Como você aborda as causas do estresse?

One thing I find helpful is using the method of the 5 Whys to identify the root cause of stress. Stress is often a symptom of a deeper issue. This simple but powerful tool helps cut through the noise to reveal the trigger. The method is straightforward: Ask yourself five times, 'Why are you stressed?' When the issue becomes more apparent, you can take steps to find the right solution to help reduce your stress. For example, someone can use the 5 Whys to identify that the fear of making mistakes is the reason a speaker feels stressed before speaking in public. The speaker can reduce their stress by spending time practicing before presenting their speech. Answering in the most honest way will give the most impactful result.

✓ Once you identify your stressors, practice mindfulness and positive affirmations to build resilience. ✓ Challenge negative thoughts with realistic perspectives, and set small, achievable goals to regain a sense of control and confidence.

Working with a therapist is an excellent way to help identify stressors from the past that you may not be aware of. You can also use a journal or an app to track moments when you notice that you're becoming stressed, so that you can identify patterns and find the root cause of where they stem from.

Instead of fighting your negative thoughts, understand that as humans we have thousands of thoughts every day, some of which aren't even true. With that in mind, how can you start to observe your thoughts without attachment or judgement, and ask yourself... "is this thought helpful?" You can even ask yourself what you would say to a friend who's undergoing the same circumstance as you. It's easier for us to extend compassion towards our loved ones than it is for ourselves.

✓ To boost confidence, practice positive self-talk and visualization. ✓ Imagine successful outcomes and replace negative thoughts with affirmations. ✓ This builds resilience and helps maintain a balanced, optimistic outlook in challenging situations.

The biggest downside of constantly being in fight-or-flight mode is that we lose our sense of perspective. We either exaggerate or trivialise the issue depending on our conditioning and past experiences and neither helps us "see" reality for what it is and respond proactively. It's like how we cannot see the top of the building when we stand right beneath it, but if we move a few steps back it becomes much clearer. To see clearly we need to consciously step back and see the larger picture, put things in context, separate facts from meanings and interpretations, and see what our options are to move forward.

✓ Building confidence through positive self-talk and setting small, achievable goals can reinforce your resilience. ✓ Celebrate each success, however minor, to boost your self-esteem and create a positive feedback loop for managing stress.

Stress is a biological response when the demand or the perceived demand is higher than the resources we have. While we cannot voluntarily regulate the stress response, we can proactively activate the parasympathetic nervous system or the rest and digest mode to counter it. The quickest way to do this is by elongating our exhalations longer than our inhalation. When we extend our exhalation - we activate the parasympathetic nervous system and instruct the body to slow down. It is a quick hack to directly communicate with the nervous system and reassure the body and the mind that we are not in any real harm.

So, what can you do to help you cope ‘In the moment’ when you are at work and surrounded by people? This is great for anyone working in a stressful, busy working environment or perhaps your toddler is having a tantrum in the supermarket Try this...  S.T.O.P. • S – Stop what you are doing • T- Take 3 deep breaths • O – Observe what you’re feeling in your body, emotions, and thoughts – Releasing, Relaxing and softening your muscles, dropping your shoulders • P – Proceed with what you are doing This provides a fire break for your stress response. Remember: It’s not about doing anything with your emotions and thoughts, it's about observing and allowing them to be and dealing with them, with you, with self-compassion. You've got this!

When these physical symptoms of stress get going, you can feel pretty negative and beat yourself up for not being able to control them. Noticing the feelings in our body can take us out of these self-critical thoughts by letting the thoughts float away like clouds or like passengers on a train we are watching go by. Noticing the body process the emotions while performing a relaxation technique can allow the feelings that emerge to be as they are. When we aren't trying to control or change the feelings, we can more fully accept ourselves as we are. We often need more self-compassion than we think, especially when we're stressed. Self-compassion can remove the battle against the part of ourselves that most needs to feel cared for and loved.

Many people think that relaxation techniques are limited to breathing exercises or slow practices like yoga. While those do work, I suggest that each person needs to find what works best for them. Different stresses affect you differently. Sometimes, my stress is more emotional, and I get the most benefit from taking a slow, more meditative yoga class. Sometimes, my stress is caused by a heated debate, and kickboxing helps me release my tension. Ultimately, you must seek the relaxation technique that serves you best.

✓ Start small with boundary-setting: say no to minor requests first. ✓ Practice assertiveness in low-stakes situations to build confidence gradually. ✓ Reflect on your values to prioritize effectively and seek support from trusted friends or mentors.

✓ Building confidence can alleviate stress. ✓ Practice self-compassion, set realistic goals, and celebrate small wins. ✓ Engage in positive self-talk and surround yourself with supportive people. ✓ Confidence grows through consistent action and self-belief.

Healthy Lifestyle: Regular exercise: Physical activity can help reduce stress and improve mood. Balanced diet: Eat a nutritious diet to support your physical and mental health. Sufficient sleep: Aim for 7-9 hours of quality sleep each night. Relaxation Techniques: Mindfulness and meditation: Practice mindfulness techniques to reduce stress and improve focus. Deep breathing exercises: Engage in deep breathing exercises to calm your mind and body. Progressive muscle relaxation: Tense and relax different muscle groups to reduce tension.