How to deal with stress?
Arrears at work, credit, child problems, buried renovation, or maybe life on the run and a permanent lack of time for anything? Unfortunately, this is what the adult life of many of us looks like. We are busy, tense, stressed and also sleepless. Prolonged functioning in this way can bring many disturbing effects, which makes the stress discussed even more, and we fall into the so -called vicious circle. How can we stop it? How to finally deal with stress?
Nowadays, stress is an inseparable element of our lives. We meet with him literally everywhere - at work, at school, shopping and even at home. If this condition persists for a long time, it can determine our well -being, emotions, behavior, as well as negatively affect the comfort and quality of sleep, which will consequently lead to insomnia.
What is stress?
Stress is nothing but the reaction of our body to various types of negative experiences or events. Importantly, stress does not always have to depry us. There are situations when it works in a motivating way. Unfortunately, the prolonged or extremely strong demobilizing stress has very negative effects on our health and functioning of the whole body.
Coping with stress
How to find the right methods of dealing with stress? Contrary to appearances, this is not so obvious, because it is a very individual topic. Much depends on what pleasure and in what situations they could forget about everyday problems and worries.
Stress causes our body to be fastened above all. Therefore, it is worth ensuring that when we feel it to relax. This form of therapy can be taking a warm bath, taking care of physical activity, going for a walk or listening to your favorite music. On the Internet we will also find many relaxation training that will allow you to get to know our body closer, recognize when it is tense and how to relax it properly. Not every workout will suit us, which is why it is so important to be aware of the tension of your own muscles.
Ways to deal with stress and dream
As we know, sleep is one of the most important activities during the day. It is of great importance for our health, daily functioning, stress level, cardiovascular, psyche and of course brain work. Therefore, we should ensure to sleep at least 8 hours a day. Naps during the day, which will not exceed half an hour, can also be a great idea. They can discharge irritability, tension and fatigue. But what if we are unable to fall asleep through ubiquitous stress?
Unfortunately, when we are nervous, it is difficult for us to fall asleep, and even if it finally succeeds, we will probably wake up at night, which will negatively affect the continuity and health of sleep. Such a level of stress hormone levels, i.e. cortisol and too little melatonin, responsible for good and regenerating rest are responsible for this state of affairs. Below are a few ways that should be tried in stressful situations.
- Stress stress
This is probably the best way to relax our body and "clean" the head. Physical effort causes the inflow of happiness hormones that reduce stress that prevents us from effective sleep. If we are not able to run, then let's go for at least a long walk - after all, even slight fatigue and oxygenation of the body in the evening makes us sleep much better.
- Transfer worries to paper
When it is difficult for us to free ourselves from negative emotions and stressful thoughts, it can be a good solution to transfer them to paper - it can really help! If restless thoughts are swirling in our head, then making a list of them can calm us down and allow us to master the situation. Negative thoughts are also effectively fought by writing affirmation.
- Prepare the bedroom for relieving your senses
The surroundings have a great impact on our stress, which is why the bedroom should be a unique place, free from restless thoughts. What can calm us down? The right colors, moody light, so that more melatonin, silence or relaxing background music, optimal sleep temperature, soothing smell and of course pleasant to the touch and fresh bedding with a comfortable mattress!
Sleep is a complex physiological process, which is characterized by cyclically changing activity of the central nervous system. As we already know, both he is of great importance on our daily stress and stress itself affects a healthy sleep. Therefore, sleep training and sleep hygiene can be very important. Let's start with hygiene itself. Its principles include primarily:
- Regulated lifestyle,
- Permanent time of getting up,
- Exposure of the body to light,
- Outdoor activity,
- Stimulants and stimulants,
- Sleep place,
- Mute and relaxation,
- Sleep comfort,
- Daily nutrition menu,
- The right temperature of both the room and the body,
- Air quality in the bedroom.
If we take all the above aspects on the wallpaper and lead them to the right state, we can also help with some relaxing techniques before sleep. We mainly include:
- Breathing adjustment methods,
- Alternating tension and relaxation of muscles,
- "Body scanning",
All of the above methods allow you to restore the balance of the nervous system by causing the physiological state of relaxation. Sometimes only one method is enough, and at other times you should use even several ways at the same time. Nevertheless, the long -term practice of relaxing methods and sleep training definitely has a very positive effect on the quality of not only sleep, but also life.