Dicas para aliviar o estresse para tentar todos os dias

Stress isn't necessarily a bad thing.

Dr Chi-Chi Obuaya, Consultant Psychiatrist, Nightingale Hospital explains that stress can be useful in a sporting context, or even in the workplace. Short-term stress may even improve your performance.

However, he warns that if stress is excessive or continuous, it can have a negative impact on your mental health.

Stress affects millions of people every year. While stress in itself is not a mental health problem, it is linked to health issues such as ansiedade e depressão, auto-mutilação and even pensamentos suicidas.

Long-term (chronic) stress can also have an impact on your physical health - affecting a pressão arterial, digestion, and even causing fertility problems in some cases.

Take a mindful pause

Atenção plena - the art of focusing your mind on the present moment - is widely acknowledged as an excellent way to reduce stress. And you don't need to spend hours at a class in order to practice.

Vari McLuskie, mindfulness and meditation trainer, recommends taking a mindful pause during your day.

"Stop and breathe three times to become fully present," she says. "Let go of your thinking, anxieties and plans and just focus fully on the breath. This will give you a short break from the busyness of your own mind and your day."

When we're stressed, most of us tend to picture the worst-case scenario - which can worsen our negative feelings.

Psychologist and clinical hypnotherapist Geraldine Joaquim, Quest Hypnotherapy explains: "We are predisposed to overthink negatively - it's part of our brain's survival system. This negative speculation causes us to release stress hormones such as adrenaline and cortisol to get us ready to run or fight."

To counter this, Joaquim suggests visualising positive outcomes.

"By doing this we can change the chemical response, releasing hormones such as serotonin and dopamine, which keeps us on an even keel and help to cap the levels of cortisol," she says. "So when we do hit a moment of stress we are in a better place to cope with it."

When we're stressed, it's tempting to reach for stimulation in the form of sugar. Sweets, chocolate, crisps and other convenience foods may offer a short-term energy burst, but long-term can be damaging to our health and even increase stress levels.

Registered dietitian Laura Clark says: "Poor food choices may lead to energy slumps, and make you feel irritable and strung out.

"To regulate your blood sugar (glucose) levels, aim for balance in your meals. This means including some wholegrain carbohydrates such as brown rice noodles or wholemeal pitta, with some lean protein such as chicken, fish or pulses."

As well as preventing the highs and lows that come with a glucose hit, eating a balanced diet can help us to feel better in the long term.

"Balanced eating also encourages the body's uptake of amino acid tryptophan - needed for serotonin production," adds Clark. "This can counteract the effect of raised cortisol levels in your body, which happen when you're under pressure."

Taking a break from your desk to go for a walk, or incorporating more activity into your evening, could have a calming effect on both your mind and body. And you can incorporate exercise into your daily life. Whilst you might not have an hour to spend at the gym, most of us have the time for a short walk during the day.

Obuaya says: "Exercise is a very good coping mechanism - it gets dopamine flowing in your brain and has calming effects."

If you're feeling your stress build, try this simple release recommended by reflexologists:

When you're feeling negative or stressed, repeating a positive phrase could work wonders.

Joaquim explains: "Positive Affirmations were developed in the 1970s by neuroscientists. They incorporate a modern understanding of psychotherapy and linguistics to consciously rewire thought patterns towards more desired outcomes."

"It's as simple as saying short phrases like:

• Today I'm going to greet everything with an open mind and an open heart.

• I am in control of my life. I can choose what I accept or not.

• I love myself as I am.

"It's a way of starting your day on a positive note, with a calm and positive energy, and using them if feeling under pressure during the day to induce equilibrium," she adds.

Certain essential oils can have a calming effect and even create a relaxing atmosphere in your home or office.

Aromatherapist Lisa Basso says: "For stress, I'd recommend lavender, clary sage or camomile oil. Make sure you choose essential oils rather than a simple fragrance."

Using oils needn't take up too much time.

"Simply heat 4-6 drops of your chosen oil in a diffuser, or even put them on to a nearby radiator," suggests Basso. "However, if you're pregnant, always consult a healthcare professional before using essential oils."

If you feel under pressure, your sleep can suffer, and working long into the night may be counterproductive.

Joaquim says: "During the nighty our brain goes through essential 'download' processing, moving events into your long-term memory banks, and also carrying out necessary waste clearance. Lack of sleep - less than five hours per night - has been linked to Alzheimer's disease, and long-term poor sleep has been linked to cognitive decline."

Whilst too much stress can be harmful, learning how to remain calm could help you to keep cool and remain healthy.