The lifestyle that we have implanted does not stop accelerating the pace and with it so do we. To the daily responsibilities that require our attention are added more and more stimuli that we have at our fingertips when the time we have is the same. Probably more than once the nerves end up taking their toll. Nothing better for this than having some tips to avoid stress.
8 Relaxation Tips to Avoid Stress
Here are some effective guidelines so that nerves and stress do not condition your well-being:
Eliminate the Consumption of Stimulants
When the feeling of anxiety is so overwhelming that it hinders the ability to adequately manage even everyday situations, the worst thing we can do is increase our level of nervousness even more. It is time to pay attention to the amount of stimulant or exciting substances that we consume daily and avoid them or, if it is difficult, reduce them to minimum doses.
Thus we find coffee, tea or cola drinks that contain 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 due to 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 exciting capacity that will only aggravate your condition.
Keep A Diary to Manage Situations
When the origin of nervousness is due to the fact that you are going through a difficult stage on an emotional level , 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 dump those situations that touch our nerves and, through writing, try to channel that discomfort (and also a pen that works, lest wanting to write and not being able to do so is the straw that breaks the camel’s back and we end up more insane) .
If you don’t stop thinking about the same issue that has you quite worried and you can’t focus on other issues that you have to attend to, take note of the idea that causes that concern and know that when you finish what you have to do you can dedicate a moment and all your attention, it will be of great help for various reasons:
- On the one hand, to prevent your worries from boycotting being able to take care of the rest of the areas of your life.
- On the other hand, when you have that moment to feel and reflect on what is affecting your peace of mind, through writing you will be able to internalize your emotions and investigate in search of solutions in a clearer way.
- And besides, keeping that notebook over time can help you get to know yourself better and even not forget what you have learned with all this, since anyone who forgets their story is doomed to repeat it.
Use Diaphragmatic Breathing
We are tired of listening in the middle of those stressful situations to that someone who seems to come to solve everything with a few magic words: “Take a deep breath”. And although it is not exactly about filling your lungs with air and releasing it without further ado, you do have some reason. 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 a diaphragmatic breath is.
A very illustrative way to realize if we are doing it right would be to practice it at home, lying down in a comfortable and quiet place with comfortable clothes. We would support the hand at the level of the navel and begin to breathe trying to inflate and deflate the lower part of the belly .
At 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 see how our hand goes up and down smoothly. Once we have caught the trick, we will only have to resort to it when we need it to recover serenity.
Take Care of Food And Sleep
If we pay attention to how we behave when we are very nervous, it seems that we are determined 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 lose us and that are not exactly the healthiest; sweets loaded with sugar, salty snacks or products very rich in fat. All this has to do with the sensations that they produce in our brain, something like a “welfare shot” for when we feel overwhelmed.
Knowing that we have this weakness, the ideal is to anticipate those moments and try to bring with us a healthy snack (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 regarding sleep, think about how irritated, thick and exhausted you feel the next day when you have had little sleep. Well, imagine how the situation can get worse if your worries also invade your nights on a recurring basis. Do not lose sight of this fact and try to sleep about 7-8 hours a day . It will be key to avoid stress.
Sometimes we may need a little extra help to regain lost serenity. For those occasions when you have tried everything and cannot control your nervousness, it may be useful to have some natural remedy.
We have some plants with a relaxing effect such as linden, lemon balm, orange or orange blossom and passionflower, which can be consumed as an 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 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 vegetable oil to apply to the skin. A few drops can also be placed on a handkerchief to carry with you during the day or to put next to your 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 mean that it is harmless. If possible, it is advisable to seek professional advice.
Do Sports Regularly
When you feel overwhelmed and need to channel that discomfort, count on exercise as an ally because it is one of the best tips to avoid stress. By doing so, you will not only generate endorphins that your body and mind will greatly appreciate, but you will also 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 brisk walk or run at times of greatest stress to help you release it. But what is recommended is to include some type of sports activity in your day to day.
The popularity of mindfulness continues to grow, and is mainly due to the ability to adapt to different contexts and situations.
When it comes to including it among our tips to avoid stress, it is not only because it can serve as an excellent relaxation tip, but also because by working on the concept of mindfulness, it helps to focus on the matter you are working on. occupying at the time.
And considering 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 tips will help us avoid the anxiety of worry.
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; where the positive predominates, stress has a harder time settling in.
Read More: 10 Benefits of Mindfulness on Body and Mind