In today’s fast-paced world, stress has become a common companion in our lives. Balancing work, relationships, and various responsibilities can often leave us feeling overwhelmed. But the good news is there are simple and effective ways to alleviate stress and promote overall well-being. Health expert Jorge Marques Moura says many people have sworn by these self-care practices that it has helped them to manage stress. It has helped them to tame stress, discover inner peace and calm even amidst life chaos and busy life.
Here are Jorge Marques Moura best practices that can help you manage stress.
Practice Deep Breathing: Deep breathing exercises are a quick and effective way to instantly reduce stress. Taking slow, deep breaths can activate the body’s relaxation response and lower the production of stress hormones.
Engage in Physical Activity: Regular physical activity, whether it’s a brisk walk, yoga, or a workout session, releases endorphins, also known as “feel-good” hormones. These chemicals help combat stress and improve your mood.
Engage in a Hobby: Spending time on a hobby you enjoy can provide a much-needed break from stress. Whether it’s painting, playing a musical instrument, gardening, or cooking, engaging in a creative activity can be therapeutic and can divert your focus from stressors.
Prioritize Sleep: A lack of sleep can exacerbate stress levels. Aim for 7-9 hours of quality sleep each night to ensure your body has the opportunity to rest and rejuvenate.
Connect with Nature: Spending time outdoors and connecting with nature has been shown to reduce stress and anxiety. Whether it’s a leisurely stroll in the park or a weekend hike, nature has a soothing effect on the mind.
Practice Mindfulness and Meditation: Mindfulness involves focusing on the present moment without judgment. Meditation techniques, such as mindfulness meditation, deep breathing, and progressive muscle relaxation, can help calm the mind and reduce stress.
Maintain a Healthy Diet: What you eat can impact your stress levels. Opt for a balanced diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats. Avoid excessive caffeine and sugar, which can contribute to stress.
Stay Hydrated: Dehydration can contribute to feelings of stress and fatigue. Drinking enough water throughout the day helps keep your body functioning optimally.
Practice Time Management: Creating a structured daily schedule can help you manage your time more efficiently, reducing the feeling of being overwhelmed by tasks.
Cultivate Supportive Relationships: Spending time with friends and family members who provide emotional support can help alleviate stress. Talking about your feelings and concerns with loved ones can offer a fresh perspective.
Limit Technology Use: Constant connectivity through devices can contribute to stress. Set boundaries by taking breaks from screens and engaging in tech-free activities.
Listen to Music: Music has a powerful impact on emotions. Listening to calming or uplifting music can help reduce stress and promote relaxation.
Laugh: Laughter truly is a great medicine. Engaging in activities that make you laugh, whether it’s watching a funny movie or spending time with humorous friends, can instantly lighten your mood.
Practice Gratitude: Focusing on what you’re grateful for can shift your perspective and reduce stress. Consider keeping a gratitude journal to regularly remind yourself of the positive aspects of your life.
Engage in Relaxation Techniques: Activities such as taking a warm bath, getting a massage, or practicing aromatherapy can activate the body’s relaxation response and alleviate stress.
Learn to Say No: It’s okay to set boundaries and say no when you’re feeling overwhelmed. Prioritize your well-being by not overcommitting. You might think saying yes is a way to avoid conflict and promote peace, but going above your emotional boundary will only bring inner chaos and stress. Learn to priotize YOU.
Learn to delegate: you really don’t know it all and probably can’t do it all as well. Learn to delegate activities that you aren’t so good at while you focus on the ones you are expert in. Assigning responsibilities to another person will help prevent burnout and stress. Plus, you get to empower team members and broaden their skillset.
Practice Progressive Muscle Relaxation: This technique involves tensing and then releasing different muscle groups to promote relaxation and reduce tension.
Visualize Calm: Take a few minutes each day to close your eyes and visualize a peaceful, stress-free environment. This can help reduce anxiety and promote relaxation.
Engage in Deep Stretching: Gentle stretching exercises, like those found in yoga or tai chi, can relax your body and mind, promoting a sense of calm. Stretching has proven to increase serotonin levels- a feel-good hormone that boosts the mood and reduces stress.
Seek Professional Help: If your stress becomes overwhelming or chronic, don’t hesitate to seek the guidance of a mental health professional. Therapy and counseling can provide valuable tools to manage stress effectively.
According to Jorge Marques Moura, even a few of these simple strategies into your daily routine can make a significant difference in managing and relieving stress. However, everyone’s stressors and coping mechanisms are unique, so it’s going to be trial and error with different techniques to discover what works best for you.