Stress accompanies us every day. Both in our private and professional lives. Short-term stress has a mobilizing effect on us. However, prolonged one, for example as a result of bigger problems, can do a lot of damage – especially to our health. The result of chronic stress can be a general weakening of the body, and also of the immune system. Stress cannot be excluded from our lives, but we can try to cope with it. Here are some ways to fight it.
Physical activity positively influences the fight against stress. Why? Physical activity reduces the level of the stress hormone cortisol in the body, while increasing the level of the happy hormone endorphins. So if you’re stressed about an important interview or exam, make sure you’re physically active to the best of your ability. Swimming, running, fitness classes or just a bike ride. You will also release endorphins during a short daily walk. Even such a small effort will help fight stress.
For the body to function properly it needs 7-8 hours of sleep. So be sure to get plenty of sleep. You will also reduce your stress level if you go to bed regularly, at the same time. This will teach your body to feel tired, which will make it easier for you to fall asleep, sleep through the night, and then fight stress. Using a smartphone before bedtime has a distracting effect on our body, so you should make a habit of putting your phone away in the bedroom at least half an hour before bedtime. Airing out your bedroom will also improve the quality of your sleep. What about waking up? As many studies show, a morning short stretch instead of browsing Facebook also affects our mood.
Are you treating stress with your favorite chocolate or jelly beans? Instead of a lot of sweets, eat 2 cubes of chocolate and opt for healthy eating. This also helps in fighting stress. Remember to always eat breakfast, it’s a staple. Eat plenty of fruit. If you’re facing a stressful conversation at work, take a box of fruit with you from home. Some apple, banana, pear, or grape and reach for a piece every now and then. Also, drink plenty of water throughout the day. When the body is dehydrated, it produces more cortisol, the aforementioned stress hormone. Green tea also has a good effect. The antioxidants it contains are able to catch the free radicals responsible for stress from your body. Put down the energy drinks, as the caffeine it contains raises stress levels.
Music calms you down? If you have had a stressful day, take a moment to relax in the garden or on the couch. Choose quiet, non-vocal music. Flute, piano or violin are instruments that will help you de-stress. Musical genres such as jazz, folk also help. You can even find ready-made playlists for this on Spotify or YouTube, such as an hour-long compilation of calm, instrumental tracks.
Remember to maintain a work-life balance. This will give you a chance to relax. Both physically and mentally. Depending on individual preferences, something different will be resting for everyone. For one of us a short nap in the afternoon, for another a bike trip, and for yet another a moment with a book and favorite coffee.
Books and also coloring books have the power to combat stress. Anti-stress coloring books for adults are becoming more and more popular. You can buy them in any bookstore or just download ready-made coloring templates from the Internet. Spend at least 15 minutes coloring. It really has a relaxing effect. Already the famous Carl Gustav Jung spoke about the therapeutic nature of colors.
How can visualization help us fight stress? Sit on the floor, in a comfortable position, close your eyes and imagine something positive. For example, imagine a place where you feel good and safe. You can also imagine something nice happening to you every morning. Visualizations help you to change negative thoughts and attitudes and consequently overcome stressful moments
Proper breathing also helps fight stress. If you are facing a stressful situation take 10 deep, calm, steady breaths. Studies show that deep breathing helps restore balance and reduces feelings of anxiety
Everyone deals with stress differently. Dealing with stress is not difficult. You just need to apply and implement coping methods into your daily life. If you follow the tips, you will overcome stress, but also increase your quality of life and be more effective at work.
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