Stress has become a common pattern for some people who constantly live in a state of stress, whether caused by their work situation, emotional situation, or both.
In most cases, stress prevents us from carrying out our daily activities correctly and the truth is that according to experts, prolonged exposure to very high levels of stress can have a very negative impact on people’s lives.
Fortunately, today we can carry out a series of very useful habits for everyday life with which to begin to reduce our stress levels and start a full, healthy and more relaxed life.
If you are going through a stressful situation and want to know them to put them into practice, here you will find the most recommended main keys that we can put into practice to reduce stress.
1. Sleep the necessary hours
Having a restful night’s sleep is highly recommended to perform correctly during work hours and successfully complete all the tasks or activities that we must perform during the day.
Health professionals recommend sleeping between 7 and 8 hours a day to achieve a restful sleep, although some people need a few more or less to feel rested the next morning.
The important thing is to maintain a more or less constant schedule from one week to the next. that is, going to bed and getting up at more or less the same time and preventing other activities from distracting us when going to sleep at our own time.
2. Habits to fall asleep
Some people have real difficulty falling asleep in a short amount of time. This is a problem, among other things because lack of sleep makes us much more vulnerable to anxiety and stress; Being less equipped to deal with the challenges of daily life, we feel we must “compensate” by being highly alert.
It is in these cases It is advisable to carry out sleep routines every night that is, habits that relax us in the hours before going to sleep and predispose us to fall asleep.
Some of these habits may be: reading for a while before going to bed, drinking a relaxing infusion, taking a hot bath, having a small dinner, listening to calm music or drinking a glass of hot milk.
Likewise, there are some activities that are not recommended, such as having a heavy dinner, exercising, or spending a lot of time watching your cell phone or television screen shortly before bedtime.
3. Organize schedules
As we have said before, establishing constant and regular schedules throughout the week will allow us to have a clearer idea in our head of the day ahead and is also very useful for planning the different tasks that we must carry out. today or the next.
Organization is an essential requirement to successfully carry out any activity and also It is highly recommended to organize our lives in a calm way something that will undoubtedly help reduce our stress levels.
4. The importance of free time
After a long day of work we all need time to disconnect from daily obligations and relax a little. In this way we can reduce our stress levels and dedicate time to leisure or personal well-being.
Free time is essential to recover energy and avoid any type of problem associated with overwork. such as Burnout Syndrome or Burned Out Worker Syndrome, an alteration that seriously affects a person’s mental health.
That is why it is so necessary to find time every day to do activities that fulfill us on a personal level, such as playing sports, writing, walking or practicing our favorite hobby.
In addition to reducing stress, the hours dedicated to free time also serve to improve our mood and has a positive impact on any area of our mental and physical health.
Likewise, people also need to maintain social contact with our friends, partner or family, contact that increases our levels of well-being and happiness.
And social relationships make us feel better about ourselves, which is why it is necessary for us as human beings to take daily care of our relationship with our partner, friends or family. On the contrary, isolation contributes to us feeling worse and our levels of discomfort or stress being higher.
Have close contact with our loved ones and share problems that may arise on a daily basis. such as successes and daily good news, it is also a good way to reduce stress levels caused by professional demands.
Verbalizing our problems in a conversation with a loved one or writing them down on paper are good ways to improve our stress levels, since they help to conceptually limit and limit the origin and scope of the problem that worries you.
6. Practice relaxation techniques
Relaxation techniques have been very useful for reducing daily stress levels and some of them have demonstrated their effectiveness in the field of scientific experimentation, such as Mindfulness and Jacobson’s Progressive Muscle Relaxation.
Mindfulness or Full Attention It is based on traditional Hindu meditation and consists of focusing solely on oneself and the present moment and emptying the mind of thoughts of the past, present or any content other than the here and now.
On the other hand, Jacobson’s Progressive Muscle Relaxation is another very useful technique that can be used in our daily lives and consists of consciously relaxing all the muscles of the body by performing voluntary alternating tension and relaxation exercises in each of them.
Related article: “6 easy relaxation techniques to combat stress”
7. Exercise
Daily physical activity is also necessary to lead a healthy life at all levels, which is why health professionals recommend doing moderate physical exercise, mainly if it is aerobic.
Carrying out any more or less intense physical activity It helps us to be healthy physically and also mentally and psychologically. also reducing levels of stress, anxiety or discomfort in general.
8. Have stimulating hobbies
As indicated, the personal hobbies that each of us may have are essential to reduce our daily stress levels and disconnect for a while after work.
In relation to this, it is important to highlight that Hobbies that are stimulating and require greater emotional or intellectual involvement are those that are more satisfying to pursue and allow you to relieve tension.; For example, learn a language, build models, paint, write or get involved in a social project for a while.
9. Change your diet
Changing daily eating habits has helped many people reduce their stress levels; And with the help of a health professional, we can achieve a diet that contributes to living in a more relaxed way.
Some recommendations in this regard may be: drink less coffee or directly replace it with tea, eat more nuts, vegetables or citrus fruits and change processed foods for fresh and healthy foods.
10. Be realistic with our capabilities
Some people live with a high level of stress because they believe that they are capable of doing all the tasks they set during the day regardless of the current circumstances that occur.
A good way to reduce stress is also to not pushing yourself too hard to impossible levels and take into account each person’s own limitations when necessary, without this being a detriment to the successful completion of daily work.
Related article: “Do you really know what self-esteem is?”
Are you interested in having professional psychological support?
If you are looking for psychological assistance for people of all ages, contact us.
In PSiCOBAi We serve in person and online by video call.
I’m Emily Williams Jones, a psychologist specializing in mental health with a focus on cognitive-behavioral therapy (CBT) and mindfulness. With a Ph.D. in psychology, my career has spanned research, clinical practice and private counseling. I’m dedicated to helping individuals overcome anxiety, depression and trauma by offering a personalized, evidence-based approach that combines the latest research with compassionate care.
Unlock this content →
Take a short action to continue accessing the content on this site
Please, simply click and complete the captchas in the new window to read the full article 100% FREE without ads!
Thank you for being part of our community! ❤️
The content will unlock automatically in 30 seconds.
