10 essential tips to reduce stress
The stress It affects many people, and it is not surprising with the lifestyle of Western societies. One of the pioneers in the investigation of this phenomenon was Hans Selye, in the 50s.
Since then, Many experts have been contributing more and more knowledge about what is and how stress occurs , and different models have emerged to help people who suffer from it, such as Demand-control-social support model of Karasek and Johnson (1986), which states that the source of stress is in the mismatch between existing demands and the control that the person has to meet these demands, and that social support is taken into account as a decisive variable that affects to this phenomenon both directly and indirectly.
Stress is a complex phenomenon
Stress is usually a complex phenomenon, especially in the workplace, where variables of the workplace 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 or burning syndrome. It is also essential to go to the psychologist when stress is the 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 am going to give you some tips so that you can reduce the symptomatology characteristic of this phenomenon.
1. Manage your time effectively
Poor time management is one of the most frequent causes of stress. To arrive late to all the places, to have the electronic mail tray full, to study at the last moment for the exams, to assume many tasks and not to finish 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 how to manage your time efficiently, there is a wide range of courses and workshops to help you keep the agenda under control.
2. Do not be a perfectionist
Perfectionism is the belief that perfection must be achieved in everything that is done. This may seem positive, but it can cause negative consequences, for example: be more tense and anxious, not enjoy the achievements or be 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".
3. Practice yoga
Yoga is a millennial physical and mental practice that has been expanding throughout the world due to its benefits for both the body and the mind. It has more and more followers because is a discipline that seeks well-being, inner peace and implies a lifestyle that commits to healthy habits .
At present, 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 millenary practice reduces the levels of cortisol, a hormone that is released in response to stress, and that 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 do not need it, it causes negative effects for the body and the mind.
4. Be positive
This sounds like a topic, but it's true, because how you think it has an effect on your stress levels . If you think negatively about yourself or the situation, your body reacts with tension. Recovering your sense of control and adopting a positive attitude to stress can help you overcome the most complicated situations. Therefore, try to see stress 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 deal 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, the consumption of cigarettes should be avoided and the consumption of alcohol should be moderate to keep the mind clear and avoid in this way the easy exit to stress. Drinking two liters of water daily helps to be more concentrated and with better mood.
6. Use humor and laughter
The benefits of humor and laughter are multiple both physically and mentally . That's 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, in addition, reduces the levels of cortisol, the hormone related to stress.
Do you 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 Full attention has been shown to be effective in reducing stress levels. In fact, there is a specific program called "Stress Reduction Program based on Mindfulness (MSBR)" which lasts 8 weeks and which, according to the different researches, improves the quality of life of the people who try it, because teaches the ability to be aware and helps cultivate deeper levels of attention and compassion . Like yoga and meditation, Mindfulness reduces the levels of cortisol, a hormone that is released in response to stress.
Do not you know what Mindfulness is? In our article "Mindfulness: 8 benefits of mindfulness" we explain it to you8. Sleep better
Everyone knows that Stress can cause sleep problems . But, unfortunately, lack of sleep can also cause stress. Sleeping properly is necessary for the mind and body to be rested.
The feeling of tiredness increases the stress, since it does not allow to think clearly and can aggravate the stressful situation and affect our mood. Is it hard for you to sleep lately?
Here are some tips to sleep better: "10 basic principles for good sleep hygiene"9. Practice physical exercise
Surely many have gone to the gym to disconnect on more than one occasion, because after a hard day's work, there is nothing better than going to play paddle or practice kick boxing. In addition to the physical benefits of exercising, physical activity also reduces stress.
Physical exercise increases the production of norepinephrine (noradrenaline), a neurotransmitter that can moderate the brain's response to stress, and produces neurochemicals such as endorphins or serotonin, which help improve mood.
10. Take advantage of the power of music
Music can have a profound positive effect on both the emotions and the body. If music with a quick 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.
So, music relaxes and is effective for stress management . In addition, according to several investigations, playing an instrument also helps reduce stress and alleviates stress.
