It is possible to reduce the impact of stress and, with a little exercise, we can all learn to identify the factors that cause us stress and try to keep control when tension builds. Learning how to quickly release the tension produced by stress is not easy: it is a skill that, like all others, requires time, exercise and self-analysis. The first important thing, if you want to keep stress under control, is to recognise the causes that produce it and create tension. These factors vary from person to person, as we all have different reactions.
1. Recognising stress
Recognising stress is the first step to reducing its impact. Many people spend too much time under pressure to forget how they feel when they are completely relaxed. For these people, feeling stressed is perfectly normal. Recognising your physical response to stress helps to regulate tension when it occurs. To do this, we need to know ourselves, to observe when our muscles are tense or when our breathing speeds up. However, if we want to be aware of the changes in our bodies, we must first analyse ourselves in a quiet moment and then establish the differences. Stop and think about it from time to time.
2. Identify your body's response to stress
On a physiological level, the response to stress is the same for everyone: increased blood pressure and heart rate, muscle contraction. The body works hard when under stress, which has a negative impact on the immune system. Externally, however, people tend to react to stress in three different ways:
a) anger and agitation,
b) withdrawal, feelings of abandonment, need to get away from the source of tension, emotional collapse,
c) paralysis and blocking of the situation:
The best way to relieve stress quickly depends on your specific reaction to it.
3. Implementing stress coping strategies
When you need to deal with stress quickly and reduce it, but find yourself in the middle of a tense situation, it is important to be aware of your stress response. If your reaction tends to be one of overexcitement, with moments of anger and/or agitation, the best way to manage stress is to use activities that have a calming effect on you. When the stress response is more emotional, and you tend to shut down or even get depressed, the best way is to use stimulating activities, which boost the mind and body by stimulating the nervous system. If your stress response is blocking, the best way to overcome it is to use activities that give you a sense of security and help you recover and avoid paralysis.
Secrets for a quick release of tension
The quickest way to say goodbye to stress is to use one or more of your senses to calm down and regain your energy. The secret to calming down is to learn which of your senses most helps your nervous system to regain its calm and focus. Each of us reacts differently to sensory stimuli, so it is essential that you understand what your preferences are. To do this, try to identify the sensory experiences that are most effective in reducing stress for you. Try images, smells, colours, movements, sounds, music. You can't always use them when you feel stressed, but you can always try to evoke them in your mind to calm you down.
Solutions for managing stress in everyday life
Life as a student is not without its challenges. Whatever the reasons for your stress, you need to react quickly and adopt tips on how to live more calmly and regain control of yourself.
- The positive attitude
The first step is to identify the source of the stress and ask yourself whether your reaction is appropriate to the situation or whether it is overdone. We often make a mountain out of a molehill in a negative mood. The best thing to do is to be positive and not be overwhelmed by the task at hand. Play it down and differentiate between serious problems and the little things that go wrong in everyday life. By being optimistic, you will be in full possession of your means to face your daily tasks.
- Get organised
Even if life is full of unforeseen events, do everything you can to avoid last-minute stress. Good time management will only benefit you. Write down all the important things you need to do in an agenda, make daily lists in order of importance and cross out tasks as you go along.
Relieve tension, relax and enjoy yourself above all
Are you at your wits' end? Don't let tension get the better of you, free yourself and express your feelings, whether they are positive or negative. Take time to relax and forget your worries by treating yourself: read a good book, listen to music you like, take a hot bath, indulge in cocooning, go shopping. And laugh. These are all activities that allow you to clear your mind and take a step back from your worries.
Simple methods for relaxing and letting go
The easiest way to combat stress is to breathe well. Abdominal breathing is the basis of all relaxation. Simply breathe in deeply with your stomach inflated, your rib cage and shoulders rising at the same time, and then breathe out slowly through your mouth. Imagine breathing in energy and calmness and pushing out tension and negative thoughts. Yoga, in particular, teaches you how to breathe and regenerate through postures, rules and basic lifestyle principles.
Gentle care
Alternative medicines are also very good natural ways of effectively limiting everyday stress. Homeopathy is an excellent alternative to psychotropic drugs. A homeopathic doctor explains that homeopathy allows a better adaptation to stress without depriving the student of the impetus it provides. It makes the organism react and helps it to draw on its most intimate resources. Homeopathy has the added advantage of not causing dependence or drowsiness. Each reaction to stress: memory, phobia, insomnia can have a homeopathic response, but it acts as a preventive measure. So don't wait until you are stressed to consult, anticipate if you know your tendencies to react with stress.