If you’re looking for advice on how to de-stress, you’ve come to the right place. Stress and anxiety are common phenomena in our lives. Whether it’s at work, at school or in our personal relationships… rest assured, you don’t have to be controlled by these negative emotions! In this article, we give you 5 practical tips for regaining your inner peace and controlling your stress.
1. How to de-stress by identifying your stress
It may sound simple, but sometimes we don’t even know why we’re stressed! So finding the source of the problem is already a huge step towards regaining control over your stress.
Let’s imagine: you’re stressed about your work. But what aspects of your work are causing you stress? Are you behind your deadlines? Is there a task you’re dreading? Or problems between colleagues? Once you’ve identified the source of the stress, you’ve put your finger on the problem. From there, it’s easier to think about ‘how to deal with the problem, so you can de-stress’.
A simple trick is to take a sheet of paper and a pen and write down everything that’s stressing you out. Then, next to each cause, you can write down a few solutions that you could put in place to take control of the situation. For example, if you have a particular task that you’re dreading, you can break it down into several sub-steps so that you can do things a little at a time. That way, you’ll be able to see what you have to do and see that the task is not insurmountable!
2. Practising gratitude
What’s that? What the hell does that mean? Practising gratitude means taking a few minutes each day to notice what you’re grateful for. It can be something as simple as enjoying a pleasant conversation, a good meal or a moment with your family. But how does that affect your stress? It could be as simple as focusing on the positive aspects of your life rather than the negative. You’ll also be able to take a step back from the things that are bothering you, and perhaps realise that in the end these are small things compared to all the positive things in your life.
3. Faire de l’exercice physique
Unsurprisingly, sport is one of your greatest allies in reducing stress. In fact, it helps to release hormones such as endorphins. These hormones, released in the brain, can give you a great sense of well-being and boost your mood. If you’re not a great sportsman or woman, don’t panic! You don’t need to join a gym or become a marathon runner to enjoy the benefits of exercise. A simple walk in the fresh air, a yoga session or a meditation session can all help to reduce your stress levels. Try to make regular exercise a habit, and you’ll soon see an improvement in your general well-being. In fact, as long as you’re doing something you enjoy, that’s the main thing!
4. Listen to relaxing music
Music is an effective stress reliever. Listening to music can have a calming effect on the mind and body, reducing tension and anxiety. It can also help to lower your heart rate and blood pressure, which can help you to relax. To reap the stress-reducing benefits of music, choose songs that inspire you and make you happy. You can listen to music in the car, at work, or even during your sports sessions. Want to know how to maximise the effects of music on stress? Here’s our personal touch: we recommend singing at the top of your lungs or even dancing at the same time (the ridiculous doesn’t kill you, I promise).
5. Avoid screens before going to sleep
Screens, such as computers, mobile phones and tablets, are omnipresent in our daily lives. However, spending too much time in front of screens can be a stress factor. Screens can cause eyestrain, headaches and sleep problems, all of which can contribute to stress.
To reduce your exposure to screens, try to limit the amount of time you spend in front of them. Avoid working on your computer or watching TV before bed, as this can disrupt your sleep and make you more stressed. Smartphones are also bad for the quality of your sleep. Instead, you can read or take a few minutes to practise gratitude as mentioned above. It’s also important to take regular breaks during your screen time. You can get up and take a quick walk, or simply rest your eyes by looking away for a few minutes. The main thing is to be aware of your screen consumption and adjust it according to your personal needs!
Consider professional support to learn how to manage stress and anxiety
If your stress and/or anxiety become too overwhelming, you may also want to seek professional help to learn how to manage it, or even to identify the real cause. Your anxiety may be a sign of an underlying problem.
- You could consider sophrology, particularly if your anxiety episodes are associated with panic attacks.
- Psychotherapy, either with a psychologist or a psychiatrist depending on the case, can also help you to analyse the deeper causes of your anxiety.
Anxiety and stress can make life hard. So it’s essential to do everything you can to analyse the causes, to learn how to identify and manage attacks and to make them increasingly rare.
