Being happy means understanding that life is made up of good and bad moments, but that, on average, we can learn valuable lessons from difficulties and enjoy the good things that life has to offer. Of course, happiness is a challenge that has been part of human history and, unfortunately, no “magic formula” has yet been found for it. However, there are some attitudes that certainly increase the level of happiness in our daily lives. Check it out!

09 tips to be happy

1. Develop self-knowledge and acceptance

Learning to value your own qualities is very important to achieving happiness. In a world focused on vanity, those who learn to let go of these superficial “values” stand out and inspire everyone. Therefore, get to know yourself, discover your values ​​and live your passions. Also, accept that you also have flaws, but that you can learn from them to be a better person, day after day.

2. Find joy in different moments

Happiness is infectious, therefore, remove negative thoughts and view problems as development opportunities. Seek out fun and easy activities because, in reality, this will be what truly makes your life special. Accept that we cannot always feel happy and it doesn’t hurt to be sad or anxious sometimes. Simply, don’t let temporary situations in your life make you believe one cannot be happy — which is not true. Understand that no situation is eternal!

3. A good diet

Consume a balanced diet to provide your body and mind energy and vigor. This is what will energize you to tackle your day with a determined demeanor. All of your organs, including your brain, can receive the proper nutrients from a diet that is well-balanced.

You know, did you know that happiness might be enhanced by a healthy intestine? Ninety percent of the neurotransmitter associated with wellbeing, serotonin, is produced in the gut. Thus, watch what you eat!

4. Practice physical exercises

Speaking of serotonin, it is important to know that it and other neurotransmitters that generate well-being are produced when we practice physical activities regularly. Furthermore, it is known that regular physical exercise prevents several physical and mental health problems, promotes longevity and also stimulates socialization — fundamental aspects for a person to be happy. In this sense, the tip is to find an activity that you enjoy, such as a sport or dancing.

5. Be patient

Everything in life has its time. Patience is the best prescription against anxiety, that prevents us from carrying out projects with objectivity and clarity. Problems are never eternal, and accomplishments only come after effort. Honor other people’s time as well as your own. Not everything in life turns out the way we had hoped. When you accept that you cannot control everything, you will be much happier because you will only be concerned with what is true!

6. Appreciate what you already have

In a society so eager to consume, we always feel like we don’t have enough. However, look around you and be thankful for your achievements. The simplest life is always the one that brings the most happiness. Furthermore, if you stop to think or compare your reality with that of other people, you will certainly realize that many people would like to be in your place. No one has a perfect life, but you certainly have reasons to be thankful!

7. Keep an open mind

Being curious and discovering new things are actions that make you feel more interested and appear more interesting in the eyes of others. A person who knows how to talk and has content is much richer than one who only has material goods. Furthermore, acquiring knowledge leads us to broaden our horizons, combat prejudice and respect the differences between individuals. This leads to much more harmonious and long-lasting relationships.

8. Relate well to other people

Speaking of relationships, it’s a fact that they form the foundation of a happy life. So try to increase your social actions with people who care about you, especially your friends, families, and coworkers. Similarly, know that one doesn’t have to stay with people that hurt them. Get out of toxic relationships! Do your best to maintain harmony with everybody, but understand you have the right to walk away if you so wish!

9. Learn how to forgive others and yourself

Forgiveness brings happiness. No one will ever be happy carrying a grudge against people. So, forgive those who have made mistakes and don’t feel proud about it. Forgive not because they deserve it, but because you need peace to be happy. And learn to forgive yourself when you fail.

Accept your imperfections and try to learn from them to do better next time. Wanting to be perfect (which, by the way, is impossible!) is certainly an obstacle to those who want to be happy. Just be human!

Starting the day motivated is something very personal. After all, each day is unique for each person. So, it doesn’t make sense for everyone to start the day motivated in the same way, does it? But, you must ask yourself: how does this affect my day? When we start the day motivated, we have more physical stamina to deal with challenges and responsibilities.

We can also make others happier by our good mood. Attitudes guided by our morning motivation can inspire others. Enjoy reading the article below to know everything about the benefits of a pleasant start to the day and some tips on how to do it.

Who are you?

First of all, you need to understand who the person is who needs a good morning motivation, in this case, yourself. Knowing yourself is important to discover what might or might not work for you. Each person is motivated in a particular way and it is not effective to seek motivation in actions that do not make sense.

What are the advantages of starting the day motivated?

Have you ever wondered how starting your day motivated can impact the results you get? Check out a list of the main advantages of focusing on your motivation at the beginning of your day below.

1. Quality of life

The first benefit of starting your day motivated is to improve your quality of life . Feeling good and happy to wake up to a new day will help you feel more at peace with yourself. Over time, you will realize that this is a satisfying approach to having better physical and mental health.

2. Achieving goals

Having motivation as part of your routine to start your day helps you to have more focus to achieve your goals. However, it is important to clarify that this is a result obtained over time. Therefore, understand that you will need to be patient to achieve your goals.

3. Interpersonal relationships

Being happy with life from an early age also helps to improve the quality of your interpersonal relationships . Motivation helps to make your routine easier and, consequently, you will feel better. A happy person infects those around them and generates a positive feeling. In this way, it is natural for your interpersonal relationships to become more pleasant.

4. Emotional intelligence

A motivated person is not easily shaken by the challenges that the day may present. Therefore, they become an individual with enhanced emotional intelligence , who is motivated to overcome difficulties more easily and, in this way, see and deal with their emotions well.

5. Positivity

Living with more positivity is essential to being happier and focused on what is truly important. When you are a positive person, you can make the most of your abilities. You are also more confident in pursuing your dreams. Motivation in the first moments of the day makes all the difference in becoming a more fulfilled person.

Advice on how to get motivated in the morning

Knowing the benefits of waking motivated, you might be thinking: How do I get this motivation? For your inspiration, especially in the morning, we have prepared for you some tips that could contribute positively to this wake-up call. Let’s go!

1. Listen to Music

Prepare a playlist with happy songs that will motivate you to go about the day with a great mood. Play it during early hours in the morning so that you let yourself be carried away by the good feelings these songs bring to you.

Music indeed plays a big role in our sense of well-being. Choose songs that have messages that help make your day happier.

2. Take a few minutes to watch TV

It could be the news, a short series, a documentary or a program. If you enjoy watching something, it’s important to set aside a few minutes of your morning for this activity. Here’s a tip: you can also watch videos on the internet. What really matters is that the content helps you feel more prepared for the challenges.

3. Walk your pets

Another great way to start your day is with your pet. How about taking your dog for a walk in the nearest park? Or even playing with your cat? This moment of affection will make the start of your day much more enjoyable.

4. Take a relaxing bath

Being relaxed is very necessary to really start your day off right, and nothing helps you start like a lovely bath. Take some time to prepare for the challenges the day has in store. Self-care in the morning is particularly necessary for you to remain focused on what you have to accomplish during your workday.

5. Meditate

This is what can help quiet the spirit and focus on what needs to be done in a day. It cleans out the mind and clears the head of its energy being focused on things that are trivial. A walk can even help you feel more relaxed and motivated for the day ahead.

These were some tips to lead a joyful morning and be motivated. Do you have any tips on how you motivate yourselves in the morning? Write it down in the space below for us. Share this content in your social networks if it helped you positively!

This further leads to high stress at work , among other physical and psychological complications. These complications can form over time when this habit becomes a routine.

For whom insomnia is the one problem , lying in bed, closing your eyes, and sleeping is an ordeal. Even the tiredness of a long day proves insufficient to bring sleep to you.

What solves this dilemma is some pretty straightforward but very effective practices to help you get a good night’s sleep. But first, let’s discuss the way to help your mind clear before you lay your head on the pillow.

Why is it important to empty your mind before sleeping?

While for others, a bit of time in the gym each day is enough to prepare themselves physically to face challenges during life. But have you ever thought that the mind should be prepared too?

Preparing the mind for, say, a long day in the office is a little different. The idea would be to feed your thoughts into an overloaded headpiece just before bedtime, lest you sleep lightly.

Probably, you had a bad night’s sleep, tossing and turning because you worried about something in particular. You should know that apart from losing some time, you also lose quality. When you finally fall asleep, your mind won’t be totally released, and therefore, you won’t get the rest you need. It’s very important to have good mental hygiene before sleeping.

The ability to close your eyes into the dreams depends on how clear the mind is. Sleeping is the way through which the mind readies itself to find solutions to certain activities and to be able to concentrate on those activities. As such, it is very important to pay attention to what you are doing before you go to bed.

Tips for Sleep Hygiene

The same principle is applied on how to maintain our bodies and hair-coffee, shampoo, taking a shower, brushing our teeth, and many more things on a daily basis-similar activities must be performed in caring for our minds. And one of the major things to be performed is the ideal amount and quality of sleep for our well-being and to renew our senses and strength.

Sleep hygiene is basically adopting simple practices to help prepare for one of the most crucial moments of the day: bedtime. Check out the following tips that will help you clear your mind:

1. Create a bedtime routine

Your body gets used to and respects the times you establish in your daily routine. In this sense, try to go to bed at the same time every day, including on weekends. Try to maintain these times for several days, this way your body will adopt these habits.

2. Don’t take work to your place of rest

If you work from home, set aside a specific room in your home to carry out your activities. For studying and reading, try not to do them lying in bed; leave a comfortable chair and a table for this purpose.

By separating your work activities from your resting space, you allow your mind to interpret the bed as a place to relax. In addition, this measure is essential to improve your focus on your tasks. Reading in bed can make you feel tired after the first page.

3. Turn off electronic devices

Today, electronic media and the internet form a huge part of our daily lives. Before we even know, we are checking our emails, social network notifications, and updating interesting content and news. The world is at our fingertips with just one click.

However, this accessibility might spoil our quality of life if not used in moderation, including when resting. So, disconnect when going to bed to clear your mind. Devices, like smartphones or laptops, emanate white light that tends to make the mind more alert. And you do not want to be awake at bedtime, do you?

4. Keep the bedroom environment pleasant

Make your room completely dark and at the ideal temperature so that you feel comfortable, without noise or noise. Another important factor is organization; a room full of clutter makes the environment feel cluttered. Organization allows you to feel more peaceful and comfortable in your room.

Another important factor is that, when you know where your things are, you won’t get nervous thinking about the next day. How many times have you lost sleep when you realized that you had no idea where a piece of clothing or material you needed the next day was? Invest in the quality of your rest by organizing your belongings.

5. Stop eating stimulating and heavy foods

Coffee, soda, chocolate, sweets, fried foods, pasta, and other types of food and drinks that can increase your stimulation are exponentially harmful to sleep hygiene.

It is recommended to have a light snack with healthy ingredients to help you sleep well. Stop eating potentially stimulating foods a few hours before going to bed.

6. Take a relaxing bath

Taking a shower before bed can help to lower your energy levels and also help you relax, taking your mind off of your thoughts. Plus, it can be quite satisfying to slip into your favorite pajamas after you’ve showered. Creating a routine of bedtime habits can help your mind recognize that it’s time to sleep.

Make showering before bed a priority on your to-do list. Your body will sense that it’s time to unwind and just relax the moment you step into the shower.

7. Try to relax at least 2 hours before going to bed

Checking bills, appointments, and discussing an uncomfortable topic with someone are tasks that use up energy. They also increase your stress levels, so do them no more than 2 hours before going to bed. Manage your time better , solve what you need in advance, and leave your mind free and relaxed when it’s time to sleep.

Getting into the habit of solving problems as soon as they arise can even help you become a less anxious person. Reducing anxiety is the secret to becoming a calmer person who can fall asleep easily. When you stop doing something important the moment it arises, you leave room for it to become a bigger problem that will keep you awake at night.

8. Recognize your victories

It is amazing how, if you want to get a good night’s sleep, you have to accept the realization that, although there are things pending for tomorrow, you managed others. Therefore, instead of focusing on what you could not solve, why do you not try reflecting upon what you did succeed in?

Understand that it’s not all possible to do everything on your list in the morning and that is okay, so know that tomorrow is a new day in which you can get your work and other tasks on track.

Therefore, it is essential to be careful so that stress does not become a constant in your life. In this context, it is important to adopt measures that help make life easier. A hobby can be an excellent way to relax after a busy day at work. Dedicating yourself to an activity that is not related to your profession has great potential to give you satisfaction.

Having a hobby helps improve your personal life and can also lead to better performance in your professional life . In the following article, we will present some of the main benefits of finding a hobby. Let’s find out more!

What are the benefits of having a hobby?

Do you wake up and go straight to work and then go straight home after work? Are there no activities in between your work hours? Know that this can be bad for your quality of life. People who don’t have hobbies end up neglecting the good times they spend with themselves.

Taking some time to do something simply because you enjoy it is crucial to being happier. There are a number of benefits to having a hobby, and we will present more details on these benefits below.

1. Stimulating creativity

Activities that awaken your passion and spontaneity are very interesting to stimulate the creative sectors of your mind. For example, people whose hobby is extreme hiking stimulate their creative thinking when they come across fabulous scenery. Those who live this experience return to work with greater creative potential.

There are several activities that help stimulate creativity, such as reading as a hobby or even artistic drawing. The most important thing is that the activity is aligned with your profile, that is, it is something that you enjoy.

2. Works as an exhaust valve

Taking your mind off work is important, although it may seem difficult at times. Spending the whole day focused on work issues is not good for you or the company you work for. In fact, these moments of disconnection are crucial for creative ideas to emerge.

Incorporating a hobby into your life will provide you with an outlet, something you can do to release pressure. Some people take up martial arts or dance classes, for example, as a way to reduce stress. If you are having trouble managing your stress, it is a good idea to start thinking about what kind of activity will work as an outlet.

3. Healthier interpersonal relationships

Developing and maintaining good relationships with colleagues is essential, and this partly depends on being happy with your life. Having an enjoyable activity on your to-do list that helps relieve everyday tension makes you more affable and able to develop healthier relationships.

Furthermore, through a hobby, you can meet new people and gain more flexibility to establish positive relationships. Connecting with people who are different from those you interact with in your professional environment helps to increase your social skills. Having a diverse network of acquaintances is essential to becoming a more complete person in both your personal and professional spheres.

4. Increases motivation

Do you lack the motivation to get out of bed and go to work every day? This is a more common issue than you might think and it doesn’t necessarily only concern your work itself. Not having time to dedicate to yourself can make your routine quite heavy and, consequently, demotivating.

It is essential to find time to do something you enjoy, as a way to recharge your internal battery to work harder. Having a hobby allows you to include a recurring activity in your schedule, that is, it becomes something constant in your life. Including an enjoyable activity in your routine will help to increase your motivation , including for work.

5. Notion of purpose

The constant pressures of everyday work can cause a person to lose their sense of purpose. Being permanently stressed prevents the individual from having a direction to follow.

A hobby helps you escape from boredom and the repetitive aspect of routine activities, and it becomes a true way to rediscover your purpose. And, in some cases, it also helps you recover your self-esteem.

6. Strengthening self-love

Dedicating some of your time to doing something you enjoy is a way of dedicating yourself to yourself. Every time we choose ourselves and put ourselves first, we are strengthening our self-love. Having a positive feeling about yourself is essential to being a successful person, both personally and professionally.

Choose an activity that allows you to look at yourself with affection, that helps you see your talents in a more positive light. It is always good to be at peace with who you are and what you do with your free time. Remember that prioritizing yourself is a very healthy and not selfish attitude.

Choosing a hobby

With so many benefits, you must be thinking about how much you want to find a hobby to call your own. The choice should focus on the type of activity you enjoy doing, if possible something very different from your job. Human beings are complex and can be interested in many different subjects, so start reflecting on your passions.

One way to choose a hobby is to think about an activity you enjoyed when you were younger. Maybe you discover that your hobby is playing board games like you did when you were a kid . Or maybe you realize that you would love to cycle along the city’s bike paths. Choose your hobby based on what you enjoy and you’re sure to find the right one.

During our lengthy period of keeping ourselves in one place, our bodies are suffering to keep us in such positions. That urge to move should be related to a need to rebalance the production of dopamine, serotonin, and endorphins in the human body. An imbalance of these hormones leads to mental disorders and, in particular, depression.

Physical exercise, therefore, plays the most important role in mental health. Based on this article below, we will see what the main benefits of physical activity are for mental health.

Physical activity: discover 6 benefits for mental health

Including some sort of physical activity in your schedule is important for keeping you fit both physically and mentally. The equilibrium between body and mind is what makes it possible to really enjoy life. Below are some of the 6 main benefits of regular exercise on mental health.

1. Stress reduction

Every day, we face stress causes either in personal or professional life. If you can’t avoid factors that cause stress then you should know a way to release the stress obtained in one week.

As soon as you stop releasing this cause of stress, this hormone associated with it-cortisol-starts to accumulate in your body. It develops with time and adversely affects the body.

Elevated levels of cortisol in the body cause difficulties with learning, overweightness, poor memory, decreased appetite, among others. Continuous exercising reduces high levels of cortisol in the body.

For those people who fail to disengage from work-related ideas, they are advised to exercise Pilates and Yoga. They regulate the mental flow of thoughts hence purifying the mind.

2. Better quality sleep

Those who exercise regularly achieve better quality sleep , reducing problems such as insomnia, for example. A practical way to control sleep issues is to establish fixed schedules. If your body has a set time to exercise, it will get used to sleeping at the right time.

Keeping moving helps your body understand when it is time to rest. Sleep deprivation significantly affects mood; a person who has difficulty sleeping tends to be more irritable.

Sleeping too little and/or poorly generates feelings of fatigue, being overweight, mental confusion, muscle pain, etc. Controlling your sleep rhythm better with the help of physical activities helps to greatly improve your mental health.

3. Balance of hormone production

Regular physical activity has a great impact on the amount of feel-good hormones produced. Movement helps increase serotonin production, a neurotransmitter responsible for happiness. High levels of serotonin in the body can decrease stress and reduce migraines.

Physical exercise also helps increase the production of dopamine. Its major benefits include mood regulation and stress reduction. It also facilitates improvement in motor functions and concentration.

This means that you will leave behind a sedentary lifestyle and increase the production of endorphins, which tends to help you regulate your nervous system functions. The more endorphins your body contains, the less tense and relaxed it will be. Generally, regular practice of physical activities tends to enhance feelings of happiness.

4. More energy for daily activities

Remember what we mentioned above that practicing physical activities helps boost the production of endorphins? This increase also helps you to be more willing to carry out daily activities. The production of endorphins triggers messages that make the body feel more relaxed.

Feeling more energetic also improves your self-esteem, as you start to do better at achieving your goals. If you have been having difficulty performing your daily tasks, we recommend that you start doing physical activities to feel more energetic.

5. Disease prevention

Some hours of physical activity each week reduce high cholesterol and blood sugar, alongside preventing cardiovascular disease, diabetes, muscle pain, cancer, and muscle aches. It’s the old maxim: a healthy body, a healthy mind. So practicing physical activity regularly helps to decrease the risk of developing mental disorders.

Moving your body leads to better blood circulation, heart rate regulation and muscle strengthening. When we feel physically well, it is natural that this is reflected in a greater sense of mental well-being. If the body is experiencing some problem, in turn, it is natural to feel emotionally shaken.

6. Reduction of some symptoms of mental disorders

Balancing the production of so-called happiness hormones helps reduce the symptoms of some mental disorders. These disorders include Attention Deficit Hyperactivity Disorder (ADHD), Anxiety , Depression and Panic Syndrome.

High levels of cortisol (stress hormone), lack of sleep, and feelings of malaise lead to prolonged feelings of stress. A stressed mind is constantly on alert. The individual begins to see threats and sources of irritation in different places. The brain tends to become overloaded with high levels of tension.

Whereas different treatments allow for only indirect control over the symptoms of mental disorders, engaging in physical activities can easily help combat this pathogenic state. Therefore, proper monitoring is necessary for the control of symptoms based on physical activity. Therefore, it is great that physical activities aid in enhanced effects of treatments recommended by a health professional. Hence, proper follow-up with your psychologist or psychiatrist is important.

In the following article, we will explain this idea of ​​balance in more detail and list tips to help you achieve this quality in your life. So, let’s start thinking about how to have a balanced life?

Slow Living Movement

This movement advocates a slowdown in the pace of life. This way, there is more time to focus on other aspects of life that are not strictly related to work and career. Actions such as: resting, spending time with friends, family, relationships , having moments of fun, tranquility, joy and inner peace.

All of these areas of life need to be given attention and balanced. When you understand that you can’t live just for work, you see the other colors that the days have. A full life depends on balance and the existence of moments to simply cultivate the best that you have within yourself.

Wheel of life and balance

The Wheel of Life is a tool widely used in the process to help clients identify how their lives are going. This wheel covers 12 different aspects, divided into four groups with three elements each. These, in turn, cover the following areas: relationships, professional, personal and quality of life.

Within these contexts, questions are asked to assess the value dimension of each item.

Personal Scope

• Health and Disposition
• Intellectual Development
• Emotional Balance

Professional

• Fulfillment and Purpose
• Financial Resources
• Social Contribution

Relationships

• Family
• Love development
• Social Life

Quality of Life

• Creativity, Hobbies and Fun
• Fulfillment and Happiness
• Spirituality

Tips to help you have a more balanced life

Below we list tips for having a more balanced life in these different aspects.

1. Balance your personal and professional life

Divide your time between your work and personal life so that neither side is neglected. To achieve this balance, it is essential to be an organized person.

Divide your time strategically between the tasks you need to complete, both professional and personal. Time management apps can help you with this task.

2. Be focused

Whenever you have free time, go all out to relax and enjoy yourself. Similarly, while working, keep your focus totally focused on what you are doing. Total focus on what you do at any point in time will help you better utilize your time and do things more effectively.

3. Disconnect

Electronic devices disappear distances but cause isolation and barriers to communication between people who are really close. Disconnect and enjoy moments with your friends, spouses, boyfriends, and family. At family dinner time, do not bring your cell phone to the table.

When you go out with friends, keep your cell phone in your pocket or bag. You may use it to record moments, but do not reply to messages during the time you are supposed to spend in interacting. Gradually you will realize being fully focused on your social activities and disconnecting with the world is good for your relaxation.

4. Encourage independence in those around you

Make the people around you more independent of you, as this gives you more time, freedom and autonomy in relation to them. This applies to your children, other family members and even members of your work team.

Some leaders tend to centralize work too much, which can create great insecurity among their employees. Delegating important tasks to employees is essential so that they understand that they are being valued.

Furthermore, as we have already mentioned, independence from the people who depend on you allows you to have more free time to think about yourself. In the work context, this means more time to carry out your tasks.

5. Learn to do nothing

When you have time to rest, truly rest, dare to do nothing. It may seem strange, but many people do not know how to simply do nothing. We live in a context in which simply resting without doing any activity can seem pointless, wasted time.

But it takes some liberty from doing nothing to free the mind from stress over work. Be sure to need time for nothing, and also time to think of nothing. Stop and think: when have you ever had nothing to do? If it has been quite a long time, that’s something to correct.

6. Have goals and objectives

Focus on doing things you enjoy, whether it’s traveling, starting your own business, or another activity. Use your energy on work that will help you achieve your full potential. Think about something you enjoy and want to do. From there, you can consider the steps you need to take to make that dream come true.

Organize yourself to take each step towards achieving what will make you happy. Your big wish is your goal and the steps needed to achieve it are your objectives. Having goals to achieve is a way to constantly motivate yourself.

7. Donate your time and energy

Donate to social causes, help others, be compassionate and optimistic . When you donate part of your time and energy, you tend to feel lighter. Balance depends on knowing how to look within yourself, but also at your surroundings. See other people and their needs.

Consider how you can help others achieve happiness. Being part of other people’s achievements can help you grow and become a better person. How can you help others?

We have been programmed to work at extremely fast paces, working on several tasks all at once and mostly under very tight time spans. As a result of these factors, stress has become a common problem among the people who are exposed to these frenzied paces in their everyday lives.

This is the body’s response to the heavy workload of daily activity. The frequent stress creation causes a series of difficulties in the life of the individual. Symptoms can come in the form of both emotional and physical forms.

The first step is to be aware that you have a problem since that will let you seek professional help and initiate effective treatment. Learn more below.

Stay alert! Know what stress is

Although not technically an illness, stress must be treated with vigilance. During times of stress, the body produces chemicals that cause the heart to accelerate, increase breathing rates, make one sweat, and cause increased muscle tension.

This is a natural part of the automatic defense mechanism of the body, in which it prepares for a variety of unpredictable states, but such a state can become destructive when it becomes permanent.

This is, however, without any doubt very crucial to note that stress in itself isn’t bad. Early days of human civilization, it was a must. It is of real necessity when there are real dangers, like crossing in front of a wild animal, and it becomes essential that your body prepares for this purposeful action if need be.

Earlier, a risk of physical danger was the basis of stress. Nowadays, it’s both physical and psychological dangers that become causes of stress. We would like to state clearly for everyone, first of all, that experiencing stress is a completely normal phenomenon in people’s lives.

However, the problem appears when it is not momentary, that is, it does not go away when the stressful situation ends. Being frequently exposed to stressful situations can make this feeling of constant alertness.

What are the causes of stress?

The causes of stress are associated with situations in which individuals are subjected to feelings of apprehension, anxiety or worry about something or some event. A routine overloaded with various tasks and certain substances such as caffeine, alcohol, drugs and tobacco can intensify stress.

There are different contexts in which a person can be subjected to strong pressure, becoming stressed. For this reason, this problem can manifest itself in different age groups. Even children can present symptoms of stress if, for example, they are subjected to great pressure at school or even because they live in a dysfunctional home.

Not having time to see friends, not being able to complete a work project, living under great anxiety, among others, can be factors that trigger stress.

What are the symptoms of stress?

There are several reactions in the body that can be considered symptoms of stress, such as: depression, difficulty concentrating , nervousness, tiredness, irritability, anxiety, difficulty sleeping, rapid heartbeat, breathing, back and neck pain, recurrent colds, gastritis, heartburn, diarrhea, ulcers, itching on the body and dry mouth.

Stress can be manifested in lots of ways within people’s lives, both physically and psychologically. According to the level of it, he or she may probably face some challenges in his or her interpersonal relations. This often becomes the source of difficulty in implementing goals.

How to treat stress?

Stress does not have any form of formal and concrete treatment. The best thing to do would be to see a mental health professional and strictly adhere to his advice. Knowing the source of your problems will be very helpful in identifying and thus eliminating stress causes.

Alongside treatment, it is a good idea to make some changes to your routine. Specialist recommendations suggest changing habits in several aspects, such as those we will present below.

1. Balance your diet

It wears out and escalates tension when it tries to make up for missing nutrients. Otherwise, if it is provided with all it needs, then the body simply works better, providing more energy and disposition. In the case of chronic stress, caffeine, sugar, and salt can aggravate this situation on the person.

A healthy diet also helps you build a strengthened immune system, important for one suffering from stress. Stress causes the body to continually produce contortionists that results in system decay. Hence, people suffering from chronic stress tend to get sicker. Investing in a healthier diet will help improve your quality of life.

2. Exercise

We release all the hormones that make our bodies more functional while exercising. For example, adrenaline reduces stress; endorphins are hormones that produce feelings of pleasure and promote better quality sleep, and GH brings us that feeling of well-being.

Physical activity also works as an escape valve for your stress. You can disconnect from what bothers you during the activity and even relieve your irritation. The ideal is to make physical activity a habit in your life, that is, include this activity in your daily schedule.

3. Laugh more

People who laugh more suffer less from stress. Several studies have come to this conclusion: when people laugh, they stimulate the release of endorphins and achieve a state of well-being, increasing blood pressure and heart rate, and providing relaxation for the body.

Those who laugh at things see them from a different perspective, in which problems are not so important and do not cause so much discomfort. Therefore, laugh even at your problems. It is also a good idea to change the way you see problems. When you realize that something is not working, take a deep breath and consider how to solve it.

4. Develop Emotional Intelligence

Following the tip above, we recommend that you invest in developing your emotional intelligence . Basically, it is a more rational way of managing your emotions.

Individuals who demonstrate this intelligence can clearly visualize their own emotions and those of others. They understand what motivates them and how to best deal with problems.

By being able to separate problems from emotions, it becomes easier to make good decisions and not let stress take hold. The secret is not to get upset about stressful issues but to find a strategic way to resolve them.

5. Get more sleep

Sleeping is the best way to give our body a rest, allowing it to recover its strength and be in a better position to deal with stressful situations. If we don’t sleep well, we can’t relax and problems become even more stressful.

For chronic stress sufferers, sleep now becomes a problem. Included in the suggestions here are sleep hygiene habits; this means developing habits that will prepare you to be able to sleep more easily.

At night, it is a good idea to do quieter activities, such as reading. Avoid using your cell phone or computer close to bedtime, as the white light from screens can wake you up.

6. Pay attention to your breathing

By paying attention to one’s own breathing, the individual focuses on this single activity, pushing aside thoughts that cause apprehension. The act of consciously breathing, regulating the cadence of the process, helps us control anxiety, since the state of anxiety tends to present shallow and rapid breathing.

7. Slow down

Do not take on things when you feel overwhelmed, and do not worry about getting things done in a short amount of time. Allow your focus to be on one thing at a time, take short pauses while working, do not spend the whole day on your phone, and make some time to rest your head, relax, and distract yourself.

Another thing that should be highlighted here is that constant stressful states can cause serious illnesses, such as hypertension, gastritis, depression, chronic muscular contraction, and some other kinds of cancer. So the problem must be treated seriously, not as a lack of time to relax. Try to lead a more balanced life and pay attention to your health.

Seek help

If you realize that you are not coping with the situation while you are alone, it is necessary to seek specialized guidance, not only to better understand what is happening around you, but also within yourself. This help can be essential in order to avoid emotional problems resulting from excessive stress.

If you notice any of the signs listed above, seek out a qualified professional and take care of yourself. Mental health monitoring is recommended even for those who are not identifying signs of stress. It is always positive to invest in getting to know yourself better and understanding how emotions affect you physically and emotionally. Taking care of yourself constantly is a way to prevent serious problems.

Good relationships require trust , respect, loyalty and, above all, a good dose of patience. All of these characteristics need to be, above all, reciprocal between those involved, in order to reap good results in any context.

In the following article, we will talk more about what it takes to develop and maintain healthy relationships in these different areas. When you have this understanding and dedication to these topics, life can potentially become much better and more balanced.

How to maintain a healthy relationship in different spheres of life?

In our daily lives, we develop different types of relationships. There are interactions with coworkers, family members, friends and romantic partners.

Balancing these relationships and avoiding wear and tear is the secret to having a much more fulfilling life in all areas. Check out some important tips for maintaining a healthy relationship in different situations:

At work

The bulk of our week time is being allocated to our co-workers at work, and hence, it is important that we coexist well with all of them. The following are some ways through which you may set and maintain a more friendly relationship with the people surrounding you at corporate.

1. Smile

Greet your colleagues every day with a smile on your face. Wish them a good morning, a good afternoon, in short, be friendly. The work routine is often tiring and there is nothing better than feeling welcomed.

2. No gossip

Avoid gossip , “he said, she said” and the famous “cliques”. All of this tends to generate conflicts in the workplace. Furthermore, it is something that affects your image with the company’s management and can lead to dismissal or loss of opportunities.

3. Respect

Respect differences. Remember that every professional has different opinions and ideas and you need to respect everyone. Before making certain comments, consider whether it is constructive criticism or just a difference of opinion.

4. Be kind

Be kind to your colleagues. Kindness begets kindness and goes along the same lines of not making the work environment more burdensome than it needs to be.

5. Be proactive

Be proactive and offer help whenever someone needs it. By doing so, you contribute to creating a relaxed and more productive environment within the organization.

6. Be open

Acquire the skill of taking criticism in a responsible and composed way. It is important to accept constructive criticism as it will make you a better person going forward.

7. Avoid conflicts

Avoid conflicts and, if they do occur, seek out your superiors to resolve them in the best possible way. Don’t get into heated discussions in the office, as this leads nowhere and can tarnish your image.

In the family

Whenever that connection with family does not exist, all of the other disparate parts of one’s life are even harder to balance. Here are some pointers on keeping your relationships with the most significant individuals in your life positive.

1. Be patient

Exercise patience. Before getting into a family conflict, think twice and stay calm. Knowing your family members deeply, you know when something is being said just for the sake of it. So why give it so much importance?

2. Dialogue

Maintain a transparent dialogue with your family. This attitude can often solve many problems. Most conflicts arise from a lack of effective communication. Therefore, try to always be as clear as possible about how you feel in different situations.

3. Respect

Learn to respect others in the same way you demand respect. Most people act out of reciprocity, that is, they give back what they receive. So, reflect on how you are acting with your family.

4. Forgive

Learn to forgive others and yourself. It is common for conflicts to arise in every family relationship. However, instead of holding a grudge against someone, forgive them. Negative feelings only hurt the person who feels them, and forgiveness is synonymous with maturity.

In love

A relationship that is purely based on love has to be healthy in order to sustain. When there is no understanding between the two parties, it is quite natural for disputes to creep up that may turn into insulting each other and even physical or psychological aggression. So, you have to take great care of a loving relationship so as not to lead to this undesirable consequence. 1. Empathy

Remember that your partner is different from you, so never try to change him or her. Before arguing with your partner, try to put yourself in his or her shoes and think about what you would do if the situation were reversed. In a relationship, compromise is crucial in building a healthy relationship.

2. Avoid arguments

Don’t quarrel over nothing. Don’t you want to listen and try to find ways out of the problem? Just think about it: what’s the point of all this blaming? Is it not the best way to resolve the issue?

3. Dialogue

Discuss openly. You should not fight, try to talk sincerely, calmly and truly. Actively listen to what the other person is going to say and try to find an alternative that partially takes into account both points of view. To live together is not possible but only in respect for yourself and the other person.

4. Surprise the other person

Surprise your loved one! To avoid your relationship becoming routine, try to surprise your partner with activities that you have never done before. Always go out to have fun together.

It is very important that both parties take care to ensure that the relationship does not fall into a routine. When something becomes boring, it can be difficult to return to a place of affection and desire to continue.

5. Plans

Make plans . For a good relationship to work, both parties need to have common goals. Talking about these plans is crucial to building a peaceful life that meets both parties’ expectations.

As you know, stress is a body reaction when a human being is exposed to a given situation. However, do you know the times when it benefits?

The thing, however is that everybody reacts differently to circumstances. Therefore what may work for you positively may not produce a reaction in a similar way in the case of someone else. Stress is either positive or negative and the human body produces both.

It is in the way a person reacts to everyday situations that defines the type of stress generated at each moment. In the article that follows we will explain the concepts of stress and distress. Understand what the difference between them is and how you can face these two types of stress.

Stress and Distress: Know the Difference

Stress, in its initial phase, produces adrenaline, which generates energy and makes the person more productive. This stage is called Stress. In this case, it is something constructive, which stimulates the individual, increases their involvement, maintains focal concentration, provokes a feeling of well-being, generates control of the situation and, consequently, drives action. This is the case with a promotion at work, the birth of a child and meeting new people.

When stress becomes harmful to a person, it is called distress. Negative stress occurs when a person is unable to adapt to a given situation, becoming unable to concentrate, change the situation, and return to their normal state.

As a reaction, the body causes physical and emotional imbalance, anxiety , insomnia, various body pains, eating disorders, a drop in immune defenses, aggressiveness and low efficiency. In addition, it can also cause problems at work and in personal life. Distress intimidates human beings, causing them to run away from the problem and not try to solve it.

How to avoid distress?

You can incorporate certain actions so that stress becomes part of your routine and, consequently, can improve your quality of life. Here are some of them:

1. Get organized

Sort your time to plan out against the deadline and tasks as planned. This is where you have no control over everything that needs to be done-one of the primary reasons causing distress. Ever find yourself stuck in a revolving door, no matter how much you try to come up with a feeling of satisfying obligations?

This feeling is what causes your body to become distressed. You can avoid it by organizing yourself realistically. This means not trying to complete a list that doesn’t fit into the total number of hours available. When you organize yourself, you can be more productive, but you still won’t be able to perform miracles, so be realistic above all.

2. Take time for yourself

Having moments of leisure or simply doing nothing is essential for your mental health. Remember the organization we mentioned above? In it, you should include some moments that will be dedicated only to carrying out personal activities. Have a hobby , such as: reading, watching movies and series, art, volunteer work, etc.

3. Get the necessary hours of sleep

A good sleep routine is essential to being a more productive and focused person. When you are fully focused on your tasks, you will have more positive results and thus be more relaxed and sleep better. Did you notice how we described a virtuous circle? Sleeping well helps you to be more focused and being more focused helps you to sleep better.

4. Separate your personal and professional life

One of the biggest sources of distress is the overlap between personal and professional life. These are two distinct spheres and as such should be experienced separately. Make a deal with yourself: when you go to the office, you will leave your personal problems outside. When you leave the office, you will leave your professional issues there. Be available for your family and friends.

4. Travel

Plan trips so you can get out of your comfort zone . The more different the destination is from your reality, the more enriching the experience will be.

5. Vent

Share your problems in moderation with other people, preferably friends who are not part of your professional life. Sharing how you feel with someone is a way to lighten the burden you carry.

6. Do physical exercise

Letting off steam is achieved through exercising, which releases endorphins – a substance that causes such pleasant feelings. You will notice that, with time, you will feel more motivated to carry out your daily activities. Choose something you enjoy doing; this will be time to let off steam.

7. Have a balanced diet

Eating well is essential to have the energy to carry out all your tasks and to maintain your health. Avoid fast food and very fatty foods.

8. Set priorities

Do you live with tasks that are piling up and overdue? The secret to avoiding distress is to define priorities among all the activities listed.

9. Don’t put off tasks

Make your motto: “what can be done today should be done today so as not to burden me tomorrow.”

10. Understand your limits

You only need to be productive and take care of yourself; you don’t need to save the world.

11. Avoid perfectionism

Remember that no one is perfect, so there is no point in setting that standard for yourself.

12. Don’t anticipate problems

When you anticipate problems you can “paint” situations worse than they really are. Don’t worry about imaginary situations.

Everyday situations, long hours at work and the many problems you face throughout your life are some of the factors that can be obstacles to achieving stress. Therefore, Coaching can, through the right tools, help you set goals, understand more about yourself and, thus, eliminate distress from your routine and achieve extraordinary results.

What is time management?

To manage means to manage something, that is, to optimize the use of resources, minimizing losses. Therefore, time management is about making good use of the time available to perform your tasks with quality and within the deadlines. In this way, it is about managing things with a focus on producing with quality and efficiency . It is the concept of doing more and better.

The idea is to analyze the moments when time is potentially wasted and how they can be redefined. For example, imagine a person who spends two hours commuting on a bus every day. During this time, they can try to fit in some task, such as listening to a podcast on a relevant topic or even reading.

However, it is essential to clarify that the concept of time management goes beyond this redefinition . There are techniques that contribute not only to organizing tasks, but also to transforming people’s lives. Carrying out this transformation has direct repercussions on the personal and professional lives of individuals and companies.

Managing your time: check out important tips

Good time management not only saves precious minutes, but also our energy. Without organization, we don’t have the focus needed to carry out our agenda commitments or complete tasks on time, and we end up wearing ourselves out more than we should.

Therefore, it is very possible to organize life setting priorities, and the amount of time which may be devoted to each activity. In this way, there will be more hours for family and friends, more time for studying, or playing sports, or doing many other things that add up to improving the quality of life.

To help you better manage your time at work and improve your quality of life, it’s worth taking note of some tips, follow along!

1. Plan ahead

So, you should plan ahead for your time; not ahead again in a big way. It’s lovely if you can make a plan of what you are going to do tomorrow at the end of the day.

Prioritize your tasks, grade them in order, and attach a deadline to each. Add some buffer so that you get to do whatever you may want to do with enough time left over for unexpected things.

2. Follow your plan

Try to follow what you have planned for the day. Unforeseen events happen, as do adaptations, but try to execute your priorities and follow your schedule whenever possible. That is why we mentioned above the importance of adding safety margins that will allow you to expand the time you will dedicate to each activity. If you are unable to accomplish everything you planned for the day, think about how you can rearrange it without losing out.

3. Avoid stress during your workday

Don’t schedule large activities to be carried out one after the other. Try to distribute your demands in a way that doesn’t require 100% focus and concentration all the time, alternating difficult tasks with easy ones.

The secret is to give your brain some breathing space. After a great effort, it is important to have a moment to relax, but without giving up on some relevant activity.

4. Keep your desk, calendar and emails organized

We need information from emails and calendars all the time. To avoid wasting hours looking for scattered information, keep everything in folders. Organize yourself so you don’t get lost among scattered papers and objects. This organization should be for both the digital and physical spheres.

Use files and organizers to help you store everything you need without getting lost. A practical way to organize is to consider what needs to be most accessible, that is, what should be on your desk. What you don’t use as often can be stored in drawers or boxes. Simply knowing where everything is can help you save a lot of time.

5. Avoid procrastination

Stress and overwhelm are certain when tasks that can be completed today are put off until tomorrow. Procrastination must be avoided if you wish to spend your time more effectively. Have you have any work to do? Then, finish it right away; don’t let chores accumulate. Here’s an advice for individuals who struggle to resist procrastinating: Determine what causes you to behave in this manner. Get rid of them and finish everything on your list.

6. Eliminate “time thieves”

Many people believe that there is no big deal in putting aside their tasks for five minutes to check social media updates. However, these breaks rarely last just five minutes and have a great potential to distract them.

To manage your time better, it is essential to eliminate these “time thieves”. Analyze which unnecessary activities steal the most time from priority tasks and eliminate them.

7. Set incentives

Would you like to spend more time with your family? Do you wish to schedule some reading time? Would you want to schedule some time to watch that hit show that everyone is raving about?

Remind yourself of the cause when you cannot find anything in yourself to put into practice changes. Having something that will bring improvement to your life is very important in not losing what you have to do.

It’s also a good idea to create small incentives between tasks. For example, when you complete an important task, you can reward yourself with a coffee break. After completing a long project, allow yourself to celebrate by going out with friends.