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Tips & exercises for better stress control
How to manage stress? Because stress can become too overwhelming, here are some simple tips to help you manage it on a daily basis! A healthy lifestyle is essential for coping with stress: a balanced diet, regular physical activity of moderate intensity, sufficient sleep and a few relaxation exercises, while enjoying yourself, will reduce the sources of stress! It is recommended to adopt a healthy lifestyle and a regular rhythm of life because habits reassure!
Regular and enjoyable physical activity to reduce stress
Physical activity really helps to reduce signs of stress and anxiety.
- Practice at least once a week or even once a day.
- Choose a moderate intensity activity such as swimming, hiking, gymnastics...
- Do not engage in sporting activities in the hours before bedtime to avoid disrupting sleep.
Reducing stress through restful sleep
For the stress-sensitive person, daily life can be disrupted, starting with sleep. A poor night's sleep can lead to fatigue and irritability. We say that we are « on edge ».
Here are some tips for a good night's sleep that will reduce your stress level:
- Sleep on good bedding in a quiet room, at a temperature of 18°C.
- Avoid stimulants (caffeine, sports, video games, alcohol, etc.) after 5 pm.
- Go to bed and especially get up at regular times.
- Limit a nap to 20 minutes.
- Only go to bed to sleep (do not watch movies, do not read on a screen such as an ipad or smartphone).
Learn to relax and stay zen to de-stress!
The use of relaxation techniques is very useful in combatting stress! Inspiration, yoga and sophrology are great allies in relieving physical and mental tension in times of stress:
- Take several deep breaths during the day, control your breathing.
- Set aside time for yourself and give yourself a break.
- Stay in touch with the outside world, don't shut yourself off, don't isolate yourself. Express your emotions and feelings to those close to you.
- Know how to disconnect from the internet and screens.
Eating a balanced diet to overcome stress
Food provides the nutrients necessary for the synthesis of the neurotransmitters involved in nervous balance, in particular noradrenaline and dopamine. For stress management, it is important to ensure that the following elements are provided in sufficient quantities, through a varied and balanced diet, in order to be able to cope with stressful everyday situations. Specific anti-stress plants and active ingredients can also help you to manage stress.
- TO DO
- Group B vitamins.
Wholegrain cereals, legumes, fish, meat
- Vitamin C
Fresh fruits and vegetables
- Omega-3 fatty acids
Oily fish, rapeseed oil
- Slow sugars
The body needs energy to cope with stress. This energy is provided by slow sugars.
Fruits, vegetables, spices, green tea, dark chocolate
Some mineral waters, dried fruit, cereals, chocolate
Some mineral waters, dried fruit, cereals, chocolate The need is proportional to stress. This mineral is necessary to maintain nervous balance and also helps to reduce fatigue. It is released each time adrenaline is released and eliminated in the urine..
- TO BE AVOIDED
- Excitants / Stimulants
Caffeine, soft drinks, certain types of tea, energy drinks
Pastries, flavoured yoghurts, soft drinks
- • Refined carbohydrates
Candy, sweets, canned fruit
- Bad fats
Fats in red meat
(mutton, beef and pork) or high-fat cheeses
- Alcohol, tobacco.
Combatting stress: Breathing and relaxation exercises for stress management
Belly breathing exercise - 10 min
Abdominal breathing naturally contributes to the relaxation of your body. Physically, the well-being is due to the contraction and relaxation of the diaphragm muscles. Metaphysically speaking, your energy field is harmonised, balanced and intensified. You feel less stressed.
The exercise should last between 5 and 10 minutes per day.
Regular practice of conscious breathing exercises naturally
increases your state of well-being and helps to combat stress.
- Sit down on a chair, relax...
- Place your right hand on your chest and your left hand on your stomach.
- Breathe in (in through your nose, out through your mouth), inflating your belly like a balloon and without inflating your chest.
Muscle relaxation exercise - 10 min
This exercise is based on the alternation between muscle contraction and relaxation. It is based on the principle that there is a relationship between the emotional state and the muscular tension: the more one is contracted, the less one is relaxed.
Contract and then successively relax different muscle groups. By obtaining a state of muscular relaxation, we will be able to act, indirectly and in a second step, on the psychic and emotional tension to achieve a state of general relaxation.
- Make yourself comfortable, lying down or sitting up. Close your eyes.
- Contract a muscle group for 3 to 5 seconds, then gently release for 6 to 9 seconds, becoming aware of the muscle relaxation.
The idea is to change muscle groups as the exercise progresses: right hand then left, right arm then left, face, neck, shoulders, chest and stomach, buttocks, feet and legs.
Other anti-stress relaxation methods
To relax, there are several other techniques including:
- Hypnosis, a method of deep relaxation which consists of gradually disconnecting from the outside world through contact with the therapist, who guides you to find solutions through suggestion.
- Sophrology, a relaxation technique based on breathing and thought management exercises, which aims to increase awareness of the body and the messages it sends out.
- Yoga, which combines relaxation and meditation based on breathing, muscle and joint work.