How to learn to live and control stress?
Stress is an integral part of all of our lives. How do you learn to master it and live with it? Here are our tips for a (slightly) more zen daily life!
Acute stress or chronic stress, what's the difference?
There is a difference between these two forms of stress!
Acute stress is the most common! It is the stress that we feel during these famous little "pressure strokes" of everyday life. And that… nobody escapes it! It's a natural reaction, but beware of excess! Over time, acute stress can cause several physical manifestations such as palpitations, chest pain and significant emotional changes (anxiety, irritability, nervousness, etc.).
To relieve these little stresses, you can turn to natural solutions, such as food supplements rich in:
What factors can increase stress?
Are you naturally stressed? Certain external factors can increase your state of stress:
- Too much noise (remember that jackhammer right under your windows?)
- Intense heat
- The lack of sleep that puts our nerves on edge...
- Not knowing how to say no (beware of the accumulation of work or an overloaded personal schedule!)
- being too perfectionist
- Always be reachable
What natural solutions to relieve stress?
- Fill up on magnesium ! Taken in sufficient quantity, it regulates your sleep and your mood. You find it in certain foods, such as Brazil nuts, certain mineral waters or even in food supplements.
- Experiment with belly breathing! By making your diaphragm work, you cause a slowing of the heart and you experience deep muscle relaxation! You already feel better, don't you?
- Bet on essential oils (Ylang-Ylang, Neroli, Lavender, Chamomile, Marjoram…), well-being infusions (Lemon balm, Lavender, Verbena, Bergamot…) or herbal medicine (Passionflower, Valerian, Hawthorn, Oat).
Does menopause increase stress?
During pre-menopause, blood estradiol levels fluctuate. This hormonal instability can cause great emotional sensitivity and therefore make us more vulnerable to stress!
Is stress affecting my morale?
Stressful situations cause a rush of adrenaline which is not necessarily unpleasant… But when the state of stress is repeated or persists, the production of adrenaline is replaced by that of cortisol. And clearly, excess cortisol is not our friend! Its production in large quantities can cause emotional instability, aggravate anxiety and even lead to depression…
How do you learn to live with your stress?
Adopt “stress moderators”! These are simple lifestyle habits that will help you minimize bad stressful situations.
- In terms of lifestyle, avoid stimulants and play sports.
- Also free up time for extra-professional activities: it's up to you to enjoy positive emotions as opposed to stress!
- Finally, talk! Social support is important and allows us to release our emotions and anxieties. In general, personal relationships help fight against bad stress. See people!
I often have palpitations, can these be considered symptoms of stress?
Palpitations can indeed be a symptom of stress. If these symptoms recur, check with your doctor. Reassuring yourself about your health will also help you reduce anxiety-related stress.
Can stress have direct consequences on my sleep?
Repeated stressful situations can cause a state of nervousness leading to sleep disorders! When it comes to "good stress", adrenaline acts as an intellectual stimulant preventing us from falling asleep. “Bad stress” causes an overproduction of cortisol that can lead to a state of anxiety that promotes nocturnal ruminations!
10 tips (Zen) to reduce stress
- Reduce the stimulants ! Alcohol, coffee, tobacco, are to be avoided! These stimulants prevent you from sleeping well and therefore make you tired and increase your stress.
- Learn to recognize the signs of stress (emotions, palpitations, pain, etc.). When this happens, take the time to breathe well and relax for a few moments! A little break that will do you the greatest good!
- Play sports ! Just 10 minutes of walking a day, time to clear your mind and fill up on endorphins.
- Adopt sophrology. Practicing positive visualization can help you regain calm. This discipline will help you get through the hardships of everyday life with serenity.
- Get into Yoga! It's no secret that yoga is an ally against stress. Take advantage of the many courses available online to test this ultra-effective practice that is accessible to everyone.
- Meditate! A few minutes a day are already enough to reduce your stress. So take a few minutes to calm down, close your eyes, breathe and let your mind travel!
- Turn off your phone! Feeling that you have to be constantly reachable and available can be stressful. Turn off or get away from your smartphone as often as possible.
- Go green! Outdoor activities decrease symptoms of stress such as heart rate, muscle tension and lower cortisol levels. Going to the countryside?
- Laugh! Laughter is good for your health! It decreases cortisol, adrenaline and dopamine levels. Just thinking about it already makes you feel more relaxed!
- Kiss you ! Kissing your partner stimulates your brain to produce endorphin, a stress-regulating hormone… + Click to add content