In our contemporary society, stress is an integral part of life. Work is increasingly demanding, commitments are numerous, expectations are high, not to mention interpersonal relationships which, due to lack of time, are often difficult to manage.
If we add to all this family commitments and the obstacles we all encounter on our journey, such as illnesses, accidents, unexpected events to deal with, it is easy to understand that losing control can be much simpler than one might think. We must not reach this point; we must not collapse or break down. What we must do, since stress cannot be eliminated, is learn to control it so as to regain our balance.
Identifying sources of stress in daily life
The first step to learning how to control stress is to try to understand what causes it. Many do not realize the real causes of the stress they experience. If this is also true for you, we ask you to do a small introspective exercise.
Close your eyes and think of all the situations you have experienced in the last few days that made you feel stressed and anxious. Now that you have visualized them, try to understand what the triggering factor was.
For many, the cause of stress must be sought in the work environment; impending deadlines, pressure from superiors, expectations, commitments, responsibilities, difficult schedules to manage – this can cause stress, but not only. We must also remember the conflict dynamics that can arise with some colleagues and the difficulty in separating professional from private life, especially since new technologies force us to be always connected, and consequently always reachable.
Even interpersonal relationships can be a source of stress for many people. Think of those who cannot find balance with their partner or those with excessive social commitments. Think of those who feel guilty or frustrated if they cannot meet all the needs of their loved ones.
Another source of stress could be perfectionism. Those who live with the idea that everything must necessarily be perfect experience a constant fear of failure and never feel up to others' expectations, and this can obviously be very stressful.
Last, but not least, are economic problems. The awareness of not being able to find stability and effortlessly meet the many daily expenses can be a source of stress, which can increase further when we hear news reports about social and political uncertainties.
Breathing and immediate relaxation techniques
After understanding the sources of stress, we must learn to manage this unpleasant sensation to promote relaxation and mental balance. How? Through two exercises, one focused on breathing techniques and the other on muscle relaxation.
Breathing Techniques
Try for a moment to think about the last time you felt stressed; isn't it true that your breathing became faster than usual on that occasion, and your heart rate accelerated?
Breathing techniques help to bring the respiratory rhythm back to normal and allow us to relax and restore a state of calm and serenity. The technique considered best is diaphragmatic breathing.
First, find a calm and quiet place, sit down in a position that is particularly comfortable for you, and try to keep your back straight. Inhale slowly through your nose, focusing on your diaphragm; it is your abdomen that should rise and fall, not your chest. Hold your breath for a few seconds, then exhale slowly through your mouth. Repeat this exercise several times for a few minutes until you feel your muscles relaxed and your mind free from all thoughts.
Progressive Muscle Relaxation
In addition to breathing, it is necessary to mention progressive muscle relaxation. Starting from the feet, different muscle groups of our body are contracted and relaxed, proceeding step by step, all the way to the head, so that muscle tension can be eliminated and calm can be regained.
Stretching can also be of great help in this endeavor, as can self-massage in the temple, neck, and shoulder areas.
Cognitive strategies for managing stressful thoughts
In moments of intense stress, try to visualize your mind. It's like a crowded square, only in this case it's stressful thoughts jostling to make their presence felt, isn't it? Don't listen to those who tell you that these thoughts must be eliminated at the root; there is no strategy that can help us achieve this result. However, there are strategies that allow us to reprocess these thoughts, to transform them.
Cognitive Restructuring
When we feel stressed, we tend to think that situations are negative, catastrophic, much more than they actually are. We need to reframe that thought, making it realistic. Let's give an example.
You are late for the delivery of an important work project; if you are stressed, it is normal to think that you will never make it. You must stop, close your eyes, breathe to regain calm, and try to reframe that thought. You could tell yourself that even if you are late, you can still deliver an excellent project. Or you could tell yourself that even if this project goes wrong, there will certainly be other opportunities in the future.
Mindfulness
Cognitive restructuring is a very valid strategy, but we feel it is our duty to tell you about mindfulness. Through breathing techniques, active meditation, and motivational phrases, mindfulness allows us to reduce stressful thoughts and regain calm, and it offers us the possibility to focus on the present moment we are living, thus becoming more aware of our every action.
Visualization
Visualization exercises are also a valid choice. It's a real flight of fancy that allows you to regain calm. It consists of closing your eyes and visualizing a scenario that is particularly relaxing for you, such as a beach with waves breaking on the shore or a silent forest. Or it is possible to visualize a positive image that gives us energy; for example, if we feel stressed about a work project as in the previous scenario, we can visualize ourselves shaking hands with our boss who is happy and proud of the work we have done.
Lifestyle and habits for preventing chronic stress
The techniques we just discussed allow us to manage immediate stress, but we need to find a way to prevent stress from becoming chronic. How many times are we told that it is important to eat healthily, exercise every day, and get enough rest? Many, certainly countless times. These good habits not only allow us to keep our bodies in perfect health but also our minds, and consequently help us to be able to adapt to stressful situations and counteract all the problems that could arise.
To learn to adapt to stressful situations, we can use adaptogenic plants, which owe their name to this very ability to adapt that they allow us to achieve. These are some of the ingredients we have chosen to include in our food supplements. Fighting stress with our MOOD Stress support supplement is simple, based on two plants capable of promoting relaxation and mental well-being. We are talking about Ashwagandha and Rhodiola Rosea, which also help us regain lost energy and combat fatigue. Furthermore, they promote a good mood.
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