The most effective ways to deal with stress

Of course, sometimes it is necessary to deal with stressful factors Psychiatrist Visit to be prescribed the right medicine for you. In this magazine, we have tried to let you know the ways to deal with stress and anxiety. Read this article and choose your suitable techniques according to the conditions.

9 great ways to control stress

Many of us face various challenges in our daily life. These challenges are sometimes exhausting and can cause different types of stress. Stresses over time severely affect the performance of personal and work life.

Learning healthy ways to deal with stress helps to properly manage anxiety-provoking issues, reduce unhealthy emotions and stress-related symptoms. In the text below, the most effective ways to deal with stress are given. These techniques include:

regular exercise

Regular exercise is one of the best ways to help relax your body, mind and mood. In fact, exercise does not eliminate stress; But it significantly reduces the emotional symptoms of stress so that the anxious person’s thoughts become calmer.

Of course, to achieve the desired result, you must maintain your physical activity regularly. For example, you can walk in the fresh air and do some light physical exercises or choose more intense sports such as swimming and running.

Muscle relaxation

The stresses of life affect the physical condition and cause the muscles to contract. This muscle contraction leads to general fatigue, back pain and tension headaches. With simple, but practical solutions, you can help relax and calm your body.

Massage, stretching, warm water bath and good night sleep are among these practical methods. In addition, we suggest doing relaxation exercises. To do this exercise, just go to a comfortable and quiet place and lie down.

Then choose a muscle group, such as your calves (most exercisers are advised to start with the lower body and then move the mental exercises up to the upper body.)

First, take a deep breath and contract the muscles for 5 to 10 seconds. Then exhale and release the muscles suddenly. Rest for 10 seconds or more and repeat the exercise on the next muscle group.

Deep breathing

It is interesting to know that a few deep breaths will remove the nervous pressure from you. Of course, with practice, you will get enough skill. Follow these 4 steps to get it right:

1. Sit in a comfortable place (you can lie down) and place your feet on the floor.
2. Close your eyes and imagine that you are in a quiet place (by the seashore or in a green field).
3. Take a deep breath slowly.
4. Do this for 5 to 10 minutes at a time.

Nutrition

Stressors affect the central nervous system (adrenaline and cortisol) and the digestive system. Sometimes acute stress destroys appetite; But the release of cortisol hormone during chronic stress can cause cravings for fatty and sweet foods.

According to research, high cortisol is associated with high sugar consumption and fat deposition around the internal organs. These fats are also associated with cardiovascular and metabolic diseases.

A regular and balanced diet not only helps your health but also increases your physical energy to face challenges. There is no need to go vegetarian or eliminate sweets, just follow proper nutritional principles.

For this reason, we recommend choosing meals rich in vegetables, fruits, whole grains and lean protein to provide energy. Avoid consuming substances such as alcohol (to reduce the stress response); Because these substances do not solve the root of the problem and are harmful to health.

Alt: An image of a person eating healthy food such as vegetables and protein.

Controlling stressors

Are you experiencing unbearable stress? We must say that your perception of stress depends on the severity of the stressful issue and your feelings towards the situation. These two have a big impact on how you react.

First, find the biggest causes of stress and anxiety in your life. Are they removable from your life, or can you at least reduce them? Of course, escaping from a stressful situation or avoiding a problem is not always possible.

Sometimes you can try to change your feelings and understanding about stressful issues. In some cases, you can reduce your stress level by giving up some responsibilities, lowering your standards or asking for help from those around you.

Communicating with others and fostering social support

Humans are social creatures and communication with others has a significant effect on controlling their stress. In fact, strong social support improves resilience to stress. Some close friends or family members who are good at listening and empathizing can help you heal your stress.

Mental relaxation

You need to take some time to calm your mind. Some relaxing activities that can help you include:

• meditation
• meditation (It can be done anywhere and anytime. Research has shown that mindfulness reduces the effects of stress, anxiety, and other related problems such as insomnia, poor concentration, and poor mood in some people.)
• yoga
• Tai Chi
• prayer
• Listening to your favorite music
• Spending time in nature

The effect of entertainment and stress reduction

To deal with stress, you need to make time for the things you enjoy. In fact, you should try to do something new every day that makes you feel good. These activities help to reduce your stress.

The following hobbies are examples of activities that help you relax and reduce stress:

• Read
• knitting or doing an art project (like drawing)
• Golf game
• Watching film
• Puzzle Game
• Playing cards and other board games

Acceptance of unchangeable things

Some sources of stress are inevitable, such as the death of a loved one, a serious illness, or an economic downturn. In such cases, the best way to deal with stress is to accept it. Acceptance is difficult; But in the long run, it’s easier than dealing with circumstances you can’t change.

In fact, you should not try to control the uncontrollable, because many things in life, especially the behavior of other people, are beyond our control. Instead of controlling them, focus on the issues that you have the ability to control and manage.

Guide to choosing the best clinic to deal with stress

If you are not able to identify the main causes of your stress or it is difficult to solve the stressful factor, we suggest you to get help from a professional. Psychologists are people who have worked for years in the field of proper stress management.

Of course, considering today’s crowded world, commuting and attending counseling sessions also brings a little stress. Our other suggestion is to conduct counseling sessions online and over the phone.

Dermankadeh website will help you in this regard by the most experienced psychologists. In addition, on the website of the medical center, you can Dermatologist in Tehran And visit other specialists as well.

final word

Stress is a natural reaction to difficult life situations. A moderate amount of stress helps us perform well in challenging situations; But high and long-term stress causes destructive physical and mood problems.

Therefore, it is important to manage your stress and choose appropriate and scientific ways to deal with stress. To properly deal with life’s stresses, you can consult with expert psychologists on the website of the therapy school.