How to reduce stress? Don’t miss these 6 steps to manage Stress.

Stress is never good. Discover how to defeat it by following the tips of our top doctors in Barcelona.

Stress, everybody deals with it in our daily life. Somedays can be overwhelmed and you might not be able to cope with it. There are several reasons causing stress, like work, studies, relationships and so on. Each one of us can be stressed for a different reason and each one of us has a different way to cope with it. Some people can be irritated, moody, short-tempered, sleepless or changing their eating habits (by eating less, more or more unhealthy). It is really important to find a way to manage stress, for this reason, our top doctors in Barcelona are going to give you some tips to be able to overcome your anxieties. 

How does stress affect our body?

Tips_to_manage_stressA stressful situation can start a physical reaction, known as stress response. The brain releases a warning message to the muscles and to the adrenal glands, which releases the stress hormones such as adrenaline and cortisol. In your body starts a mechanism of response to stress, the heart starts beating faster, the blood pressure rises and your breath gets quicker in order to send more oxygen to your blood. These mechanisms are our body’s response to a stressing or dangerous situation in which we are involved and we need to react. These reactions are also known as “fight or flight” responseBriefly, stress is considered as a difficult situation for ourselves and if not managed can lead to physical or mental damage. According to Harvard Health Publishing, many kinds of research have shown the damages that occur from stress, if untreated the situation can become chronicle. Indeed, chronic stress can bring serious health consequences such as insomnia, anxiety, muscle main, high blood pressure, a weakened immune system. It can also lead to depression, heart disease and obesity. For this reason, it is important to be able to overcome difficult situations in our daily life. If you seek help on how to manage your stress, you can ask one our top doctors in Barcelona. Your health is our priority.

The causes and symptoms of stress

Stress can have many symptoms and they can change from one person to another. Some symptoms can be physical, like back pain, headaches, indigestion or heart palpitations. Some other symptoms can involve our mental and emotional sphere, like irritability, crying, impatient, anger, dysfunctional sleep, communication problems. If you are experiencing some of those symptoms, it is important for you to understand how to identify and manage your daily life stress. Here you can find some of the most common ones:

• Feeling pressured or overwhelmed,

• Being impatient,

• You might experience physical complains such as chest pain, nausea, headaches, muscles pain,

• Problems communicating with people around you, at home, at work or with friends,

• Lack of sleep and problems to rest well, with difficulties falling asleep or oversleeping,

• Impatient.

If you would like to have a consultation on how to overcome those anxieties, you can contact one of our doctors, the top doctors in Barcelona.

How to overcome stress? Tips to manage stress. 

Stress can be a problem for your physical and your mental health, for this reason, it is important to learn how to manage it and how to overcome it. We would like to give you some tips to help you making easier this process.

1. Exercising

Exercising is one of the tools that you should use in order to control and manage your stress. Regular exercise can boost your confidence and can help you to put your mind somewhere else from your problems. Physical exercise is considered vital for our mental and physical health, it can decrease your tensions and reduce your stress. It can also help you to sleep better and to boil your self-esteem and to set some goals.

Why is sport good against stress?

How many times did you to feel better after sport? This is because exercise can help your body to stimulate the production of chemicals responsible for changing our mood and make you feel better. These neurotransmitters are called endorphins and they help you to release tension.

How much should you exercise every week?

•  You are doing good if you exercise 3 to 5 times each week for 30 minutes

It is even better if  you exercise 3 times a week with a more intense exercise

The best would be a sport with a high heart rate like swimming, running. 

Did you know that Barcelona is a perfect city for a run? Read our tips and the different routes you can try while running. You have no excuses, so put your shoes and just start running, after you will feel much better.

2. Identify the causes of your stress

One of the first step to manage the daily pressure is to understand what are the causes that make you stressed. Once you have understood the reason why you can try to find a solution to overcome it.

3. Eat well

A good and balanced diet is the key to a healthier life. Try to eat enough fruits, vegetables, food with proteins and wholegrain products. If you are thinking to have a better lifestyle, follow our 10 healthy tips.

4. Go easy on yourself

Nowadays, we can be really stressed and so busy that we do not get the time to eat properly or to do some exercise. We feel under pressures because of our targets, because we have too many commitments and we forget to dedicate time to ourselves. To be able to manage stress it is recommended to have a good work/life balance and to have activities that can improve your quality of life. This can help you to balance out both your mind and your body.

5. Find a way to manage your stress with a hobby

To find a way to bring out your stress it is really important. If sport is not enough for you or you would like to try another hobby, you can always try to express your worries trough art or music. Let’s see how.

• Art and stress

Another way to manage your daily stress is by using art. It is a way to express your mood and a way to find relaxation in your mind and body. Art can help to manage better the symptoms of stress and anxiety that follow us in our daily life. Drawing, painting can be a way to communicate in a different way, but also a way to find a hobby to push out the stress.

• Music and stress

Music has always been part of our lives, in so many different ways and so many different cultures. One of the many effects of music on mankind is that is able to calm you down and to help you not be stressed. Music arrives in our brain though sounds waves that can help us relaxing, communicating and reducing the stress response. Click here to discover the many relations that music has with our health. 

Now, just a pick a song and try to relax!

6. Respiration

Breathing is really important to manage your stress. When we are stressed, we change our way to breath. Try to take deep breaths in and then let it out. While you are repeating this for a few times, make sure you are sitting comfortably.

Follow the tips of our top doctors in Barcelona! Say goodbye to stress and welcome the relax!