10 essential tips to reduce stress

The stress It affects many people, and it is not surprising with the lifestyle of Western societies. One of the pioneers in the investigation of this phenomenon was Hans Selye, in the 1950s.

Since then, many experts have been providing more and more knowledge about what stress is and how it occurs, and different models have emerged to help people who suffer from it, such as the Demand-control-social support model of Karasek and Johnson (1986), who affirm that the source of stress is found in the mismatch between existing demands and the control that the person has to face these demands, and which takes into account social support as a decisive variable that affects this phenomenon both directly and hint.

Stress is a complex phenomenon

Stress is often a complex phenomenon, especially in the work environment, where job variables come into play. work and the organization, but also the expectations of an individual and his ability to cope with situations complex.

Therefore, in extreme cases, it is necessary to go to an expert if you do not want to end up suffering what is known as

burnout or burnout syndrome. It is also essential to go to the psychologist when stress is the result of a traumatic situation, which may require psychological intervention to reduce suffering and treat the problem from the beginning root.

10 tips to reduce stress

Now, if you are going through a time when you feel stressed, you have begun to notice that the situation in which you find yourself is great and is affecting your day to day, in today's article, I am going to give you some tips so that you can reduce the characteristic symptoms of this phenomenon.

1. Manage your time effectively

Poor time management is one of the most frequent causes of stress. Being late to all places, having a full email inbox, studying last minute for exams, taking on a lot of assignments and not finishing any, etc. are situations that cause anxiety and lack of control.

Therefore, a correct organization of time is the best way to prevent stress. If you want to learn to manage your time efficiently, there is a wide range of courses and workshops to help you keep your schedule under control.

2. Don't be a perfectionist

The perfectionism it is the belief that perfection must be achieved in everything that is done. This might seem positive, but it can lead to negative consequences, for example: being more tense and distressed, not enjoying accomplishments, or being more stressed.

In an article published in Infosalus, the psychologist Francesc Quer, secretary of the Organizational and Work Psychology Section of the Official College of Psychology of Catalonia, he affirms that: "The person in whom perfectionism causes problems is subject to strong stress, presents symptoms of anxiety and symptoms that hide high degrees of stress".

3. Practice yoga

The yoga It is a millenary physical and mental practice that has been expanding throughout the world due to its benefits for both the body and the mind. It has more and more followers because It is a discipline that seeks well-being, inner peace and implies a lifestyle that commits to having healthy habits.

Today, it is not surprising that the current pace of life leads many people to suffer stress, causing psychological health problems. Many are the studies that affirm that the regular practice of yoga is positive to combat this phenomenon. One of them is the research carried out by Thirthalli and Naveen (2013), which concludes that this ancient practice reduces the levels of cortisol, a hormone that is released in response to stress, and is necessary for the body as it regulates and mobilizes energy in situations stressful. Now, if we have too much cortisol or it increases in situations that we do not need it, it causes negative effects for the body and mind.

4. Be positive

This sounds cliché, but it's true, because how you think has an effect on your stress levels. If you think negatively about yourself or the situation, your body reacts with tension. Regaining your sense of control and adopting a positive attitude towards stress can help you get through the most difficult situations. Therefore, try to see stressful situations from a more positive perspective. For example, a difficult situation can be seen as a learning opportunity.

5. Eat and drink in a healthy way

On the one hand, stress tends to cause us to alter our healthy habits, so in the situations in which we find ourselves stressed, we must try to lead a lifestyle that is not harmful. On the other hand, an unhealthy lifestyle causes us to have less resistance to stress.

Eating healthy allows you to be well nourished to cope with stressful situations. It is important to have a good breakfast, because, otherwise, we can suffer a significant drop in energy during the day. Substituting coffee for green tea and avoiding sugary drinks like Coca-Cola can also be positive strategies. Of course, you should avoid smoking cigarettes and moderate alcohol consumption to keep your mind clear and avoid the easy way out of stress. Drinking two liters of water daily helps you to be more focused and in a better mood.

6. Use humor and laughter

The benefits of humor and laughter are multiple both physically and mentally. That is why laughter therapy is used to manage stressful situations and to relieve physical and emotional tensions. Laughter therapy encourages the production of happiness chemicals such as serotonin and also reduces levels of cortisol, the stress-related hormone.

• Do you want to know more about this alternative therapy? You can visit our article: "Laughter therapy: the psychological benefits of laughter”

7. Practice Mindfulness

The practice of Mindfulness o Mindfulness has been shown to be effective in reducing stress levels. In fact, there is a specific program called “Mindfulness-based Stress Reduction Program (MSBR)” that lasts 8 weeks and that, according to different research, improves the quality of life of people who try it, because teaches the ability to be mindful and helps cultivate deeper levels of care and compassion. Like yoga and meditation, Mindfulness lowers levels of cortisol, a hormone released in response to stress.

• Don't you know what Mindfulness is? In our article “Mindfulness: 8 benefits of mindfulness " we explain it to you

8. Sleep better

Everybody knows that stress can lead to sleep problems. But unfortunately, lack of sleep can also lead to stress. Adequate sleep is necessary so that the mind and body are rested.

The feeling of tiredness increases stress, since it does not allow us to think clearly and can aggravate the stressful situation and affect our mood. Have you been having trouble sleeping lately?

• Here are some tips to help you sleep better: "10 basic principles for good sleep hygiene”

9. Practice physical exercise

Surely many of you have gone to the gym to disconnect on more than one occasion, because after a hard day at work, there is nothing better than going to play paddle tennis or practice kick boxing. Besides physical benefits of exercising, physical activity also reduces stress.

Physical exercise increases the production of norepinephrine (norepinephrine), a neurotransmitter which can moderate the brain's response to stress, and produces neurochemicals such as endorphins or the serotonin, which help improve mood.

10. Harness the power of music

The music It can have a profound positive effect on both the emotions and the body. If music with a slow tempo can make a person more alert, music with a slower tempo can relax the mind and muscles, helping to release the tension of the day.

Therefore, music relaxes and is effective for stress management. In addition, according to various research, playing an instrument also helps reduce stress and relieve tension.