Stress management is an increasingly recurring theme, as this emotional state is related to several health problems, such as obesity, changes in the immune system and impairments in sleep quality.
Stress is the body’s response to situations of fear and threat and causes an increased production of the hormones cortisol and adrenaline. In stressful situations, blood pressure rises, breathing becomes more intense, and heart rate increases.
Psychologist Karla Sindeaux, from the Meraki Institute, highlights that stress is different from anxiety. While stress is related to a real fact – such as work overload, for example – anxiety persists over time, being more in the emotional field than in the real one.
“Stress focuses on current situations, generating a strong feeling of inability to deal with a challenge of the present moment. In anxiety, negative situations are anticipated, causing fear in relation to something that did not happen, this brings insecurity and paralysis”, explains Karla.
You can’t exclude the stress of life. It is caused by factors that cannot be controlled, such as a tight deadline, a disagreement with someone close, or an unexpected domestic problem, but it is possible to deal with it in a more balanced way.
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Here are the psychologist’s tips for managing stress:
“During a crisis of stress or anxiety, find a quiet place to breathe deeply and establish an internal dialogue of self-acceptance, self-control and positivity”, suggests Karla Sindeaux.
2. Get to know yourself
Self-knowledge is important to anticipate moments of emotional overload and control tension. Knowing yourself allows people to recognize their limits, accept them and communicate to others in a safe and effective way.
Recognizing difficulties and seeking expert help are the best ways to deal with times when the stress load is high.Getty Images
But how do you know when to seek help? The quality of mental health is determined by how we deal with feelingsGetty Images
Mentally healthy people are able to deal in a balanced way with conflicts, disturbances, traumas or important transitions in different life cycles. However, some signs can indicate when mental health is not good.Getty Images
Insomnia: if there is no quality sleep, it is impossible to recover the energy needed to move on to a new day. Sleep disorders are one of the main factors that affect people’s mental health.Getty Images
Stress: if irritation is recurrent and leads us to have increased reactions to small events, the red light should be triggered. If stress is accompanied by trouble sleeping, it’s time to seek help.Getty Images
Sudden changes in mood: mood depends on different situations, however, if the inconstancy is persistent it can be a signal from the body that something is not right and a change in habits may be necessary.Getty Images
Memory lapses: if the person begins to notice that their memory is failing in everyday life with very simple things, it is likely that they are experiencing an episode of mental exhaustion.Getty Images
Change in appetite: in food, the person who eats much more than he should use food as an outlet to relieve anxiety. Others completely lose their appetite.Getty Images
Low self-esteem: another warning sign is the feeling of incapacity, powerlessness and fragility. In this case, it is common for the person to feel less important and think that no one cares about them.Getty Images
Neglect with hygiene: one of the characteristics of depression is the loss of the will to take care of oneself. The person usually has compromised body hygiene and loses vanityGetty Images
Continuous feeling of sadness: unlike sadness, depression is an internal phenomenon, which does not need an event. The person becomes apathetic and does not feel like doing anythingGetty Images
To receive a diagnosis and start appropriate treatment, it is very important to consult a psychiatrist or psychologist. As soon as you notice that you don’t feel as well as you used to, look for a professional to help you find the causes for your discomfort.Getty Images
3. Maintain healthy lifestyle habits
“Healthy lifestyle habits are the best way to prevent stress, so avoid unnecessary commitments, slow down, organize your time with balance, prioritizing healthy eating, quality sleep, physical activity and a respectful and empathetic work environment”, teaches Karla.
4. Find what relaxes you
“Do activities that bring you pleasure and relaxation, find your friends and hang out with the ones you love”, suggests the specialist. According to her, part of the balance to face difficult moments comes from a light and pleasant daily life.
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