Stress management

According to the Holief's site, fortunately there are many things you can do to make things better. Whether you are going through a stressful time or want to live a stress-free life, it is imperative that you take action.

Start by doing your best to spend as little time as possible in stressful situations and more time in calming environments. Consider which of your personal relationships stress you out, how you handle it, what you can do to cope with those relationships and, in general, how to lessen the stress of life's inevitable events. This is crucial in the long run.

The methods listed below are simple; if you employ them regularly, you will be able to better manage your stress, which will help you mature as a person and gain confidence that certain stressful events will not negatively affect you.

Internal modifications to reduce stress

You will not be able to escape stress completely, but you can adjust the way you respond to it and cope with different situations. To strengthen your mind and better prepare it to handle stress, carry out the following tactics and repeat them frequently.


This is a useful tool for reducing stress. When you exercise intensely, your brain releases feel-good hormones that will make you feel calm and relaxed. Set a goal and persevere; this will increase your resilience and self-esteem, and make it easier for you to cope with difficult life circumstances.

Breathing exercises

A quick way to relax is to breathe deeply with your diaphragm. It is immensely relaxing to know that you can instantly minimize negative feelings related to stress by closing your eyes and breathing deeply. 

Mindfulness training

In a stressful situation, it can be very difficult to remain still and focus on the present, but mindfulness meditation can be learned. It involves clearing your mind of all those racing thoughts and anxieties, even if only for a few minutes a day, and will give you mental space. It is energizing and will clear things up for you. You can reduce daytime stress by starting each day with a short meditation.


Instead of focusing on what went well, we all have a tendency to remember what we did wrong. The positive will stay in your mind if you keep a journal in which you can express your thoughts and feelings, as well as list your accomplishments and the things you are grateful for. This will serve to remind you of your progress in life, the sources of your stress and the positive things that are happening to you.

Start talking

Fortunately, talking about mental health is becoming more widespread. However, it can be difficult to express yourself and communicate your feelings. Learning to talk about your innermost thoughts can be empowering, as it allows you to connect with people and gain new insights. Therefore, it is crucial to choose someone you can fully trust.

Similarly, you can consult a specialist. Understanding your thoughts and how to change them will help you change the way you feel and think. Talk therapy is a good way to do this. Your mood will improve.

Get more restful sleep

Stress, which results from lack of sleep and causes symptoms such as fatigue, difficulty concentrating and other problems, eventually leads to lack of sleep. Before going to bed, put away the computer, phone and other screens. Instead, practice deep breathing and other relaxation techniques. Keep your bedroom cool and quiet; let it become a bubble where you will discover only happiness, away from the problems that are the source of your stress.

Take your time

Often, rushing causes tension. Be prepared and organized for the things that are important to you. To avoid the impact of procrastination and procrastination, allow yourself more time than you anticipate needing. You can take a small amount of drops of balance and relax for about five minutes.

Put yourself first

Make time for yourself each week. Be very strict with the boundaries you set for your professional life. Use that time to take care of yourself. Spending half an hour a day journaling, meditating and reading your notes is time well spent. Spend time on activities you enjoy as well. This is not a sacrifice; it is something necessary that will make you feel resilient and able to handle stress.

External modifications to reduce stress

It is not always possible to stay away from the things in your life that cause you stress. It is usually not a good idea to run away from them or ignore them, but it is essential that you spend as much time as you can in relaxing environments.

  • Get outside and enjoy the sunshine.
  • Spend time outdoors walking or just relaxing while enjoying the fresh air.
  • Spend time with those who make you laugh or watch entertaining television programs.
  • Play music.
  • Cooking.
  • Get a massage.
  • Eat healthy foods. 
  • Avoiding caffeine and alcohol will be beneficial.
  • Pet your pet and spend time with it.
  • Wake up and relax. Take a break whenever you need it.
  • Spend time with loved ones. 
  • Be imaginative; try painting or a craft skill you enjoy.
  • Distract yourself. Find something to occupy your time, such as a good book or a movie.
  • Whatever you do, be sure to exercise, outdoors if possible.
  • Avoid stressful circumstances if you can. For example, avoid watching the news if it makes you angry.

Stress symptoms and signs

Stress has a significant influence, which may come as a surprise to you. Without it, a tense or risky circumstance can end fatally. In reality, its purpose is to keep you safe and contribute to your survival. When there is danger, a concatenation of hormones is released that prepare you to respond, and this is what triggers the "fight or flight" response. Breathing and heart rate increase, making you more aware and prepared for whatever comes next. Although life-threatening situations are rare nowadays, the body interprets some circumstances as potentially dangerous and triggers the stress response in both cases.

But why do two people interpret the same circumstances differently? One may feel overwhelmed while the other may feel freezing cold. And why does the same issue make you feel overwhelmed one day and totally indifferent the next?

What is going on inside you and what you think you can handle in the situation you find yourself in will determine the answer. This response is determined by a number of variables:

  • Genetic influences.
  • Early life experiences.
  • Personality.
  • Similar circumstances or events in the past.
  • Emotional strength.
  • Your current life circumstances, including such things as how well rested you are, when you get your period, and how your day is going.
  • Symptoms and signs of stress.

You may not even realize that pain in your right shoulder or an episode of irritable bowel syndrome is directly related to stress. You may, in fact, be in physical pain. Your doctor won't believe the problem is in your brain, but improving your mental health is the first step to finding a solution. Stress symptoms are simply your body's way of letting you know that you are under pressure; they are not a sign of weakness.

Listed below are some mental and physical signs and symptoms of stress:

Psychological signs of stress

  • Inability to pay attention.
  • Agitated thinking.
  • Memory problems.
  • Moodiness.
  • Feeling anxious.
  • Lack of self-confidence.

Physical signs of stress

  • Palpitations: "louder", "faster" or occasionally erratic heartbeat.
  • Sweating.
  • Stiff neck.
  • Agitation.
  • Weight gain or loss, often accompanied by changes in appetite.
  • Elevation of blood pressure.
  • Headache.
  • Abdominal pain, occasionally accompanied by diarrhea or constipation.
  • Nausea, esophageal reflux and indigestion.
  • Contractions of muscles, such as shoulder or neck muscles.
  • Skin rashes, eczema or psoriasis are examples of skin conditions.