With the exponential acceleration of the whole society and its functioning, stress has become the great villain to be fought. In 2020, we had a pandemic and that didn’t help, social isolation put us in a situation of greater stress. O Tecnoblog went after possible solutions against stress, either to combat or alleviate the suffering of this situation. Check out below how technology can be an ally in this fight.
What causes stress?
A good definition of stress is: a state that causes chemical changes within the body, when it tries to adapt to situations in which it is not used.
Any different situation causes stress. The problem is when stress becomes prolonged, which can generate depression and anxiety, creating cases where other diseases appear.
Stress causes physical changes, such as behavioral changes, irritability, lack of energy, total exhaustion and weakened immune system. Stressors are called stressors and you need to be aware.
Possible agents of stress
They are usually related to pressures at work, family obligations, health problems, depression, anxiety. You didn’t read it wrong: depression and anxiety can be created by stress as well as being causative agents.
The intense flow of information and demands to deal with everything in the best way is another common reason. But our bodies have limits. When added to other classes of stressors, the body can lose its ability to adapt and generate intense stress alerts, leading to widespread physical and mental exhaustion.
For many, the great escape valve is being with friends, family, social interactions as a whole. Certainly, social interactions are an excellent way to combat stress. To make the process even more difficult, social isolation has pushed people to the peak of stress.
How to fight stress alone
Social interactions are an excellent way to combat stress, but they are not the only ones. There are other methods to combat stress, the Tecnoblog sought some as a suggestion, it is up to the reader to test and find the best way for you.
1. Have a hobby
It is more of an activity, but it will only be of interest to you. The hobby is an activity that has everything to do with the person. Something that arouses your joy and happiness for the simple fact of doing it. This activity will lead to finding what is most important to the person.
“An escape valve, a place where you stop, go back to your center, do something that gives you pleasure and does not generate anxiety, the hobby fits perfectly in that,” says Léo Lousada, from the Knowledge of Humanity channel, in an interview with Tecnoblog. Other hobbies that we can list are:
- Small craft constructions;
- Poetry reading;
- Assemble models;
- Listening to songs that recall good times.
Really, any activity that gives you mental pleasure and does not have loads of worries from day to day is considered a hobby.
2. Take short breaks during the day
No matter how busy the work routine is, allow yourself to take small breaks every 2 hours, of at least 15 minutes, in silence with your eyes closed. The simple pause of chores and focus on breathing reduce the speed of the organism, says Mindfullness instructor, Regina Giannetti, in an interview with Tecnoblog.
3. Practice physical activities
When we are at rest we accumulate physical energy. This energy added to typical stressful environments increases the burden on our mind.
Seeking to burn part of that energy, especially physical energy, will bring us a feeling of well-being and balance, reducing the amount of charge we have in our system. Moderate exercise brings good health to the body, with a stronger and more balanced body we are less susceptible to the accumulation of stress.
4. Escape the excess of news
In a completely connected world, we create the anxiety of wanting to know what is happening everywhere at the same time. To minimize the problem, choose only one news program, radio program or news reading per day. This simple action will decrease the amount of unnecessary stimuli in your routine.
It is important to know what is happening in the world, but in a moderate way. If everything that happens around the planet is of extreme importance, to the point of affecting your daily life, then it will be worth spending energy to find out about the problem.
5. Reduce the amount of action movies
The person is full of adrenaline in the body due to stress, overloaded with anxiety, films that present this scenario will not be pleasant. Our brain is a kind of sponge absorbing external stimuli.
Everything that happens externally, captured by our senses, consciously or unconsciously influences our organism.
“We have to be aware of the stimuli we want.” Leo Lousada
When seeing situations in action films, where characters go through moments of stress to overcome the limits, whoever is watching will also have sensations close to that of the character. This is empathy, putting yourself in the other’s shoes.
Empathy is great, but not in this case. You will have unnecessary sensations, as you are not in danger like the character. We all love action and adventure movies, but choose opportune times to see them. It is not indicated if you need to relax.
How to fight stress with assistance
The above tips depend directly on the stressed person’s will. Even so, some people may not succeed, so we look for other alternatives where the beginner has help to solve the problem.
1. Listen to relaxing sounds
Stress is the result of interaction with the environment, our hearing is no different, just observing the amount of noise that we are exposed to every day. They may be the excess of horns, repetitive sounds of works, even work noise, in the case of metallurgists and construction professionals.
Too many meetings and conversations are in this group – just remember how tired we come back after meetings that decide many things. Everyone argues and with focused or diffuse attention, all the noises that we are exposed to on the day, cause a load of stress.
Spotify has countless playlists with pleasant sounds, be it rain sounds, which give that feeling of sleep, sounds for meditation, with frequencies of white noise (that of the TV out of tune) or established titles of classical music for relaxation. “I am a fan of adding these techniques with technology. Technology is a tool and it’s there for us to use to our advantage, ”says Léo Lousada in an interview with Tecnoblog.
2. Guided meditations
YouTube channels, playlists on Spotify, and apps from other companies help with this meditation issue. Do not be prejudiced, meditating is simply being quiet and not paying attention to the flow of thoughts that go through your head. It seems difficult at first, but the practice leaves the body calm and prepared for actions that require your attention.
There are some types of guided meditation, for example those aimed at self-knowledge. These techniques serve to rediscover an aspect of you, to work and improve. These commands and orders will make the practitioner face his defects, not having the objective of relaxation, says Léo Lousada.
With guided meditation for relaxation, the person will be helped to do the first practices. Relaxing thoughts are induced, so that in the future, you can control yourself to the point where you can do it alone. This technique is for the beginner, who has difficulties to “be quiet”, to start the practice.
- Meditation Club for Powerful Thoughts (YouTube): channel with over 1 million subscribers, with lives about meditation, “musical” track with hours of duration to listen to while sleeping, guided meditations with positive affirmations, among others;
- Self-Conscious Podcast (Spotify): created by Mindfullness instructor Regina Giannetti, the podcast brings a series of reflections on everyday life and how to cope with stressful situations. There are several topics on how to fight stress;
- Playlists for meditation (Spotify): a simple search for meditation within Spotify presents several channels and music with bells, sounds of nature, to be able to relax and meditate;
- App “Guided meditation: calmer and less anxiety”: application available for Android, allows you to schedule a time so that you can practice meditation every day. They are not guided by a voice, but help to maintain regularity, duration, and have several sound options to add.
3. Practice Mindfullness
The practice of Mindfulness is to stay focused on what is happening exactly when we live, without harboring memories of the past or anticipating future scenarios that are fuel for depression and anxiety, respectively.
Many books are already available on the subject and the podcast Self-conscious deals with the topic a lot. Remember, it is not enough to just read about Mindfulness, you need to put the initiatives and exercises into practice. The results will only be noticed after the start of the journey.
Symbols and archetypes to combat stress
The channel Knowledge of Humanity, with its representative the publicist Léo Lousada, researches and deepens the study of ancient cultures and their symbologies. So, there is nothing more fair than letting you explain how this culture can help us fight stress.
In an interview with Tecnoblog, Léo puts stress as a warning from our body, beneficial, that in case it does not exist, it would make us work until death, would make us careless in dangerous situations, among other characteristics.
“In order to recognize these states within our body, we need models.”
We take these external models to explain something that is going on inside us, like symptoms. The symptoms are nothing more than references to external events that become models for comparisons and thus facilitate a diagnosis.
That is why he defends the study of archetypes, which are original models from which everything is created. Humanity has synthesized over the ages these main archetypes that are the basis for all later knowledge. When we study all human cultures, in all of them the “God of War” will be present.
Each culture puts a “suit” on a certain archetype, lending them human characteristics. That is why there are different perceptions of what that specific “God” looks like for each culture, explains Léo.
Ares was the “God” of war for the Greeks, he was a formidable warrior, but aggressive and violent. So, we can define that his archetype was aggressiveness on the battlefield, he adds.
Therefore, we can recognize aspects of Ares in behavior, within our own battlegrounds such as: family, work, competitions, in a way that we act with aggression or violence. Therefore, the Greek warriors invoked Ares before entering the battle, to accentuate those aspects at the time of the war. Achilles was devoted to Ares, precisely to make use of the archetype that gave him energy for battles.
“Violence is the energy of war without purpose, while aggression is energy with purpose.”
For the Greeks, these “Gods” appeared as specific models of behavior, with their positive and negative points. Observe the stories of Ares in which he was aggressive and worked, as well as taking into account other situations in which he was violent and everything went wrong, explains Léo.
So, it ends up being a reference support for understanding what is around us, how we act, including fighting stress, in the case of the war aspect when we are not in situations where it is necessary. Good tools for studying archetypes are:
- Sacred books from all cultures;
What is Mindfulness
Leaving a little of the philosophical current that permeates religious and mythological concepts, the Tecnoblog tried to understand a little more about what Mindfulness is and why it has grown so much in recent years.
For this, we interviewed Mindfulness instructor and coach Regina Giannetti, who is also the creator of the podcast Self-conscious present on Spotify.
“Today, at the age of 56, in a phase that we can dedicate ourselves strongly to self-knowledge, after an entire career in journalism, I dedicate myself to be a facilitator of a self-management program based on Mindfulness.”
Mindfulness is an approach to meditation, but with a more scientific and psychological bias. It has a great foundation in neuroscience studies. Balance, well-being, quality of life are the main pillars of those who seek to learn and practice Mindfulness.
“My first contact with Mindfulness was in the year that I freaked out.”
In 2013, he took an online course, with the main authors of the bibliography of emotional intelligence. One of the pillars of the course was Mindfulness, Regina had no idea what it was. With his curiosity aroused, he began to search, study and take courses on the unknown term, until now.
At first, Regina saw Mindfulness as focusing exercises, which stimulate the brain to produce better, interfere with the prefrontal cortex, which has the function of making decisions, as if it were the CEO of the human brain.
“As it is about exercises, the experiences you have as a practitioner, the effects of the practice are what bring some benefit, really, to your life.”
Mindfulness is the practice that leads to the “present”, becoming aware of what is happening around you, removing automatic actions that we often take to optimize our time so scarce. A tool for us to have some control over what goes on in our head.
Regina is the creator of the podcast Self-conscious, present on Spotify. The podcast talks about those life issues that take our north and how, with the help of Mindfulness, we can better cope with these situations of everyday stress.
Whichever method you choose, be aware that there are several ways to combat stress, the prolonged situation can cause several diseases. Many times, we feel this way for trying to follow a script of our life that was not made by us. Know that the health and the way we live, depend only on ourselves, take control of your life. As Regina Giannetti would say: “May you be well”.