Increasingly, the world seems to be moving too fast, so it’s no wonder that stress has become a common, if unwelcome, companion in the lives of many. Work, family commitments and technology make it difficult to relax even at weekends, leading to increasingly frequent physical and mental health problems.
So today we’re talking about how to learn how to manage and reduce stress, and sharing tips on where to start.
Awareness and meditation
Mindfulness and meditation have gained a lot of popularity in the last few years as stress-reduction techniques. Mindfulness, which has its roots in Buddhist practice, involves a complete focus on the present, openness and curiosity.
Meditation encompasses both mindfulness and other techniques for calming the mind and reducing stress. Research shows that regular practice of mindfulness and meditation can reduce the body’s levels of the stress hormone cortisol.
These practices are also associated with reduced anxiety and depression, improved mood and immune function.
How to get started?
No preparation is needed to start practicing mindfulness. It can be as simple as taking a few minutes each day to breathe and observe your thoughts. If you don’t know how, you can download an app on your phone, watch an online video or sign up for a live meditation for beginners workshop.
Physical activity
Exercise is one of the most effective stress relievers. Physical activity improves physical health and positively impacts mental well-being.
Physical activity stimulates the production of the feel-good neurotransmitter endorphins in the brain. Exercise also helps to regulate mood and can relieve symptoms of anxiety and depression.
How to get started?
The key is to find a form of physical activity that you enjoy – walking, jogging, yoga or team sports. Spending at least 30 minutes every day on moderate physical activity will help you achieve significant results. You can join a gym or exercise at home with a video.
Healthy social ties
Healthy social relationships are key to managing stress. Socializing with friends and family provides a sense of emotional support and understanding.
Research shows that a strong social support network can help reduce stress and its associated health risks. Socializing reduces stress and improves overall mood and well-being.
How to get started?
Prioritize time with friends and family. Simple activities such as meeting for a cup of coffee or a walk in the park can be very rewarding. Even talking to a colleague during a short break, going outside and switching on a smoking heating device can help to take your mind off things.
Sleep and rest
Sleep plays a very important role in our well-being: a lack of sleep can exacerbate stress, while a good night’s sleep can help alleviate it.
When we sleep, our body undergoes a variety of processes that are vital to our physical and mental health. Poor sleep is associated with higher stress levels, mood disorders and impaired cognitive function.
How to get started?
Creating a sleep-friendly environment, having a regular sleep schedule and avoiding stimulants such as caffeine before bed can improve sleep quality. Try not to use the phone or watch TV before bedtime, and relax by reading or taking a warm bath.
Balanced diet and nutrition
What we eat has a big impact on our well-being, including our stress levels. A balanced diet provides the body with the nutrients it needs to cope effectively with stress.
In addition, certain foods can enhance the body’s ability to cope with stress. For example, omega-3 fatty acids, which are found in fish, reduce stress levels and improve mood. Conversely, diets high in sugar and fat can increase stress.
How to get started?
Don’t try to make too many changes at once. Start by slowly incorporating a variety of fruits, vegetables, lean proteins and whole grains into your diet. Also limit your intake of caffeine and sugar, which can increase stress and anxiety levels.
Time management and organization
In addition to the five methods described above, effective time management and organization are also essential for reducing stress. Every day we multitask and take on too many commitments, but learning how to manage our time effectively can greatly reduce the stress they cause.
Conversely, inadequate time management can only lead to more stress, anxiety and even depression. When we are overloaded with tasks and deadlines, our bodies release more cortisol, which further increases the feeling of stress.
Effective time management can create a sense of control and competence, which reduces stress levels.
How to get started?
Start by prioritizing tasks and setting realistic goals. Use paper or digital planning tools to keep track of deadlines and commitments.
Learn to say no to extra responsibilities and, when your schedule is already overloaded, delegate tasks where possible. Also make sure your schedule includes breaks and free time to avoid burnout.
Take up hobbies and creative activities
Hobbies and creative activities can also be a powerful stress reliever.
Creative activities provide a break that allows the mind to relax and recover. Activities such as painting, gardening, playing a musical instrument or doing needlework can induce a meditation-like state, helping to reduce stress and improve mood.
How to get started?
Make time each week for a favorite hobby or creative activity. It doesn’t have to be a structured or expensive activity; even simple things like drawing, knitting or DIY projects can be effective.
By combining mindfulness, exercise and socializing with enough sleep and a balanced diet, you will have a whole arsenal of tools to help you manage stress effectively. But remember, the goal is not to eliminate stress completely, but to develop skills and habits that will help you reduce it effectively.
