Stress is undoubtedly the "evil of the moment." Hard to find someone who has never surrendered to him, manifesting symptoms such as lack of patience with everything and everyone around him, sleepless nights, excessive tiredness?
Lizandra Arita, a clinical and institutional psychologist, comments that the term stress applies to any stimulus or change in the external or internal stress-generating environment that threatens a person's socio-psychosomatic integrity, physical, chemical or biological properties. psychosocial.
Stress can be caused by something that requires adaptation or change in our usual environment. Does the body react to these changes with physical, mental and emotional responses ?, explains the psychologist.
It is important to stop to think that even children are subjected to stressful situations when, for example, they are close to school assignments, in the middle of tests, etc. But, of course, the problem is often much more common in adulthood, when people have many commitments to fulfill and, at certain stages, may feel very pressured in this regard.
What usually causes stress?
According to Lizandra, the main causes of stress are:
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- Preview of important events such as weddings and birthday parties;
- Death of a loved one;
- Crowds;
- Traffic congestion;
- Pregnancy;
- Accidents;
- Divorce;
- New job;
- Deadlines;
- Court issues;
- Financial problems;
- Diseases.
But the main question is: how to deal with stress? There are simple tips that can help a lot to control this evil!
1. Avoid foods that can increase stress.
Lizandra points out that eating can worsen and also improve stress. "In other words, everyday stress can be potentiated by poor diet," he says.
• Alcohol and caffeine can affect mood, acting on the central nervous system, causing insomnia, headaches, anxiety and digestive symptoms such as heartburn, stomachache, gastritis, poor digestion. And as a result of the increased activity of metabolism, there may also be muscle fatigue ?, exemplifies the psychologist.
Some foods act to increase stress, such as soda, coffee, teas and chocolates. "That's why it's important to avoid these foods, as well as processed and processed foods, alcoholic beverages, yellow cheeses and refined carbohydrates (breads, cakes and pasta with white flour)," explains Lizandra.
2. Take it easy
In addition to avoiding certain foods, Lizandra explains that it is important to eat every 3 hours in quiet and noisy environments. This helps a lot in stress management. Fruits, vegetables, and plenty of fluids also make the body work better, soothing the mind. The mind is healthier when the body is healthier, no doubt?
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3. Exercise often and with pleasure.
Is it not enough to simply say, "I go to the gym daily?" and feel that this is a burden, a must? Ideally, each person should identify what calms and soothes their stress, according to psychologist Lizandra.
When a person engages in some physical activity, he or she is releasing various substances into the bloodstream that increase the feeling of well-being and pleasure. The main one is endorphin, a natural substance produced by the brain during and after physical activity. It is considered a natural pain reliever, reducing stress and anxiety, relieving tension and even being recommended in the treatment of mild and moderate depressions ?, explains Lizandra.
4. Choose activities that soothe
Many people calm down by boxing or jogging, for example, but can others do better with calmer activities such as yoga, or by sticking to relaxing massages, meditation, acupuncture?
Ideally, research on the most varied activities and choose the one that really gives you pleasure and allows you to relax, forgetting the problems / worries of everyday life.
5. Identify the source of stress
Thinking about what is causing stress is very important, just to avoid it. The answer is probably within you, but it can be extremely important to seek professional help, so don't hesitate to do so!
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"Stress may be related to practical issues, but also to various emotional issues and, for proper treatment, are indicated psychology professionals, therapists and psychiatrists," says Lizandra.
"Psychologist and therapist will treat the emotional part, helping the patient understand why stress is triggered in him, and the psychiatrist will help with medications, controlling the most severe symptoms and seizures," adds the psychologist.
6. Get organized to make your day lighter
Organizing is very important, not in order to charge you more, but in order to make your daily life lighter, to focus on the now so as not to suffer in advance.
Have an agenda always at hand, after all, you don't have to remember absolutely everything you have to do? Write down your important commitments and above all know how to separate? What needs to be done today? What can be done tomorrow?
This, however, is quite different from procrastinating! So try to keep your schedule under control to avoid the backlog of tasks and of course more stress.
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7. Overflow your emotions
Do this not only by exercising, but also by expressing your feelings, talking about them, either with professionals or friends.
But besides that, smile! Laugh! Talk about good things, be positive (and don't just talk about your problems)? As cliche as it sounds, laughter is still the best medicine!
8. Slow down
Each person has their own pace, so learn to respect yours. Have a co-worker who produces a lot more than you do on a daily basis? Patience, this is his pace, not yours!
Also change small habits in your daily life: have lunch calmly, enjoying the meal; take a few minutes to have your coffee; breathe, start practicing the famous? breathe in through your nose and breathe out through your mouth? as often as necessary to calm the mood, among other simple things.
9. Don't Take Everything So Seriously
Received a review? Do not be exalted. Take it easy to reflect on her? If you find it valid / constructive, great, try to improve at this point? But if you think it doesn't fit you, just ignore it.
Do not storm in a glass of water in the face of minor unforeseen events, annoyances and problems.
10. Set aside a time of day to simply rest
Intervals are important. Take at least 10 minutes of your day to simply relax, whether at work, at home or in the car. But right now, totally disconnect yourself from the rest: cellphone, computer, TV, etc.
11. Know how to say no? and impose
Have you received any new tasks from your service and you think you won't be able to handle it? Don't be afraid to say that! Be honest with yourself and admit it when you are unable to perform certain types of tasks or do not have time for it.
You received a friend request for help, but can't help right now? Explain this to him and ask if you can't solve it later.
Do you think you're overloaded at work? Talk to those responsible, expose it? The other does not always know what is going on in your life and within you.
12. Set aside at least a few hours a week to do something you enjoy.
Go to the mall, go out to a bar or restaurant with friends or boyfriend, watch a movie or a show at home? Do it all for free of charge!
Often, little moments of pleasure like these get reserved? only for the weekend, but it's good to live them midweek too, making it lighter and hotter.
13. Enjoy Your Weekend
On the weekend especially, get off work. Travel, go out with friends, get together with family, sleep more? Do all sorts of things that, as simple as it sounds, give you pleasure.
14. Doesn't Cover So Much
Do not feel bad when you realize that you are not able to perform a certain type of task. No one is good at all. Also, ask for help when you need it. Don't be afraid or ashamed to say you need someone's help.
Forgive yourself and allow yourself to forgive: try not to keep the hurt of others or to brood over things you have done and repented.
And, very importantly: leave work at work. Especially if you work from home, set schedules and stick to them.
15. Wish for a restful sleep
Don't want to spend the night working, for example. Know the importance of sleeping well for about 8 hours daily.
When you go to bed, turn off the TV, the phone, and slowly? your thoughts so that sleep will come and be truly restorative!
These are all simple tips, but in the rush of everyday life, people don't value it.
But it is worth noting that in many cases of stress, professional help will also be needed! "The person recognizes that they are stressed by some emotional evidence, such as suffering in anticipation, negative thoughts, not having flexibility for anything or not knowing how to get out of simple situations," comments Lizandra.
? Lack of flexibility is undoubtedly one of the biggest clues. If something goes out of the scheme she has planned, she cannot have the flexibility and waist set to change the route. This is a good tip to know the level of stress ?, adds the psychologist.
In addition, Lizandra explains that physical symptoms also count: severe and recurring head, neck and shoulder pain, difficulty sleeping, extreme tiredness and muscle fatigue. These are very classic symptoms of a high level of stress. So if you are, feel free to seek professional help!
SELF CARE ROUTINE IDEAS ???? (20 activities to reduce stress + feel better) (March 2024)
- Wellness, Stress
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