Harmonize Fitness
Harmonize Fitness

How to manage stress

06 How to manage stress

Stress is one of the causes of a many health and mental problems we´re dealing nowadays, since most of our time we´re dealing with stressful situations and it´s become part of our life we need to know how to manage and lower it.

In school, job, family, neighbors, traffic, sleep there are always situation that can be highly stressful, in some cases we´re so use to them that we´ve learnt to live with chronic stress and we think it´s normal.

Many diseases nowadays are related to high levels of stress for a long period of time or what´s called chronic stress so considering that in many cases it can be hard to avoid those situations we need to learn how to react or handle them and how to manage stress to avoid most negative effects on our health physically and mentally.

Knowing where stress come from makes it easier for you to manage it, if you can avoid certain people or environments that are not only stressful but also negative . In some cases it will be easy to identify what caused stress; losing your job, problems at school, being bullied, relationship problems with family or a loved one, a break up, losing someone. This are all events that trigger stress and are easy to recognize. Daily stress can be caused by working too hard, dealing with a boss and coworkers that don´t seem to care about you, being bullied at school, traffic from home to your job or school and back again, not having enough time to do what you need to do, financial problems. We´ve learned to live with this daily stress and we think it´s normal but it´s not, we need to know how to manage it.

One way to manage stress is with meditation, every morning when you wake take some time to meditate, 5 minutes is enough if you like it you can do it for 20 or 30 minutes. If you want to keep it simple you can find a place where no one will disturb you, sit straight and close your eyes. Start breathing deeply, breath in…breath out… focus on your breath, now focus your attention on every muscle of your body and relax them from your feet all the way up. Let go all negative emotions, thoughts and feelings, all worries and fears and focus on your goals, who do you want to be? what do you want to achieve and imagine yourself getting over any obstacle. Now visualize yourself being who you want to be and feel that emotion as strong as possible. Now focus on your breath once again and slowly open your eyes. This is the end of a small and simple meditation, everyone has its own way to meditate so you´ll need to find out what works for you.

Another way to manage stress is to stop trying to please everyone and don´t care about what people say and think of you, we spend so many time thinking about what people say and think of us that we don´t enjoy what we´re doing, we also spend too much time trying to please everyone just to feel accepted that we lose sense of who we are. All this puts pressure on ourselves that end in stress.

Another great way to manage stress is with exercise, any type of physical activity will help you lower stress. Exercise improves mood, lower symptoms of depression and anxiety and it can help you sleep. It also increase the production of endorphins which make you feel good. This is why you finish your workout you feel great, with more confidence and it´s easier to stay focus and in a positive attitude the rest of your day.

Another way to manage stress is following a healthy nutrition program, what you eat also affect your mood so if you are stressed out and you eat junk and processed foods you will feel worse, instead focus on eating meals cooked with real, fresh ingredients. This way you are able to eat almost any dish and you are giving nutrients to your body without all the excess sugar and chemicals.

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