Stress Coping Techniques

Health Tips

Stress was called the “epidemic of the century” back in the 20th century. We have entered a new century, and the end of this epidemic is not in sight. Psychological stress on a person is constantly increasing, and the stress itself is “younger”. It is believed that it is in developed countries, especially prone to increased nervous stress, that two-thirds of all diseases occur due to stress.

Chronic stress – as a rule, is not a consequence of the problems themselves, but of inadequate obsession with them. Moreover, for the occurrence of chronic stress, it is not at all necessary to be a high-flying leader – any workaholic who arranges an irregular working day for himself and does not know how to disconnect from business problems, leaving the workplace, is a potential victim. Irritability, feeling of lack of time, anxiety, constant fear of doing something wrong, inability to relax, insomnia – these are the features of the “portrait” of chronic stress. And in the fall, this is also aggravated by the fact that you are somewhat out of your usual schedule during your vacation.

First of all, learn to relax and try to break the vicious circle:

Use for maximum health benefits every weekend, every minute.

Daily 20 minutes of gymnastics activate the metabolism in the body. According to medical research, after a series of exercises, calories are converted into energy faster and more efficiently.

Find time for complete idleness. Call on your favorite melody, a drop of perfume and just relax (sitting in front of the TV does not count!).

Do not constantly return thoughts to troubles. Consciously form a positive attitude towards those around you at home and at work, and in the evening remember the pleasant moments of the past day.

After work, massage the feet, making kneading movements with both hands, press the arch of the foot with your fist. Ask your loved ones to give you a light massage of the neck, back and lower back – no matter that it will be unprofessional, because its main goal is to give pleasure and help you relax.

A warm fragrant bath (with decoctions of herbs, coniferous extract or special phytosalts), a soft bathrobe and half an hour for yourself – teach your family that you should have a break after work.

In order to go once a week to the pool or to a workout, to get an abandoned sketchbook or knitting needles, to go to the cinema or your favorite birch alley – it will not take much time, and the emotional return will be felt for several days!

If it is not possible to visit the gym or swimming pool – walk more, often this is enough to relieve stress.

Breathing deeply with your belly is a useful trick for relieving anxiety.

Hold your hands for several minutes under running hot water – even such “truncated” water procedures have a calming effect.

There is a wonderful way to relax the mind and body. This is meditation. Twenty minutes of immersion in it replaces 9 hours of sleep. You can learn meditation from books, video and audio cassettes. If regular meditation is not your style, then take at least a fifteen-minute break twice a day right at your desk. During such a break, clear your mind of any thoughts, relax your muscles and breathe deeply and evenly. A short rest will give you a powerful charge of life.

Review your diet:

Limit your intake of fatty meats, butter, alcohol, and sugar. Drink more fluids – mineral water, juices (orange, apple), lemon balm or chamomile tea. To maintain the body, foods that increase the production of substances that give a feeling of joy and comfort are good – cereals, muesli, bananas, milk, vegetable oil, low-fat yogurt.

If you can, eliminate caffeine from your diet entirely. The energy boost caused by caffeine is temporary and artificial. And an excessive dose of caffeine can cause excessive excitement, which will only interfere with work.

Under the influence of stress, the body’s need for vitamins (especially group B), trace elements and antioxidants increases dramatically. Magnesium plays a crucial role in maintaining energy at the required level. 200 mg of magnesium nitrate 2 times a day is your norm. Vitamin C is able to overcome fatigue like no other substance. Therefore, support the nervous system with vitamin complexes recommended for nervous and physical overloads (for example, Triovit).

Cut down on sweets. Carefully follow the list of ingredients on packages of cookies, juices, dried fruits. Sugar can be hidden in them under the pseudonyms “honey”, “fructose”, “sucrose”. It is best to replenish your energy stores with plant foods that are high in starch.

One of the causes of increased fatigue is the poisoning of the body with harmful substances found in water, food and air. Drink at least eight glasses of water a day to flush out toxins from your body.

If fatigue persists for too long, then it may be worth seeing a doctor. It is likely that it is caused by some diseases, such as anemia, autoallergic diseases, depression, hormonal imbalance.. Many infectious and inflammatory processes, even a painfully cutting wisdom tooth, can cause chronic fatigue. And the elimination of the root cause will support your entire body in the right tone.

Elena RUDNEVA.

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