1. Awareness of your own stress:
Learning the symptoms and signals of excessive stress.
As a psychologist in the Tchowanie Spokoju office in Bemowo, my goal is to help clients deal with excessive stress.
A key element of this process is recognizing the symptoms and signals that indicate excessive stress.
Below are some common signals worth paying attention to:
Physical Symptoms: A person experiencing excessive stress may experience
a variety of physical symptoms, such as headaches, muscle tension, digestive problems, difficulty breathing, back pain, and trouble sleeping.
Emotional problems: Stress can lead to a variety of emotional problems, such as feeling constantly tense, anxious, irritable, depressed,
or feeling withdrawn from others. Behavioral changes: Excessive stress can affect our behavior. It may lead to increased alcohol consumption,
smoking or the use of intoxicating substances. It can also lead to decreased appetite, overeating, or difficulty maintaining healthy habits
such as regular physical activity. Difficulty concentrating: Stress can affect our ability to concentrate and pay attention.
A person experiencing excessive stress may have difficulty remembering, making decisions or focusing on one task.
Changes in social relationships: Stress can affect our relationships with other people.
A person experiencing excessive stress may become more conflictual, avoid social contact, or experience difficulties
in building and maintaining close relationships. Recognizing these symptoms and signals can be the first step in solving the problem of excessive stress.
At the Tchowanie Spokoju office, I offer individual therapeutic sessions, during which, together with the client,
we analyze these symptoms and develop stress management techniques that can help improve the quality of life and achieve emotional balance.
Recognizing stress triggers in everyday life is a key step in the stress management process.
Here are some factors that may contribute to excessive stress:
Work: Professional pressure, excessive workload, poor time management, difficulties in relationships with colleagues or superiors, etc.
Family problems: Conflicts in the family, difficulties in partner relationships, responsibility for caring for other family members, etc.
Finance: Financial problems, debts, uncertainty related to the economic situation, difficulties in managing the budget, etc.
Health: Own health problems, illness of loved ones, chronic health problems, etc.
Social obligations: Too many obligations, no time to relax, lack of social support, etc.
Recognizing these factors allows the client to identify the sources of stress and gain knowledge about their impact on their own life.
At the Breath of Peace office, I offer support and tools that help clients effectively manage these stressors and develop healthier
coping strategies in everyday life.
Understanding the impact of stress on health and quality of life is important in the process of conscious stress management.
Here are some aspects worth considering:
Physical health: Excessive stress can lead to various health problems such as high blood pressure, heart disease, sleep disorders,
weakened immune system and even chronic diseases. Experiencing stress on a regular basis can negatively impact your overall physical condition.
Mental health: Stress can also have serious consequences on mental health. It can lead to mood disorders, depression,
anxiety and general deterioration of mental well-being.
Quality of life: Constantly experiencing stress can negatively impact our quality of life. It can limit our ability to enjoy life,
achieve goals, maintain satisfying relationships, and reduce our overall quality of life.
Daily functioning: Stress can affect our daily functioning, making it difficult to concentrate, focus, make decisions and perform tasks.
It can also lead to decreased effectiveness at work or school.
Social relationships: Excessive stress can also negatively impact our social relationships.
It can lead to greater irritability, conflict, withdrawal from social contacts and make it difficult to build and maintain close bonds.
Understanding how stress affects our health and quality of life allows us to take appropriate steps to reduce stress and improve our overall well-being.
At the Tchowanie Spokoju office, I offer support, stress management techniques and individual therapeutic sessions that help clients achieve emotional balance
and a better quality of life.
2. Healthy habits and lifestyle:
Regular physical activity and movement, such as walking, yoga or dancing, can bring many benefits to both physical and mental health.
Here's why you should adopt this healthy habit:
Stress reduction: Physical activity can act as a natural stress reliever. Regular exercise is particularly effective in removing accumulated tension,
improving well-being, and releasing endorphins, which have a relaxing effect and positively affect our well-being.
Improving physical functioning: Regular physical activity improves the physical condition and performance of the body.
It improves blood circulation, muscle strength, flexibility and prevents many diseases, such as obesity, heart disease and diabetes.
Improved mental health: Exercise has a positive impact on mental health. It helps reduce anxiety and depression,
improves general well-being and increases energy and concentration levels.
Stress relief and relaxation: Performing physical activities such as yoga or dancing can also be a form of relief and relaxation.
It helps us disconnect from everyday worries and focus on the present moment, which helps to improve emotional balance.
Introducing regular physical activity into everyday life is an important element of maintaining health and reducing stress.
At the Tchowanie Spokoju practice, I encourage you to implement healthy habits, I also offer support,
advice and stress management techniques that help clients achieve a healthier and more balanced lifestyle.
Eating a proper diet, rich in nutritious foods and avoiding excess caffeine and sugar. Here's why you should adopt healthy eating habits: Impact on well-being: Switching to a diet rich in nutritious foods such as fresh vegetables, fruits, whole grains,
healthy sources of protein and healthy fats can significantly impact our well-being. Focusing on providing your body with the nutrients
it needs helps you maintain energy levels, which in turn has benefits in managing stress. Stabilizing blood sugar levels: Avoiding excess sugar and foods high in simple sugar, such as sweetened drinks,
sweets and sugary fast food, helps keep blood sugar levels stable. Spikes in sugar levels can affect our well-being and cause feelings of irritability
and anxiety. Limit caffeine: High consumption of caffeine, such as coffee, energy drinks, or black tea, may worsen symptoms of stress,
such as hyperarousal, difficulty sleeping, and feelings of anxiety. Balancing the amount of caffeine you consume can help you maintain emotional balance. Improved brain function: A diet rich in nutrients such as B vitamins, vitamin C, magnesium and omega-3 can support proper brain function.
This, in turn, affects our ability to concentrate, cope with difficulties and manage stress. Mood regulation: Some research suggests that proper diet may influence mood regulation.
Eating healthy foods can help maintain emotional balance and reduce symptoms of stress.
Introducing relaxation techniques such as meditation, deep breathing and aromatherapy into your daily life can be an effective way to relieve stress.
Here are some examples:
Meditation: Meditation is a practice that can help reduce stress and improve emotional balance.
It involves focusing attention on what is happening in the present moment, which leads to increased awareness and lower stress levels.
Breathing techniques: Deep and conscious breathing can be a very effective tool in reducing stress.
Focusing on deep and calm breathing helps you relax, reduces tension and relieves stress symptoms.
Aromatherapy: Using essential oils and fragrances can influence our well-being and relaxation.
Some scents, such as lavender and mint, have relaxing properties and can help relieve stress.
Listening to music: Music has a strong influence on our emotions and ability to relax.
Listening to relaxing music or your favorite songs can help you relax, reduce stress and improve your mood.
Art and Creativity: Engaging in art, such as painting, drawing or making crafts, can be relaxing and therapeutic.
It helps distract you from stressful thoughts and focus on the creative process.
Introducing these relaxation techniques into your daily life can have many benefits for reducing stress and improving your overall well-being.
It is worth experimenting and finding the techniques that best suit our needs and preferences.
3. Time management:
Creating a schedule or task list to help organize your daily responsibilities.
Here are some reasons why you should do this:
Organization and control: Creating a schedule or task list helps us organize our responsibilities and tasks.
It allows us to have control over what we need to do and avoid feeling overwhelmed by the number of tasks.
Effective time planning: A schedule or task list helps us manage time effectively. We can assign a specific time or time window to perform individual tasks,
which increases our productivity and effectiveness.
Stress reduction: By seeing all our responsibilities and tasks in one place, we can better understand what awaits us and how to prepare for it.
This helps reduce the stress of chaos and makes it easier to find a balance between different responsibilities.
Increased motivation: Creating a schedule or task list gives us a sense of purpose and milestones to achieve. When we mark completed tasks,
it increases our motivation and gives us satisfaction from the progress we are making.
Avoiding forgetfulness: Being busy, it can often happen that we forget about certain tasks or responsibilities.
Creating a schedule or task list helps you avoid such situations and also allows you to verify the progress of tasks.
Creating a schedule or task list is a simple but effective way to manage stress and organize your daily responsibilities.
Remember that it is important to be flexible and adapt to unforeseen situations and changes.
Prioritizing and delegating responsibilities to avoid overload.
Here's why it's worth doing it:
Effectiveness and efficiency: Prioritizing helps us focus on the most important tasks that have the greatest impact and impact on achieving our goals.
Delegating responsibilities allows us to focus on the tasks that are most important to us,
while at the same time using the help of others in carrying out other tasks.
Reduce stress and overwhelm: Prioritizing allows us to manage our time and responsibilities in a more organized way.
Thanks to this, we avoid excessive workload, which can lead to stress, a sense of overwhelm and burnout.
Focus on key tasks: Prioritizing and delegating responsibilities allows us to direct our energy and attention to tasks that are most
important or require our specialized knowledge and skills. This allows us to achieve better results in these areas.
Collaboration and support: Delegating responsibilities gives us the opportunity to involve other people,
which not only relieves our workload, but also fosters connection and cooperation. It gives us the opportunity to use the skills and knowledge of others,
which contributes to better and more effective performance of tasks.
Health and balance: Prioritizing and delegating responsibilities enables us to engage in self-care and take care of our health and balance.
It allows us to find time to regenerate, rest and take care of our emotional and physical needs.
Setting priorities and delegating responsibilities are important strategies for managing stress and maintaining a healthy balance in life.
Remember that it is important to be flexible and adapt to changing conditions and to have the ability to delegate appropriately.
Limiting multitasking and focusing on one task at a time can have many benefits in managing stress and increasing productivity.
Here's why it's worth doing it:
Increased efficiency: Focusing on one task at a time allows us to give our full attention and focus on completing it.
Instead of getting distracted and trying to multitask, focusing on one task allows us to achieve better results and increases efficiency.
Stress reduction: Multitasking can lead to excess stress, information overload, and an unhealthy sense of rush.
Focusing on one task at a time helps us stay calm, reduce stress and approach work more consciously and organized.
Better concentration and efficiency: Focusing on one task allows us to concentrate much better on a given task and perform it more accurately and faster.
Jumping between different tasks can require time to switch and adapt to the new context, leading to loss of time and efficiency.
Improving the quality of work: By focusing on one task, we can analyze it more thoroughly and carefully, which translates into a higher quality of our work.
We can review details more carefully, focus on important aspects and avoid making mistakes.
Reduce feelings of overwhelm: Trying to complete multiple tasks at once often leads to feelings of overwhelm and dissatisfaction.
Focusing on one task at a time allows us to make progress one step at a time, which gives us a sense of control and reduces the feeling of being overwhelmed.
Limiting multitasking and focusing on one task at a time is a valuable habit that helps us increase efficiency,
reduce stress and improve the quality of our work. Remember that concentrated work may require time off to rest and recover
to maintain performance in the long run.
4. Establishing strong social relationships:
Seeking emotional support through talking and sharing with loved ones is an important step in managing stress and maintaining well-being.
Here's why it's worth doing it:
Release your emotions: In difficult moments, it is important to release your emotions and express your feelings.
Talking to loved ones gives us space to express our concerns, fears and frustrations, which can bring relief and mental relief.
Understanding and support: Close people are often a source of understanding, empathy and support.
They can help us look at a situation from a different perspective, give advice or simply listen to our thoughts.
Thanks to this, we feel less alone and less affected, and we gain a valuable point of view on our problems.
Getting advice or solutions: Sometimes talking to loved ones can help us find solutions or tips to deal with our stress.
People close to us may have perspectives that we don't see and can share their experiences to help us.
Strengthening bonds: Sharing our difficulties and fears with loved ones can strengthen emotional bonds.
Creating deeper and lighter relationships with our loved ones can be an enjoyable and healthy way to deal with stress.
Receiving self-esteem support: Good emotional support from our loved ones can help improve our self-esteem and self-confidence.
Knowing that we have people we can always look for in difficult moments gives us confidence and a sense of security.
Seeking emotional support through talking and sharing with loved ones is a healthy and important practice that helps us
cope with stress and maintain well-being. Remember that it is always possible to seek professional help, such as therapy,
if you feel you need further support.
Keeping in touch with friends and family.
Keeping in touch with friends and family is an important aspect of managing stress and taking care of our well-being.
Regular interaction and emotional closeness with loved ones bring many benefits, such as:
Emotional support: Close people can be a source of emotional support in difficult times.
They can listen to our problems, advise and make us feel that we are not alone in our problems.
Releasing emotions: Sharing our feelings and experiences with people close to us helps us release emotions.
We can openly express joy, sadness, fears or frustration, which brings mental relief.
Maintaining connections: Regular contact with friends and family allows us to maintain close bonds.
Building strong relationships and spending time together strengthens our emotional bonds and gives us a sense of belonging.
Shared joy: Staying connected with loved ones allows us to enjoy shared moments of joy and participation in life's events.
We can celebrate successes, holidays and other important events together, which brings a sense of happiness and closeness.
Shared experiences: Friends and family can share their experiences and advice with us.
They can help us deal with challenges, inspire us and introduce new perspectives.
Improved mental health: Maintaining strong social connections is linked to better mental health.
The presence of loved ones makes us feel more understood, supported and cared for, which translates into overall well-being.
Keeping in touch with friends and family is an important part of taking care of our well-being and dealing with stress.
It is worth investing time and effort in maintaining these relationships, even if it requires extra effort
in today's technological age where communication may be limited to the virtual world.
Developing healthy relationships through social activities or participation in support groups plays a key role in our daily lives.
Engaging in social interaction gives us the opportunity to make new friends, deepen existing bonds, and feel a sense of belonging to a community.
By engaging in various social activities, such as social gatherings, community events or volunteering,
we have the opportunity to meet people with similar interests and values. Creating bonds in such groups leads to mutual support, understanding and acceptance.
Participating in support groups, such as self-help or therapy groups, is an additional element in developing healthy relationships.
In such an atmosphere, people share their experiences, support each other and give each other emotional support.
It is also a safe place where you can talk openly about difficulties and receive valuable advice and life perspectives.
Developing healthy relationships through social activity and participation in support groups has a positive impact on our well-being.
We open up to new possibilities, feel greater satisfaction with life and gain the impression that we are part of something bigger.
It also helps us cope with stress, build a sense of belonging, and create connections that are important both for our everyday lives
and for our overall emotional well-being.
5. Dealing with stress at work:
Simplify and organize your tasks.
Here's why it's worth doing it:
Clarity and control: Simplifying and organizing tasks helps us see the big picture and have better control over our responsibilities.
This helps us avoid feeling overwhelmed and can focus on one task at a time.
Increased productivity: By simplifying and organizing tasks, we can identify the most important and priority ones.
Focusing on them allows us to be more productive and effective in carrying out our duties.
Stress reduction: Simplifying and organizing tasks reduces stress.
Thanks to this, we avoid chaos, unnecessary rush and the feeling of being overwhelmed by the number of tasks.
Instead, we can work more consciously and organizedly.
Focus on important tasks: By simplifying and organizing tasks, we assign them priorities and determine which are the most important and valuable.
This helps us focus on important tasks instead of wasting time and energy on less important ones.
More effective time management: Simplifying and organizing tasks allows us to manage our time more effectively.
We can assign specific deadlines for completing tasks, set priorities, and take into account regeneration breaks,
which are key to maintaining balance and avoiding fatigue.
Simplifying and organizing tasks is an effective tool in dealing with stress at work.
It allows us to reduce stress, increase efficiency and maintain control over our responsibilities.
Remember that it is also important to skillfully delegate tasks and proactively manage stress by taking proper care of yourself
- both at work and outside of it.
Setting realistic goals and expectations.
Dealing with stress at work involves setting realistic goals and expectations.
It is important to be honest with ourselves and consider our capabilities, limitations and available resources.
By setting realistic goals, we avoid excessive burden and the feeling of dissatisfaction with unfulfilled expectations.
This helps us focus on what is achievable and focus our energy on key tasks.
Setting realistic goals also helps you maintain work-life balance, which is crucial for overall well-being and stress reduction.
Working to realistic goals and expectations allows us to achieve progress and success while avoiding excessive stress and the feeling of failure.
However, remember that realistic goals do not mean the absence of challenges.
It is important to constantly develop and engage in tasks that are developing but at the same time achievable.
Communicate with boss and colleagues to develop workload solutions.
Dealing with stress at work requires communicating with your boss and colleagues to develop solutions to your workload.
It's important to be open and honest about our work needs and challenges. Communication may include:
Conversations with our boss about our current situation and workload levels.
We can discuss our tasks, priorities and determine what is most important together.
If we feel like we are overloaded with work, we can bring it up to our boss and find solutions together,
such as delegating tasks or setting a realistic schedule.
Sharing concerns and challenges with colleagues, especially if we work in a team.
Communicating together can help us understand what the expectations of other team members are and how we can help each other.
We can coordinate tasks together, share responsibilities and support each other in difficult moments.
Suggestions for changes and improvements.
Communication with the boss and colleagues may be an opportunity to submit suggestions and ideas for improving our work organization.
We can propose new methods, tools or procedures that will help us cope with the workload better and perform tasks more effectively.
Communication with your boss and colleagues is an important element in dealing with stress at work.
Thanks to this, we can create a work environment based on mutual support, understanding and appropriate distribution of workload.
Remember that it is also crucial to listen and respect other people's perspectives, and communication should be open,
constructive and aimed at developing common solutions.
6. Protection against excessive stress:
Defining and respecting your boundaries. To protect yourself from excessive stress, it is important to define and respect your boundaries.
Understanding your needs and limitations and taking conscious steps to meet them is crucial to your well-being. Here's why it's so important: Maintaining balance: Setting our boundaries helps us maintain work-life balance.
It allows us to reserve time and energy for relaxation,rest and activities that are important and satisfying to us.
This prevents overload, burnout and maintaining a healthy emotional balance.
Protecting your mental health: If we do not define our boundaries and respect them, we are at risk of overload,
stress and a negative impact on our mental health.
Setting boundaries allows us to protect ourselves from situations that may be a source of excessive stress, dissatisfaction or a sense of overload.
Expressing our needs: Defining our boundaries allows us to clearly express our needs and expectations to other people, including at work.
It gives us a sense of control over our lives and allows us to build healthy relationships with our surroundings, based on understanding and respect.
Avoiding stress triggers: By knowing our limits, we can avoid situations that cause us excessive stress or constitute one of the triggers.
We can choose tasks, projects, or interactions that are consistent with our boundaries and make us feel comfortable and make a positive contribution to our lives.
Setting and respecting your boundaries is key to protecting yourself from excessive stress.
It is important to be aware of your needs and be able to set boundaries, both in your professional and private life.
Remember that you have the right to take care of your well-being and it is always worth paying attention to your boundaries in order
to maintain a healthy balance and provide yourself with a place for rest and self-fulfillment.
Introducing relaxation activities into daily rituals, such as reading, listening to music or walking.
To protect yourself from excessive stress, it is worth introducing relaxation activities into your daily rituals.
Relaxing activities such as reading, listening to music or taking a walk can help reduce tension and restore balance. Here's why it's worth doing it:
Relaxing the mind: Relaxation activities allow us to break away from everyday stress and give our mind a break.
Reading an interesting book, listening to your favorite music or taking a walk in nature can help you relax your mind and calm your thoughts.
Reduction of physical tension: Being in a stressful work or activity environment can lead to muscle tension and physical discomfort.
Relaxation activities such as walking, stretching or performing simple physical exercises can help relax the body and reduce muscle tension.
Rest and reset: Introducing relaxation activities into our daily rituals gives us time and space to rest and reset.
It allows us to break away from constant responsibilities and take some time for ourselves.
This gives us the opportunity to recharge our energy and renew our resources, which is important for maintaining stress resistance.
Improved well-being: Relaxation activities have a positive impact on our well-being.
By separating time for quiet reading, listening to relaxing music or enjoying a walk, we can feel more calm, relaxed and relaxed.
This affects our overall quality of life and allows us to enjoy the present moment.
Introducing relaxation activities into your daily rituals is important to rest and protect yourself from excessive stress.
Remember that everyone can find appropriate relaxation activities for themselves - it may be reading your favorite book before going to bed,
listening to relaxing music during a break or taking walks as a way to relax and contact with nature. Choose what gives you pleasure and affects your well-being.
7. Professional help:
Seeing a psychotherapist or therapist for support and tools to cope with stress. Remember that everyone deals with stress differently, so it's important to find individual strategies that work best for you. As an experienced psychologist in Bemowo, I am ready to support you in finding balance and peace in your life. I believe that each of us deserves mental health and well-being.
That's why my goal is to provide you with a safe space where we can work together on your needs and therapeutic goals. In my office, I offer individual psychotherapy, but also couples and family therapy.
Using a variety of therapeutic techniques, such as cognitive behavioral therapy and cognitive therapy, I tailor my approach to your unique needs. It is important for me to create an atmosphere full of empathy, compassion and acceptance.
I want you to feel fully understood and supported in the therapeutic process. If you are looking for emotional support, tools to deal with stress or would like to develop your communication and relationship skills,
I invite you to meet with me. Together we can discover new perspectives, find solutions and work on your mental well-being. Contact me today and make an appointment for your first visit to the Tchowanie Spokoju office.
Positive changes are waiting for you! Best wishes, Ariadna - Breath of Peace - Psychologist Bemowo