To combat stress and anxiety, it is important to reduce external pressures by finding alternatives so that work or study can be done in a more relaxed way. It is also indicated to find the emotional balance, being able to better manage the time between work, family and personal dedication.
Seeking support in other people as a good friend, or even a psychologist, can also be a good strategy to live the days with more quality and less stress.
So here are some guidelines you can follow to combat stress and anxiety:
1. Practice exercises
Investing in at least 30 minutes daily to do some type of physical exercise brings benefits to the emotions, a time to think about the problems and find strategies to solve them, decreases the amount of cortisol, which is a hormone linked to stress, and still releases endorphins in the bloodstream that promote well-being.
The most indicated exercises are the aerobic ones and the less advised ones are those of competition because they can aggravate the stress. It is possible to start with walks on the street, in the square, on the beach or on a bicycle, for example, but if possible enroll in a gym to feel more motivated in making this habit frequent.
2. Eat the right foods
Banana, nuts and peanuts are some examples of foods that promote physical well-being and so you should invest in your daily intake by increasing the amount whenever you are tired or stressed. Foods rich in omega-3s, such as salmon, trout and chia seeds, are also excellent choices because they improve the functioning of the nervous system, reducing stress and mental exhaustion.
3. Rest
Physical and mental fatigue is one of the triggers of stress and anxiety, so having time to rest every night is a great help to de-stress. Taking advantage of the weekends to get some relaxation and rest can also help, but if that is not enough, you may need to take a few days of weekend vacation every 3 months, in a place you enjoy and that you can rest peacefully.
Massages can also help fight muscle tension, bringing relief to back pain and a feeling of heaviness in the head and neck. Watch the following video on how to overcome insomnia:
4. Invest in natural calming agents
Anxiolytics should only be taken when indicated by your doctor, however there are several natural herbal remedies that may be helpful in helping to soothe the nervous system. Some examples are valerian or maracujine capsules and lavender or chamomile teas, which when taken regularly can help you get a good night's sleep. Dripping 2 drops of lavender essential oil on the pillow, can also help soothe and sleep more easily.
When these do not seem to be enough to control stress or anxiety, one should go to the general practitioner so that he can investigate the need and recommend the use of antidepressants, for example.
5. Do therapy
Relaxation techniques can help you calm down and find your emotional balance again, so it may be a good idea to go to a psychotherapist when you feel you can not overcome your emotional problems alone.
This professional may indicate some strategies to calm down and will promote self knowledge, which is of great help in getting to determine the person you really want. So she can find the way to solve the problems.
6. Have time for leisure
It may also be helpful to find some time to devote to leisure, being with people you really enjoy. Sometimes you just walk a few minutes barefoot on the grass or the sand of the beach as it relieves tension and acts with a type of foot massage.
7. Better time management
Moreover, another strategy that helps a lot in stress management is to better manage time by defining tasks, goals and priorities. Sometimes this task may be the hardest to achieve, but taking small steps at a time can be more effective than waiting for a solution that will never come.
If a person adopts these strategies, he or she may feel a difference, achieving improvement in the symptoms of stress and anxiety such as frequent headache, tiredness and discouragement in about 10 days. However, the person may feel better soon after practicing exercises and when sleeping a good night's sleep.
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