How to handle stress?

Stress - that infamous word that we have the opportunity to see more and more often in media captions and whose condition we have all experienced on our own skin sooner or later! 

Today's fast-paced lifestyle and dynamic business world present a constant challenge in the form of meeting deadlines, obligations, and requirements, so it is quite logical that in the sea of ​​expectations that have been created, there is a tension that negatively affects our health. But what exactly is stress?

It is often called the disease of the modern age - although it can hardly be defined as a disease in itself. Scientists agree that stress is a complex physiological response of the organism to an external or internal state that is perceived as a danger. It is manifested by various symptoms such as poor digestion, panic attacks, headache, nausea, anxiety, depression, chronic fatigue, and loss of concentration. 

A frequent state of stress is certainly fertile ground for the emergence of much more serious diseases caused by it, so exposure to it should be avoided as much as possible. As we can see, stress is not to be underestimated! Unfortunately, for a good part of us, stress has become such a common phenomenon that we are often not even aware of it, although we certainly feel its effects. 

What we also do not realize are the consequences that it brings with it, which are often a threat to health, mood, quality of life, and a bad impact on interpersonal relationships and business results.

But how to fight him and is it even possible to defeat him? The answer is no! At least not completely. But the goal is not to eradicate it - although at first glance this seems to be the ideal state. Namely, stress in small amounts can be our ally and have a positive effect on productivity, concentration, and motivation and help us achieve greater success in life and push us forward. 

After all, there is also a lesser-known positive stress that gives our lives a dose of excitement and fills us with energy. As we can see, removing stress completely is almost impossible, but keeping it under control is feasible - and this is achieved by following yourself, controlling your thoughts, and positioning yourself correctly for situations that bring with you the greatest amount of stress. Below we present 6 steps in the fight against stress.

1. GET ENOUGH SLEEP

The American Psychological Association reported that 43% of adults claim that stress keeps them awake or at least reduces the quality of sleep, which is essential for recovery. If you recognize yourself in this part, you are not alone. Try to get enough sleep and consistently go to rest at the same time. After a certain period, the body will get used to the routine, so in the evening when it is used to going into a state of rest, sleep will spontaneously come to the eyes. The room where we sleep should be dark and quiet, to maximally isolate external stimuli.

2. EAT HEALTHY

It's no secret that a healthy diet is the key to a happy and long life, but its impact on stress is almost immeasurable. Stress has been proven to affect digestion and weaken the immune system, and healthy food is the basis for preventing negative effects. What you should include in your diet to combat stress is a sufficient amount of proteins, vitamins, and minerals. We should also increase our intake of fish and vegetables, and foods such as nuts, dark chocolate, and yogurt will have a beneficial effect on our psychophysical state. Replace coffee with tea, and a glass of wine is also allowed for relaxation.

3. PHYSICAL ACTIVITY

We have all heard of the saying "a healthy mind in a healthy body", and what this emphasizes is the fact that the connection between the physical and mental is inseparable. Regular participation in sports or other forms of physical recreation has been proven to have a positive effect on a person's general mood. The reason for this is the secretion of endorphins, which are popularly called the hormone of happiness when performing physical activity, so it is no wonder that many people attack stress precisely through physical engagement. Although we don't fight stress exclusively with physical activities, incorporating them into our daily routine is a great way to get rid of negative energy and get rid of the frustrations that have accumulated deep inside us.

4. LAUGHTER

Laughter neutralizes negative emotions, and with a dose of humor, every task is easier. In addition to helping us not to take things too seriously, the presence of laughter also creates a psychological distance from problems, which again leads to a state of relaxation in which a person provides the best results. If we need inspiration, let's look to the best, which are children. While an adult laughs up to 15 times a day, children do it as many as 400 times in one day. It is quite clear that an adult can't have a state of consciousness like a carefree child, but the benefits such as relaxation, energy, and inspiration that laughter brings with it are of great importance for a healthy and balanced life.

5. BREATHING

Deep and slow breathing stimulates the activation of the autonomic or vegetative nervous system and releases hormones responsible for our relaxation. This process creates an atmosphere of calm under which we generally make better and more rational decisions.

In situations of pronounced stress, in addition to deep and slow breathing, it is necessary to make sure that the breathing comes from the stomach and not from the lungs.

After a few moments of proper breathing, the heart rate will decrease, and the stress will gradually decrease. When we relax, we should make sure that it lasts at least as long as the inhalation, and at most twice as long.

6. THINK RATIONALLY AND POSITIVELY

Detailed planning and preparation of the day in advance can reduce the stress factor to a minimum. Learn to manage time optimally, one of the main reasons for stress is precisely the inability to do work on time.

Set priorities for daily tasks and orient yourself by their imperative. Go through daily tasks step by step, and don't think about how many obligations await you - a wise man once wrote that even a journey of a thousand miles begins with a single step. Don't bother with unimportant things, learn to distinguish the essential from the unimportant, and soon the mood will improve with knowledge.

What is perhaps most important, learn to express your feelings and talk about the troubles that are bothering you.

Do not keep your problems stored deep inside you, talking to a friend or family member will ease the discomfort and speed up the process of improving your mood.