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HEALTH A-Z

Stress Management | How to Deal with Stress

Stress Management in each person must be taken as an important task, given the worrying levels of anguish in which the population lives in general, by the amount of negative stimuli it receives from the environment and the pressures of the activities it carries out.

There are different ways to relieve both mental and physical stress. The first step is to identify the moments in which stress is felt. In the blood glucose self-monitoring agenda we must mark “stress days”. With this we can identify and determine the moments of stress and if this is causing the sugar to rise or fall or if it has no effect.

Identify stress

There are different ways to alleviate both mental and physical stress. The first step is to identify the moments in which one feels stress and write down in the notebook where the daily record of blood glucose is kept, such as DAY OF STRESS. can determine if stress has any effect on blood glucose, either by increasing it, decreasing it or not having any effect on it. The effect of stress on blood glucose in general is always the same no matter what the type of stress .This is an important information when initiating stress management.

Stress Management
Stress management techniques

The different techniques in stress management generally help to combat the effect of stress on both the body and the mind. The management of physical stress is aimed at making changes in the body (such as relaxing muscle tension). The management of mental stress is focused on making changes in emotions and feelings such as sadness, and unhappiness for peace and optimism. For best results, a plan should be developed that includes both methods.

We suggest trying the following stress management techniques.

  • Massages
    Breathing exercises
    Relaxation
    Yoga
    Meditation
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Exercise

A long-term exercise program that includes activities such as walking, swimming, running or outdoor sports will be better for reducing stress than short exercises. Starting with an exercise routine is easier than you think.

Breathing exercises

Below are some breathing exercises that will help reduce stress. You can practice anywhere and anytime, you just need to relax.

  • While you are sitting or lying down, put one hand on your stomach and the other on your chest.
    Close your eyes
    Inhale deeply through the nose counting to three.
    Exhale deeply with the box counting to five
    Continue like this for one to five minutes.

You should feel that the hand on the stomach moves up and down, while the hand on the chest does not move. You should practice breathing exercises any time you feel stressed. It can help to visualize problems differently.

LEARN TO RECOGNIZE STRESS

The first step to managing stress is to recognize the presence of stress in your life. Everyone experiences stress differently. You may be angry or irritable, unable to sleep, or suffer from headaches or upset stomach. What are the signs of stress in you? Once you know the signs you should look for you can start to handle it.

Additionally, identify situations that can cause stress. These situations are known as stressors. Your stressors can be family, work, relationships, money or health problems. Once you understand where your stress comes from, you can devise ways to deal with your stressors.

AVOID ALLEVIATING STRESS IN LITTLE HEALTHY WAYS

By feeling stressed, you can resort to unhealthy behaviors that help you relax. These behaviors may include:

  • Eat excessively
    Smoking cigarettes
    Drinking alcohol and using drugs
    Sleeping too much or not getting enough sleep
    These behaviors can help you feel better at first, but they can hurt you more than they help. Instead of them, use the tips presented below to find healthy ways to reduce stress.

FIND HEALTHY TECHNIQUES TO MANAGE STRESS

There are many ways to manage stress. Try some to find out which ones work best for you.

Recognize the things you can not change. Accepting that you can not change certain things allows you to let them go and not get upset. For example, you can not change the fact that you must drive during rush hour. But you can look for ways to relax on the journey, such as listening to a podcast or an audiobook.

Avoid stressful situations. Stay away from the source of stress whenever possible. For example, if your family argues on holidays, take a break and go for a walk or a ride in the car.

Workout. Performing physical activities every day is the best and easiest way to deal with stress. When you exercise, your brain releases chemicals that make you feel good. It can also help you with your pent up energy or your frustration. Look for something you enjoy, be it walking, biking, playing softball, swimming or dancing, and do it for at least 30 minutes most days.

Change your perspective. Try to develop a more positive attitude towards the challenges. You can do this by replacing negative thoughts with more positive thoughts. For example, instead of thinking, “Why does everything always go wrong?”, Change that idea by, “I can find a way to overcome this.” It may seem difficult or silly at first, but you may find that this helps you turn around your perspective.

Do something that you enjoy. When stress is down, do something that you enjoy to help put you on your feet again. It can be something as simple as reading a good book, listening to music, watching your favorite movie or going out to dinner with a friend. Or start a new hobby or class. No matter what you choose, try to do at least one thing a day that is just for you.

Learn new ways to relax. The practice of relaxation techniques is a great way to deal with day-to-day stress. Relaxation techniques help lower the heart rate and reduce blood pressure. There are many types, from deep breathing and meditation to yoga and tai chi. Take a class or try to learn from books, videos or online resources.

Connect with your loved ones. Do not let stress come between you and your social life. Spending time with family and friends can help you feel better and forget about stress. Entrusting your problems to a friend can also help you solve them.

Get enough sleep. Resting enough during the night can help you think more clearly and have more energy. This will make it easier to handle any problems that may arise. Try to sleep between 7 and 9 hours every night. Eat a healthy diet Eating healthy foods helps give energy to your body and your mind. Avoid snacks with high sugar content and consume lots of vegetables, fruits, whole grains, reduced dairy or fat-free and lean proteins.

Learn to say no. If your stress comes from doing too many tasks at home or at work, learn to set limits. Ask others for help when you need it.

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