Thursday, June 6, 2019

General advice for stress and psychological complaints

Introduction to general advice on stress and psychological complaints

What you can do best with stress and psychological complaints depends on your personal circumstances and the cause of your symptoms.
This information brochure contains general advice on stress and physical complaints. The advice can be used by almost everyone to help reduce the symptoms.
It is better to follow a few recommendations well for a short period of time than to implement and unravel many of them at the same time. This way you can also better assess the effect of the measures taken.

General advice for stress and psychological complaints

The following recommendations can be used by almost everyone to help reduce symptoms.
It is better to follow a few recommendations well for a short period of time than to implement and unravel many of them at the same time. This way you can also better assess the effect of the measures taken.
1. Take care of your body 'A healthy mind in a healthy body'. It is also important to pay attention to your physical health in the event of stress and psychological complaints.
A healthy rhythm of life is the basis for this. These include:
Adequate exercise does not mean that you have to exercise very fanatically. Research shows that daily dosed exercise is just as good for your fitness as intensive exercise twice a week.
Jogging, walking and cycling are great ways to reduce stress. By changing habits, instead of taking the car more often by bike or by taking a detour to the supermarket or to the station, you quickly get more exercise.
Research has also shown that physical activity works just as well, and in the long term, works better than antidepressant medication for depressive symptoms.
2. Limit the use of stimulants. Stimulants (alcohol, coffee, smoking) and some medicines have an adverse effect on our well-being.
Caffeine (drinking coffee) leads to the production of adrenaline and this results in a stress response (tense, uneasy feeling). It is wise to drink no more than four cups of coffee a day. A simple solution is to replace regular coffee with decaffeinated coffee.
Alcohol enhances your mood; if you are a bit gloomy, then certainly do not drink too much alcohol, not more than two glasses per day. Alcohol can also disrupt the quality of sleep.
Nicotine (smoking) can give you a feeling of stress. Some food products (many sugars) can also have a negative effect on your mood.
3. Take time for enjoyable and relaxing activities Although it is sometimes difficult in today's busy life, you can best strive for a good balance between exercise and relaxation.
Taking time for yourself to do something that you can enjoy can help alleviate the symptoms. For example, an appointment with friends, an evening at the movies or an hour with a book on the couch.
As a rule of thumb you can use, for example, taking half a day for yourself each week and half a day for you and your partner together.
4. Do relaxation exercises Some people benefit from doing relaxation exercises regularly.
5. Set priorities People with stress and psychological complaints sometimes have the tendency to become blunt because they no longer have an overview of their lives. There are too many things that concern them. The important things are lost sight of.
At such a moment it is advisable to take pen and paper and to map for yourself what you are doing and what you spend your time on. You can then try to set priorities: what is really important? What is less important? What can wait until tomorrow?
Some people find everything that concerns them equally important. Those people can ask themselves this question of conscience: suppose you are in the hospital for two to three weeks, do you really think that life cannot go on without you? And that everything runs smoothly without your presence? Making choices now means investing in the future.
6. Seek and ask for help and support People with stress and psychological complaints often appear to make insufficient use of the help and support of others. Sometimes there is no support, but often there is.
You may find that you should be able to solve everything yourself, or you do not want to burden others. If this applies to you, you might wonder if you are honest with yourself. Do you not measure with two sizes? You would probably not hesitate for a second to help someone else if that person asked for your support.
Asking for help often means complimenting others. You show that they are important to you. It is not necessary to do everything on your own.
7. Stand up for yourself A common factor that can play a role in stress and psychological complaints is a lack of assertiveness. This means that you do not stand up for yourself. It is better to clearly indicate to others what you want and what you do not want.
Being assertive also means saying no if you do not want something and criticizing if you are bothered. Many people find that difficult. But clear, open communication with others is very important for your own psychological well-being.
8. Don't be a perfectionist In principle, nothing is wrong with a healthy pursuit of better and more. This endeavor works as a motivation and with that we move forward.
For someone who strives for perfection, good is never good enough; it can always be better for him or her. Perfectionism is a trap. Precisely when you strive for perfection, you will never achieve this and you will therefore never be really satisfied with what you have achieved.
As a result of the tension that perfectionism evokes, people often become less efficient. You could check whether your requirements are realistic. When is good good for you? Disasters happen if you are not perfect? Do you perhaps overestimate the importance of perfection?
9. Try to think really Our way of thinking has a major influence on how we feel. Certain thought patterns encourage tensions and unpleasant feelings. These are often thoughts in which the word 'must' appears: it must be perfect, it must now be finished, and so on.
You may want to think about what would change for you if you filled in 'where', 'want' to be.
In addition, people often fill in thoughts for others: "He will think that ..." It is important to take a critical look at your own thoughts and submit them to an imaginary court.
Are your thoughts consistent with reality? If this is not the case, try whether you can change some thoughts. 'I don't know what they think', for example, feels very different from 'they will think I am putting myself in.
10. Search for good solutions Many difficulties and problems persist because people hold on to a solution that does not work for too long. The problem is self-sustaining.
People often look blindly at the causes of their problems and thereby forget to look for solutions.
It is advisable to map out for yourself how you have dealt with your problems or complaints. What has worked and what has not?
It is good to discuss your solutions with your partner, with another good acquaintance or with a social worker. Do they also believe that your chosen solution is the best, or do they perhaps have other ideas?
You could try a solution technique that is completely different from what you have tried so far.
11. Solve problems step by step You can best solve problems step by step. People want to see their problem solved in one go. Others take too large steps in this regard.
If the problem is not resolved, it can lead to a feeling of "it doesn't get along."
Is it better to wonder what you could do now to feel one percent better and to get one percent closer to the situation you want? Once you have achieved this, you can take the next step on your way to your goal.

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