How to manage everyday stress to have a calmer life

Nowadays, talking about stress has become a common everyday topic. The figures indicate it very clearly: 83% of adults around the world experience levels of stress that exceed what is considered healthy. 1 The WHO points out that stress is one of the main risk factors for mental health worldwide. In turn, stress-related disorders, such as generalized anxiety disorder and post-traumatic stress disorder, are increasingly common. (2)

According to the Ministry of Public Health of Uruguay, stress is one of the main risk factors for mental health in the country, and stress-related disorders represent one of the main causes of consultation in health services. 3 A study conducted by health technology company Flow revealed that 72% of Uruguayans surveyed experienced stress in the last month, and 47% of them stated that stress had negatively affected their daily lives. (4)

It is important to keep in mind that stress, although we have learned (or become accustomed) to living with it, can hurt people's physical and mental health, and can contribute to the development of chronic diseases such as diabetes, hypertension, and cardiovascular diseases. (5)

This is why we must consider what measures to take to reduce and learn to manage stress. 

1. Identify the main source of stress

Although it may seem like the obvious step to take, sometimes we focus on trying to stop or alleviate the symptoms and not go towards the cause. It is important to identify the main source of your stress. It's your job? Is your family? Is it your health? This requires personal work and introspection, but some techniques and tools can help you identify the sources. (6)

Regardless of whether you use meditation, an app, or a personal diary, the important thing is that you recognize its presence in your life and detect behavioral patterns. It will depend a lot on each person, it could be that you are irritable, that you cannot sleep, that you have an upset stomach. Once you recognize these signs you can take the next step: manage it. (7)

2. Find and practice ways to relax

Once you have identified the primary source of your stress, it is important to find ways to relax. There are many ways to relax, such as exercising, meditating, reading a book, watching a movie, or simply taking a relaxing bath. Find what works for you and set routines to ensure you do it regularly and begin to avoid the deeper symptoms of stress.

3. Learn to say no

If you have suffered from episodes of stress, you should know that this can be caused by taking on too many responsibilities. Learning to say "no" can be an effective way to reduce stress in your life. (8)

Setting boundaries and prioritizing time are important skills for reducing stress. It's always important to consider how much time and energy you can devote to a task before committing to it. Setting boundaries also means knowing when to say “no” to certain activities that are not essential or do not fit our priorities. 

4. Maintain a healthy lifestyle

Diet can also be a contributing factor to stress. 9 Eating a healthy, balanced diet can help reduce stress and improve your mood. It is proven that certain foods such as matcha tea, chard, sweet potatoes, artichokes, and fermented foods such as kimchi can reduce stress. (10) Make sure you eat enough fruits, vegetables, proteins, and complex carbohydrates to keep your body and mind in balance. 

In turn, exercise is an effective way to reduce stress in your life, in addition to all the other benefits it brings to overall health. Even if they are short walks, a bike ride or simply cleaning the garden, the important thing is that you choose activities that you like and enjoy, to ensure that you do them with pleasure and consistently. (eleven)

5. Rest regularly during the day

It is important to take regular breaks throughout the day to reduce stress. Depending on your routine and lifestyle, you may be able to take a stretch break during the workday, take a short walk in the morning, or simply take a break to breathe deeply. These breaks can help you reduce anxiety and improve your mood, preventing episodes of stress. (12)