Stress can appear before an important meeting, during an argument, in a traffic jam or simply at any difficult time, and most people deal with it in some aspect of their daily lives, which is why it is called the epidemic of the 21st century.
The ideal would be to rationally put each situation into perspective and go to therapy when necessary, but at the moment when stress overwhelms you, it is possible to apply small tricks to save the situation and try to feel a little better. Health psychologist Luz María Peña, from the Center Psicología, shares six tips to keep it at bay.
1. Take short but frequent breaks
“When you spend a lot of time in automatic mode, stress builds up even without realizing it,” warns Peña, who recommends taking a few minutes every hour. “Whether it’s getting up, stretching, drinking water or changing posture, it helps the nervous system return to more appropriate levels,” explains the psychologist. “You don’t have to completely disconnect for it to be helpful, but you do need some regularity to avoid total exhaustion at the end of activities.”
2. Regulate breathing to stop activation
In times of stress, breathing is essential. “Although it may seem simple, slow, deep, controlled breathing is one of the quickest ways to reduce stress reactions,” says Peña. “A simple practice is for example 4-6 breathing, which consists of inhaling for 4 seconds and exhaling for 6 seconds. Lengthening the exhalation is important because it activates systems that generate calm,” he explains.
3. Set limits on stimuli
“Often it is not specific situations that generate stress, but accumulation and saturation,” explains the expert. “Reducing stimuli such as turning off notifications, marking periods in which we do not respond to messages, organizing space to reduce visual noise, among others, are small adjustments that help avoid overload, lowering the general level of activation,” he recommends.
4. Do activities that regulate the body
“Stress usually manifests itself physiologically, so any rhythmic movement like walking for 10 minutes, stretching, going up and down the stairs, even dancing a few songs, can help treat accumulated tension,” emphasizes the psychologist.
5. Create pleasant spaces
Peña says that including small, enjoyable actions helps the day not be full of frequent, constant demands. “These actions could include having a quiet coffee, opening the window and breathing fresh air, spending a few minutes doing something we enjoy and that connects us to our interests, romanticizing everyday situations so that they have a slightly more pleasant connotation,” he suggests.
6. Treat yourself to a more pleasant tone
“Internal dialogue can influence how we feel,” emphasizes the psychologist. “Being aware of how we talk to ourselves and replacing demanding phrases, such as ‘I have to do it now’, ‘it has to be perfect’ or ‘I can’t fail’, with more realistic and friendly expressions, which are not necessarily positive, reduces tension and improves the ability to cope”, defends the expert.
For Peña, it’s important to keep in mind that while these tips can be helpful in everyday life, “they are not a substitute for professional care when stress is intense or persistent.” “It is also important to remember that not everyone has the same possibilities to apply these recommendations, so it is advisable to avoid adding more pressure or guilt if at certain times we cannot implement them,” he concludes.
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