10 effective habits to reduce stress, according to the Cleveland Clinic

The stress it is a natural response of the body to positive or negative challenging situations. But it has many faces: it can be positive and motivate us to do something better or negative when it becomes chronic.

Currently, millions of people experience stress in their daily life as a consequence of the pressure they are subjected to at work and in their personal relationships.

Clinical psychologist Adam Borland of Cleveland Clinicsays that everyone experiences stress, which can be triggered by a variety of events, from small daily problems to major changes like a divorce or job loss.

The stress response includes physical components such as a elevated heart rate and blood pressurepersonal thoughts and beliefs about the stressful event, and emotions including fear and anger.

Borland adds that it is possible to relieve certain levels of stress by adopting Healthy habits. Of course, if your stress is prolonged and already affects you at a deep level of anxiety or depression, it is best to consult a psychologist.

“While no one can avoid all stress, you can work on managing it in healthy ways that increase your potential for recovery,” she explains.

Take note of his 10 habits to reduce stress.

1. Eat healthy and drink water

although eat junk food and sweets It seems relieve stressIn the long term it is counterproductive. Your body needs the energy and nutrients necessary to face the day to day, so it is best to adopt a healthy diet.

2. Practice exercise

Various studies have shown the benefits of exercise against stress. The psychologist of Cleveland Clinic recommends engaging in non-competitive aerobic exercises, such as weight training, or movement activities such as yoga or Tai Chi.

“Aerobic exercise has been shown to release endorphins, natural substances that help you feel better and maintain a positive attitude,” he notes.

3. Quit smoking

You may think that smoking relaxes you, but the reality is that nicotine generates more physical arousal and reduces blood flow and breathing. In the long run, it increases tension.

4. Practice relaxation techniques

According to the APA, mindfulness meditation has been shown to reduce psychological stress and anxiety. Do it in a clean, quiet place. “Sit down, breathe and focus on the present moment,” they suggest.

You can also practice deep breathing or opt for progressive muscle relaxation and mindful meditation.

5. Reduce triggers

come back to yous hobbies, listen to your favorite song, end the day with the series that amuses you the most and get your mood back. On the contrary, it reduces stress triggers: those things that make demands on you. Set priorities, control your routine and reserve time for yourself.

6. Examine your values ​​and live by them

“The more your actions reflect your beliefs, the better you’ll feel, no matter how busy your life is. Use your values ​​when choosing your activities,” notes Dr. Borland.

7. Learn to say “no”

Learning to say “no” when you don’t have the time or energy to get things done will help you relieve stress.

8. Realistic goals

Purposes that are not measurable are more difficult to accomplish; for example “I want to be a good husband”. Instead, saying “I will dedicate two full days to my partner” is a measurable goal.

Marcelo Campos points out that it is important not to be too ambitious. “Many people aim for a goal that may be too difficult to achieve. Most long-term changes happen slowly. Change is a process, not an event.

9. Remember what you do well

Not only is sacrifice important, every time you meet a goal, reward yourself. The feeling of accomplishment is rewarding and can lead you to pursue more goals and reduce stress.

“When you feel overwhelmed, remember what you do well. There are ways you can develop a healthy sense of self-esteem,” recommends the Cleveland Clinic.

10. Biofeedback

Our body reacts to stress in different ways: it can be tachycardia, migraines, pain in the back and more. The Cleveland Clinic notes that it is important to learn to manage our body’s reactions.

“Biofeedback can be used to help you learn how your body responds in stressful situations and how to better cope with them. If a headache, such as a migraine, starts slowly, many people can use biofeedback to stop the attack before it fully develops.”

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