). How to have a healthy mind. Madrid: Safeliz.

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