10 Essential tips to reduce stress

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The 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 contributed more and more knowledge about what stress is and
how it occurs, and different models have emerged to help people who suffer it,
such as the Karasek and Johnson (1986) demand-control-social support model. ),
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 both direct as indirect.

Stress is
a complex phenomenon

Stress is
usually a complex phenomenon, especially in the
work Relaxing Environment at Home  , in which variables of the workplace and the
organization come into play, but also the expectations of an individual and his
ability to cope in 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 or burn syndrome. It is also essential to
go to the psychologist when stress is a consequence 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 will give you some tips so that you can reduce the
characteristic symptomatology of this phenomenon.

1.Manage
your time effectively

Poor time
management is one of the most frequent causes of stress. Being late to all
places, having an email tray full, 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,
the 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 it must achieve perfection in everything you do. This may
seem positive, but it can have negative consequences, for example: being more
tense and anxious, not enjoying achievements 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, states that: “The person in whom perfectionism causes
problems is subject to strong stress, presents symptoms of anxiety and symptoms
that hide high degrees of stress. “

3.Practice
yoga

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 maintaining healthy habits.

Today, it is
not surprising that the current pace of life leads many people to suffer
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 which is necessary for the body as
it regulates and mobilizes energy in stressful situations. Now, if we have too
much cortisol or it increases in situations that we don’t need it, it causes
negative effects for the body and the mind.

4.Be
positive

This sounds
cliché, but it is 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 overcome the most difficult situations. Therefore,
try to see stressful situations from a more positive perspective. For example,
a complicated situation can be seen as a learning opportunity.

5.Eat and
drink in a healthy way

On the one
hand, stress often causes 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 green tea for coffee
and avoiding sugary drinks like Coca-Cola can also be positive strategies. Of
course, smoking should be avoided and alcohol consumption should be moderated
to keep the mind clear and thus avoid an easy way out of stress. Drinking two
liters of water daily helps to be more concentrated 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 tension. Laughter therapy encourages the production of happiness
chemicals such as serotonin and also reduces levels of cortisol, the hormone
related to stress.

7.Practice
Mindfulness

Mindfulness
practice our full attention is 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
investigations, improves the quality of life of people who try it, because it
teaches the ability to Be aware and helps cultivate deeper levels of care and
compassion. Like yoga and meditation, Mindfulness reduces levels of cortisol, a
hormone that is released in response to stress.

8.Sleep
better

Everyone
knows that stress can cause
sleep problems. But unfortunately, lack of sleep
can also cause stress. Adequate sleep is necessary for the mind and body to be
rested.

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. Do you have 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

The 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. Furthermore, according to
various research, playing an instrument also helps reduce stress and relieve
tension.

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