We all feel stressed at one time or another. It is a normal reaction against confrontation of a sudden change or challenge in life. But stress that persists for more than a few weeks can affect your health. Learn healthy ways to manage stress and stop it from making you sick.Stress is unavoidable on many occasions, but we must not allow it to paralyze us or debilitate our health. Think about the answer to these questions: Do you feel imbalances in your life? Do you overcome daily problems? Do you think you can't handle everything? If you answer yes to two of these questions, you may be moving into the "dark zone" due to stress. Here are some tips to combat stress.
How to combat chronic stress?
1. Start a diary
This is a great tool to combat stress. You don't have to write page after page about what's going on in your life like you're a teenager. A simple sentence or several (depending on how you feel) is enough. Recognizing what your stressors are can help you take the initiative to combat them. You just have to write what is happening and how you feel about that situation.The simple act of writing can be a fantastic emotional release and can help you focus on other issues than those that cause you stress.
2. Change your perspective
Remember that nothing in life is by nature stressful. Stress is just a state of mind that varies depending on how a person perceives a circumstance. This does not mean that it is not real, but it does imply that you can change the way you see what happens to you. Psychologists call this "Cognitive Reformulation" and it has been shown to be effective in many people and problems.There are many ways to reframe. You can open yourself up to more possibilities, not just being left with what you think when the stressful situation occurs. Think about how someone from another company, industry or country would act. Focus on what your weakness is and think with what strength you have that you can overcome. What it is about is discovering new possibilities to face a problem.
3. Don't forget magnesium
Magnesium deficiency can generate a state of hypersensitivity to stress. This is because magnesium helps reduce cortisol levels in the body, the main hormone released during stressful situations and linked to most health problems. If your cortisol levels are always very high, you can also risk sleep disturbance, depression, bad mood, and loss of muscle mass.A quick way to get magnesium is to eat nuts: walnuts, almonds and cashews are the ones that will offer you the most magnesium.
4. Breathe deeply
Sometimes stress appears without warning. But many others you can feel how it arrives. In this case, the physiological response is normally to breathe faster, almost to hyperventilation. Do not do it. The next time you feel the feeling of stress, take a deep breath, take air in through your nose, feel your gut fill with oxygen little by little and expel it through your mouth, also little by little. Repeat this activity for a time, whatever is necessary for your body to calm down and regain control over your emotions.Deep breathing is so effective that once you have tried it you will wonder why you don't always do it. You can do it. In fact, it is a change that can dramatically improve the way you feel.
5. Go for a walk
Exercise is great for stress. But it doesn't have to be very intense and you don't need to join a gym either. Sometimes the best way to combat stress is to take a walk. Just 10 minutes of walking can be enough to make you feel more relaxed and get back to work.6. Eat dark chocolate
It is well known that chocolate helps to combat stress. But perhaps what you did not know is that not just any chocolate. It has to be dark chocolate. What you can do is buy the chocolate with the highest percentage of cocoa that you can find or that you can eat, since not everyone likes it the same.7. Drink tea
Probably when the stress comes to you, you will tend to make yourself a cup of coffee to spend the day, to activate yourself and to be able to face the job. However, you may not have realized that coffee increases cholesterol levels and increases the production of adrenaline, which is the hormone with which we respond to stress. This can lead to fatigue, anxiety and mood swings. Bottom line: coffee leads to more stress, more problems, less energy.Black and green tea contain caffeine and an amino acid called theine, known for its ability to reduce mental and physical stress, improve mood, and cognitive development. It has also been shown to be effective in lowering cortisol levels in the body.
8. Find a hobby
When you have a lot of obligations in life, it may seem that the only way you will become happy is to dedicate all the time you have to face them. However, it is extremely necessary to have moments that belong only to you, where you do not have to worry about anything else.These activities should consume your entire brain while you are doing them and should not burden you with guilt or shame. The social component helps. Regular social commitments have been shown to increase your happiness more than making more money at work. But a hobby does not necessarily have to be social to help you reduce stress. You just have to find something to disconnect from worries and that makes you feel good.
Photo by engin akyurt on Unsplash
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