Harmonize Fitness
Harmonize Fitness

stress relief


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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Reframe de situation


Yes, life is hard sometimes more than others, we all go through tough situations but how much we let those situations affect us and how we respond is our choice and the way we respond can make the situation better or worse.

Most of react in a negative way to even small things or situations, we let simple and small situations take complete control of us, of our emotions, our thoughts and our actions and we end up making everything worse than it actually is. If we let this happen with small things then when we´re in a really tough situations we break apart emotionally and mentally, but there´s a tool we can use to help us get the most out of any challenge, every situation and every moment, this tool is reframing.

It doesn´t matter how bad everything seems to be, it doesn´t matter how big a challenge seems to be or how tough any situation appear you always have the choice to see that challenge or that tough situation from another angle, another perspective or another view. Instead of letting your mind just focusing on the negative you train your mind to focus on the positive, to find every positive outcome and solution so you are opened to more possibilities and you lower stress.

Most of us when something happen we get stuck in our perspective, we view everything just from one side or one frame and in most cases it´s negative so by changing that perspective and seeing the situations from another side or another frame we open ourselves to different possibilities, we get more insights of what´s happening, we understand more so our thoughts, emotions and actions change.

Most of us let small things get in the way, in this happens every single day so since we´re used to get stuck in one negative frame for everything that happens to us and we need to train our mind to reframe every situations we can start with those small ones until we reframe all situations unconsciously.

Here are the steps you need to follow to reframe any situation:

1.- Describe the situation you´re going through.- Try to find out what caused that situation and everything that happened

2.- Be aware of your beliefs.- Make a list of all the thought and beliefs you got in your mind related to that situation

3.- Make a list of the possible results and consequences.- The way we respond and act in every situation goes according to our thoughts, beliefs and emotions so think about how you’d act, what you would do and the results of those actions.

4.- Now take the list from steps 2 and 3, read them and think about them. You´ll find out that they´re negative and you´ll get negative results.

5.- Challenge your thoughts and beliefs from step 2 and turn them into positive by looking at the situation from another angle, think about all the positive outcomes that can come from it.

6.- Analyze the situation and think about what you have control over, once you define what you have control over think about what you can do with those options to get the best results.

This takes time and practice, most of us react to all situations, we don´t stop to think about what´s really happening, what you have control over, what´s the best option and what you can do. We´ve been educated to react instantly without thinking on the consequences and this only makes the problem and situation worse, it can lead to big mistakes in the future and increases stress. If you practice this with small events with time you´ll find it easier and easier and with enough practice you´ll go through this process instantly which leads to better choices and results.

Here is an exercise you can do that is a little quicker, the next time you are going through a hard event or situation start by thinking of what are the things you can control, once you recognize them think about what´s the best choice, action or thing you can do to get the best results. Always think a positive outcome and how you can use what you can control to get those results.

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How to manage stress


We´re living very fast paced times where most of us don´t pay attention to our health until something´s wrong, until something happens and our body can´t handle more and we get sick. When it comes to health most of us think of diet and exercise, but we forget about stress and sleep and they´re both important.

Nowadays we´re all living with high levels of stress and that stress is the cause of 90% of all visits to the doctor, it´s the cause of many diseases or at least it makes diseases or illnesses worse. We worry and put a lot of attention to the food and lack of exercise when we´re trying to make a change but sometimes just by doing some daily exercises that helps us lower stress can give us way better results and can actually make it easier to stick to a diet and exercise program.

Stress is not always something we can see physically until it is really high, when you´re under a lot of stress you may feel tired, angry, your body hurts, you may have pain, feel tense, have headaches but most of the time we don´t have symptoms or we´re not aware of them because we´re so busy with our daily activities.

Unfortunately we´ve gotten used to living with high levels of stress and we think it´s normal, we go through stressful situations every day from the moment we wake up until we go to sleep, situations like waking up late, getting stuck on traffic and we arrive late to the office, maybe school, our boss or teacher, all the work we need to do, the classmates or coworkers plus some day we get that sad or unfortunate news that makes everything worse. We didn´t pass the exam, we get fired, someone we love has been diagnosed with a chronic disease, etc. Life is tough so we need to find ways that help us keep daily stress low and to manage that increased stress that comes from unfortunate situations.

There are different options or different tools that helps us manage and lower stress but you need to find the one that works best for you, we´re all different and what works for me may not work for you, here are some ways to help you manage stress.

1.- Find the root cause of the stress.- In some cases it´s really obvious what causes the stress, it may be a new project we´ve been assigned, or being fired, changing home, school or job, a health diagnosed. In other cases it may be harder to find the root cause so you need to be aware and listen to your body, food can be a cause of stress like allergies.

2.- Improve your diet.- Eating highly processed foods that contain unhealthy seed oils like canola, safflower, corn, soy, cottonseed, sunflower, grapeseed, ricebran and sugar are toxic for your body, for some people gluten and dairy can also be huge problem so you need to be aware of what you eat and how you feel so that you can find which foods are causing problems. You can start by avoiding unhealthy seed oils, sugar, flours, maybe gluten and dairy.

3.- Exercise.- You don´t need to do intense exercise to lower stress, going for a walk is a great option, find some physical activity you enjoy doing. Some people like kickboxing, box or martial arts as a way to get all the energy out. Make sure you have a trainer or someone that can help you perform any exercise the right way and avoid injuries.

4.- Do something you love every day.- We all have hobbies or some activities that we love, for some of us it´s painting, others like playing a musical instrument, reading a novel, writing. Schedule 20 to 30 minutes to do that activity you love and make sure that you are completely focus on it so that your mind can relax.

5.- Meditation.- Meditation or mindfulness is another way to lower stress, there are different types of meditations and mindfulness so find one that you feel comfortable doing.

6.- Breathing exercises.- Something as simple as breathing can calm your body and mind and lower stress, just by taking your attention from any thought and anything that´s going on to focus on your breathe, focus on slow inhales and exhales.

This are 6 strategies you can use to help you lower stress, we´re all under stress so we need to find the tools or strategies that help us lower it, when things get harder and we go through difficult situations that increase stress breathing exercises are an excellent tool you can use to lower stress in that moment. The moment you start feeling anxious, or nervous, or you feel your heart rate increasing, your muscles tense or any other symptom of stress which usually comes after we received a dab news you can stop for a moment and start focusing all your attention on your breathe, take a deep breathe in, hold it for a couple of seconds and exhale slowly repeat this 5 or 6 times and you´ll feel more calm and relax.

Let us know by leaving a comment down below and on Twitter if you´ve been looking for strategies to help you lower stress and if you´ve used some of them how did you feel?

If you know someone who could benefit from this post please share it with them and don´t forget to follow us on Twitter.



How to use meditation to reduce stress

00 Intro

Most of us live very stressful lives, we wake up every morning and follow the same routine every day, some of us get up late and try to arrive on time to our job to work with people we don´t feel comfortable, doing something we don´t like and leading with a boss that doesn´t care about us.

Doing something you don´t like with people you don´t feel comfortable and dealing with a boss who doesn´t care about you creates stress plus the stress from traffic, paying the bills and other worries we all have leads to a life of chronic stress. This leads to a lot of health problems, but fortunately there are ways or strategies you can use to lower stress.

If you´re living this kind of life one of the best steps you can take is quit your job and find one where you love what you do or start something yourself. I know this is impossible for most people so in this case you can use meditation as a tool to help you manage stress.

Different types of meditation had been practice for thousands of years, it´s not clear where and when it began and why, most of them used them as a practice to train the mind, to center, to calm the mind, to bring calmness and tranquility, to live in the present.

You may have heard of different types of meditations, some of them are:

Guided Meditations.- You can download some of this where you start by focusing on your breathe and relaxing your body and slowly you start visualizing different images on your mind depending and you need to use your sense while keeping the image of your mind like smells, colors, textures.

Mantra Meditations..- You repeat a word or phrase in your mind or low voice, this helps you stay focus on your breathe and the word or phrase you are repeating and since you have something to work and focus on it´s harder for your mind to start to wander.

Mindfulness Meditation.- Here you focus on your breathe and keeping your body and mind calm and relax, in this case it´s easier for your mind to wander. You want to increase awareness and stay in the present.

Some benefits of meditation are:

1.- Reducing negativity

2.- Reduce anxiety

3.- Reduce stress

4.- Focus on breathing

5.- Focus on the present moment

6.- Increase awareness

7.- Calm and relax your body and mind

8.- Improves sleep

9.- Improve concentration

Mindfulness meditation is one you can start practicing right now, because you don´t need any guidance or mantra in the only thing you need is find a place that is quite, take a seat (I recommend seating on the floor), close your eyes and bring all your attention to your breathe, take a deep breathe in, hold it for a couple of seconds and let it out slowly, while you do this slow breathings relax your body, imagine all muscles of your body relaxing. As you do this you´ll find that your attention and your mind starts to wander, this is fine, do not judge or get obsessed or angry with your thoughts and your mind wandering just the moment you are aware of it bring your attention back to your breathing. This all you need to do to start your meditation practice, you can start with 5 minutes and increase the time. With time you´ll be able to make each session longer and add some visualization exercises, a gratitude practice and other tools that help you stay present all day.

Since we´re living very fast-paced times and there´s a lot of expectations we need to meat in different areas we demand so much of ourselves, we demand a lot to our body and mind but we get to a point where it´s just too much so we need to take some time for ourselves every day to leave all the negativity out of our minds, all the worries, fears, anxieties and relax, concentrate on breathing deeply and slowly, to center, to connect with our desires, to focus on our projects.

Do this at night before going to bed, take a seat on the floor, close your eyes and start breathing slowly, take a deep breathe, hold it for a couple of seconds and let it out slowly, take a couple more of slow breathes in and out, focus on relaxing all the muscles in your body, feel all your body and mind relaxing and calming, once you are completely relaxed focus your entire attention on your breathe. Do this for 5 minutes.

Let us know how you feel after doing this small exercise for a couple of days by leaving a comment below and on Twitter.

If you know someone who could benefit from this post please share it with them and don´t forget to follow us on Twitter.



How exercise helps lower stress


Whether you love or hate exercising we can´t deny that it has so many benefits for mental and physical health, lowering stress is one of those benefits so if you want to lower stress start moving.

Exercise is stress for your body, and it increases cortisol but, the right amount of exercise is necessary, and it helps our brain and body work better. Exercise improves mood, when you do some physical activity in the morning it helps you get ready for a great day by making you feel happy, excited and motivated. If you exercise at night after work, it can help you release the stress from work and get a better night sleep.

Exercise has a positive impact on every organ, system and hormones of our body, from our brain, heart they all get the benefits of it.

Exercise reduces cortisol and adrenaline which are stress hormones and it increases endorphins which are the ones that make you feel good and improve your mood.

Exercise is a great tool to lower anxiety and depression but, you need to be consistent with it, exercise is considered to be a really effective way to lower stress, anxiety and depression and it´s free. The type of exercise you do needs to be something you like and enjoy doing so that you do it for at least 5 days a week.

The bad type of stress which is chronic stress is caused by daily situations and the people we need to cope with every day, from traffic, to teachers and classmates at school or our boss and coworkers at our job, we also need to consider all the worries and keep our mind busy like paying bills, finance, relationships, home. Exercise helps you get rid of all those stressful and negative situations and when you shed some of that stress, you also get rid of tension, when you finish your workout you feel a lot more calm, relax and focused, you are more present and it´s easier to go through your day with a better attitude.

We know that exercise is one of the 5 principles of fitness because it help us maintain optimal health but it also helps us lose weight and maintain a lean physique, as you improve your physique and start looking and feeling a lot better your self-confidence increase. Feeling more confident knowing that you can accomplish what you set your mind to and feeling more energized lowers your levels of stress. Sometimes stress increase because we feel uncertain about our capabilities, we don´t trust and we don´t believe in ourselves, this increases stress so by getting in shape and feeling more confident the stress that comes from this lack of self-esteem decreases.

Cardio exercise has been shown to be more helpful to reduce stress, and if you have the opportunity to go outside and exercise in nature the benefit increases, spending some time in nature helps you calm and relax, it brings you more to the present moment, if you are able to go for a walk or jog outside in nature it´s the best thing you can do lower stress, to feel more calm and relax and improve your mood.

If your goal is to use exercise to reduce stress then you´ll need at least 20 minutes of moderate exercise 5 to 6 days a week, feel free to choose the activity your prefer because you need to be consistent with it, it´s better to keep changing the exercise or activity to keep it fun and entertaining also to give your body a new stimulus, otherwise you can get bored and stop.

Exercise also lowers stress by improving the quality and quantity of sleep, maintaining optimal health depends of so many factors and the 5 principles of fitness play an important role on maintaining your body in balance, lack of sleep or poor sleep increases stress, but when you exercise especially in the morning and if done outside you get better sleep at night and less stress.

Let us know by leaving a comment down below and on Twitter if you exercise just to look great or if you use it as a way to reduce stress and maintain optimal health? Exercise needs to adjusted according to your goals as with all the 5 principles of fitness but there are ways to modify it and use it for a couple goals at the same time.

If you know someone who could benefit from this post please share it with them and don´t forget to follow us on Twitter.



Reduce stress by focusing on what you can control


We all get stressed, actually must of us live with high levels of chronic stress that have a negative impact on our health but, have you stopped for a moment and think how many times that stress comes from things or situations that are out of our hands? Things we cannot control?

We all want to have a sense of control or at least make possible scenarios of what could possibly happen on a certain situation, for some reason we think that if we have control over every single person and situation then we can avoid bad things to happen or we think that by worrying and thinking about the worst result and thinking about the negative outcomes we can be prepared and know how to respond or we can be safe.

The truth is that we´ll never have total control over everything that is going on and every person and wanting to have everything under control only increases stress.

Even simple things like what other people think and say of you can increase stress and you don´t have control over that. This example keeps so many of us worried and lead to stress especially if we want to please everyone which is impossible, one of the reasons this increases stress is because we´re hiding who we really are so that we can fit in.

Also simple situations like raining or getting stuck on traffic because of an accident are situations we cannot control, we cannot decide when we want to rain and when not and we do not have control over accidents so what we can do is be prepared or sometimes the best things we can do is remain calm and accept there´s nothing we can do and the worst we see the situation the worst everything we´ll get.

There are some steps we can take to make sure that we do not get stressed with things that are out of our hands, here are those steps:

1.- Identify what you can control and what you cannot

2.- Accept that there are some things that are out of your hand and there´s nothing you can do

3.- Identify the real reason why certain things or situations keep you worried, sometimes our mind creates different negative scenarios or results which are not true

4.- Focus on the things you can control, make sure that you don´t waste mental energy and time on the situations and people you cannot control and focus all that energy and time on the things you do have control.

When you focus on the things you can control you usually get great results and you also stop your mind from creating negative scenarios. Since you can only focus on one activity at a time and hold one thought at a time you only need to focus all your attention and concentrate completely on the activity you can control to reduce stress and make sure that you get the best outcome possible.

If you´re going to be in a situation where you know there are some things you cannot control try to have a plan that helps you respond the best way possible, especially if you tend to focus on the stuff you cannot control, have a plan or strategy that helps you stay focus on the things you can control.

Also when you accept that there will always be things out of your hands you can concentrate on working as hard as you can and giving your best, knowing that you did everything you can on what you can control makes you feel satisfied with the result and stop blaming yourself for something that didn´t end as planned especially if that something was out your hands.

We all tend to live with high levels of chronic stress so finding ways and strategies we can reduce help us improve our health and our life. One way to reduce stress by being aware of things we cannot control, that are out of our hands, accepting that there´s nothing we can do and stop focusing on them, instead focus and work on the ones we do have control and make sure we do our best.

If you know someone who could benefit from this post please share it with them and don´t forget to follow us on Twitter.



Pressure can be beneficial, here´s how!

00 Intro

We all have been under pressure but, how do you respond or react to it? do you get stressed out or do you use it to your advantage?

Your answer to the questions before play a big role on your results, if you get stressed while working under pressure then your concentration and productivity lower which don´t get you to your best results, if you use it to your advantage it´s easier to stay focused and concentrated on what you´re doing which increases productivity and you get better results.

Pressure is when there´s something at risk, the end result of a project has a significant impact whether positive or negative on your job, school, relationship, etc. You know you need to perform as best as possible to get the best results.

Many people consider pressure to be stress and if we see it that way then this type of stress is beneficial for us, pressure helps us get things done, we all have activities or things we need to do and because we still have time we let them for later until we don´t have any more time and we need to get them done so thanks to the need and pressure to get it done we do it but in this case if it´s not something we´re interested in we´ll just get it done, we don´t think about the result or if we could have done better it´s done and that´s what matters.

When we´re starting any new project if we use pressure to our favor, we  will get things done, we are more productive and efficient, but this will happen if we start the project with the right mindset and attitude. When we´re assigned a project or we know we need to deliver some work and meet a deadline we feel anxious but how we think about that anxiety is what makes the difference if we think about it as excitement of what we need to learn, if we think about the best result we can deliver while we have in mind that we need to meet a certain deadline and there´s people with some expectations from us then we will get focused and work as best as we can. An important factor to consider here is how much are we interested on the activity or project and how much we like it, in most cases people call it stress because they don´t like what they do, they´re not interested on the project and they actually don´t like it, this is when pressure turns into stress, as you can see we always get to the same point, do we love or like what we do? if we don´t like what we do or we´re not interested that pressure will turn into stress but if we like it that pressure will become excitement and we will put the work and time needed to finish on time.

Pressure can be your opportunity to do your best, to give your all and to perform as best as possible something that you won´t do any other way, how hard are you willing to work to exceed expectations?, all the odds may be against you but are you going to let that stop you or are you going to find new ways, if you want to perform at peak levels to get to those higher stakes then pressure will help you, even when we all are capable of delivering amazing results and great performance most of us do not put all our knowledge and effort on all activities and on those challenges is when we use more of our capacity.

Those are times when we need to trust ourselves and what we´re doing and push out of our comfort zone which is what forces us to grow, we may need to be creative to be efficient with the resources we have so that we can get to the end because we may not have the time to learn all the skills or we may not have the best equipment so we need to find out which skills we can learn that are going to give us the best results and how can we make better use of the equipment and tools we have.

When we go through this journey with the goal in mind to make our best work possible and getting to that higher level that´s when we learn and grow, that´s when we realize that we are capable of achieving bigger things and it motivates us to go for something bigger.

If pressure leads to stress for you then what you can do is not taking more projects than you can handle, say no more often or if for some reason you don´t feel like being able to deliver the results expected or deliver the project on time then also it´s better to say no but, remember that getting out of your comfort zone is key to grow and succeed, getting out of the comfort zone increases pressure so you need to start small accepting small challenges you know you can handle.

Let us know if it´s easier for you to work under pressure or if it leads to stress by leaving a comment down below and on Twitter.

If you know someone who could benefit from this post please share it with them and don´t forget to follow us on Twitter.



Too much stress is unhealthy. Here´s why!


Chronic stress is bad, is making you sick. This type of life that is considered normal is the one causing high levels of chronic stress that is leading to health problems.

We´ve all been in stressful situations and some of us every day, as we saw in the last post there are different types of stress or different levels, many of us consider all types of stress bad but we actually need some of it.

We all know that stress is bad for us and it have a negative impact on our health but not all stress is bad, we need some of it to grow, to get stronger but we need to know how to identify when stress is good and when it´s bad so that we can respond accordingly.

Bad stress or the type of stress that can have a negative impact on your body and health comes from doing something you don´t like and spending time with people you don´t feel comfortable which is what happens to most of us on a daily basis whether we´re at school or job.

High levels of stress for long periods of time which is chronic stress is the type of stress that is bad for you. If you wake up late in the morning, you are stuck in traffic, you get late to school or your job, your classmates are only finding ways to make fun of you, your teachers don´t seem to care about how you feel, your boss don´t like your work, your coworkers spend most time blaming and criticizing so the entire day you are dealing with negativity it becomes cumulative this is why stress is so bad, you get to a point where your body can´t deal with that much stress for long periods of time and you get sick.

If you add to your daily stress that when you wake up every morning you get stressed by worrying about how your classmates are going to make fun of you, bully you or make you feel bad, how you teachers doesn´t care about how you feel, and how hard you worked on your project. Thinking of all the bills you need to pay, how many days you got left before the next paycheck, hope that your boss don´t fire you and you don´t even like what you do then it make sense that your health is not as best as it could.

The points I made in the last paragraphs are some of the situations that keep our levels of stress high for long periods of time and we´ve got use to them, that is bad stress that type of stress is the one that have a negative impact on our lives and our health.

You won´t be able to eliminate stress completely from your life but you need to learn how to cope with it, some steps you can take to reduce it are:

1. Make sure you wake up early each morning and have time to do everything you need to do before going to school or work. Set the alarm clock 10 or 15 minutes earlier, leave everything you need ready the night before,

2. Try to get out of the house earlier to avoid traffic, and if something happens you have some roof to avoid getting late,

3. Don´t take any comments from anyone personal,

4. When you feel stressed during the day take 5 or 6 deeps breathes and focus on inhale and exhale,

5. Take some minutes every night before going to bed to meditate and take all the negative stuff from your mind.

Actually the best step you can take to lower stress is avoid negative people and negative environments, avoid situations that you know are going to stress you but, for most of us this is impossible so the 5 steps will help. If you have the possibility to get another job where you can do what you love that´s great, the best thing that could happen to us is loving our job, loving what we do and working in a place where the relationship with our team and coworkers help us grow and learn.

Since we´re living very stressful lives and for some of us is hard to completely change our lives from one day to another we need to find ways to lower it and understand that not all stress is bad, many of us confuse pressure with stress and many of us want to avoid completely all types of stress and this is wrong, some stress is beneficial and pressure is not that bad if we don´t let it turn into stress.

In many cases how we react to a situation makes it worse, if we take everything too seriously and we always think about the worst case scenario we´re increase stress for not real reason so one thing you can do today is stop taking everything too seriously, there are things or stuff that happen on a daily basis that won´t have an impact on the long run, if someone cut you off on traffic and you get angry it will only increase your stress so instead of reacting just move on, that person may have an emergency or he/she is just being rude and that´s how he/she is so don´t let that action affect you.

If you know someone who could benefit from this post please share it with them and don´t forget to follow us on Twitter.



Yes! There are different types of stress

19_auto volcan

If you are stressed out because you got an important meeting today or you have an important event is not the same type of stressed than the one you live every day when you wake up and it´s getting late for school or work or when you get worried about the bills or when you go to the gym or take some time to exercise. There are different types of stress and to learn how to manage it you need to understand each first.

The 5 principles of fitness are crucial to help us achieve any fitness goal and for overall health, stress is one of them and it has become a cause of different health problems nowadays.

Before we can talk about all the negative impacts of stress and what we can do to lower it we need to now that there are different types of stress and we need to understand each and know how to identify it so that we can act the best way possible and learn that not all stress is bad.

There are 3 types of stress which are: Acute stress, Episodic acute stress and Chronic stress.


Have you ever ridden a roller coaster or practices a crazy sport? That experience or feeling is acute stress, it is short but intense. An exam or job interview can also cause this type of stress. Our body reacts to these threatening and challenging situations but after the challenge is complete our body returns to its calm state. This one is short term and all of us can experience it on a daily basis. We need this type of stress.


This one is when acute stress happens very frequently, people with this type of stress tend to be very negative in every aspect of life, everything that could go wrong always go wrong. They tend to take more responsibilities than they can handle keeping acute stress high. They are anxious, angry, sometimes aggressive, impatience and it can be hard to deal with them, they´re always the victims of their circumstances instead of wondering why all these things happen to them.  The biggest problem with them is that they don´t realize they have a problem, they´ve learnt to make this type of stress as part of their lives so for them it´s normal.


When stress continues for long periods of times it becomes chronic stress, it comes from constant demands of pressure every single day in school, jobs, families. this type of stress is so unhealthy that it can destroy our mind and body. When people feel so drowned in so many problems and they got to a point where they get overwhelmed and stop thinking about solutions, they just give up and surrender to stress, the biggest problem with this is that people get used to it, most of us live our lives with chronic stress and we don´t even know it´s there, we think it´s how we´re supposed to live and this type of stress is the cause of biggest health and mental problems that can end in suicide.

Stress can be really bad having a negative impact on your physical and mental health and there´s also good stress that can have a positive impact on your life if you know how to use it. The level or type of stress determines how you need to act or respond, in many cases you are able to follow tools that can help you lower it but there can be cases or situations where you need to talk to a professional if things have gone too far.

Stress is a response to any experience and the level of it goes according to the experience or situation you lived and how you are able to cope with it, we all take every situation in very different ways and they all affect us in different degrees, you need to consider this so that we know how to respond and even be prepared for any situation.

The best thing you can do is know how to respond in every situation without getting stressed, remaining calm and being optimistic not only help you respond better during stressful situations and keep stress low but also help make better choices with lead to better results. Some steps you can take to respond better in stressful situations are:

1.- Do not take things too seriously,

2.- Take some deep breathes and focus on your breathe going in and out,

3.- Visualize the positive outcome or result,

In many occasions we take things too seriously and this only makes things worse, how many times have you created or increased any negative or stressful situation just by overreacting when in reality it wasn´t a big deal? The 3 steps I share here can have a huge impact on your day if you remember to follow them, the next time you find yourself on a stressful situation just remember to calm down, take some deep breathes  and think of a positive outcome. Just by calming down and breathing you´ll be able to think better and make a better choice.

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