Tips for living without stress
Do not let stress influence your professional performance. Here are 9 tips that will free your life from stress.
Stress is a natural phenomenon. In most cases it is even good for health: it makes you alert and focused. At work, it allows you to meet deadlines and it makes your job a permanent challenge. In the field of sport, it helps you run a little faster or pull a little harder. However, when stress takes over and it makes you feel physically and mentally less well, it is time to act.
How do you know if you are stressed?
It is not always easy to detect stress. Without realizing it, you shake your leg, you constantly turn around during your sleep and you suffer from cervical and muscular pains. Take the stress test to see where your stress level is.
How to fight stress?
The following tips and exercises are helpful to everyone because they both reduce and prevent stress.
- Take time to wake up. Give your body and mind time to wake up. Take a long shower and enjoy a long breakfast. You will start the day calm and positive.
- Go on time. Unforeseen events on the road can cause you to arrive late at the office. This has already happened to everyone and comes with the necessary stress – especially if your manager counts on you. By leaving in time, you will get out of traffic more quickly.
- Take regular breaks. Take a short break and eventually go for a walk on the lunchtime or sit comfortably to meditate.
An effective meditation exercise is to close your eyes and “scan” your entire body. Start with your head and pass all your muscles up to your toes. Try to relax the contracted muscles. Inhale and exhale slowly in between. As soon as you find your office, you will see things in a whole new light.
Stretch. Have you been sitting at your desk for several hours already? Then go to the toilet for a few stretches that will relax you. Start by shaking yourself from head to toe. Place your hands against the wall and put one foot back to stretch your sole muscles and hamstrings. Then change the leg. Stretch your cervical muscles by looking in turn for a few seconds left and right. Stretch your back and then your arms and your handles.
Control your breathing. Relieve stress quickly with a breathing technique that involves breathing through the nose for 4 seconds and then exhaling slowly through the mouth for 6 seconds.
Treat your sleep. Finding sleep can sometimes take a little time if you are busy mulling it. Give yourself time to fall asleep: do not rise after an hour to lie down to watch TV or to wander around your home. Think of relaxing things and if necessary do the meditation exercises described above. It still does not work? It’s nothing: just letting your body rest is also beneficial.
A healthy mind in a healthy body. Drink plenty of water, move regularly, eat healthily and get enough sleep: here are the four pillars of a healthy body. If you feel good about yourself, you will also be more likely to feel good in your head. Physical activity, in particular, has a positive influence on stress reduction. One study showed that moving daily – like walking or cycling – worked as well and even better in the long term in the treatment of depression than specialized medicines.
Limit your intake of coffee, alcohol or tobacco. Nicotine, alcohol and caffeine are stimulants that cause tachycardia and hypertension. Taking a cigarette break to relax gives you the opposite effect.
Listen to enjoyable music that relaxes and entertains you. Some kinds of music have a destressing effect. You get to work with background music and does not your manager find it inconvenient? In this case, listen to a harmonious piece with a calm tempo, but leave out the music with sharp notes and fast measurements.