Harmonize Fitness
Harmonize Fitness



How to cope with stress at work and school


Unfortunately stress is part of our days and life, most of us live with chronic stress and think it´s normal, we think that´s how we´re supposed to live because when we were growing up that´s what we saw, but this is not true.

Stress is the leading cause of many diseases, or at least it makes everything worse, many visits to the doctor are because of stress. From the moment we wake up to the moment we go to sleep we go through many different situations that increase stress, getting up late, being stuck in traffic, going to a place we don´t feel comfortable whether it´s school or our job, working with people we don´t trust and don´t feel comfortable, listening to everything we do wrong whether it´s from our teachers or boss, worrying about everything we need to get done and we don´t have enough time, worrying about how are we going to pay bills, etc.

With all this going on we need to find ways that help us cope with the stress at work or school since we spend a lot of time there, here are some actions you can take:

1.- First you need to know where the stress come from, is there a specific person that makes you feel stressed for whatever reason? Is there a specific moment or situation that makes you feel stressed?

2.- Then you need to be aware of how you respond to that person or that situation and how you feel afterwards. Most of us react in a wrong way like shouting, screaming, we´re rude, disrespectful, we react in a very aggressive way and this only makes us feel worse.

3.- Use strategies or tools that help you remain calm. When you´re under a stressful situation or with a person that increases your stress the best option is to remain calm, for this you need to be aware of your emotions and thoughts and the moment you start feeling anxious or stressed take some deep slow breathes and focus on how everything starts to calm down.

4.- Once you´re calm think about the best way to respond without making the issue worse, if you don´t have to respond or give any answer then do nothing, just stay calm.

5.- Learn to say no and set your limits.- If you don´t set limits then other people will start giving you more work to do whether it´s at school or your job, be aware of how much you can handle and what are your priorities, if you know you can´t handle more work just say no.

6.- Concentrate on one thing at a time.- Many of us try to multitask with the idea to finish more in a short period of time, but this lead to bad results, concentrate on just one thing at a time and give all your attention, this way you´ll actually finish that activity faster and with better results.

7.- Stay away from stressful situations.- Most of us know who are the ones that create conflict and stressful situation at school and work and there are times and moments when we can stay away from them, when this is possible make sure to stay away from this people.

Avoiding stress at all cost is always the best option, but it´s impossible we´re all going to face some bad situations every day. If you´re working in a place where you don´t feel comfortable, where your classmates or coworkers only make fun of you and do their best to bring you down then it will be better to find another job or change school especially if your teachers or boss don´t care about the situation but it´s really hard for most of us to do this so the best option is to find ways to reduce stress.

The 7 points here are really helpful to reduce stress, if you can only focus on one then trying to stay away from people who create conflict then do this as much as possible, the farther away you can stay from them the better. When this is impossible then focus on remaining calm, control your emotions and thoughts and don´t let any outside negativity take control of you.

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An easy way to reduce stress


Life is hard and stressful; we all face stressful situations on a daily basis we all live with high levels of stress and think is normal. Even when we´re all exposed to stressful situations we can decide if we live stressed out or not.

Positivity has been raising over the last months and years, I see a lot of people with a positive attitude always talking about how amazing life is even when everything is falling apart, when we´re living on chaos and by being positive what they´re doing is hiding or ignoring all the uncertainty, all the fear, the pain, failure and struggle, all the stress that we all experience in life.

We can´t deny that we all go through amazing moments just as we all go through hard and tough times, it´s inevitable. It´s in this tough and stressful times that we can decide how much we will let those moments affect our day and life.

There are certain actions you can take to make sure that daily stress does not affect how you feel and do not affect your day and life. These 2 actions have to do with you, focusing on what you can do regardless of what´s going on around you.

1.- Focus on what you can control.- There are so many things going on every moment of every day and in most cases we don´t have control over what´s going on, we don´t have control of the situation, in this case the only thing you can control is how you respond or react here is where point 2 comes into play. If you do have control over what´s going on meaning there´s something you can do to improve the situation then remain as calm as possible so that you can think clearly and come with the best solution, then take action.

2.- Control your thoughts and emotions.- It all starts by being calm and living in the present. Most of the times when something goes wrong our when we´re on uncertainty our brain starts creating all kind of negative results and scenarios, it´s great at focusing on the worst outcome and this only increases anxiety and stress. By remaining calm you are able to think clearly and concentrate on what´s actually going on right now without creating future negative scenarios that may not even happen. Being able to remain calm or calm yourself gives you the opportunity to step back, take some time and analyze everything that is going on and think clearly. Sometimes you don´t need to take action, doing nothing is actually the best you can do.

Controlling your thoughts and emotions is the hardest step you can do but will improve your life dramatically in all areas, it requires self-awareness, knowing your body, being aware of how you feel when you are in a calm and relax state and how you feel when you´re anxious or stressed or when you react to something or someone.

Most of the time we suffer a lot more thanks to our mind, it´s amazing at creating negative scenarios for every situation all these unreal thoughts create fear, anxiety and stress. Most of us let our mind wander whether on the past or the future instead of concentrating on the present. We must accept the past, take what we can learn from it and let it go, this doesn´t mean that you need to forget this means being able to remember and recall certain moments or situations you lived without being attached emotionally to them, without letting them control how you feel right now. Stop letting your mind wander in future scenarios and focus on the present moment, if you have a plan or goal you´re working on you can create images on your mind of the end result, how would you look and live when you achieve that goal. Every time you catch yourself wondering on negative thoughts whether it´s from past or future events change those thoughts to positive ones and think about your plans in a positive way.

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Your thoughts about stress make a huge difference


We all think that stress is bad for us and the reason why is because we´re told time and time again this. We´ve talked before about different types of stress and why we need some of it but actually how we think about stress, even the bad one can make a huge difference.

Today we´re going to focus on the bad type of stress, the one that has a negative impact on our health and it leads to greater problems if it´s chronic.

We´ve been told that stress is terrible for our health, that it makes us sick, you may have heard that 90% of the visit to the doctor are related to stress, and some people go to extremes saying that stress is killing us, I´ve said it some times and I´ve also said that your thought have an impact on your day and life so if we think negatively about stress the results will be more negative.

Stress is actually not that bad if we change our mind about it, if we change the way we think about it. This might sound crazy as I´ve been sharing a lot of stuff on how to lower stress, but the moment I read a book from Kelly McGonigal, PhD everything made more sense. Having strategies that help us reduce stress is really important, but if we look at stress in a different way then we won´t get as stressed out as we normally do and it´s easier to keep it low while getting better results on our daily activities and projects.

We´ve talked before that our body, our emotions and feelings are the response of our thoughts, if we have a negative thought then we will feel negative emotions and our body will respond negatively, if we have positive thoughts we feel positive emotions and our body will respond in a positive way. Have you realize that most of the times you get sick or get an illness comes after a stressful situation? Have you realized that when you are on a positive mood, when you´re happy and enjoying life you are healthier?

We´ve all felt high levels of stress more than once in our lives, we feel our heart rate increasing, we start breathing faster, we get anxious, some of us start sweating or at least we feel hotter and hotter. With all these physical symptoms going on we get more anxious, we lose confidence.

The physical symptoms of stress which we mentioned early, heart rate increases, faster breathing, we start sweating, getting anxious all this can be seen as our body getting ready to face a challenge, our body is increasing energy, it´s increasing flood flow and oxygen, this makes us feel more confident and when we have more confidence and have this mentality the chances of getting a positive outcome are greater. We set ourselves for success instead of failure.

Changing our mind and thoughts about stress is hard, we´ve been told and conditioned to think that stress is bad so when you´re going through a stressful situation with a positive mindset even if you feel stressed you may find it hard to keep those positive thoughts which will make increase stress to some level it, this is normal at the beginning, you´re learning new skill and it will take time to develop this new skills and habits, but still it will be easier for you to lower it and recover from that situation faster.

Life is hard, I´ve mentioned this so many times, we all go through stressful situations and what makes the situation better or worse is how we respond to it, if we are able to stop take a deep breathe remain calm the outcome will be way better, at least we won´t let stress increase so we won´t have that negative impact, but when we change the way we think about stress, the moment we find ourselves in a stressful situation with this new mentality and thoughts we are able to get a better outcome not only for our health, but for the situation also.

How we think about stress sets ourselves for optimal health and success or failure and disease.

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Why doing something you hate increases stress


Life is hard, some days more than others but if we hate what we do every day, if we don´t enjoy our work then stress increases and becomes chronical.

Doing something you hate or you don´t enjoy increases stress for so many reasons and it gets worse when you not only hate what you do, when you not only hate the activity but also the people around you, your team, your boss, the environment or culture of the entire place.

So many people want a secure 9 to 5 job that pays well, we want that security and safety regarding money, but this only gets people trapped in a toxic job and toxic environment.

When you don´t like what you do you don´t have the motivation you need to do what you need to do, when things get harder or you get assigned a project or any challenge that involves learning new skills or taking risks you may start getting anxious or panicking because you´ll need to invest more time and energy into something you´re not interested but you need to deliver and meet expectations otherwise you can be fired.

If the people around you, your team whether they´re coworkers or even classmates just make fun of you every single moment spend there is like hell and as time pass by it gets worse. If your boss or teacher always criticize your work and blame you for everything that goes wrong then stress increases and remains high even when for some reason you are safe in your job and you know he can´t fire you.

If the culture and values of the company or office you work for do not align with your values every minute you are at the office or spend time working with your team you need to be rally aware of every thing you say and do so that you don´t do or say anything wrong.

If you wake up every day without motivation to go to work, without motivation to do all you need to do, if you´re not interested on your job and all the activities it involves you´re not living the life you are meant to live. You spend most time with high levels of stress even if you´re not aware of it, just the fact of not enjoying what you do and not being interested on it and having to do it anyway increases stress.

Life is a journey and none of us are meant to live a mediocre life doing something we don´t enjoy or possibly hate just to have financial security, there´s no reason to make just enough money to live a decent life if you hate every second of the journey and it´s worse knowing that stress is one of the cause of some diseases or at least if it didn´t cause it makes it worse. You might make enough money to pay bills but you have problems sleeping, you get sick pretty often, you are tired and unmotivated all the time you have changes on your appetite, you keep thinking about work and all you need to do and not in a good way even when you´re at home, there´s always something related to your job that keeps you worried, etc.

If you let this control your life at the end you´ll not only hate your job but also your life and you´ll regret not taking the steps or not taking the risk to do what you actually wanted to do. Around 40% of people hate their job and they stay there just because of the paycheck but not amount of money is worth paying the risks of living an stressful life, a life that you hate that can lead to health problems, if you hate your job it´s literally killing you.

Health is a priority, physical and mental, the negative impact of having a job you hate in your mental health needs to be counted. If you feel tired, stressed, unmotivated, if you feel depressed or anxious it can be caused by your job, every experience releases certain chemicals and hormones in your body so it´s not a surprise that a job you hate, doing something you hate in a toxic work environment leads to not only stress but also depression and anxiety, all this leads to poor sleep or lack of sleep, lack of physical activity, weight gain, and it also impacts your personal life, how you interact with your loved ones.

Realize that you deserve much more than a 9 to 5 job you hate, your deserve much more and you are capable of way more than that. We´re not meant to just have a secure job and just get by, we´re here to live a meaningful and fulfilled life and that comes from doing what you love.

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How we react to stressful situations is key


Life is hard, and we all go through very difficult and stressful situations. There are so many things and stuff that we need to go through each day and if we don´t respond the best way possible to each situation or if we don´t manage the way we respond those stressful situations can get out of control and lead to mental health problems.

We´ve mentioned before that it doesn´t matter what we´re living right now, where we are or what situation we´re going through there´s always something outside of our control and there´s something we do have control.

It doesn´t matter what we´re going through we always have control over how we respond to each situation and our emotions. There are some situations that may not be positive, they may not be what we were expecting and they are actually negative, if we´re involved on an accident or if received a bad news, or the project didn´t work out the way we wanted. If we just react in that moment without thinking and analyzing everything going on then chances are we´re going to make the situation worse.

Our perspective on each situation we live matters and also our values, we go through many different situations every day and many of them are not that really important, we give too much attention to minor stuff that does not deserves any amount of attention and we just bring them up, we give them attention and even react in a very negative way that only increases stress and it shifts our day to becoming a bad day. This is really common when we´re driving to the office and someone cut us in a really aggressive manner, but nothing else happens, we can make the whole situation worse by starting shouting a lot of stuff against him even when he/she is not listening. This only sets our day in a negative way.

When you take a step back in any situation to give you some time and space to breathe, to calm yourself down and think then you can react the best way possible. Once you are calm and thinking you can ask yourself if that situation is really important, does it really matters, is it going to make a huge difference a week, a month or a year from now, if it´s not then forget it. If it´s really important think about all the negative outcomes and all the positive outcomes, what´s the worst thing that could happen and what´s the best thing that could happen. What´s the best thing you can do now that is not going to make the situation worse?

It doesn´t matter what goal we set, or what project we´re working on life will get in the way, we´re all going to receive bad news in the moment we least expect, we´re all going to go through bad situations and at those moments our brain will focus on the negative, the negative outcomes, the worse thing that could happen and we react in a very negative way even rude and disrespectful which only increases the levels of stress and anxiety.

Most of us let external issues control how we act and how we feel, if we´re not in control of our emotions, our thoughts in normal situations there´s no way we can take control of our emotions and how we respond in stressful situations that require a lot more time and space to calm and think so that we can respond the best way possible.

It doesn´t matter what we´re going through there´s always something we can control, and that´s the way we respond to each situation, by how we respond we can make the situation worse, it can stay neutral or maybe we can make it a little better. For this we need to be able to be in complete control of our emotions and actions, we need to be masters of them, we need to be able to remain calm and be able to think. Sometimes the best we can do is nothing, do not react, do not respond. Just breathe and stay calm, this is simple said than done, remaining calm under stressful situations is so hard to do but sometimes it´s better.

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Stress and time


Stress can be caused or increased by lack of time management. We have so many things to do and not enough time.

Most of us spend so much time doing things we hate and too little time doing what we actually enjoy or sometimes we don´t have time to do what we enjoy. We have a lot of things to do that we don´t like and we don´t have enough time to do them, we need to get that project done for the end of the week, but we also need to answer at least this 6 emails that are urgent and we also need to go to this 2 meetings, we need to finish homework and get to our music class or the gym in one hour. And we also know that there´s more work and things coming so this is never going to end.

If we do not manage our time and schedule our day then stress will increase and as we see then end of the day or the deadline getting closer stress will go higher and higher. We all have the same amount of time, we all have the same 24 hours, how we use those 24 hours is what makes all the difference. Making use of those 24 hours wisely is what leads to success and an enjoyable life with less stress.

Lack of time management gets you out of control, even when there are things and situation we can´t control there are some situations or activities that are within our control, but by not having a schedule, organization or plan everything gets out of control because you don´t know what to do, where to start, you´re not efficient and productive and at the end of the day your progress is minimal or non at all.

When we´re not managing our time and we feel like there´s too much to do we can start getting irritable, we are unable to concentrate, we don´t know where to start, we have mental blocks, we procrastinate, we feel tired, we get poor quality sleep and all this create a negative cycle that keeps our levels of stress high, we can´t get enough high quality sleep and this leads to cravings, unhealthy food choices, lack of physical activity, etc.

We´ve all been in a situation where it´s too much to do and not enough time, we starts getting anxious and stress increases, if we manage our time effectively by creating habits, routines and schedule activities then we are in control of our time and most activities, the way to make this schedule as best as possible is to be really clear on our priorities. What is more important to us, what we value more, we can also make a list of all the activities and work, everything we need to get done in a day and assign a number according to the level of importance and mark the activities that are going to give us the best results or more progress, this activities may be the ones that take a little more time or are more difficult more are the once that can move us forward and take us to our goal faster.

When you schedule your activities make sure to give enough time for each activity, you may need 45 to 60 minutes to complete one activity, during that period of time make sure that you don´t have any distractions so you can concentrate on the task at hand and complete it as best as possible, when you´re done with it you can take a couple of minutes of rest.

Once you have the list of activities you need to realize that you don´t need to do all by yourself, there are some activities you delegate, if you are used to saying yes to everyone then it´s time that you start saying no, most of us have a lot of things to do because we keep saying yes even when we know we can´t handle the workload.

Keep your space clean and organized, it´s easier to work and find everything you need when your space is completely clean and organized, when you know where´s everything you need is easier to concentrate and you are more productive.

Make sure you do the hardest activities when you are more productive, some of us are able to concentrate and are more energized and productive in the morning, while others at midday and there are some people that find late afternoon the best time to do those difficult tasks, find what works best for you.

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Trying to please everyone increases stress


We´re all looking for attention and to fit in a group, that´s what we´ve been taught our entire lives, but this is increasing stress.

How many times have you stressed yourself in a conversation thinking and figuring out what to say so that you could please and get the approval of the people you were talking too? How many times have you changed your decisions based on someone else’s likes, thoughts or believes? How many times have you said yes when you really wanted to say no just to avoid being rejected or to avoid the feeling of not fitting in a certain group?

Even when we´re all looking for attention, the people who is always trying to please everyone around them have a bigger desire for attention, this can be because of insecurities, low self-esteem, low confidence so they look for all this attention and approval from the outside.

Trying to please everyone around us only creates stress and anxiety and we hide our true selves, we hide who we really are. When you´re trying to please everyone you rarely say your opinions, instead you let people talk and when you share something you make sure it goes along with what everyone else is saying, with their opinions and believes. The problem with this is that with time people see that you´re telling them what they want to hear and not what you really think and some people do not trust this type of person so at the end when they found out they won´t trust you.

Some people can take this to their advantage, if they see that you say what they want to hear they´ll realize it´s easier to manipulate you and get what they want because most of the time you´ll say yes and go along with what they´re saying and doing.

People pleasers find it really hard to share their ideas and thoughts and they rather stand for the ideas and believes of others.

Since it´s really hard to say no and they keep going along with others and not really standing for what they truly believe they get involved into a lot more projects, meetings or parties than they can manage ending with no time for themselves, they´re always running trying to meet the expectations of everyone even when they hate what they´re saying or doing. They end up doing a lot more than what they can really manage.

We all have different groups or relationships and when we try to please everyone we need to be really careful on what we´re going to say and when to say it, if we say something to the wrong person they will find out we´ve been only telling them what they wanted to hear so they lose confidence and trust. Being aware of what we need to say and to whom takes a lot of energy and anxiety knowing that we can tell the wrong thing and feel

What you can do is stop doing things you don´t like and you don´t feel comfortable, stop doing more than you can. If you already have a lot of work whether it´s from school or job and someone else asks you for help just say no, you have the right to say no without giving explanations, if someone asks you for your opinion say what you really believe in a polite and respectful way. If someone asks you to take care of their pets or babysit and you don´t want or can´t just say no.

Saying no will be hard in the beginning and many people can react negatively in the beginning but with time they will respect you a lot more, and they´ll trust you a lot more knowing that you´re telling them the truth, what they need to hear that will actually help them and not what they want to hear, your confidence will increase and you´ll feel way better.

When you start saying no your stress levels will start to lower because you don´t feel loaded with a lot of work, project, meetings or appointments, you have more time to do what you really enjoy doing, you have more time to focus on your work and you also have time for yourself.

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How stress affects relationships


We know that stress has a negative impact on our relationships, but some relationships can also increase stress making everything worse. It´s a negative vicious cycle that can be very hard to stop.

We all deal with stress every day, we´ve talked about this before, our job, finances, school, traffic, our boss or teachers, coworkers or classmates they´re all part of daily stress and to make it worse there are closer relationships that also increase stress. What happens when something goes wrong with our partner or a loved one?

Some of the things that can create stress in a relationships are different ideas, different perspectives, different habits or routines, different believes and values, finances. This can happen between friends, aunts, uncles, siblings, spouses. But how do you manage to have all this differences and still have a healthy relationship? This is why respect and communication are key in any relationship if we do want to stay together. It´s really important to understand and accept that we´re all different, we´ve all gone through different situations that made us who we are today, all those experiences make us see the world and everything that happens from a particular perspective and all this differences make us who we are.

When there´s something wrong going on in a relationship we start seeing more disagreements and create distance which only makes everything worse increasing tension and stress.

What you can do to improve the situation is listen and try to understand the other, listen to their perspective and point of view, for this we need to accept that we´re all different and we´re all going to react and respond differently to stressful situations this is why the first step is to listen with an open mind to really understand the other. Then find ways to be supportive, in some cases people are not looking for a real answer or solution to their problems, sometimes they just want to be listened and feel they are appreciated. If there´s something you don´t agree with then being respectful about their opinion, perspective and point of view is so important, from there find a place of mutual agreement between both can work wonders.

We all have some close friends or family members that are so rude and disrespectful, and even when you try your best to talk with them and get to a mutual agreement or at least a place of respect they won´t cooperate. They never support you, they make fun of you, they try to bring you down or maybe they ignore you. In this case the best step here is to stay away from them. If they´re trying to bring you down there´s no reason to be close to them or to try to find common ground, if they don´t support you there´s no reason to be sharing your goals or dreams with them, they´ll always find a way to bring you down and make fun of you.

You need to accept that some of the people you know, friends and family will only be there in the good times, the fun part of life but they´ll disappear when you need them most, there are others who maybe doesn´t appear that often but are the ones who show up when you need someone more, make sure to find out who they are and work on keeping them close to you, make sure that when they need someone you are there too, and there are others who just doesn´t appear on your life neither on good times or bad times.

It´s hard to find out that those who you thought where your friends and you thought you can count on are the first ones to disappear, but it´s good to know who really matters, do not waist time with the ones who disappeared or were never there, it doesn´t matter if they are friends or family, being blood related doesn´t meant you need to stay close to them or consider them. Try to stay away from people who doesn´t support or want to bring you down.

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Stress and mental health


Stress can lead to mental health issues. Even when stress is good and we need some of it, the wrong type of stress for long periods of time deal to depression or anxiety, and it can get worse.

We do need stress, some of it, small doses of stress is necessary for all of us to maintain optimal health, to grow and get stronger mentally and emotionally. We know that when we are under stress our body activates the “fight or flight” response and with this our breathing and heart rate increases, our muscles get tense all the focus and energy are concentrated in the best way possible to fight or run because we´re in danger so our body prepares to keep us safe. This response of stress is beneficial in some situations, this is why small doses of it are good, when we are out of danger our body returns to a normal and calm state.

Thanks to the way we´re living nowadays the levels of stress stay high, they don´t return to normal. How can we keep stress low when we need to go to school or job to do something we don´t like, when we don´t know how we´re going to make it until the next pay check, bills keep coming, relationships are not going well, someone close to you got diagnosed with a chronic or immune disease and for some reason everything seems to get worse. All this tress every day leads to chronic stress.

The reason why stress can lead to mental health issues is because stress release certain neurotransmitters like adrenaline and serotonin and it also increase or decrease certain hormones like cortisol as part of the fight or flight response. All this changes that take place on our body due to stress affect negatively the brain. We all know that when we are stressed we can´t think properly, we are not able to find solutions or make the right choices, it´s harder to learn, etc; this are just some symptoms we are aware when we feel highly stressed, but think about how this affects our entire body when stress remains high.

We´ve talked about the immune system in other posts, when we are in danger and the stress response is activated, our body is not able to fight viruses and toxins, it can do it for a short period of time which is why short doses of stress are good, it makes us stronger but when it´s over it leads to disruption of systems and hormones this includes the neurotransmitters and the brain in general.

You may have heard of PTSD which can be develop after an accident or a traumatic experienced when the person affected keeps recalling or having flashbacks and nightmares about it. PTSD is not the only mental health problem that can be caused by stress, depression and anxiety too.

Unfortunately we are use to live with high levels of stress and we think it´s fine, we don´t even think we are living with high levels of stress which is what makes the problem huge. I don´t think our body is able to handle daily stress and things get worse when we go through a really hard situation or moment, that´s when our life seems to fall apart and everything is out of control, this moments can break us which is why we´re seeing a lot more diseases so we need to find ways we can manage daily stress so what we need to do is preferably avoid doing things you hate, spend time with people you love and feel comfortable spending time together, but most of us can´t change school or job that easy so finding tools or strategies that help you lower stress is the best option. We´ve talked a lot about mindful meditation and breathing exercises which are a great tool.

Now when we talk about stress and mental health we also need to talk about food, what we eat can increase or lower stress and it can also improve the symptoms of any mental health or make it worse, this is why we need to be really aware of what we eat, stress can increase inflammation and it will impact our brain so eating a healthy diet that reduces and keeps inflammation low will also help our brain.

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Signs of stress, be aware of these!


We all go through hard times in life, but how we respond to each situation can make it worse. Most of us live with high levels of stress and this leads to health problems, it can be something small but with time those problems get bigger and bigger.

We all get stressed for many different reasons, it may be some class at school we don´t like, it may be a teacher, classmates or our boss, maybe some coworkers, traffic to get to school or job and back again. The simple fact of not feeling comfortable with our team or the people we´re working with it doesn´t matter if it´s school or job that increases stress, if we don´t like what we do that increases stress too and if for some reasons we don´t feel safe it´s another way to keep stress high.

The worst part of this is that most of us live this way, we don´t like what we do, we don´t feel comfortable, we don´t feel safe which keeps our levels of stress high and we face certain situations that make life worse and spike that stress to the roof, it´s on this times when we feel and are more aware of certain symptoms or signs of stress.

Some sings of stress are:

1.- Hair loss

2.- Insomnia or poor sleep

3.- Digestive issues

4.- Weight loss or weight gain

5.- Increased heart rate

6.- Chronic pain

7.- Headaches

8.- Acne

9.- You get sick like cold or flu

10.- Low energy

11.- Depression

The first step of lowering stress is to know that you are stressed so this symptoms will help you with that, if you feel any of them and you´ve been through a difficult situation, maybe a lot of work, an exam, maybe you´ve received a bad news then know and realize that we all go through times like that and we need to find ways to control that stress.

We all react differently to stress and to stressful situations so you also need to be aware of how far those symptoms go and how able are you to control them, if it´s hard for you to remain calm and you get frustrated, easily agitated, you feel overwhelmed, you feel like you´re losing control and things do not get better whit meditation or breathing exercises you need to find help to help you go through those times.

Most of us take a pill to deal and cope with the symptoms, we all know what to take to get rid of the headaches or any other pain, we also know what to take for digestive issues or constipation. The problem is that most of us are not aware that some of those symptoms like digestion, constipation, bloating, acne, weight gain, hair loss are caused by stress. If we´re trying to lose weight but we´re not getting results we get so discouraged and go lower in calories or think the diet doesn´t work because for some reason we didn´t lose weight or even gain some, but we don´t realize that if we´re stressed that can be the reason for not losing weight, some people are aware that their acne and hair loss can be caused by an unhealthy diet or stress and they do something to improve their diet but they don´t do a lot to reduce stress when managing stress can have a better impact on your overall health.

Stress is a huge problem for most of us, we focus a lot on diet and exercise and we blame the situation of someone else when things don´t turn out the way we wanted, but we do not take stress seriously. If we take a couple of minutes a day to lower stress by doing breathing exercises we will get better results on our weight loss journey while being more enjoyable and our overall health mental and physical will improve.

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