Dealing with stress - 7 tips to reduce stress

What is stress?

The modern world is a challenge for people. Everyday stress, chronic overstimulation, pressure to perform and constant tension are part of everyday life for many. But what exactly is stress and how can you reduce it?

Stress is a constant feeling of being overwhelmed that brings negative physical and mental side effects.

When we are faced with a demanding situation, our body releases adrenaline and noradrenaline, also called "stress hormones". When our bodies permanently believe they are in a stressful situation, the long-term release of stress hormones can lead to chronic stress.

Stress can pose a significant threat to both physical and mental health and well-being. Three out of ten Swiss people are severely stressed, according to a study by Swiss Health Promotion.

Stress management is essential for a healthy life, but how can you reduce stress? The following 7 tips will help you reduce stress and find your inner balance.

1. sport

Regular, moderate exercise can help with stress. Studies have found that regular exercise has a mood-lifting and stabilizing effect, in part due to the release of serotonin and endorphins.

The type of sport practiced is irrelevant. The focus is on enjoyment and the physical challenge. Body and mind are closely connected.

2. saying no

Stress arises from an imbalance between expectation and performance. This implies that demands that do not cause stress in one person may very well do so in another.

Therefore, it is important to be aware of your limits and be able to say "no". Instinctively, people too often say "yes" to avoid confrontation. Yet an open and honest "no" is often much more sustainable and important to avoid stress. Steve Jobs, for example, is credited with the following quote:

"It's only by saying no that you can concentrate on things that are really important."

3. Conscious caffeine consumption.

Can coffee cause stress? You often read that coffee or caffeine causes stress. This is as true as it is false - it depends on the situation. Stress can be measured in many ways, including blood pressure, heart rate, or cortisol levels.

Studies have shown that coffee consumption can increase cortisol levels. However, this also depends on the time of day of consumption, among other factors. Ideally, coffee is consumed between 9:30 and 11:30 am.

A useful combination is caffeine and tyrosine. The amino acid can help significantly reduce nervousness and restlessness that some people experience after consuming coffee.

4. Music and yoga

Some individuals claim that sitting is the new smoking. So it's no surprise that yoga is becoming increasingly popular. However, yoga is not only effective for tension, but also for the mind and against stress.

In addition, listening to so-called "brown noise" music can be helpful during periods of stress or intense concentration. This supports calm and concentrated work. We have put together a Spotify playlist for this purpose. Click here to listen to our VITPEB Focus Playlist on Spotify.

5. planning

As mentioned earlier, stress often comes from being faced with more than we are capable - or think we are capable - of handling.

So if you feel a sense of overwhelm at work or otherwise in your day-to-day life, it can be helpful to plan out the next few days in advance (with a simple To Do list, for example). By preparing mentally, everything seems clearer, which makes our body react less stressed.

6. professional help

If, despite a few attempts, the feeling of stress does not reduce or even increase, it makes sense to seek professional help. Stress is a serious problem and should be addressed with proper attention. Mental health is as important as physical health.

7. dietary supplements for a positive attitude towards life

Natural dietary supplements can be supportive in achieving inner balance. Commonly used ingredients include ashwagandha, valerian or rhodiola rosea (rose root).

Our natural dietary supplement from Switzerland contains nine natural ingredients for clarity, inner peace, mental strength and motivation. Click here to learn more about the positive effects of VITPEB® BRAIN.