Stress relief comes from learning to control your thoughts, emotions and take charge of your lifestyle. How? Here we leave you our top 10 tips that psychological research has shown to help reduce stress in the short and long term and that can help you enjoy life again!
- Sleep well– A dream of little or poor quality can have serious consequences. Not only affects your physical health, but lack of sleep can also contribute to anxiety and general stress. In addition, it can become a vicious circle, since anxiety often leads to interruptions in sleep. Especially those days of greatest fatigue, try to schedule a total of seven to nine hours of sleep and see what some nights of good sleep can do on your stress levels. We suggest visiting Best Facials in Manhattan.
- Exercise– When you begin to feel anxious or stressed, exercise is one of the best medications. Exercise has a positive impact on overall health, but it has also been shown that exercise increases your energy and mood. The greater the training intensity, the more beneficial it will be.
- Eat well– Foods rich in vitamin C, such as oranges, lemons or grapefruit, can help reduce stress hormones. Omega-3s, such as those found in salmon and other fatty fish, as well as in nuts and seeds, also have a calming effect. In general, eating a balanced diet can help your body to manage stress better. Part of eating well means focusing on whole grains, vegetables, and fruits.
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- Breathe deeply– Conscious breathing is a powerful element against stress. It helps to reduce the stress hormone, decrease the heart rate and blood pressure.
It’s very simple:
- Sit quietly with one hand on your stomach and the other on your chest.
- Breathe slowly and deeply through the nose, filling the lungs completely.
- Hold your breath comfortably for a few seconds.
- Exhale slowly through the mouth until all the air has come out.
- Repeat several times (at least 5x).
- Disconnect– Disconnecting is one of the most important things on this list, because if you cannot find a way to disconnect (electronically) from work, then you have never really left work. Being available 24 hours a day, 7 days a week exposes you to a constant flow of stressors, preventing you from refocusing and recharging yourself. If you cannot avoid emails and work calls completely during the weekend, try to plan specific times (maximum one hour a day!). Scheduling short blocks of time will reduce stress without sacrificing your availability.
- Connect with your spirituality– Spirituality can help relieve stress, probably because it encourages feeling connected with others and giving meaning to things. You can nourish your spiritual side by doing something to help others, volunteering for a cause that means something to you, reading an inspiring story, practicing mindfulness, meditating, praying … etc. The goal is to do something at least once a day that takes you to self-reflection.
- Learn to say no– Being complacent is a one-way ticket to stress, guess what … You cannot please everyone all the time! Give yourself permission to say no. If you’re worried about not liking people for sometimes saying no, think again. People will probably love you and respect you more if you are honest with them instead of committing to a thousand things and having to cancel them at the last minute. Work on thinking the best ways to say no. Think about your personal limits and the situation you have in hand. When you say no, do it in a nice way that makes your limits clear. It is also very important to work to avoid guilt after saying no. You have the right to refuse an invitation or a favor. It is good to make you and your mental health a priority for you.
- Laugh– Laughter is the best medicine! Laughing out loud increases oxygen and blood flow, which automatically reduces stress. Not taking life too seriously can help everyone to live a better and easier life. Is there a funny meme or a YouTube video that always makes you laugh? When it comes to stress, laughter is a powerful way to change your mood. The next time you feel stressed; try to see it with humor. By rethinking the circumstance, you take away iron and weight.
- Think positive– The positive thinking that usually brings optimism is key to the effective management of stress. Sometimes we think too much and our overly thoughtful mind leads us to the worst case … To overcome the stress that this causes, we must avoid that kind of fatalistic thinking. Positive thinking can give you more confidence, improve your mood and even reduce the likelihood of developing hypertension, depression or other disorders related to stress. The next time you find yourself having negative thoughts, ask yourself: “Is this true?” And slowly change to more positive thoughts; you will probably feel a tangible sense of relief.
The following tricks can help you:
Start the day with a positive affirmation. Say before the mirror, even if you feel silly, phrases like “Today will be a good day” or “Today I will be wonderful”. You will be surprised how much your day improves.
Focus on the good things, however small they may be: when you encounter an obstacle, focus on the benefits it can bring you, no matter how insignificant they may seem.
Find the fun part: allow yourself to experience humor even in the most difficult situations. Remind yourself that this situation is probably a good anecdote later and try to make some joke about it.
Turn mistakes into learning: instead of focusing on how you failed, think about how you will do next time.
Transform your negative internal dialogs into positives: negative internal dialogues can appear very easily and it is often difficult to notice. When you catch yourself doing it, stop and transform those negative messages into positives. For example, “I am so bad at this” becomes “When I have more practice, I will be much better at this”. “I should not have tried” can become “It did not work as planned, maybe next time”.
Pay attention to the present: most sources of negativity come from the memory of a recent event or the exaggerated imagination of a possible future event. Stay in the present moment.
Surround yourself with positive people.
- Give hugs:hugs are good stress relievers. Getting a good squeeze before entering a stressful situation can help calm you down a bit. The reason for this is that when we hug or kiss a loved one, our oxytocin levels increase. This powerful hormone is often called “the love hormone” because it promotes attachment in relationships, even between mothers and their newborn babies. And the more, the Better! If you find it strange to hug your colleagues at work, keep those hugs for friends and family