Meditation and mindfulness help reduce the automatic response to stress and improve concentration. Try a simple practice: observe your breath, notice your thoughts without judgment, and return your attention to your body. It is important not to judge yourself for being distracted – return to your breathing calmly and gently.
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Physical activity acts as a natural adaptive mechanism: walking in the fresh air, yoga, or light strength training reduce cortisol levels and improve mood. Consistency is more important than intensity: even 20-30 minutes of moderate activity several times a week gives good results. Exercise variety helps maintain motivation and prevents overload.
Social support also plays a role: communication with loved ones, participation in interest groups, online courses on stress management. Keeping a diary of emotions helps to recognize anxiety patterns and identify effective strategies in specific situations. If stress becomes unmanageable, you can contact a specialist who will help you choose techniques and, if necessary, a support program.
