Content

• To step
• Method 1 of 3: Part one: Treat stress with physical activities
• Method 2 of 3: Part two: Treating stress with mental activities
• Tips
• Warnings

Life can be stressful; sometimes you have to deal with long-term stress in a positive way. Stress can have many causes, such as family problems, problems at work, financial difficulties, poor health, or even the death of a loved one. It is important to recognize the causes (some stress is natural), take steps to get to the root of the problem and manage the symptoms. Don't fight stress alone - get help from a friend and, if necessary, a professional.

To step

Method 1 of 3: Part one: Treat stress with physical activities

1. Get moving. Targeted training helps remove stress hormones from your body. Set aside some time each day for exercise as it will keep you healthy and provide a natural outlet for your stress. You should notice the difference.
   • Get some exercise every day. When you exercise, your body produces endorphins, which can help reduce stress. Endorphins cause a strong sensation in your body, similar to the effects of morphine. The only difference is that when you move, it is good for your body (and your stress levels).
     
   • Even walking for 20-30 minutes a day is enough if that's all you can do. Walking is not only good for reducing stress: Adults over 40 who walked briskly for at least 150 minutes a week saw their life expectancy grow by 3.4 to 4.5 years.
   • Swimming and cycling also reduce stress. An advantage of swimming and cycling is that they are much less stressful on the joints than jogging, which makes it perfect for people who have joint problems or want to prevent them.
2. Get plenty of sleep. Give your body the sleep it needs and your stress will be drastically reduced. Sleep is a mechanism your body uses to recover and replenish its energy reserves. When you don't get enough sleep, your body needs stress to keep you active and alert from a lack of stored energy.
   • Most adults need at least 7 to 8 hours of sleep per night. Young children and older adults need more sleep, about 9-10 hours a night.
   • Have regular sleeping habits. If possible, try going to bed and getting up the same time in the evening and in the morning. Making your sleep cycle a routine teaches your body when to get tired, which means better sleep and less sleep deprivation.
   • Many Dutch people who don't get enough sleep blame stress. If you think you are stuck in a vicious cycle of sleep deprivation / stress build-up, see your doctor for specific advice.
3. Eat healthy. Your body must be healthy, happy and well-nourished to combat stress. Like it or not, stress is a physical response to anything that disrupts its natural state, which means that your body can have a major impact on the creation and reduction of stress.
   • Water provides less stress. That's because a dehydrated body produces cortisol, a stress hormone. When your body isn't getting enough fluids, it creates stress to let you know that you need to take good care of yourself.
     
   • Reduce your consumption of caffeine and alcohol. In some cases, alcohol consumption is more stressful and has been linked to addiction, which is itself a stressful state. Caffeine is also responsible for increasing stress, especially at work, so try to drink as much water as possible.
   • Eat a healthy breakfast and healthy snacks throughout the day. While there is some evidence that certain (bad) foods can cause stress, there is overwhelming evidence that certain (good) foods can reduce stress. Consider these options for a healthy diet that can keep you stress-free:
     
     • Complex carbohydrates such as whole wheat bread and pasta.
     • Oranges, rich in vitamin A, which limits stress hormones.
     • Spinach, soybeans or salmon, which are full of magnesium.
     • Black and green tea, which contain antioxidants.
     • Pistachios, walnuts or almonds, a good source of healthy fats.
4. Learn to relax. Relaxing your body naturally is a great way to reduce stress. Don't expect your stress to disappear immediately; it may take time. Try not to focus on the stress itself while you relax. Think of something peaceful and quiet, or don't think about anything at all. Let your body tell your mind that everything is okay.
   • Listen to calm and soft music. Music makes you relaxed and happy. Try to listen to music without vocals, and choose music with instruments such as the flute, piano, or violin. Classical, jazz and folk usually work well, but if you don't like that, choose music that makes you feel good.
   • Lie on the bed with your eyes closed for a few minutes. Try to clear your mind. Let your frustrations and worries drain from your body. You may even fall asleep eventually, if you are relaxed enough.
   • Take a bath. Add Epsom salt or other aromatic bath salts for a little bit of luxury. Enjoy time for yourself and relax your body.
   • Practice deep relaxation, muscle relaxation, and take a day off regularly for relaxation. Let someone else be responsible for the relaxation of your body from time to time.

Method 2 of 3: Part two: Treating stress with mental activities

1. Take steps to think more positively. You don't have to become an Emile Ratelband, but try to recognize that life has good sides that should be celebrated. Once you recognize the positive in your life, you will begin to restore the balance in your emotional life, and stress will be less likely to emerge.
   
   Don't worry about things you can't change anyway. This is especially true with things like politics, and often applies to other people. Learning to accept things as they are is an important processing mechanism, but not as easy as it seems.
   • Ask yourself the following questions if you're the type who constantly worries about unimportant things:
     
     • Is the problem real, or rather an imaginary what-if situation?
     • If the problem is an imaginary what-if, how likely are it to happen? Is your concern real?
     • Can you do something about the problem or prepare, or is it beyond your control?
   • Admitting to yourself that you cannot do anything about a particular problem will help you adapt to it. Recognize that you may be feeding on stress the way adrenaline junkies feed on adrenaline, but in your case it becomes out of control.
2. Take responsibility for arranging your life according to your wishes. It's less stressful to make decisions and take action than it is to feel helpless and respond to someone's decisions. Think about what you want and go for it!
   • Learn to say no when necessary. You can't do everything you're asked to do, and even if you could, you probably wouldn't want to.
   • Resist the temptation to always be perfect. Perfectionism can cause a lot of stress if you set unattainable standards. Be realistic about what you can and cannot do. Don't prepare for failure just because you want to caress your ego.
   • Don't be angry with yourself if you fail while trying your best. You have done everything possible, and no one would ask for more of you. Hold yourself accountable, but don't make it impossible to be accountable.
   • Be your own best friend. It may sound like a cliché, but it's true: Love yourself, be dependent on yourself (as much as possible), and four things you do well. Loving yourself will raise worried questions like "Am I good enough?" reduce and replace with "I know I'm good enough."
3. Develop a sense of humor. One of the barriers to stress reduction is the temptation to take things too seriously. It's good to step back and see the humor in everyday situations. Laugh a little, or even better, laugh a lot! See the humor in stress.
   • Learn to laugh at yourself. Don't make fun of yourself or break your confidence, but try to have some self-mockery every now and then. How can you laugh at other things when you can't even laugh at yourself?
4. Learn to trust friends and loved ones. This is one of the most important things, because bottling everything up will only add to your stress. Your friends, if they are true friends, will try to understand what you are going through, and will combine that empathy with a genuine desire to help you if possible.
   • Ask your friends for help. If you want to do something but you can't find the strength or the time to do it, it's okay to ask your friends or loved ones for help.Show your gratitude and offer your help in return.
   • Seek people's respect, not approval - that includes your friends. Your friends will respect you for loving you, even if they don't always agree with you. Your enemies (if you have them) will respect you because your motives come from a sincere and pure heart. Resist the desire to be loved and accepted by everyone; that is literally a Hercules work. You will feel much less stressed and more satisfied yourself.
   • Seek out positive people instead of negative ones. It sounds obvious, but it's true: Surrounding yourself with people who love fun, are happy and friendly will help you avoid the stress you feel in pessimistic, cynical, mean people.

Tips

• Remember that stress is a way of knowing you are alive. Celebrate your realization of your life and congratulate yourself on what you have accomplished.
• Be honest about your feelings. Don't deny or suppress them, as that will only make stress worse. Don't be afraid to cry, as this can reduce anxiety and release pent-up feelings, which will lessen your worries.
• Treat yourself to a massage.
• Make sure you get enough sunlight. Sunlight can cheer you up and relieve winter depression.
• Plan an event in the future to look forward to. Using your imagination can also help reduce stress.
• Focus your stress physically, i.e. play the drums or hit a pillow or punch bag, but only when it's safe.
• Apologize to someone if necessary. Don't let it make the situation worse. Guilt adds pain to stress.
• Use gum. Chewing has been shown to reduce stress; that's why many people who are constantly stressed often overeat. Chewing gum is a healthier alternative.
• Yoga classes can be very relaxing and make your day better and healthier.
• Keep perspective and be aware things might not be as stressful as you thought. Look at the things that are important in your life instead of the causes of stress.
• Do something you want to do or have been putting off and focus on that task, but make sure it's not just an escape.
• Keep a journal in which you write down your thoughts, express yourself and analyze situations.

Warnings

• Avoid self-medicating with alcohol and drugs, prescribed or not.
• If you experience chronic stress - if you cry regularly, lose or gain weight quickly, or have less sex drive - see a doctor. You may have an anxiety disorder or other illness.
• See a doctor right away if you experience chest pain or dizziness.
• Avoid flight behavior as it will not help you cope with stress, except in the most extreme cases where you should seek medical attention anyway.