15 simple tips to avoid everyday stress

Stress is, without a doubt, the “evil of the moment”. It is difficult to find someone who has never surrendered to him, manifesting symptoms such as, for example, lack of patience with everything and everyone around him, sleepless nights, excessive tiredness…

Lizandra Arita, psychologist specializing in clinical and institutional, comments that the term stress applies to any stimulus or change in the external or internal environment that generates tension, which threatens the socio-psychosomatic integrity of the person, in its physical-chemical, biological or psychosocial

“Stress can be caused by something that requires an adaptation or change in our usual environment. The body reacts to these changes with physical, mental and emotional responses”, explains the psychologist.

It is important to stop to think that even children are subject to stressful situations, when, for example, they have a deadline for school work, in the middle of tests, etc. But, of course, the problem tends to be much more common in adulthood, when people have a lot of commitments to fulfill and, at certain stages, they can feel very pressured in this regard.

What normally causes stress?

According to Lizandra, the main causes of stress are:

• Previews of important events such as weddings and birthday parties;
• Death of a loved one;
• crowds;
• Traffic congestion;
• Pregnancy;
• accidents;
• Divorce;
• New job;
• deadlines;
• Judicial matters;
• Financial problems;
• Illnesses.

But, the main question is: how to deal with stress? There are simple tips that can help a lot to control this evil!

1. Avoid foods that can increase stress

Lizandra points out that food can worsen and also improve stress conditions. “That is, the stress of everyday life can be potentiated by poor diet,” she says.

“Alcohol and caffeine can affect mood, acting on the central nervous system, causing insomnia, headaches, anxiety and digestive symptoms such as heartburn, stomach pain, gastritis, poor digestion. And as a consequence of the increased activity of metabolism, there may also be muscle fatigue”, exemplifies the psychologist.

Some foods act to increase stress, such as soft drinks, coffee, teas and chocolates. “That’s why it’s important to avoid these foods, as well as industrialized and processed foods, alcoholic beverages, yellow cheeses and refined carbohydrates (breads, cakes and pasta with white flour)”, explains Lizandra.

2. Eat slowly

In addition to avoiding certain foods, Lizandra explains that it is important to eat every 3 hours, in quiet and noiseless environments. “It really helps with stress management. Fruits, vegetables and plenty of fluids also make the body work better, relieving the mind. The mind is healthier when the body is healthier, without a doubt,” she highlights.

3. Exercise often and with pleasure

It is not enough to simply say “I go to the gym daily” and feel that this is a burden, an obligation… Ideally, each person should identify what calms and alleviates their stress, according to psychologist Lizandra.

“When a person does some physical activity, they are releasing various substances into the bloodstream that increase the feeling of well-being and pleasure. The main one is endorphin, a natural substance produced by the brain during and after physical activity. It is considered a natural pain reliever, reducing stress and anxiety, relieving tension and even being recommended in the treatment of mild and moderate depression”, explains Lizandra.

4. Choose activities that calm you down

Many people calm down by boxing or running, for example, but others can do better with calmer activities, such as yoga, or adhering to relaxing massages, meditation, acupuncture…

The ideal is to research the most varied activities and choose the one that will really give you pleasure and allow you to relax, forgetting about the problems/concerns of everyday life.

5. Identify the source of stress

Thinking about what is causing stress is very important, precisely so that you can avoid it. The answer is probably within you, but it can be extremely important to seek professional help, so don’t hesitate to do so!

“Stress can be related to practical issues, but also to various emotional issues and, in order to have an adequate treatment, psychology professionals, therapists and psychiatrists are indicated”, highlights Lizandra.

“Psychologist and therapist will treat the emotional part, helping the patient to understand why stress is triggered in him, and the psychiatrist will help with medication, controlling symptoms and more severe crises”, adds the psychologist.

6. Get organized to make your day lighter

Getting organized is very important, not in the sense of charging yourself more, but with the proposal to make your day to day lighter, to focus on the now so you don’t suffer in anticipation.

Keep an agenda handy, after all, you don’t need to remember absolutely everything you have to do… Write down your important appointments and, above all, know how to separate “what needs to be done today” from “what can be done tomorrow”…

This, however, is quite different from procrastinating! So, try to keep your schedule under control to avoid the backlog of tasks and, of course, more stress.

7. Get your emotions out

Do this not only by exercising, but also by exposing your feelings, talking about them, either with professionals or with friends.

But beyond that, smile! Have a laugh! Talk about good things, be positive (and don’t just talk about your problems)… As cliché as it sounds, laughter is still the best medicine!

8. Slow down

Everyone has their own rhythm, so learn to respect yours. Do you have a co-worker who produces much more than you do on a daily basis? Patience, this is his rhythm, not yours!

Also change small habits in your daily life: have lunch calmly, enjoying the meal; take a few minutes to have your coffee; breathe, start practicing the famous “inhale through the nose and exhale through the mouth” as many times as necessary to calm the mood, among other simple things.

9. Don’t take everything so seriously

Got a review? Don’t exalt yourself. Calmly reflect on it… If you think it is valid/constructive, great, try to improve at this point… But if you think it doesn’t work for you, just ignore it.

Don’t make a storm in a teacup in the face of small unforeseen, annoyances and problems.

10. Set aside a moment of the day to simply rest

Intervals are important. Dedicate at least 10 minutes of your day to simply relax, whether at work, at home or in the car. But at this point, completely disconnect from the rest: cell phone, computer, TV, etc.

11. Know how to say “no” and impose yourself

Have you received new tasks at your service and think you won’t be able to handle it? Don’t be afraid to say it! Be honest with yourself and admit when you’re not able to perform certain types of tasks or don’t have time for them.

Got a help request from a friend, but can’t help right now? Explain this to him and ask if you can’t work it out later.

Do you think you are overworked at work? Talk to those in charge, expose this… The other doesn’t always know what’s going on in your life and inside you.

12. Set aside at least a few hours a week to do something you enjoy

Go to the mall, go out to a bar or restaurant with friends or boyfriend, watch a movie or a series at home… Do it all without being charged for the time!

Often, small moments of pleasure like these are “reserved” only for the weekend, but it’s good to live them in the middle of the week too, making it lighter and more delicious.

13. Enjoy your weekend

On weekends in particular, disconnect from work. Travel, go out with friends, get together with family, sleep more… Do all kinds of things that, as simple as it may seem, give you pleasure.

14. Don’t cover yourself so much

Don’t feel bad when you realize that you’re not capable of performing a certain type of task. Nobody is good at everything. Also, ask for help when you need it. Don’t be afraid or ashamed to say you need someone’s help.

Forgive yourself and allow yourself to forgive: try not to hold grudges against others and not dwell on things you did and regretted.

And, most importantly, leave work at work. Especially if you work from home, set schedules and stick to them.

15. Pray for restful sleep

You don’t want to spend the morning working, for example. Know the importance of sleeping well, for approximately 8 hours daily.

When you go to bed, turn off the TV, the cell phone, and gradually “calming” your thoughts, so that sleep comes and is really restorative!

All these are simple tips, but in the rush of everyday life, people don’t appreciate it.

But, it is worth noting, in many cases of stress, professional help will also be needed! “The person recognizes that they are stressed by some emotional signs, such as suffering in anticipation, negative thoughts, not having flexibility for anything or not knowing how to get out of simple situations”, comments Lizandra.

“The lack of flexibility, without a doubt, is one of the biggest signs. If something goes out of the scheme she planned, she can’t have the flexibility and flexibility to change the route. This is a good tip to know the level of stress”, adds the psychologist.

In addition, Lizandra explains that physical symptoms also count: strong and recurring pain in the head, neck and shoulders, difficulty sleeping, extreme tiredness and muscle fatigue. These are pretty classic symptoms of a high level of stress. So, if that’s your case, don’t hesitate to seek professional help!

The information contained on this page is for informational purposes only. They do not replace the advice and follow-up of doctors, nutritionists, psychologists, physical education professionals and other specialists.