Exercises to control stress

Stress is the body's natural response to challenging situations, but when it becomes chronic, it can have negative effects on health and work performance.

In this session, we will explore a series of practical and effective exercises to manage stress and achieve greater emotional balance and productivity at work.

Deep, conscious breathing

One of the simplest and most effective ways to manage stress is through the practice of deep, conscious breathing. Breathing exercises help calm the nervous system and reduce the fight or flight response associated with stress.

A simple exercise is to inhale deeply through your nose for a few seconds, hold your breath for a few moments and then exhale slowly through your mouth. Repeat this process several times for a few minutes when you feel stress rising.

Meditation and mindfulness

Meditation and mindfulness are practices that help keep the mind focused on the present and reduce stressful thoughts about the past or future.

Spend a few minutes a day to sit quietly, focus on your breathing and allow thoughts to come and go without becoming attached to them.

Meditation and mindfulness can improve your ability to manage stress and cultivate greater calmness and mental clarity.

Regular physical exercise

Exercise is a powerful tool for releasing tension and reducing stress. Physical activity releases endorphins, the "happy hormones," which improve mood and reduce stress levels.

Find a form of exercise you enjoy, whether it's walking, running, swimming, yoga or another activity, and incorporate it into your daily routine. Even a few minutes of exercise a day can make a big difference in stress management.

Progressive relaxation techniques

Progressive relaxation is a technique that involves tensing and then relaxing different muscle groups to release built-up tension. Start by tensing one muscle group, such as the shoulders, for a few seconds and then release the tension while inhaling deeply.

Continue with other muscle groups, such as the neck, arms and legs. This technique can help reduce physical and emotional tension, thus relieving stress.

Therapeutic Writing

Writing about your thoughts and emotions can be an effective way to release stress and process your feelings. Keep a journal where you can express your worries, fears or frustrations. By writing, you allow yourself to acknowledge and validate your emotions, which can help you approach stress from a more objective and con