Seven Ways to Reduce Stress

Living with stress means we can't enjoy life and everything that surrounds us. Work and daily obligations can become a screen that prevents us from being happy and valuing every moment. So, it's necessary to learn how to let go of stress and relax.
Seven Ways to Reduce Stress

Last update: 20 December, 2018

Stress is known as a silent disorder. The reason for this is because people don’t often realize the level of stress that they are suffering from until they develop other diseases. Therefore it’s essential to know the symptoms and learn different ways to reduce stress.

What is stress?

Stress is a condition suffered by all people at certain times of their lives. The anxiety and nervousness that can be generated by a challenge, or an imminent change, is a completely normal reaction by the body.

Although temporarily it can be considered normal, when stress stays with us permanently for weeks, months and even years, it can trigger other, more serious ailments.

Man with stress at work.

Suffering high levels of stress continuously can be negative for overall health. Stress can cause, among other conditions, high blood pressure, cerebrovascular problems, and depression.

In the same way, stress is related to a higher probability of developing diseases such as cancer. Hence the importance of detecting symptoms of stress and applying different techniques to control it.

The most effective ways to reduce stress

1. Breathe deeply

Deep breathing is one of the simplest and most effective techniques to control episodes of stress. Many people become desperate and end up breathing shallowly from stress.

The best technique for deep breathing is to place one hand on the stomach. Then, you should breathe deeply, inhaling the air for at least three seconds and then exhale the air for seven seconds through the mouth.

Many people don’t give enough importance to breathing. However, it’s one of the essential aspects to be able to reduce stress.

Woman breathing to reduce stress.

2. Exercise

Performing some type of exercise or physical activity is highly recommended, not only to control stress but to improve overall health. When exercising, the body generates endorphins that make the person feel better and more energetic. Exercise is also an excellent ally to release frustrations, anger, and daily stress.

To be able to enjoy the benefits of exercise, you don’t have to be a high-performance athlete. The important thing is to carry out a physical activity with which you feel comfortable, with the rhythm and intensity according to your age and time spent practicing the exercise.

What exercises to choose? Riding a bicycle, swimming, or simply walking each day, can be enough to keep stress under control.

Women walking in the park to reduce stress.

3. Muscle relaxation

Muscle relaxation is also another recommended technique for stress management. It consists of relaxing a certain muscle group. For this, it’s necessary to tense the muscles for approximately 10 seconds and then relax the area slowly.

Keys to control stress

4. Pastimes

Life doesn’t have to be, and shouldn’t be, about just work and stress. Therefore it’s important to take time to enjoy doing activities or hobbies.

Just going to the movies, reading a book, going out with friends, or going to the beach with family are very simple ideas that are easy to put into practice. With this your routine is broken, new places are discovered and your mind relaxes away from day to day stress.

5. Positive thoughts

It may sound like a cliché, but positive thoughts attract good energies that turn into better days. It’s important that the person focuses on all the good things that surround them. Changing your perspective and taking a more positive attitude will make life an unprecedented turnaround.

6. Improve habits

Habits can also predispose people to suffer from higher levels of stress. For this reason and for health in general, specialists recommend eating healthier, avoiding excesses, eliminating harmful habits such as smoking or alcohol, and incorporating exercise in your daily routine.

Boy breaking a cigarette to reduce stress.

7. Sometimes you have to reinvent yourself

Limits are only in your mind. In this sense, if the person isn’t comfortable with their work or studies, it’s best to look for ways to make their dreams come true and achieve work or study for something that you really like.

Stress is part of everyday life. However, it’s possible to reduce or control it through changes as simple as food, hobbies, and exercise.

This text is provided for informational purposes only and does not replace consultation with a professional. If in doubt, consult your specialist.