To combat stress and anxiety, it’s important to reduce external pressures, look for alternatives to make work or studies more easily developed. It is also advisable to find the emotional balance, in order to better manage the time between work, family and personal dedication.
Seeking the support of others as a good friend, or even a psychologist, can also be a good strategy to live your days with more quality and less stress.
That’s why we give you some guidelines you can follow to combat stress and anxiety:
Investing at least 30 minutes a day in doing a certain type of physical exercise brings benefits to emotions, a time to think about problems and find strategies to solve them, decreases the amount of cortisol, which is a stress-related hormone, and even releases endorphins into the bloodstream that promote well-being.
The most suitable exercises are aerobics and the least recommended are those of competition as they can aggravate stress. It is possible to start by walking down the street, in the square, on the beach or by bike, for example., But if possible sign up in a gym to feel more motivated to make this habit frequent.
Bananas, nuts and peanuts are some examples of foods that promote physical well-being and therefore you should invest in your daily intake, increasing the amount, as long as you are tired or stressed. Omega-3-rich foods, such as salmon, trout and chia seeds, are also excellent options as they improve nervous system functioning, reducing stress and mental exhaustion.
Physical and mental fatigue is a trigger for stress and anxiety, so having time to rest every night is a valuable help to eliminate stress. Taking advantage of the weekend to be able to relax a little and rest can also help, but if that is not enough it may be necessary to take a few weekend days every 3 months, in a place you like and where you can rest. Peacefully.
Massages can also help combat muscle tension, relieving back pain and the feeling of heaviness in the head and neck. Watch the video below on how to overcome insomnia:
Anxiolytics should only be taken according to a doctor’s instructions, but there are several natural herbal remedies that can help calm the nervous system. Examples include valerian or passion fruit capsules and lavender or chamomile teas, which, when ingested regularly, can help you sleep well at night. Pouring 2 drops of lavender essential oil into the pillow can also help you calm down and sleep more easily.
When these seem insufficient to manage stress or anxiety, you should see your family doctor to investigate the need and recommend the use of antidepressants, for example.
Relaxation techniques can help calm and restore emotional balance, so it may be a good idea to consult a psychotherapist when you think you can’t overcome your emotional problems alone.
This professional will be able to indicate some strategies to calm down and promote self-awareness, which is of great help in order to determine what the person really wants. This way, you can find a way to solve problems.
It can also be helpful to find time to dedicate yourself to leisure, to be with the people you really love. Sometimes it is enough to walk a few minutes barefoot on the lawn or on the sand of the beach, as this relieves tension and acts with a kind of foot massage.
In addition, another strategy that helps a lot to combat stress is to better manage time by defining tasks, goals and priorities. Sometimes this can be the hardest task to accomplish, but taking small steps at once can be more effective than waiting for a solution that will never come.
If the person adopts these strategies, they may experience a difference and improve symptoms of stress and anxiety, such as frequent headaches, fatigue and discouragement in about 10 days. However, the person may feel better soon after exercising and sleeping well at night.