A simpler way to assess your stress is to self-assess your mental and body energy baselines. Understanding these helps you see which nervous system state you’re in and gives you the clarity to regulate your stress from a physiological perspective irrespective of what caused the stress. . For example, 3 different situations cause you to feel tense anxious. Instead of trying to manage the stress of each situation separately, assessing your 2 baselines to find your nervous system state and regulating it to come into balance, helps you shift away from the stress responses you were experiencing from all 3 stressors! An added benefit is that the perspective change brought about by this also improves your response to the stressor.

At the end of the day, managing stress really boils down to feeling like you're worth the effort to take a break and look after yourself. If you're stuck feeling not good enough, chances are you'll overwork and hardly ever put your own needs first.

revisa si es un caso de estrés o microestrés aunque suenen parecidos son distintos, el primero lo puedes reconocer fácilmente por el cambio en tu cuerpo, el segundo se camufla como pequeñas molestias que son acumulables y puede generar alteraciones tales como niebla mental e irritabilidad. Para gestionar el micro estrés es importante incluir en tu jornada micropausas que te ayuden a liberar la tensión y volver a restaurar tu sistema nervioso, pueden ser tan sencillas como respirar tres veces de manera pausada o salir a caminar después del almuerzo, la clave es ser consciente de la necesidad de desconexión.

If you feel your stress management skills need improvement, start by assessing your stress level to understand its sources and intensity. Identify the specific aspects of your life or work causing stress and analyze how you currently cope with them. Once you have a clearer picture, explore new stress management techniques such as mindfulness, meditation, physical exercise, or journaling. Education is also key—consider taking a course or workshop on stress management to learn new strategies. Don't hesitate to reach out to a professional for guidance or therapy. Additionally, sharing experiences with friends or colleagues can provide new insights and support.

There is a very close correlation between CO2 tolerance and state anxiety; the better control you have over your breathing, the less generalized anxiety you feel. The ability to control your nervous system to manage anxiety and arousal is imperative for health and performance. HOW TO IMPLEMENT THE CO2 TOLERANCE TEST Take 4 full breaths, a 3-5 second inhale, followed by a 5-10 second relaxed exhale, 1 second pause before beginning to inhale again. At the top of the 4th inhale (totally full), start a timer and exhale as slowly as possible. Stretch out the exhale for as long as possible. It’s helpful to close your eyes so that you can more effectively stay relaxed. Stop the timer when your air runs out, or you need to inhale.

Once you identify your stressors, you will be able to create an action plan to reduce them. Working with a coach or mentor specialising in stress management helps you gain awareness and clarity as well as figure out your action plan more easily.

Salir del piloto automático, parar lo que haces, respirar profundamente y darte cuenta de que ocupa tu mente en diferentes momentos del día es una forma sencilla de calmar tu sistema nervioso y ayudarte a entrar en relajación. un plus hidratate, entre más estrés mejor hidratado debes estar para poder afrontar los retos, así que mantén a la mano un vaso de agua por cada hora de trabajo.

Más allá de un simple cliché, el autocuidado es una acción proactiva que nos permite fortalecer nuestro cuerpo y mente, brindándoles las herramientas necesarias para enfrentar los desafíos del día a día. y aunque la excusa es la falta de tiempo, un auto sin combustible no funciona, incluye en tu agenda micropausas para cuidar de ti, toma un café o un té de manera pausada, saboreandolo, respira por tres minutos mientras observas por la ventana, levántate y estira cuerpo, son micropasos que te ayudan a incorporar el hábito del autocuidado. Crea un momento para ti: Disfruta de actividades que te hagan sentir bien y te desconecten del estrés. después del trabajo, leer un libro, escuchar música, compartir con amigos, son actividades clave.

Prioritizing self care is necessary and is an act of self love. No one is expecting you to do as much as you are. Setting healthy boundaries and knowing you need to recharge are integral for your mental and physical health. I have clients come up with of list of 10 things to do that bring them joy. It can be making and enjoying a cup of tea, breathing exercises, a short walk in nature, singing or dancing to a favorite song. Commit to doing one of these things daily. In doing so you are affirming life IS joyful. Make it as non negotiable as bathing. Set times during the day when you "check in" and see how you are doing. If you feel you are starting to feel overwhelmed - ask yourself how you can take care of yourself in this moment.

Hay que aprender a ver lo hermosa que es la vida. Vemos la vida como un problema a resolver, pero no es así. La vida es un camino a recorrer. Un camino con sus altas, con sus bajas, con superficie plana o otra muy agrietada. Pero al final de cuentas se trata de nuestro camino. ¿Cómo quieres recorrerlo? Lleno de estrés, miedo y ansiedad. O con curiosidad, con una actitud positiva y con alegría. No puedes cambiar lo que te sucedió, lo que te sucede o lo que te sucederá. Pero siempre puedes decidir como lo quieres interpretar. Recuerda la vida es tan solo 10% lo que nos sucede y 90% como lo interpretamos. Tú tienes la opción de elegir estresarte o de aprender a dejar de resistirte ante los cambios que la vida trae.

Redefine Stress: Understand that not all stress is bad. Some levels of stress can enhance your focus and energy. Recognizing the difference between harmful, chronic stress and the short-term kind that can boost your productivity and enhance your cognitive functions

We always find excuses to not do things at the right time. Its not really a problem until that procrastinating causes bigger problem. Thus managing our time is crucial as we all have 24 hours in a day. We just need prioritize whets important and what is urgent and delegate task which is not very urgent at the moment. This makes so much balance in your tasks handling.

Managing time effectively is crucial for executives to optimize productivity and maintain a healthy work-life balance. One effective strategy is block timing, which involves allocating specific blocks of time to focus on particular tasks or types of work. Identify Priorities: Start by identifying your most important tasks and goals. What are the key areas that require your attention? Schedule Blocks: Divide your workday into blocks of time dedicated to specific tasks or categories of work. Protect Your Blocks: Treat these blocks of time as non-negotiable appointments with yourself. Batch Similar Tasks: Group similar tasks together within each block to minimize context switching and increase efficiency.

Yo soy psicóloga y en varios momentos de mi vida he tomado terapia. No me avergüenzo de ello, todo lo contrario. Creo que fui valiente porque entendí que acompañada podría salir más rápido. La terapia te ayuda a descargar todo lo que llevas dentro. Como ves es de lo más normal tomar terapia. Y no tiene que sucederte una tragedia para hacerlo. Sencillamente, las ganas de no permanecer estancada ya es un motivo suficiente. Las ganas de querer caminar por vida “más ligero de equipaje”. Dejemos los tabúes en torno a la salud emocional. Esta es tan importante como la salud física.

Occasionally, everybody’s stress management skills can use an update. For me it ultimately boils down to this - learn what I already know: 1. Exercise 2. Eat for success. 3. Plus, I need to unplug. Unlike my phone which needs to be plugged in for updates to occur, my own nervous system is the exact opposite. I know how to do these, and recognize their profound benefits, and at the same time will neglect to do them. - For me, unplugging frequently involves taking a walk in nature. - Getting a professional massage. - Taking a nap. **In term of napping, the absolute best if the weather is nice is a two-hour nap in a hammock with a good book, and without my cell phone. This almost always does the trick. Be good to yourself. 🙏

The age old issue we all experience in different times of our lives is stress management. We should learn to accept our stress threshold and our immediate action towards it. Once we understand that, it's most likely we will need to work on our shortfalls at our own pace. How do we boost it instantaneously? Do this; stop reacting and walk away to meet someone who gives a positive impact on you, find that go to music, song, phrase, voice message that calms you but encourages your drive, motivation and perhaps immediate action. One point I believe you should focus on is the perspective of the situation and feeling. Be bold and confident that nothing is greater than kindness, life and love. Change your perspective of the stressful process.