25 Tricks to Fight Stress (Scientifically Proven)

A mindfulness breakfast

Mindfulness, or mindfulness, calms you down by keeping your mind from scattering and focusing on the here and now. Practice it at breakfast and you will fight stress from first thing in the morning: prepare your coffee with milk and toast or a bowl of oatmeal or whatever you usually have for breakfast … and forget about your mobile phone, TV or radio. Just watch, smell, chew and savor every bite.

Hug and hug

The hug is not only a sign of affection, it can also be a natural medicine to combat stress. By having this gesture with someone, your body will increase the production of dopamine, oxytocin and serotonin, substances closely related to the feeling of well-being and capable of reducing your stress levels.

Call mom

A mother's hug can help you a lot in case of maximum stress, but if you can't escape to see your mother, call her. According to an American research, the mother's voice has the same positive effects on your body as physical contact and helps lower the level of cortisol, the "stress hormone."

Smile and life will smile at you

Even if you don't get nervous at that moment, try to put a smile on your face. With it you will be able to reduce your body's response to that overwhelming situation in which you are involved. Different medical studies point out that, every time you smile, your brain secretes beta-endorphins and reduces cortisol levels by up to 39%, and adrenaline, by 70%.

Don't talk about how stressed you are

If you constantly repeat yourself that you are overwhelmed, that feeling will increase. "Vocabulary makes us focus our attention on signs that may indicate stress." Explains psychologist Bertrand Regader. Even if you do not make it a taboo or want to ignore it, because you will end up causing more stress.

Have clear goals

Uncertainty is very stressful as it makes it difficult to make clear decisions and prioritize what is really important to you. Gemma Figueras, clinical psychologist and sexologist at the Institut Barcelona de Psicología, affirms that "the objectives help you to set a course and to feel that you are the owner of your own life". But you can't always have everything under control, so you have to accept a certain amount of uncertainty.

Train the military

Sport is one of the best weapons against stress out there. Help your body and mind to release accumulated tensions. And it seems that it is even more effective if it is blown with the whistle. That is why boot camp or military training can come in handy. Specialists recommend combining it with yoga or Pilates.

The shoes … out!

The feet, like the hands or the tongue, have a large number of nerve endings. Hence, compressing them into shoes builds up stress. Take them off when you get home and change them into non-slip socks. As soon as you can go barefoot on the beach or on the grass.

Helping helps you

According to a study published in the International Journal of Pychophysiology , taking part in charity or NGO activities helps to improve self-esteem and reduce blood pressure, stress levels or the risk of depression. Helping causes the body to secrete a wellness hormone.

Ally yourself with your perfume

Mango, citrus, lavender or cinnamon fragrances are capable of modifying the composition of your blood and reducing your feeling of overwhelm. The key is in linalool, a substance that you can find in more than 200 plants, according to a study published in the Journal of Agricultural and Food Chemistry .

Breathe with your diaphragm

Sit in a chair so that your body and legs are at right angles. In this pose, try to breathe in deeply through your nose and hold the air in your belly for a few seconds. Then breathe out long, emptying the anguish along with the air.

A while with friends

As busy as you are, find a space to meet your friends, at least once a week. Take advantage of the meeting to tell them everything that distresses you. But it's not just about talking, doing things together also creates well-being and helps to ward off stress.

Chew celery, not gum

Chewing is a good way to break free and de-stress. You can opt for a gum, but without a doubt the most effective thing is to do it with celery. It is low in calories and also contains apigenin, a substance with a relaxing effect. You can also choose to boil it in a broth or add it to your salad.

Take a nap

If you're short of sleep, taking a nap can help calm your nerves. A study published in the International Journal of Behavioral Medicine recommends taking a nap after a 45-minute meal. They assure that with it you will lower blood pressure.

If you smoke, think about quitting

In nervous situations, it is common to use tobacco to calm down. However, it has the opposite effect on your body. According to a study by University College London, cigarettes increase the chances of suffering from anxiety and depression by up to 70%.

Make love and relax

Shake off tiredness and unleash your passion. According to a study from Princeton University (USA), frequent sex helps reduce levels of cortisol, the “stress hormone”.

Play a video game

It will help you slow down. According to a study published in the Journal of Cybertherapy and Rehabilitation , this activity improves mood, promotes mental relaxation, and reduces heart rate. Don't be shy and hit the Candy Crush.

Cry and unburden yourself

It can be very beneficial for your health. With crying you release substances with an analgesic effect that reduce both physical and psychological pain. Hence when you finish crying you have that feeling of well-being and relaxation. It is a natural painkiller that helps you eliminate accumulated tensions. That "post-crying" moment of peace can help you make decisions from your most rational side.

Keep a journal

“Writing will help you vent and clear your mind of worries. That is already therapeutic in itself, ”explains psychologist Gemma Figueras. And putting your feelings on paper can make you see them from another perspective.

Give yourself an ear massage

There is a point in the upper third of the ear, known in Chinese medicine as Heaven's Gate, which when pressed and massaged with your fingers or a cotton swab, helps to quickly relax the mind and relieve headache that can accompany stress.

Paint mandalas

Painting mandalas not only requires great concentration that will help you disconnect from what is weighing you down, but it can also help you to express how you feel through the chromatic varieties that you choose. If you prefer to draw, this is also a great anti-stress activity. With just 45 minutes you can dramatically lower your cortisol levels.

Sing without shame

Put your favorite song on Spotify and bring out the singer in you. Singing at the top of your lungs and indulging in the emotion of music will help you release the negative emotions you accumulate.

Dance like crazy

Another good way to get your nerves out. And you don't need to go to a disco or to classes. You can dance like a posse in your living room and stay very relaxed after a few good wiggles.

Light up in blue

If your nerves prevent you from falling asleep, expose yourself to a blue light. According to an American study, this little gesture will help you rest and cope better with stress, perform more, become less depressed and reduce traffic accidents. It's worth a try, isn't it?

do what you want

Reserve moments in your schedule just for yourself. And it's not about visits to the doctor or the hairdresser, but about free time to do what you want without being accountable to anyone, as if all you want is to spend a while in Babia.

Stress is a common evil and we have become used to living with it. The problem is that when it becomes chronic, the mind and body can be highly affected since our stressed body releases substances that seriously harm health. In fact, we already told you 12 surprising symptoms with which your body may be warning you that you are stressed.

The reality is that stress is difficult to avoid so it is important to learn to stop it with useful techniques that adapt to our tastes. That's why, in the gallery above, we propose 25 tricks, backed by science, that fight stress quickly.

How to combat stress? Some keys to achieve it

Mindfulness or mindfulness
Breakfast is a good time to apply the techniques of the here and now. Focus on what you are eating and you will see how it calms you to keep your mind from wandering. You can also enjoy a relaxing walk by noticing everything around you and trying to see things that you don't normally see.

Habits that relax you
Paint mandalas, listen to a song, play a video game or take a nap. There are many options that will help you get off the stress carousel and disconnect for a few minutes.

Spread love
Hug someone you love, call your mother, meet your friends and have a laugh or make love. Everything is important to disconnect, generate positive emotions and relax. Take advantage of the meetings to explain everything that distresses you. But it is not just about talking, doing things with other people also produces well-being and helps to ward off stress.

Burning energy
Sport is one of the best weapons against stress that exists. Help your body and your mind to release accumulated tensions. You can also dance to your favorite song or sing your heart out. The point is to remove all the stress that you carry inside.

Natural remedies
There are certain fragrances, such as lavender or lemon, that reduce the feeling of overwhelm. Another natural option is to massage a point in the upper third of the ear, known in Chinese medicine as the Gate of Heaven. When pressed, it relaxes the mind and relieves the headache that can accompany stress.

Have you found the trick to combat stress that best suits you?