This article was translated from our Spanish edition using AI technologies. Errors can occur because of this process.
The opinions of entrepreneurs' contributors are their own.
You wake up shocked by the sound of the siren. You look at your phone. It's 7 a.m. Why the hell didn't the alarm go off? Yes, the doorbell rang, but you didn't hear it. You jump out of bed and take a running bath. You just tied your tie to grab your thermos of coffee and run down the stairs. You get into the car and enter the Periférico traffic at 7.30 a.m. The Waze warns you there is an accident that will slow traffic down for 20 minutes …
For many of us this is everyday life, maybe not every day, but certainly more than one person has identified with this first paragraph. The point is that as we grow up, our life becomes constantly problem solving and unexpected situations. And things that are out of our control create stress by default.
While you certainly already know more than one trick to dealing with your bad moments, it is good to have all sorts of tools to help us focus on our goals. Here are five very simple exercises that science has shown work very well for controlling tension.
1. Learn to breathe to regulate yourself in all circumstances
Yes, breathe. Alan Watts, the Zen guru of the 1970s, said that a large part of the secret to a happy life is to breathe properly and laugh as much as possible. So let's listen to Master Watts right here. Inhale as deeply as possible through your nose (I'm waiting for you to start). Very good. Now breathe out through your mouth as deeply as possible.
How's it going? Didn't it work and are you still the same? Repeat the inhalation as deeply as possible. Remember to blow air through your nose, exhale through your mouth, and repeat this sequence up to 10 times. What is still not working? Keep repeating the exercise but now mentally count the seconds you use to inhale and exhale.
2. Would you like to do the same and get less tired? Let your body relax
Extend your arms backwards for a moment; Inhale and then let go of it. Sit back in your chair for a moment, close your eyes and think of something to relax you (your last visit to the beach, your favorite song, the best party of your life with friends).
How's it going? Better not? You can do this three times a day for 5 minutes each time and then return to your business.
Extend your arms backwards for a moment; breathe in and then let go / Image: Depositphotos.com
3. Stop blaming your boss
It is finished. We all know your boss isn't the best person in the world, you've told us a million times. Don't you notice that every time you repeat your terrible story, your brain recreates it in great detail over and over again and you feel the same frustration and anger as the first time, that you are also producing more stress hormones than you will then have cancel? Don't you feel exhausted? Let's see, one thing is to vent, which is very necessary, and quite another is to make criticism the focus of your life. If you can't stand your boss, quit your job. And if it isn't that bad, stop hurting yourself.
4. Get rid of people who are stealing your energy
In all of the self-help books you've read, they sure do tell you. I will repeat it to you because it is one of the things that carries the greatest weight when it comes to creating stress that I call collateral. Postpone or remove from your life all the people who are taking away your enthusiasm, wanting to do things that tell you you can't, who are feeling emotionally bad for you. And I say move because often some of these people who make us feel guilty are family members or very close people that you cannot get rid of. But with these exceptions, when things don't work, change the environment, it's that simple. You are solely responsible for choosing the people around you and choosing those who bring you comfort and no tension. The point here is that you are looking for people to contribute to you and that you are able to create a personal core that charges you, that you can trust in difficult moments. Those with a solid core nearby have been shown to live longer and suffer less from stress.
5. Enjoy nature
"I only live in Mexico City", "I just don't have time." Bla bla bla. All right
If it is really impossible to take a walk in the field every now and then or go to a park to step on a bit of greenery, you can create a comfortable environment in the places where you spend most of the time. Talk to your colleague who is a Feng Shui connoisseur and ask them to organize your office a little with oriental accents.
Look online for a tutorial to add a more relaxed touch to your house, put on some relaxed music, take the TV out of the room, pick up the house a little more so it doesn't look like a battlefield, talk to us a decorator and paint your office with pastel colors. Make your workplace a retreat that will help you relax, stay calm, and recover.
If you are able to do these five exercises every day for a month, I guarantee that your stress level will be drastically reduced.