5 ways to cope with everyday stress

In a fast-paced society characterised by work commitments and the feeling of not being able to keep up, stress levels have soared dramatically among the population, to the point where it has become a condition we routinely have to live with.

To a certain extent, experiencing occasional stress is normal, as it helps us to assess the risks of certain situations and to react. The problem arises when this state persists over time, which can take its toll on both physical and mental health.

So, how can we reduce our stress levels? There are various techniques that can be helpful, although before applying them, it is important to identify the root cause of this distress and how it affects our bodies.
 

The reason why we experience stress

Stress is a biological mechanism which is triggered when our organism perceives a threat or a situation that requires rapid adaptation. In response to these stimuli, the body releases hormones, such as cortisol and adrenaline, which prepare it to react, a state known as hypervigilance.

This mechanism has been fundamental to the survival of the human species, and it remains necessary for coping with challenges or dealing with complex situations.

Symptoms of stress

When the body enters a state of hypervigilance, tension appears both physically and mentally. UNICEF highlights a series of signs that allow you to recognise when the body has elevated cortisol levels.

Physical symptoms

• Sweating, a rapid heartbeat or rapid breathing
• Headaches or pain in other parts of the body
• Difficulty sleeping
• Increased or decreased appetite
• Greater tendency to get ill
   

Emotional and mental symptoms

• Bad mood
• Dizziness
• Irritability
• Prolonged anxiety or sadness
• Giving up tasks or difficulty concentrating on them
   

Diet and a sedentary lifestyle, two causes of stress

Lifestyle habits have a direct influence on how the body responds to stress. An unbalanced diet, high in ultra-processed foods, sugars or stimulants, disrupts the gut microbiota, increases fatigue and affects mood.

Furthermore, a sedentary lifestyle can also contribute to increased emotional tension and an overload of thoughts. A lack of physical activity reduces opportunities to release built-up stress and makes it harder to regulate certain hormones linked to wellbeing.

During periods of stress, it is important to maintain a varied diet, rich in fibre and high-quality protein, as well as to keep the body active through exercise. Neglecting one’s health and wellbeing can actually make stress worse.

Other factors that can trigger feelings of being overwhelmed

There are other factors that can cause everyday stress, for example:

• Poor sleep hygiene.
• Demanding working hours or a lack of work-life balance.
• Major life changes, such as moving house, changing jobs or the loss of a loved one.
• Financial or family problems.
• An excessive workload and a lack of time to rest.

Coping with stress

When it comes to dealing with stress, the most important thing is to reflect and identify the situations that trigger it. There are many techniques that help to manage this discomfort, but they are not always effective in the long term if the root cause of the problem is not identified.

There are countless activities and habits that can help reduce stress levels, all with a common aim: to ensure that this discomfort takes up less and less of our daily lives.