8 techniques to avoid stress

The lifestyle we have in place does not stop accelerating the pace and with him also we. To the daily responsibilities that require our attention, more and more stimuli are added that we have at our fingertips when the time we have is the same.

Probably more than once our nerves end up taking their toll. Nothing better for this than having some techniques to avoid stress.

8 powerful techniques to avoid stress

Here are some effective guidelines so that nerves and stress do not condition your well-being:

1. Eliminate the consumption of excitants

When the feeling of anxiety is so overwhelming that it makes it difficult to manage properly Even in everyday situations, the worst thing we can do is increase our level of nervousness. It's time to pay attention to the amount of stimulating or exciting substances that we consume daily and avoid them or, if it is difficult, reduce them to minimal doses.

This is how we find coffee, tea or cola drinks containing caffeine or theine. Also for the most chocolatiers, try not to drink too much chocolate with a high cocoa content (greater than 70%) during those days. It is essential to put aside energy drinks that are a real bomb because of the combination of caffeine, huge amounts of sugar and taurine they contain.

And with regard to smokers, warn them that, despite the general idea that smoking helps them relax, nothing could be further from the truth; nicotine has a high arousal capacity that will only aggravate your condition.

2. Keep a journal to manage situations

When the origin of nervousness is due to the fact that going through an emotionally complicated stage, a good technique to avoid stress is to have a small notebook that you always carry in your bag.

In it we will be able to overturn those situations that touch a nerve and, through writing, try to channel that discomfort (and Also a pen that works, lest wanting to write and not being able to do it is the last straw and let's finish more unhinged).

If you do not stop thinking about the same issue that you are quite worried about and you cannot focus on other issues that you have to attend to, take note of the idea that causes that concern And knowing that when you finish what you have to do you will be able to dedicate a moment and all your attention to it, it will be of great help for several reasons:

• On the one hand, to prevent your worries from boycotting the power to take care of the rest of the plots of your life.
• On the other hand, when you have that moment to feel and reflect on what is affecting your tranquility, through writing you will be able to internalize your emotions and investigate in search of solutions of a clearer way.
• And also, keeping that notebook over time can help you get to know yourself better and even not forget what with all this you have learned, since everyone who forgets his story is condemned to repeat it.

3. Resort to diaphragmatic breathing

We are tired of hearing in the midst of these stressful situations that someone who seems to come to solve everything with some magic words: "Take a deep breath." And while it is not exactly a matter of filling your lungs with air and just letting it go, there is a reason for it. Diaphragmatic breathing serves as a relaxation technique, since it is very useful to reduce anxiety levels when they are triggered.

Once you understand the correct way to do it, it is very easy to practice and can be done anywhere without being particularly flashy. Have you ever observed how a baby breathes when he is sleeping peacefully on his back, while his tummy swells and deflates with each breath? Well, that would be the perfect example of what diaphragmatic breathing is.

A very illustrative way to realize if we are doing it well would be to practice it at home, lying down in a comfortable and quiet place with comfortable clothes. We would rest our hand at the level of the navel and begin to breathing trying to inflate and deflate the lower part of the belly. With each new inspiration we would try to make it slower and deeper, as well as its expiration. If we are doing it properly, we will observe how our hand goes up and down smoothly.

Once we have gotten the hang of it, we will only have to resort to it when we need it to regain our composure.

4. Take care of diet and sleep

If we pay attention to the way we behave when we are very nervous, it seems that we are trying to increase our stress level. And it is that we do not even realize that we begin to alter the habits that help us maintain our health.

As far as food is concerned, either we lose our appetite or we compulsively eat those things that we lose and are not exactly the healthiest; sweets loaded with sugars, salty snacks or products very high in fat. All this has to do with the sensations that they produce in our brain, something like a “wellness kick” for when we feel overwhelmed.

Knowing that we have that weakness, the ideal is to anticipate those moments and try to bring a healthy snack with us (but also appetizing) such as fruit, yogurt with a little oatmeal or some nuts. The issue is not to let stress end up causing nutritional imbalances that can further aggravate the problem.

And when it comes to sleep, think about how irritated, thick, and exhausted you feel the next day when you've had little sleep. Well imagine how the situation can get worse if your worries also invade your nights on a recurring basis. Don't lose sight of this fact and try to sleep 7-8 hours a day. It will be key to avoid stress.

5. Natural products

Sometimes we may need a little extra help to regain lost serenity. For those times when you have tried everything and cannot control nervousness, it may be useful to have a natural remedy.

We have some plants with relaxing effect such as linden, lemon balm, orange blossom and passionflower, which can be consumed in infusion or in a more concentrated way in the form of extracts. They can be used both during the day and before going to sleep.

Valerian is also a great remedy for states of stress but its use should be exclusively during the day, because paradoxically it can cause difficulty in falling asleep.

In aromatherapy we have the essential oils of orange blossom, lavender and chamomile. They can be used in essence diffusers or diluted in a vegetable oil to apply on the skin. A few drops can also be placed in a handkerchief to take with you during the day or to put next to the pillow at night.

In any case, you have to be very cautious with the use of any of these products, because the fact that it is natural does not imply that it is harmless. If possible, it is advisable to seek the advice of a professional.

6. Do sports regularly

When you feel overwhelmed and need to channel that discomfort, counts on exercise as an ally because it is one of the best techniques to avoid stress.

By doing so, you will not only generate endorphins that your body and mind will greatly appreciate, but also you will have a way to release excess energy that prevents you from maintaining an ideal state to manage your ideas.

It can be helpful, if you can afford it, to go for a jog or brisk walk at times of greatest stress to help you release it. But what is recommended is include some kind of sporting activity In your day to day.

7. Discover mindfulness

The popularity of mindfulness does not stop growing, and is mainly due to the ability to adapt to different contexts and situations.

When it comes to including it among our techniques to avoid stress, it is not only because it can serve as a excellent relaxation technique, but also because working on the concept of mindfulness serves to focus on the issue you are dealing with at the time.

And taking into account the relationship that stress has with our tendency to focus on past or future issues rather than those that concern us in the present, using mindfulness techniques will help us to avoid the anxiety of worries.

8. Bet on positive environments and laughter

One of the best therapies for stress is good humor with which to be able to relativize moments of tension, and nothing like laughing heartily to relax and feel much better.

Without expecting that things have to change to be to our liking, we can always contribute from ourselves, with our attitude and our words, to create a pleasant climate in which to develop, work or interact.

Because, don't forget it; where the positive predominates, stress has it more difficult to settle.