Stress levels and how to manage them

The intense and hectic working life is undoubtedly one of the main causes for the occurrence of clinical stress symptoms. The self-employed, entrepreneurs and small business owners have working days that go from early in the morning to late in the evening. This makes it very difficult to switch off from work and also creates constant tension that can affect health on various levels.

Persistent stress over time can increase the risk of heart disease, the onset of depressive symptoms, and even promote the onset of obesity due to poor eating habits. Without forgetting something that can also be very important: the decrease in cognitive performance. And it a fact that an overworked mind performs less and is less able to make correct decisions.

Managing stress in everyday life has become a very serious task in order to have a calmer and more peaceful work life. Some of the most successful techniques and strategies to avoid and learn to manage stress are listed below:

Keep a positive attitude

The business of every self-employed person can go through good times and bad and you have to learn to deal with it. Maintaining positive attitudes and thoughts is of great help in reducing stress and improving mood. Facing problems with a positive attitude helps solve them better. And even if something goes wrong, you need to challenge negative thoughts to make them go away and stop poisoning the mind.

Appreciate what you have

Although ambition is an essential part of the motivation any entrepreneur or freelancer needs, it is important to know how to distinguish a positive and realistic ambition from the frustration and stress that comes from over-ambitious not being fulfilled at the desired speed.

Many scientific studies have shown that being grateful for what you have and appreciating it help reduce cortisol, the hormone that causes stress. Working every day with an attitude of gratitude is positive as it gives us more energy and a better state of mind that helps us achieve goals without stress.

Avoid thinking about the future

It's obvious that the future worries everyone to a greater or lesser extent, and we're constantly trying to anticipate what it might bring us. While it can be positive to keep things in perspective, we must avoid falling into a stressful lifestyle where we constantly ask ourselves, "What if...?" since it creates great dissatisfaction and a sea of ​​doubts useless in everyday life. It is far better to focus on the present and see the future as something that is yet to come and that while we don't know what will happen, we are ready to face it. This helps keep stress under control.

Switch off from work

Being available for work 24 hours a day, 7 days a week exposes us to a situation where we are constantly receiving stressful inputs that force us to constantly make decisions to find solutions to everything. This lifestyle is the main cause of stress and we need to find a way to detach ourselves from work, e.g. turning off the phone when you arrive at family or at the weekend. It is also positive to prevent work email from being on the personal cell phone so emails don't arrive that change the disconnect.

Consume less caffeine

One of the most ingrained customs in our country among self-employed and employees is the continuous consumption of coffee to provide us with caffeine that activates us and promotes adrenaline production. Adrenaline is a survival mechanism that compels us to fight or run in the face of a threat, and drinking coffee during work hours only exacerbates stress levels. It is convenient to reduce coffee consumption and replace it with other, less intense stimulants.

Sleep properly

Getting a minimum of regular hours of sleep is important to allow the brain to rest and recharge to face a new day. Lack of sleep increases stress levels, and stress also increases nocturnal insomnia. It is a cycle that must be broken as it only aggravates the situation of those who suffer. It is important to sleep at least 7 or 8 hours a day to be at 100% and avoid situations such as eyestrain, headaches and reduced productivity at work.

Sporting activities

Sport is one of the most important means of relieving stress and tension accumulated during the working day and all medical experts point out that it is an essential ally to take into account. Exercising regularly helps us release endorphins, which help us relieve stress, and helps us sleep better at night. Running or going to the gym after work can become a habit that reduces stress significantly.