How to de-stress: 7 techniques and keys to chase stress away

Although it seems to be here to stay, it is possible to mitigate the effects of stress.

Stress is an inherent reality of life. Many people believe that it is a phenomenon that depends on the particularities of the event we are facing, while others believe that the key lies in the perception of the person experiencing it.

Society unfolds before us a suffocating need for achievement and progression (in academia, work, family, etc.); stimulating rivalry and exposing us to the rigors of time scarcity.

This is why we run the risk of feeling overwhelmed from both a physical and emotional perspective, which can lead to an increased risk of mental disorders and organic problems.

In this particular situation, knowing how to de-stress is of paramount importance for health and quality of life. In this article we develop a set of strategies, simple to apply, that will help us to achieve it successfully.

• Recommended article: "The 7 types of anxiety (characteristics, causes and symptoms)".

What is stress?

Stress is a response of the organism to a circumstance that demands an effort or a proactive response, for which the body is biologically prepared.for which the body is biologically prepared. It involves a series of adaptations at the physiological and psychological level, aimed at quickly resolving the situation that could have contributed to its appearance. In this way, the equilibrium (allostasis) on which the organs and systems involved must be based can be restored.

Stress cannot be understood by considering only the objective dimensions of the situation, as the person's view of it also contributes. Whenever we are confronted with an event of this nature, we subject it to a primary assessment (in which we probe its specific characteristics and the degree of demand associated with it) and a secondary assessment (in which we check it against all available emotional and material resources).

Pathological stress (or distress) arises when there is a dissonance between the two types of assessment, so that the individual perceives that the demands of the environment exceed his or her own ability to cope with them. In these cases, a succession of changes is set in motion in the organism aimed at maintaining the highest possible degree of effort, but which tend to collapse when a long period of time elapses without the stressor being resolved or disappearing.

Some of the main changes occur at the level of the adrenal gland, which releases cortisol into the bloodstream as a result of a biochemical signal from two brain structures: the hypothalamus and the pituitary gland. Sustained stress would weaken the ability to regulate the production of this hormone, causing the body to be "flooded" with it and eventually lose its adaptive properties (since under normal conditions it helps us to mobilize energy).

One of the consequences often noted among people suffering from chronic stress is the compromise of cognitive functions, and particularly memory, as the excess of cortisol generates a harmful (although reversible) effect on the integrity of neurons in the hippocampus (bilateral structure involved in the process of long-term memory consolidation). Other symptoms may also be expressed; such as fatigue, diffuse pain, sadness and unexpected shocks.

The maintenance of stress ultimately leads to a physiological response of exhaustion, which is a phase in which adaptive mechanisms collapse under pressure, leading to the development of mood and anxiety disorders that require independent attention. To avoid these dramatic health consequences, it is crucial to have knowledge on how to de-stress in a simple and effective way.

How to de-stress

Stress can be combated through various strategies.. Some of them are easy to apply, but others require a little more time. We proceed here to describe a set of useful activities for this purpose, excluding psychotherapeutic procedures and the use of drugs.

1. Organize your time

On many occasions, stress arises as a result of the inappropriate management of one of the most precious resources we all have: time.. There are countless acts by which we can turn time into a cruel predator of health, such as postponing the implementation of what we need to solve a particular situation or rushing towards it (without order or concert) dragged by impatience.

The use of avoidance strategies, as well as impulsivity, contribute significantly to increasing the experience of stress. Facing demands without taking short breaks, accumulating the least appetizing things to solve them on the spur of the moment (without interspersing them with attractive activities) or carrying out an infinite number of simultaneous tasks can overwhelm anyone's resources, and are related to greater physical or psychological tension.

Drawing up lists of activities to be performed and setting aside a few minutes between them to rest can be very useful, as well as analyzing at what times of the day we are in a better position to undertake the most difficult or complex tasks (something that varies from one person to another). These are simple methods that require greater self-knowledge about our management capacity.

2. Accept the things that cannot be changed.

Another source of stress is the stubbornness to change a situation that, by its very essence, is not susceptible to be altered.. Learning to recognize that there are circumstances in life that do not depend on us, or that are unchangeable despite the efforts we can invest, is essential to optimize the use of our resources.

In the face of this type of situations, the most useful thing to do is to orient ourselves towards the emotional correlates that they provoke.

3. Learn relaxation techniques

Relaxation techniques are effective in reducing the levels of tension resulting from the activation of the sympathetic nervous system, an autonomic branch that accentuates anxiety symptoms. Procedures using controlled breathing help to balance the oxygen supply, which is often altered in those who live under constant stress (since their breathing tends to be excessively shallow).

Other procedures along the same lines, such as progressive muscle relaxation, help to reduce overload by teaching to discriminate between muscle contraction and distension. These exercises help to know precisely the points at which the body remains excessively rigid, in order to deliberately relieve it. This problem is common among people subjected to high levels of stress (although it often goes unnoticed) and precipitates the appearance of contractures or local pain.

4. Do physical exercise

Physical exercise, especially when it takes place outdoors, has proven to be a very useful tool to improve mood and anxiety symptoms in those suffering from and anxiety symptoms in those suffering from a disorder in these areas. There is a broad consensus regarding the benefits associated with sports practice, which are not only limited to stress reduction, but also extend their effects to self-esteem and sense of self-efficacy.

The regular practice of physical exercise reduces cholesterol levels, heart rate and Blood pressure; three physiological indicators associated with sustained stress that have a negative impact on quality of life and morbidity and mortality. The scientific literature on the subject describes that people who exercise (at least twice a week) perceive themselves more positively and report a greater sense of calm.

5. Get adequate sleep

Stress is one of the most common causes of insomnia, while the latter is also associated with insomnia.The latter is also associated with the experience of stress. That is, people who sleep with difficulty report feeling much more stressed, while those who report high levels of emotional distress report a poorer quality of sleep. Both phenomena, therefore, are directly related and may contribute to a self-feeding cycle.

There is a set of brain regions linked to both stress and sleep, so that their balance will preserve the architecture of the latter. The best known linking areas are the hypothalamus, the locus coeruleus and the amygdala. On the other hand, it has been shown that stressors that are perceived as unpredictable have a much more profound impact on sleep, mediated by the activity of the medial prefrontal cortex.

It is known that, in addition, stress-induced insomnia can compromise the neuroplastic processes that are consolidated during sleep, increasing the likelihood of dementias during old age. Therefore, proper sleep hygiene is essential to reduce the levels of physical and emotional stress, as well as to maintain health throughout life.

• Recommended article: "The 12 types of insomnia (according to duration, severity and symptoms)".

6. Take advantage of your social support network

The buffering theory establishes that social support, understood as the efficient use of the emotional and material resources that the environment can provide us with, is a mediating factor between stress and the development of health problems. Thus, calling on the help of the people around us can provide not only moments of pleasure, but also a qualitative and quantitative reduction of the stress we may be experiencing..

Carrying out shared activities, especially those with recreational components or those that require collaboration for their proper resolution, contribute in a remarkable way to feel less overwhelmed by adversity. It is also known that the simple fact of sharing what we feel has a beneficial effect on the internal experience, and at the same time helps to strengthen bonds with others.

7. Take a break

Some people, especially those in jobs that place excessive demands or who are caring for someone with high levels of dependency, may suffer from a type of intense stress known in the literature as burnout. It manifests itself in the form of sadness, loss of motivation, irritability, self-neglect and general dissatisfaction.

This stress is particularly toxic, which is why it is advisable for those who live with it to participate in respite programs.. This therapeutic modality consists of guaranteeing moments of relaxation and self-care, in which the overwhelming tasks that are usually assigned to them on a daily basis can be delegated to other individuals at least temporarily. Such procedures are used in clinical and community settings sensitive to this issue.

And if the stress is not resolved....

In some cases, despite deliberate efforts to improve stress levels, stress continues to linger for too long and eventually affects our physical and emotional health. If you perceive that you are in this particular circumstance, it is necessary to consult a health professional so that he or she can offer you the best possible solution.

Currently there are many therapeutic programs aimed at reducing stress levels, from those that make use of Mindfulness to those that resort to cognitive or behavioral models (training in decision making or problem solving, cognitive restructuring, etc.). A well-trained therapist will be able to guide you and customize a treatment program suited to your needs.

Bibliographical references:

• Geus, E. and Stubbe, J. (2010). Aerobic Exercise and Stress Reduction. Encyclopedia of Stress (Second Edition). Academic Press: New York.
• Sanford, L. y Sucheky, D. (2014). Stress, Arousal and Sleep. Current Topics in Behavioral Neurosciences, 25, 379-410.