Table of Contents
Definition of Stress
Stress is an integral part of life. No matter our age or schedule, we all live from it. Although our opinion on the subject is rather negative, stress has its good sides: it forces us to surpass ourselves physically and mentally. A demanding job to strengthen the body and deadlines motivate us to complete tasks.
Stress can increase performance, but when it’s too intense, it can hurt it. Sometimes, the stress-causing by certain factors, such as deadlines at work or school, is temporary and dissipates once the stressor is aloof. However, ongoing or chronic stress can raise diabetes, heart disease, cancer, or even early death.
Causes of Stress
- Work-related Pressure
- Life Transitions and Changes
- Academic Pressure
- Academic Stress
- Financial Pressure
- Health-related Stress
- Technology and Information Overload
- Cultural and Societal Factors
- Time Management and Overcommitment
- Personal Expectations and Pressure
- Traumatic Events
- Uncertainty and Ambiguity
- Environmental Factors
Tips to Relieve Stress
Breathe to Relieve Stress
Ah! It is not a myth. You were breathing influences stress and its symptoms. By simply taking a few seconds to breathe deeply, you will be able to calm down quickly. Retreat to a quiet place, put one hand on your belly, and inhale deeply through your nose, slowly counting to four. Then exhale through the mouth, always counting to the number four. Feel the air entering your lungs. Focus on the breath in your mouth.
Enjoy a Good Night’s Sleep
Restless sleep rarely portends a great day. Conversely, a great good night’s sleep can contribute to feelings of invincibility. While fatigue usually increases adrenaline levels, making it more vulnerable to it, rest improves productivity. Getting enough sleep is essential to performance and facilitates stress management.
Go out for fresh air for 5 minutes to top Chrono. However, the workout does not stop there: you will have to pad paying attention to all the sensations that stimulate your senses, for example, the heaviness of your steps, the wind on your face, the fabric of your gloves on your hands, the song of birds or the small rocks on the sidewalk.
Reduce Your Caffeine Intake
Caffeine is a stimulant found in coffee, tea, chocolate, and energy drinks. High doses may increase anxiety.
People have different thresholds for how much caffeine they can tolerate.
If you notice that caffeine makes you nervous or anxious, consider reducing it.
While many studies show that coffee can be healthy in moderation, it’s not for everyone. In general, five cups or less a day are considered a moderate amount. Opt for teas and herbal teas. Japanese tea is renowned for its benefits against stress and anxiety.
Exercise to Relieve Stress
Physical activity is very beneficial for mental health. In times of stress, exercise helps channel the released adrenaline into the body. In addition, physical activity releases the hormones serotonin and endorphins, which contribute to feelings of well-being. Doing cardio is fantastic, but even less intense exercise, like walking, can help.
Visualization is a great tool and can be used for all situations. In this case, you will most likely be able to lower the stress levels by visualizing a place, real or imagined, in which you feel excellent.
The important thing is not necessarily to see images in your head, but above all to strive to feel the sensations of relaxation and well-being that this place gives you. I invite you to perform this visualization regularly, for 5 minutes, even in quiet moments. It will help the effects to be faster when you feel the need.
Listen to Soothing Music
Listening to music can have a very relaxing effect on the body.
Slow-paced instrumental music can induce the relaxation response by helping to lower blood pressure, heart rate, and stress hormones.
Some types of classical, Celtic, Native American, and Indian music can be particularly soothing, but simply listening to the music you love is also effective.
The sounds of nature can also be very soothing. It is why they are often integrated into relaxation, yoga and meditation music.
Above all, do not despair: it is possible to overcome stress by taking the time, changing certain habits, and with the right tools. Patience!
While stress and anxiety can occur in your workplace and personal life, there are many simple ways to reduce the pressure you feel.
These tips often involve moving your mind away from the source of stress.
Exercise, mindfulness, music, and physical intimacy can all help relieve anxiety – and they will also improve your work-life balance.