Stress! We all know this scourge. Whether at work, with family, friends, facing a relationship problem, or simply during a difficult financial situation, stress is ever-present. Sometimes, moderate stress can be beneficial. It promotes physical and mental growth. However, excessive and chronic stress is certainly dangerous. Indeed, it can cause headaches and undermine your health, thus affecting your professional or academic abilities and even your relationships. [1]Instead of letting this scourge poison your existence, try some techniques that will help you prevent and control it to stay healthy.
Understand that stress stems from our perceptions. You react very well to danger. For example, you instinctively jump to the side of the road to avoid being hit by a car and thus save your life. [2]This reaction causes your heart rate and pulse to accelerate, as well as your muscles to tense up. But you can also react this way unconsciously in much less serious situations, for example, while driving, at work to meet strict deadlines, or in your family relationships. [3]Whatever the situation, you must know how to control your reactions, so that you can "slow them down" and give your body time to recover. [4].
Identify the stressful thoughts. You may be worried because of your useless and unproductive thoughts. In this case, your body will release stress hormones. [5]Your reaction is correct if you're stressed because you encountered a bear on your path. However, it would be completely inappropriate if you're worried about being late for work due to traffic. Here are some common stressful thoughts. [6].- A statement using the verb "must/should ." Suppose you have a number of things you must , should , or shouldn't do. Stress sets in as soon as you fail to follow this rule. [7].
- Panic . You always consider the worst-case scenario or you exaggerate any situation. Even a trivial problem becomes horrible or catastrophic [8] .
- Extreme ideas . You perceive the world either entirely in black or entirely in white. In other words, instead of recognizing the complexity or the grey areas of human beings, you believe that things are either completely good or completely bad and that in between, there is no moderate position [9] .
- Fear . You are always thinking about situations you are afraid of, for example, "What should I do if my child is hurt [10] ?"
Reconsider your ideas. Often, the difficulty of a situation depends on the point of view. Pessimism, for example, illustrates a stress that can be avoided with a little effort. Instead of seeing only the problems that are causing your worry, focus your attention on the positive elements [11] .- A negative thought creates a negative mood, and the reverse is also true, as constructive ideas promote a good mood. When you're feeling down, pay attention to your thoughts. What are you thinking to yourself? Try to transform a demoralizing thought into something positive.
- For example, you might think, "I'll never be able to finish my work." Modify this idea and phrase it as follows: "If I work steadily, taking breaks, I will be able to complete this task in x hours."
- By changing your perspective, you will completely alter the intensity of your stress. Strive to be optimistic and not give in to cynicism.
Challenge your negative thoughts. Another way to combat stressful ideas is to question their validity. A thorough examination of your ideas can help you perceive them objectively instead of taking them for established truths [12] .
Evaluate your problem by weighing the pros and cons . Draw a column in which you will write the reasons for and another for the reasons against [13] . Or, if you don't have paper or time, do this exercise mentally.- Write each argument in the appropriate column. So, if you're feeling down because you've been late and you think you'll be fired, the argument for might be: "I was late twice last week, and my boss isn't going to tolerate another late arrival." The argument against might be: "My boss allows me to drop my daughter off at school before coming to work," or "We have an attendance policy that allows a limited number of tardies. Luckily, I'm still far from that limit," and so on.
Keep a journal . It may seem strange or tedious, but regularly writing down your thoughts can help you break free from your constraints. When you are in a stressful emotional or mental situation, consider writing a few lines about your concerns. This will bring you great relief [14] .- Write clearly and confidently. Your journal is private, and no one needs to read it or know the reasons for your stress. It's a safe space where you can express all your problems, emotions, ideas, and feelings [15] . Once your thoughts have been externalized, they won't take up much space in your head anymore.
- This activity can help you gain clarity and understand the origin of your stress.
- Organize your thoughts by writing down your problems. When your ideas are jumbled, you can't think clearly, which is why you feel confused and stressed. If you have a problem and are hesitating between two solutions, draw two columns, for example, on a piece of paper. Write the advantages in one column and the disadvantages in the other, to evaluate two possible answers to your problem.
Accept the idea that stress is inevitable. It's advisable to take steps to manage and reduce your stress, but understand that you'll never completely get rid of it. [16]Stress is an appropriate response to threats and challenging stimuli, and you will need to deal with it appropriately. [17].- Common stressors include studying and exams, busy schedules, the arrival of a new baby, marriage, or moving house. Some of these stressors are positive , but they will always be a source of stress in your life.
- If you learn to manage your stress in a healthy way, you will be able to more easily defuse the alarm signals it triggers, so that you are no longer constantly on edge. [18].
Avoid stressful situations as much as possible. That's obvious, isn't it? Sometimes, however, it's not easy to avoid unproductive situations. If you know of a specific person or activity that is causing your stress, try to get rid of it or at least limit your involvement. There are at least seven culprits behind unnecessary stress. Therefore, be careful not to fall into the clutches of any of them [19] .- Worrying about your spending, especially if it involves unnecessary purchases in department stores or loans made to family or friends, etc.
- Having a messy house or office.
- To be pessimistic.
- Be late.
- To dwell on evaluating one's life in relation to that of others on social media.
- To complete a task at the last minute.
- Dwelling on past events.
Get more organized . Often, you're stressed because you're overwhelmed. Keep a planner to track your to-do list . Clean your desk and check out Pinterest for tips on managing your documents and household chores. A sense of organization and a good understanding of your priorities will help you break down tasks into simpler ones and focus on what matters most to you [20] .
Learn to say no . You can't agree to do everything that's asked of you. Above all, don't pretend otherwise. In reality, the more promises you make and don't keep, the less credible you'll be in the eyes of others. To avoid this situation, strive to be self-assured and learn to say no politely but firmly. Keep a close eye on your schedule to see if you lack the time or resources to take on new tasks.- To defend themselves, a confident person maintains eye contact and speaks in a clear, not threatening, voice. If you know your schedule is completely full, say so. It's acceptable to decline, provided you respect others.
- Some people are afraid of missing out on interesting and exciting opportunities. However, their performance will be below normal because they are trying to do several jobs at once. Weigh the pros and cons before accepting a new obligation. This way, you can make an informed decision, taking into account your commitments [21] .
Learn to delegate . By trying to do everything yourself and never delegating, you demonstrate your desire to control everything and your reluctance to believe that others can do a job as well as you. Learn to reduce your stress by trusting others. Theoretically, letting go of some tasks may be difficult to accept, but you will gain more free time that you can dedicate to relaxing activities. Find reliable people to whom you can delegate stressful or difficult tasks. [22][23] .
Do some tidying up . Even the bravest person will hesitate in a messy place. Your mental state will certainly be affected if your home, office, car, or workspace is cluttered or dirty. Take a few minutes to tidy up where it's needed. Your mind will breathe a sigh of relief. Here are some tips for tackling clutter [24] .- Get rid of unnecessary things instead of piling them up everywhere.
- Form a team, for example with your spouse, family members, or friends, to clean together. Teamwork makes things much easier and allows you to work while having fun.
- Sort your papers and mail. File or discard old correspondence, if necessary. Develop a schedule to do this regularly to prevent your documents from piling up.
- Plan spaces to store frequently used items. This way, you'll find them more easily when needed.
- Tidy up your workspace after each session to prevent clutter from accumulating.
Take a few minutes to get ready. It's difficult to be punctual if you haven't prepared in advance. Every morning, dedicate a few minutes to getting ready to face the day's events. Stay in the shower a little longer than usual, put on your best suit, and start your day ready to tackle any task.
Listen to some music . It's widely accepted that music has a profound effect on mood and mental state. Relax by listening to your favorite soft music. Even if you prefer heavy metal or rap, try listening to something calmer and slower for a better effect. To subconsciously manage your stress, work with background music, whether you're studying or doing your daily tasks.- Research has established that music can alter brain function in a similar way to medication. Thus, listening to music regularly can truly help alleviate stress and anxiety [25] .
Try aromatherapy . Believe it or not, what you smell can really affect the intensity of your stress. Research has shown that the scent of lavender and orange reduces worry and stress [26] . Use a lavender air freshener at home, in the office, or in the car. You can also spray a little essential oil on your hair and skin before going out in the morning or massage it into your temples to relieve a stress-induced headache [27] .
Change your surroundings. If, despite your efforts, you are still depressed, try changing your location for a while. If you are having trouble studying or working at home, go to a café or a park. A change of scenery will help you get rid of your worries and give you a chance to breathe and regain your composure [28] .
Make new acquaintances. It's possible that the people you spend time with are the source of your stress. Don't avoid them completely, but try to meet different people. They can broaden your horizons and give you new ideas about things you've never considered. You can also engage in appropriate activities to relax. [29].
Take a bath . Some people take baths while others prefer showers. However, it's hard to deny the comfort of a warm, bubbly bath with a pleasant drink and a good book. If you're stressed, try relaxing in your bathtub. The warmth will soothe your muscles and ease your stress.
Engage in your favorite hobby. When you're stressed and anxious, it's easy to forget about leisure activities and focus on your priorities . However, you'll worsen your stress by neglecting self-care. Take up an old hobby again, such as playing your favorite sport, reading an art magazine, or going for a hike. Doing something you enjoy will help you be better equipped to deal with the causes of your stress [30] .
Try a new activity. If you don't have any old hobbies or don't yet have a leisure activity, try taking up one that interests you. It's never too late to learn a new skill. Enroll in an auditing course at a local university or find other courses in your area. Better yet, learn a new discipline, such as a foreign language or self-improvement techniques. By learning a new activity, you'll clear your mind of stressors and find it easier to relax.
Go outside. Sunlight is beneficial for combating depression caused by anxiety and stress [31] . If you can't get out into the sun, take advantage of the great outdoors. Walk in a park, hike in the mountains, or go fishing in the sea. In short, engage in an activity that interests you. It's hard to succumb to stress when you're contemplating the beauty of nature while also getting some exercise [32] .
Laugh . They say laughter is the best medicine. It might seem difficult to laugh if you're tense and worried, but by incorporating laughter into your routine, you can change your life. Watch your favorite TV show or funny videos on YouTube. You can also have fun with your best friends. Smiling and laughing trigger the release of hormones in your brain that relieve stress, quickly giving you a feeling of well-being. [33].
Have a cup of tea . Tea drinkers tend to be less stressed in the long run than those who don't. Therefore, drinking tea becomes a great way to reduce stress. Drink a cup of black tea for best results, but any type will do. A warm cup of tea will help you relax as you enjoy its pleasant flavor.
Get a massage. Massages aren't just great for your body. They also release feel-good hormones in your brain. The next time you're stressed, call your favorite massage therapist and schedule an appointment. By releasing tension from your muscles, you'll eliminate the tension that's been tiring your mind. Want to take it a step further? Ask someone you love to massage you. A massage from your partner or spouse will trigger the release of additional hormones that will virtually eliminate all your stress [34] .
Practice yoga regularly . To relieve your stress, you can practice all the different forms of yoga . Try Hatha yoga, which combines stretching, breathing, and meditation exercises. This technique calms your mind, clears your thoughts, tones your muscles, and helps you create a new awareness of yourself [35] .- You can prolong the benefits of yoga if you practice it regularly. It's best to practice early in the morning, but you can also do it whenever you're stressed. If you're in a hurry, combine your yoga sessions with others, such as warm-up or cool-down exercises.
Try guided meditation. This type of meditation can significantly reduce stress. Various meditation patterns can help you relax and calm your mind. Regardless of your religious beliefs, you can practice a meditation technique such as Tibetan Buddhist meditation or transcendental meditation to improve your focus and clarity of thought [36] .- If you're starting this activity, it's best to seek the assistance of an expert. You can also get books and videos on the subject to practice regularly.
Eat healthy foods . Some might be surprised to hear that stress relief is one of the many benefits of healthy eating. Don't let junk food and sugary sweets weigh you down and increase your secretion of anxiety-promoting hormones. Instead, consider incorporating whole grains, fruits, and vegetables into your daily diet. This will allow your body to produce more stress-fighting hormones [37] .
Exercise daily . The infamous "runner's high" isn't a phenomenon unique to runners. Physical exercise produces endorphins that make you feel good. In other words, if you're stressed, you can give yourself a pat on the back and shake off your anxiety by getting your heart pumping. Go for a bike ride or a swim . You can also work out with weights or practice your favorite movements to improve your physical and mental health [38] .
Pay attention to your sleep . When someone is stressed and overwhelmed by several things to do at once, they often tend to sacrifice their sleep. However, be aware that this is one of the most serious mistakes you can make regarding your health. Sufficient sleep allows your body to recover and relax before starting the next day [39] .- If you don't get enough sleep, your body won't be able to get rid of the excess hormones and toxins that cause stress . This can lead to a vicious cycle of stress. So, aim for seven to nine hours of sleep per night.
Cuddle more often . If you're on good terms with your partner, try to have frequent physical contact. Studies have shown that regular physical contact, kissing, and sex lead to the release of oxytocin, a hormone that promotes happiness and reduces stress [40] . It's true that some of your favorite activities improve your mental health. Engage in these activities regularly to maintain high hormone levels and thus reduce the risk of stress.
Take care of your spirituality. One of the main reasons some people participate in religious practices is to relieve stress and anxiety. If you are already part of a religious community, try to turn to it more often to find peace and serenity when you are in distress. Your religious community will likely help you to solidify your faith and strengthen your spirituality [41] .- If you suffer from chronic stress, consider joining a religious community to see what kind of guidance and inner comfort it can offer.
Maintain good relationships . It's easy to succumb to stress when your social circle is filled with unhealthy or intrusive people. Instead of having bad relationships with people who annoy you or trigger your anxiety, start cultivating supportive relationships that help you feel better. You'll benefit in the long run, even if it's difficult to find and maintain happy and enriching friendships immediately.
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