Chronic stress is a potentially serious condition that can cause other ailments over time, including high blood pressure, irregular heartbeat, insomnia and depression. If you are experiencing any of these diseases, ask your doctor for help. Learning what needs to be done to recover from chronic stress is an important step in regaining control of your life and improving both physical and mental health. Fortunately, by taking the time to provide for the needs of your body and mind and improving your social relationships, you can be able to minimize the symptoms of the condition and prevent them from recurring.
Steps
Part 1 of 3: Relax the Mind
Step 1. Take a positive approach
The human body becomes tense in the face of a real or perceived threat. This causes a rush of adrenaline and other stress hormones that prepare us for the so-called "fight or flight" reaction. Unless you are really in danger, in many situations it is possible to relieve stress by consciously changing your attitude.
- Keep things in perspective. Work, school and family commitments are among the most common sources of stress of this century. The pressure you feel is real, but it's not always about life or death situations. Try to identify the positives and consider how things might work out in the future.
- Make sure your expectations are realistic. Some people feel extremely stressed by the pressure they put on their shoulders trying to do everything perfectly. Try to have expectations that are appropriate to the situation. Learn to set realistic goals and don't push yourself over the edge.
- Don't mull over the things you can't control. If you have a problem, establish an action plan to solve it as best you can. Do your best, but try not to worry about what's out of your league.
Step 2. Give yourself time to relax
Find time to feel comfortable and do the things you enjoy; for example, watching a movie, reading or taking a hot bath. Make sure you feel happy and comfortable in those moments.
Step 3. Meditate
Meditation can make you more aware of your thoughts and your mental state in general. In many cases, focusing on stress can be enough to alleviate it. There are different types of meditation, so do your research to find the one that works best for you.
- For simple meditation, find a quiet place to sit or lie down for a few minutes. Focus your gaze on an object or a candle flame, otherwise close your eyes to start meditating.
- Try to clear your mind and focus on an object or mentally repeat a mantra, for example: "I am calm and peaceful".
- If the mind wanders, try to notice the thought and simply let it pass, as you would when observing a moving cloud.
- Start by meditating for only 5-10 minutes. As you become more skilled, you will be able to meditate progressively longer and longer.
Step 4. Create a relaxing environment around you
It is much easier to be able to relax in a place that instills peace and tranquility. Try to keep your house, or at least your room, clean and tidy.
- Try to decorate the room with objects that induce a sense of calm, for example with paintings in soft colors that help the mind to relax, such as blue or lavender.
- Let in as much natural light as possible and always prefer it to artificial light.
- You can also get help from the principles of aromatherapy, for example by lighting scented candles that create a relaxing atmosphere, for example with chamomile or lavender.
Part 2 of 3: Taking Care of Your Body
Step 1. Ensure quality sleep
Many people feel stressed because they sleep little or badly. In addition, stress can keep you awake at night and damage your natural sleep cycle. Learn to improve both the quantity and quality of your sleep. Most adults need around 7.5-9 hours of sleep a night.
- Go to bed and get up at the same time every time. Try not to alter your sleep cycle; this rule also applies to the weekend, when it is tempting to stay in the small hours in the evening and stay in bed late in the morning. If you feel the need to recover, take an afternoon nap.
- Spend time outside during the day. Being exposed to sunlight and exercising helps you feel happier and more relaxed.
- Avoid using electronic devices in the hours leading up to sleep. Try not to be in front of the TV or computer and not to use your cell phone when it is close to bedtime. It's best to read a book or prepare what you need for the next day.
Step 2. Eat a healthy diet
Eating healthily helps you sleep better and have more energy, and positively affects your mood. Review your current diet to see how you can make small changes.
- Drink more water. Water keeps the body free of toxins and acts as a fuel. Always keep a bottle of water on hand and drink a glass every hour.
- It would be best to completely avoid alcoholic beverages, those that contain caffeine and simple sugars. If totally eliminating these elements from your diet seems too difficult, at least try to reduce your consumption significantly as they cause stress.
- Put yourself in the stove instead of resorting to ready-made meals. When you go shopping, stick to simple, natural foods, such as fruits, vegetables, proteins, and whole grains. Generally, those sold in stores that specialize in healthy, organic foods contain fewer additives and chemicals, but remember to read the ingredient list on the label anyway. Unfortunately, even packaged foods that appear healthy often include large amounts of added sugars and unhealthy fats.
- Kombucha tea and chamomile tea can help you relieve stress.
Step 3. Exercise
It is a recognized way to release tension and improve mood. Exercising regularly has several health benefits for the whole body. There is no need to push yourself to exhaustion; just choose a discipline you like and it helps you calm your mind. The possibilities at your disposal are truly numerous: from yoga to tennis, any type of physical exercise can help relieve stress.
Part 3 of 3: Improving Social Relations
Step 1. Take control of your agenda
Having too many commitments generally leads to a situation of physical and mental stress. Plan your appointments and set limits on what you can accomplish in a single day.
- Eliminate activities that are not essential. Go through your to-do list and cross out the ones that are not necessary for your survival or to be able to reduce stress. Tell your friends or colleagues that you need to take a break to get back to a healthy lifestyle. For example, you can say: "I really want to continue collaborating in the soup kitchen, but I need to take care of my health. I will contact you in the future."
- Talk to your boss or teachers to find out what the essential and necessary tasks are to stay on top. Ask for a private interview to explain your situation; for example, you might say, "I am dedicated to my role, but I need to focus on my health to feel better. What exactly do I need to do in the next few months to stay even?"
- While some stressful situations cannot be avoided, there are many others you can escape from. For example, if watching the news unnerves you, avoid it or reduce the time you spend on this activity. If a certain person makes you nervous, find ways not to see them for a few days and evaluate your relationship better.
Step 2. Socialize
Spend time with the people who make you happy. Meet friends to dine together or go to the movies. Temporarily forgetting your worries can help you develop a more positive mindset.
Laugh out loud. Like exercise, laughter also causes the body to release beneficial hormones and relieve stress and tension. Whether you want to invite friends to see a movie together or remember funny moments with your family, you will find that laughing out loud offers more benefits than you thought
Step 3. Consult with friends, family or colleagues
Talk to the people you care about about the causes of your stress. Anyone with more experience in work, school or life in general has probably faced similar challenges before. You may find that one of the people you know has suffered from chronic stress in the past and can give you advice.
If you want to open a dialogue with a friend, you could say something like: "Michele, can I talk to you about my situation at work? It is stressing me considerably and I think you might have some good advice to give me"
Step 4. Learn to do something new
If you have some free time, sign up for a group class or club. Take your mind off the source of your worries and channel your energies into something positive. It is important that it is an activity that you really enjoy. It should help you balance any negative feelings caused by stress.
Choose something you've always wanted to do and see if your schedule allows you to finally put it into practice. For example, you could sign up for a dance class or join a group of cooking enthusiasts
Step 5. Get help from a therapist
If you can't manage stress to the point that it prevents you from coping with your daily tasks, consider seeing a counselor. Thanks to his training and experience, he will be able to listen to you and will help you solve the problem by teaching you specific techniques.
