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Stress prevention

Modern life is full of different types of stress and some of them are unavoidable. Is stress prevention possible? What are stress prevention tools? How it is possible to prevent stress? Is it possible to prevent stress at all?

The answer is very simple. It is not possible to prevent all possible stressors but it is possible to make your body and mind stronger, more positive and flexible. If you would be more positive, physically and mentally stronger, many potential stressors would not be able to trigger any reactions. Even if you would have unavoidable stress, strong body stress response would be much powerful and would prevent any stress related health problems and/or diseases.

During last decades thousands of specialists developed and suggested several actions which can be considered as body preparation for adequate and strong stress response. Same actions could be considered as stress prevention measures – activities which can combat stress:

Stress prevention tools

Healthy lifestyle habits – the more you integrate healthy habits (healthy food, healthy sleep, healthy exercises absence of tobacco and drugs) into your life, the more they can uplift you and help you with stress prevention.

Be positive and think positively – put things into long-term perspectives and try not to get upset about insignificant or relatively unimportant matters. Try to find positive things in anything you see or meet. Your behavior, thinking, attitude and thoughts influence the way you see the stress and the way you response to stress. Women with positive attitudes always cope with stress easier.

Healthy sleep – a good night sleep can give you enough energy to tackle the issue with a lot more clarity and efficiency the next day. Medical professionals recommend 7-9 hours of uninterrupted relaxed night sleep for adults.

Practice simple relaxation techniques regularly when it is possible and use relaxation techniques when you come across any stressful situation. You can achieve full relaxation by meditating, using relaxation tapes, having bath, listening music, deep breathing, exercising, practicing yoga, playing with stress balls, etc.

Develop personal list of things or persons who trigger stress regularly. Once you have this list, just avoid your stressors. If stressors are unavoidable, just prepare yourself by using relaxation techniques – deep breathing, muscular tensing and stretching.

Eat healthy foods (fruits, vegetables, whole grains, etc.) which can help your body regulate serotonin (so called “happy hormone”) levels better. Stress relief food choices can give you essential nourishment for energy and strength. Meals which emphasize a variety of fresh, whole, unprocessed foods tend to be rich in vitamins, minerals and anti-oxidants.

 Tell me what you eat and I will tell you what you are (“Dis-moi ce que tu manges, je te dirai ce que tu es”)

Anthelme Brillat-Savarin, 1826
« Physiologie du Gout, ou Meditations de Gastronomie Transcendante »

Take time off – always keep some special time for your personal pleasure. Discover activities that you enjoy and set aside time to participate in them on a regular basis – visit you friends, walk in the park, do shopping, visit your cosmetologist or hairdresser, etc.

Avoid negative unhealthy habits – smoking, alcohol and drugs. Don’t be fooled that smoking and/or drinking and/or drugs can help you deal with stress because in the long run, they don’t.

Exercise regularly and frequently because physical exercises can reduce the level of stress – exercises can relieve stress by causing human body to release additional portions of endorphins. Even just daily 20-30 minutes of physical exercises can improve your mood and health. Best recommended is at least 30 minutes of exercise on at least five days a week.

Learn to say “NO” if needed. Overloaded and overcommitted people experience stress more often. Identify your life priorities and try to implement only things which contribute to your goal achievement. By saying no to things that are not important to you, you can save additional time for exiting activities. Postpone or cancel not important things and don’t commit yourself in useless activities.

Don’t forget to drink enough water every day because drinking pure water allows the body to eliminate stress promoting toxins and metabolic wastes more easily. Every system in human body depends on water – water is our body’s principal chemical component (2/3 or 60-65% of body weight). Every day we lose water through urine, perspiration and breath. Lost water should be compensated. For women it is recommended to drink about 2-2.5 liters pure water per day. Drinking sufficient water is required for every system in our bodies to function properly including elimination of stress promoting toxins.

Breathe deeply – practice slow deep breathing for stress relief. Deep breathing provides more oxygen – deep breathing gives us more energy – deep breathing can reduce pain, decrease stress and anxiety deep breathing can strengthen the immune system.

Stress prevention

Pay special attention to time management. Time management can reduce your stress dramatically. Clever time management will never put you in stress – plan things according to your abilities, your availabilities and your possibilities. Evaluate your limits – be realistic about what you can accomplish during certain period of time. Good job management not always means hard working. Good time management means quality work rather than quantity. Good time management means also clever selection of priorities – prioritize your tasks and work to finish them starting with the highest priority (urgent/important).


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