Understand a state of stress to better deal with it
Stress: what is it?
A natural reaction that manifests itself emotionally and physically, stress usually arises in the face of a particular situation. If it is chronic in nature, it can manifest itself differently, through different disorders. It is therefore triggered by a situation assimilated to a danger or by stressors such as trauma, smoking, sleep disturbances or the consumption of illicit substances.
Relatively common in daily life, stress can affect everyone, children, teenagers, adults. In reality, it is the intensity of the reactions that varies from person to person.
Stress: what are the symptoms?
The signs that arise from stress show up in different ways. It can be physical symptoms, mental or emotional. Irritability, anxiety, worry, difficulty concentrating, but also headaches, dizziness, insomnia, fatigue or muscle pain are all signs that can reflect a state of stress. To this can be added other consequences such as the consumption of tobacco and alcohol, violent behavior or isolation.
To recognize this, know that there are three distinct phases:
- alarm, which translates into certain symptoms resulting from the release of adrenaline in the face of danger;
- resistance, in case of prolonged exposure to stress, which causes a state of hypervigilance;
- exhaustion, when the body’s last resources are used to keep itself alert.
In addition, a state of stress can lead to complications in terms of health, in particular digestive and sleep disorders, immune system affected or mood swings.
How to manage a state of stress on a daily basis?
With prior recognition of stressors
Learn to manage stress, yes, it is possible. But it is essential to proceed in order. First, you will need to know how to recognize the signs of this disorder, whatever they are and, at the same time, you will need identify stressors in order to know how best to react to eradicate them. While some factors are easily recognizable, others can be more complex, especially in the case of chronic stress.
To do this, ask yourself the right questions. How was the stress triggered? What caused it? What was your reaction ? Did it help you feel better? What are the possible solutions to avoid this situation again? In order to help you in this reflection, you can also write down all these elements in a dedicated journal, which will allow you to follow your progress on a daily basis.
Once you have made a complete point, different solutions and good practices are available to you.
With a peaceful mind thanks to relaxation
The relaxation is one of the main weapons to fight against stress. Meditation, breathing exercises, yoga and other techniques will help you in this process.
Meditation
Among the methods of relaxation, meditation is essential. In other words, this practice consists of disconnecting from reality for a few moments to let go of appeasement and purify your mind of negative thoughts. For this, you will have to focus on external and internal sensations. The rain outside…the heartbeat…the wind…anything that can help you get away temporarily. In a few minutes a day, the mindfulness meditation can help you feel better and more serene.
Deep breathing exercises
Breathe well, live better. In the event of a stressful situation or in anticipation of stressors, doing deep breathing exercises will allow you to suffer less. First of all, you will need to provide good conditions. Get into a comfortable place, seated, in an upright position, chest forward, shoulders relaxed and hands on your knees. Relax, inhale through your nose, feel your belly expand and count to three. Then, exhale through your mouth while releasing your stomach for a count of five or six. Do this exercise several times to really feel relaxed.
Through this, you also work on the heart coherence, which allows you to find a regular and healthy heart rate. By training yourself to balance this heartbeat, you can more easily manage your emotions.
And yoga
Yoga, like meditation, is an effective way to gain a Zen attitude and fight against anxiety. The goal is to bring mind and body into harmony. Through simple and accessible exercises, you chase away anxieties, while gaining flexibility and tone. It only takes one posture a day to see real results.
With the strength of the mind
Managing a state of stress also means putting yourself in the right condition, including at the mental level. Here are some recommendations to get you in the right frame of mind:
- learn to listen to yourself and focus on your sensations;
- disconnect for a few minutes from everyday reality;
- no longer see yourself as a vulnerable person; you are the sole master of your emotions;
- take time for yourself and for positive emotions;
- make sure you are better organized to combat certain stress factors;
- work on yourself by practicing meditation, having a positive attitude and setting goals;
- improve your relations with the outside world, go out, laugh, see people;
- write down your emotions in a dedicated diary.
With good daily practices
To avoid suffering from stress, it is also essential to adopt good habits in your daily life. Sleep, physical activity and diet are assets that should not be neglected to better manage stress, or even to avoid it:
- make sure you have a good quality of sleepto avoid stressful situations arising from a state of fatigue: sleep at least between 7 and 9 a.m. each night to recover well;
- practice a physical activity such as walking or sport, in order to regulate your tensions in a natural way;
- adopt a healthy and balanced diet, free of too stimulating substances such as caffeine and alcohol. Prefer organic and natural products, such as fruits, vegetables, but also good fats and whole foods.