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The art of stress management

Stress is a common problem that affects many people, especially in today's fast-paced world. It can lead to physical and mental health problems, and even impact your relationships and work performance. Many business owners and employees have a hard time disconnecting. They come home at night but only think about their work. They have a hard time focusing on their family/partner and wander off. They often wake up at night and then start brooding: “Help I want peace of mind and to experience more happiness and balance!” Therefore, it's important to have strategies in place to manage stress effectively.


Here are some techniques that can help you stay calm and manage stress:


  1. Mindfulness meditation: Mindfulness meditation involves focusing on the present moment and observing your thoughts and emotions without judgment. This can help you become more aware of your stress triggers and develop a more relaxed and calm mindset.

  2. Deep breathing: Deep breathing exercises can help reduce stress by slowing down your heart rate and lowering blood pressure. Try inhaling slowly through your nose, holding your breath for a few seconds, and exhaling slowly through your mouth.

  3. Exercise: Exercise is a great way to reduce stress and boost your mood. It can help release endorphins, which are natural mood enhancers. This can include walking, as well as more intensive exercise. Try to aim for at least 30 minutes of physical activity each day, such as walking, running, or yoga.

  4. Time management: Poor time management can be a major source of stress. Make a to-do list and prioritize your tasks to help you stay organized and focused. It can be useful to have a daily schedule. You can use your time more efficiently and feel more in control. Eat at approximately the same time every day, make time for your family, schedule time in for daily chores and other activities.

  5. Relaxation techniques: Engage in activities that promote relaxation and stress relief, such as reading, listening to music, or taking a warm bath. Find activities that you enjoy and make time for them regularly.

  6. Talk to someone: Sometimes, talking to someone can help relieve stress and provide a different perspective on a situation. Talk to a friend, family member, or professional counselor if you're feeling overwhelmed.

  7. Practice self-care: Taking care of yourself is essential for managing stress. Make sure to prioritize activities that bring joy and relaxation, such as spending time with loved ones, reading a book, or taking a walk in nature. Make sleep a priority, as lack of sleep can increase stress and anxiety.

  8. Eat healthy: Eating a balanced diet can help reduce stress and improve overall health. Avoid processed foods and sugar, which can cause energy crashes and mood swings. Instead, opt for whole foods such as fruits, vegetables, lean protein and whole grains.

  9. Intermitting living: In Intermittent living, the body undergoes short-term and moderate stress stimuli. This can go from heat to sleep. Below are the different forms of intermittent living:

    • Intermittent fasting: You eat in a 16:8 schedule. You will fast 16 hours, including the night, and in the remaining 8 hours you can eat.

    • Intermittent drinking: You are going to limit your drinking occasions to 4 times a day. You are not going to drink less but less often.

    • Intermittent cold: A lukewarm shower and at the end a quick turn to cold or an ice bath are positive stress relievers.

    • Intermittent heat: Going to the sauna once in a while is a good idea. So enjoy it! ;)

    • Intermittent exercise: Prolonged sitting makes it 49% more likely to die earlier. It's important to push your heart rate up from time to time.

    • Intermittent sleep: If you have sleep problems, getting up briefly during the night can be beneficial. This will break your poor sleeping pattern.

    • Intermittent eating: In addition to intermittent fasting, there is also intermittent eating. This is varying your diet. Eating ginger or turmeric is an example of this.

    • Intermittent cognitive pressure: In this, you face cognitive challenges under time pressure. Stimulate your brain through a game of Sudoku, or play ping pong with colleagues.


In conclusion, managing stress is an ongoing process that requires practice and patience. By implementing these techniques and finding what works best for you, you can develop a healthier mindset and reduce the negative impact of stress on your life. Remember, taking care of your mental health is just as important as taking care of your physical health.


Do you want to know more about stress management, or do you want coaching?

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