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People who often complain about the stress of their lives are also those who do not prioritize stress management. "I'm too busy," they say. Or: "My life is too fast to think of anything else."
Although a hectic life can be extremely difficult, it is not the pace of your life that determines your level of stress is what you do every day to prevent stress.
The simple solution is to establish an anti-stress diet that you like and can follow. Here are some scientific practices that require very little change in your daily routine:
1. Get away from stressful environments – and breathe
This is especially useful when you are stuck in a stressful environment. If you participate in a group, please excuse yourself and leave the room to take the air, preferably outside. Close your eyes and focus on your breathing.
Studies have shown that the slight rise and fall of breathing can stimulate the parts of the brain responsible for creating a feeling of calm and tranquility. If you are unable to withdraw, do your best to ignore the surrounding chaos and focus only on your breathing.
2. Spend time in nature
Spending time in nature can help relieve anxiety and improve your mood. One study found that it took only 20 to 30 minutes of walking outdoors (several times a week) to alleviate daily stress.
Even on days when you already feel calm and relaxed, it is important to take breaks and expose yourself to nature. Start practicing this today (perhaps during your lunch break) by asking a friend to go out for a walk with you.
3. exercise
We often hear this advice because there is so much truth! Adding physical activity to your daily routine is a great way to relieve – and prevent – stress. A Harvard study also found that a daily exercise can extend your life by 10 years or more.
If you can not do 15 to 30 minutes of exercise in your day, make a point of getting up from your chair and strolling or stretching in the office.
4. Prioritize those who are important to you
It is essential to maintain relationships with the people who matter to you – not by email or SMS, but through a real connection, in person or by phone.
Science has shown that building strong bonds can strengthen your sense of belonging, increase your self-confidence, and make you happier in life.
5. meditate
Meditation is one of the most effective ways to fight stress. Daily meditation can not only help you regulate stress, but a number of studies have also shown that it can prevent long-term illness.
Other benefits include blood pressure reduction and age-related memory loss. I always recommend at least 15 to 20 minutes of meditation, preferably twice a day.
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