Tips on how to live stress-free. Is it possible to live a stress-free life? Do what you like

It is possible, but it will be life-threatening. There are several congenital defects in the body when it does not produce stress hormones (adrenaline and) - and this is a disaster. Such people in a critical situation find themselves in a state of shock - they literally cannot move, as their blood pressure drops, their blood circulation slows down - and, as a result, complete helplessness sets in. In this case, the protective mechanism that nature has built into us in case of danger to life does not work.

In the 30s of the 20th century, Harvard physiologist Walter Cannon discovered the body's reaction in response to and called it “flight or fight.”

“Flight or fight”: a common stress response for humans and zebras

People and animals react to danger in the same way at the physiological level. The essence of the process that occurs in the body is to give maximum energy to the muscles. The muscles have to do crazy work to save the head.

To do this, they need energy right now, and a powerful mobilization of energy in the form of glucose occurs from all reserves - from fat cells, from the liver - into muscles. Glucose must be delivered as quickly as possible. The delivery system, the circulatory system, is activated, and, consequently, the heartbeat increases and blood pressure rises.

At the same time, the brain releases morphine-like hormones that block pain receptors. Therefore, often in a critical situation we do not feel pain.

And this is a very wise answer that helps save the life of man and zebra in danger.

The body activates, turning on the gas pedal. In this case, we can congratulate ourselves - the self-preservation system has worked.

How are we different from a zebra?

To do this you need:

1.Sit comfortably.

2.Close your eyes and feel your body. Relax all muscles, mentally rising from the muscles of the feet to the muscles of the face. Remember and maintain this feeling of relaxation in the body.

3.Be aware of breathing. Inhale and exhale and as you exhale say a word, for example “one.” Inhale-exhale-one, inhale-exhale-one and so on.

4. Continue for 5-10-20 minutes. Then sit quietly for a while, first with your eyes closed and then with your eyes open.

5. Don’t worry about whether you have achieved complete relaxation or not, just let go of any thoughts that come to your mind.

Perform this exercise once or twice a day, but be sure to do it at least 2 hours after eating, as the digestive process interferes with the onset of relaxation.

Herbert Berson compares the relaxation response to brushing your teeth. We know that brushing our teeth is good, even if we don't feel how it works.

It is important to remember that learning the right answer takes time and the desire to take care of yourself. Our wise body has a gas and brake pedal, and by pressing them correctly, we help it a lot. We part with fears and worries, become more relaxed, and, as a result, better cope with the burden of information, fears of change and deadlines, and let pleasure into life.

Editorial opinion may not reflect the views of the author.
In case of health problems, do not self-medicate, consult your doctor.

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Almost every day in our lives something happens that makes us experience negative emotions, worries or shocks, or simply put: experience stress. And it is absolutely not necessary that these are some serious or tragic events, no. Minor quarrels, conflicts in a store or public transport, various troubles at work, at home. All this leads to the fact that we do not even notice that we are constantly in a state of stress. This state of the nervous system cannot lead to anything good. I set a goal for myself: to learn to maneuver between all these negative events, to learn to pass them not through myself, but by myself.

How to learn to live without stress?

I have never considered myself an envious person. Moreover, I really never felt envy of anyone or anything. But after reading the recommendations of psychologists on how best to relieve tension and relax, I “experienced” this feeling in relation to those women who can afford to spend whole days doing nothing but themselves.

They are not stopped by the presence of household responsibilities and worries, children, and a husband. They live for themselves and for themselves. Perhaps their nervous system really is in a calm state, but, to be honest, I personally am not interested in calm at this cost and do not need it. If my husband finds attention and care on the side, and the children consider their mother an insensitive egoist who does not know how to give at least a little warmth and affection, then why do I need such peace? For what?

Perhaps someone will disagree with me - that is his right. But I believe that The purpose of a woman is the warmth and comfort of the family hearth . In every sense of this definition. I'm not saying that a woman should fall over the kitchen stove or walk around with dirty hair for a week. Of course not. A woman must take care of herself and be in shape, but not live in salons, solariums and shops while shopping. Everything should be in moderation.

And psychologists assure that it is precisely these women whose nervous system is in perfect order (why and where should they be nervous?!). To stay calm you need to work hard on yourself, spending a huge amount of mental strength. . I would even say that serenity and balance are an art. And I must admit, not everyone is given the opportunity to possess it. But it's still worth learning.

Main directions

Reassure yourself that you are in control of the situation. First you need to create, and then strictly follow, your own daily routine. Of course, no one is immune from unpleasant surprises, but, ultimately, only we ourselves influence our routine. People and circumstances naturally influence what happens in our lives, but not to the extent that we sometimes think. The final result and the decision on what to do should be ours alone. And this feeling of control over the situation is an important component of mental balance. .

. There is a joke that a pessimist's glass is half empty, and an optimist's glass is half full. Hence the conclusion: you need to learn to look at things positively. Some people look at the world positively from birth, due to their character, while others need to make an effort to learn this. Often people experience stress if they cannot get or do what they want and, on the contrary, they enjoy it when everything turns out the way they planned. The fear of failure is so great that it can cause not only stress, but also panic and even depression. So maybe we shouldn't let our fears of a potential fiasco override our hope? After all, all our fears and concerns are exclusively in our heads. Therefore, only a positive attitude and faith in the implementation of our plans will help keep our nerves in order.
Let's not forget about reality . Of course, it is important and necessary to believe in the positive outcome of any undertaking, but you should not do this with rose-colored glasses. You need to be able to look at things realistically, because believing in the best while heading into a sewer with your eyes closed is, to say the least, stupid. It happens that it is better to accept the situation as it is and just wait it out.
This does not mean that people who know how to keep their emotions and feelings under control do not dream . They just dream more rationally: they make plans, but they can also laugh at their fantasies if they fail. And the main thing is that they always have several options for solving the problem in their heads. And this is important.
We don't pay attention to the little things . One of the most important rules for a calm life: don’t worry about the little things! If the problem is minor and you will forget about it in a couple of months, it is not worth your nerves at all. You need to learn to set your priorities correctly, including emotional ones. For example, if in the middle of a working day a friend calls you and talks about some unimportant things, feel free to reschedule the conversation until after working hours, and if a loved one calls and he urgently needs your help, or something happened, then you should not postpone the conversation for later. Make it a habit to ask yourself, “Am I spending my time wisely?” at moments when you doubt the need for this or that action, if you answer yourself “No!” — feel free to put it off for later. Naturally, this does not apply to the performance of your job duties.
We don't promise too much . It happens that the cause of stress is our desire to please others. Sometimes we say what they want to hear from us, and not what corresponds to our real capabilities. As a result of the fact that you cannot fulfill your promises and let people down, you get stressed. Plus, a gnawing feeling of guilt. And the solution is very simple: make fulfilling promises, or promise less than your capabilities.
Keep calm and give in . Sometimes you even need to change your behavior to avoid stress. For example, your work colleague is proving something to you, and you know for sure that he is wrong, but you cannot prove it. Keep silent, give in, listen to his arguments. This will make it easier for you to understand where he made a mistake and try to explain the situation to him. In this way, you will help the person and show yourself as a reasonable, calm person.
We take care of our health . The main enemy of stress, as well as other problems of the nervous system, is a complex of vitamins (which must include B vitamins), as well as antioxidants (as prescribed by a doctor). The basis of a healthy nervous system is sleep and proper nutrition.

Five secrets to a peaceful life

Secret #1: Rest breaks

Whatever you do, rest should be an obligatory element of your activity. Well, with the exception, perhaps, of doctors, or rather surgeons.

Take time throughout the day to relax and relax your muscles. The fact is that stress leads to muscle tension: we can clench our jaws or lift and tense our shoulders. Being in such a tense state for our body is the first step towards other, more serious diseases.

Secret No. 2. Reduce your consumption of coffee and strong tea

Coffee and other caffeine-containing drinks, such as tea and cola, stimulate the nervous system and lead to increased irritability.

A person can drink no more than three cups of coffee a day, with a minimum interval of two hours. But for some, even one cup will be enough to become agitated and irritable. Therefore, you must decide for yourself whether you can take coffee or not. Observe the body’s reaction after drinking a cup, and if it has a negative effect on the body, refuse it.

Secret No. 3. Exercise

It is quite possible to relieve tension, including stress, with the help of physical or aerobic exercise.

The processes occurring in the body during physical activity fill the cells with useful substances and actively fight against overexertion. It is quite enough to exercise three times a week for half an hour. But one lesson is enough. As they say, it's better than nothing at all.

Secret No. 4. Proper breathing

To calm down, you should breathe evenly, deeply and slowly.

When we are excited and tense, our breathing will be faster and shallower. By slowing down our breathing, we will become more relaxed, calm our minds, emotions and, as it were, reduce the speed of our body.

Secret No. 5. Make friends with your problems

When you are constantly surrounded by problems, you are also constantly under stress. But sooner or later you will need to stop to understand what is wrong. What prevents you from relaxing and living a stress-free life? Is it possible to solve these problems?

If, after considering all the options, you have come to the conclusion that it is impossible to change the situation either on your own or with the help of loved ones, then you need to change your attitude towards it. It will become much easier for you when you accept your problem as a given and do not torture yourself every day.

Summarizing

These five secrets need to be taken as a rule and put into practice every day. At first it will be difficult and unfamiliar, but when you learn to follow them and use them regularly, you will like the result.

And remember: our stresses feed and grow thanks to our excessive attention to them. That is, the more we fear or worry, the stronger they grow. And vice versa, the less attention, the weaker they are.

Learn to let go of negativity, do not keep unpleasant memories, petty quarrels, depressing thoughts in your soul and memory. Positive people are much less likely to experience stress due to minor problems because they are confident that they have everything under control. And if the first option does not help, then the second will definitely help. To be more calm and balanced, you need to learn to do the same: remember the good, believe in your own strength and rest more . And then there is simply no place for stress in your life!

How to learn to maneuver between the pitfalls of circumstances?

How to learn to live without stress? Calmness and serenity are a great art, and as a result, a lot of work that requires the application of mental strength. But it is better to learn to enjoy life than to plunge deeper into the abyss of suffering every day.Sometimes we meet energetic and prosperous ladies who claim to have gotten rid of stress. Their days are filled with relaxation sessions, cosmetic procedures, easy shopping, etc. But the high spirits of women who spend time in such pleasant chores cannot be compared with the state of those who have many worries.

How can you not feel like a cornered horse in this case? Many would be happy to plunge into the paradise of doing nothing, but what about work, children, study?However, some were able to rise above the bustle and worries over trifles. And they rarely brag about it - they just live and survive, although they don’t look perfect, and sometimes their home could use some general cleaning.But it is they who manage to maintain Olympic calm in the most difficult situations. What's the secret? In all cases, essentially the same strategies are used to help avoid sinking into the abyss of stress. Often, balance is not an innate character trait, but the result of working on oneself. You can learn this too.

Secret 1

CONFIDENCE THAT THE SITUATION IS UNDER CONTROL

How to learn to live without stress? No one is immune from sudden events that entail changes in the usual way of life. But, by and large, only we are responsible for our own routine. Other people and external circumstances in most cases do not solve anything. A sense of control over what is happening is what is necessary for peace of mind.

Do you feel like your life is controlled by someone else? Then you are guaranteed stress. Of course, if you have authoritarian parents, a stubborn friend, or an unstable boss, it is difficult to consider yourself the architect of your own happiness. Try to avoid being a victim. Learn to find time just for yourself every day. You can't change other people, but planning your own day is possible.

Secret 2

OPTIMISM…

Everyone knows the joke that the same glass of water can be half empty for a pessimist and half full for an optimist. The choice of a calm and happy woman is obvious: a positive outlook on things. Some people have it by nature, while others have to develop it. The situation turns out in our favor if we do everything we consider necessary. So why do we let the fear of potential failure override our hope for the best? And fear of failure creates stress.

Secret 3

…AND AT THE SAME TIME REALISM

It is very useful to repeat that everything will be fine. But muttering this while closing your eyes and heading straight into the sewer hatch is, at a minimum, unreasonable. Alas, blind optimism is not a panacea. Sometimes it is better to accept the circumstances and patiently wait out the unfavorable situation.

This does not mean at all that those who are bypassed by stress do not want and do not know how to dream. Nothing like this! They do it “professionally”: they develop action plans and can laugh at the naivety of their own delusions. It is also true that these people, having embarked on the implementation of plan A, always keep a backup plan B in mind.

Secret 4

THE ABILITY TO SEE THE WHOLE PICTURE

If you want to get rid of stress, don't worry about the little things. A problem that will disappear in a couple of months is simply not worth your nerves. We must learn to set priorities, including emotional ones. Always try in the morning to assess the coming day and choose the most important things to do. Whenever you find yourself very distracted, ask yourself, “Am I spending my time well?” If you answered “No”, put off solving the problem until better times, after first assessing its scale. For example, if a friend calls you in the middle of work, politely tell her that it would be better to talk at a more convenient time. But if something very important happened to a friend - a real misfortune or, conversely, a joyful event - then the conversation can turn out to be a very significant matter indeed.

Secret 5

DO NOT PROMISE ANYTHING EXTRA

We often create stress for ourselves. One common mistake is telling people what they want to hear rather than what suits your capabilities. So much can be promised that it is simply impossible to fulfill it all.

You fail to cope with the stated volume, and the stress doubles: because you are letting people down. The solution is simple - learn to promise less than you can deliver. You'll see, your friends will be happy if you, albeit late, arrive at the party - after all, they said that you wouldn't have time at all. Your boss will also be pleased if you finish the report a day earlier rather than a week later.

Secret 6

CONTACTS WITH PEOPLE

Hundreds of psychological studies show that as a result of communication, provided that the parties are in a friendly mood, heart rate stabilizes and blood pressure decreases, and people become calmer. Therefore, maintain good relationships with others. And at the same time, don’t always just be the vest that everyone cries into - look for support yourself when you feel bad.

Men in crisis situations have their own strategy of behavior: they “hide in a shell” and “come out” only to strike and argue. A woman can afford the luxury of seeking sympathy and understanding. Let them know you as the person who will be the first to bring oranges to a sick friend, but you won’t be left alone in trouble.

Secret 7

HEALTH PROMOTION

Stress caused by any disease can be quite strong and at the same time acts on the sly. Do not underestimate minor problems in the functioning of your body, promising yourself to deal with them as soon as the “hard times” are over. It is likely that your health condition is preventing you from getting out of the clutches of stress.

The rules for combating depression include supporting and nourishing the nervous system. Selenium, as well as antioxidants and B vitamins, will complement any vitamin complex well, especially if you are going through a busy period. But they, of course, will not replace the two main components of a healthy stress-free life - sleep and proper nutrition.

Secret 8

SAVE YOUR ENERGY

Be sure to protect the energy sector from external intrusions. We are surrounded by energetic “black holes”: those who are always irritated and dissatisfied with life find no better occupation than to try to drag you into their sorrowful world. You know such people well. Stay away from energy vampires, but if collisions cannot be avoided, then try to isolate yourself from their negative influence. If you even mentally build a defense of white light around yourself, you will lose less strength. And maybe even charge the unfortunate “vampire” with your positive energy.

Secret 9

FLEXIBILITY

If you want to achieve results, change everything - even your own behavior.

Flexibility is an important trait for dealing with stress. For example, if you cannot argue with your colleague, although you are sure that you are right, try listening to his arguments for a change. Firstly, they probably have common sense, and secondly, by following your opponent’s train of thought, you will understand where he made a mistake, and it will be easier for you to direct his reasoning in the right direction. And thirdly, when you listen, they try to listen to you.

Secret 10

LOOK FAR AHEAD!

Whatever happens, don't take anything personally and don't look for your own fault. Instead of beating yourself up, try to learn a lesson from the difficult situation you find yourself in. Don't give up and ask yourself: "Why did this happen now? What can I learn? What can I do to turn everything in my favor?" You may not find it in the near future
answers to these questions. But the fact that your thoughts are positive ensures you a stress-free future.

POWER OVER STRESS

Success-oriented people rarely allow themselves to become irritated or stressed over minor problems. Rather, they will do everything possible to instill confidence in others: everything is under control, even natural disasters! Only those who do not fully understand what they want experience endless stress. Stress can be beneficial if it activates our abilities.

medzdrav.ru

Laura Horne is the program director at Active Minds, the first national nonprofit organization dedicated to educating students about mental health. Prior to joining Active Minds, she led community initiatives at the National Association of County and City Health Officials and Tulane University. She received her MPH from Tulane University. She is certified by the National Commission on Certification in Health Education as a Health Education Specialist.

Number of sources used in this article: . You will find a list of them at the bottom of the page.

Stress, which is also known as the “fight or flight response,” helps us avoid danger. However, excessive amounts of stress lead to health problems and can negatively affect other aspects of life. Learn to understand the causes of stress to improve your well-being.

Steps

Daily stress management

Control your stress levels. It is important to assess your stress levels in order to make changes to reduce your overall stress levels and manage stress effectively. Monitor your stress levels over time and write down how often you feel stressed throughout the week. Of course, the amount of stress will change depending on life events, but this initial assessment will allow you to begin to solve the problem.

Identify your stress triggers. After monitoring and assessing your stress levels, try to identify specific causes of stress. There are many sources of stress. What causes you stress? Job? Relationship? Financial condition? Children? Trying to determine the exact cause will be the first step towards solving the problem.

Consider strategies for eliminating triggers. Once you know the sources of your stress, begin problem solving. Determine what aspects of the event or trigger are within your control so you can focus on the things that are within your control. A common cause of stress is the simple accumulation of responsibilities and tasks that take away time for rest and relaxation.

Start planning your time wisely. Along with reducing the number of obligations, you should effectively plan your time and find intervals in which you do not have to go somewhere and do something. This will give you a clear understanding of how you are willing to spend your time, which will help you in all aspects of your life. Don't be afraid to delegate or put off tasks that don't require immediate attention.

Don't be afraid to ask for help. If you suffer from stress and anxiety, you shouldn't feel like you have to deal with the problems on your own. Reach out to a close friend or relative and talk about your feelings. Communication plays an important role and helps relieve tension. It is not necessary to have overly serious conversations and share your deep secrets.

Understand that there is no easy solution. Monitoring your stress levels, identifying triggers, and developing strategies will help you gradually reduce your stress levels. It is important to understand that there is no instant miracle solution to a busy lifestyle. You need to use the suggested methods and perceive the problems and hardships of life in the modern world with a dose of humor. The ability to see the funny in everyday things will help you deal with inevitable difficulties more easily.

Physical activity

Exercise regularly. Scientists suggest that physical activity helps combat stress, mild depression and anxiety due to chemical changes in the brain that improve mood. Regular physical exercise also improves your overall health through self-control and increased self-esteem.

Find time to do activities that bring you pleasure. In addition to regular physical exercise, you also need to please yourself with other activities. For example, go to the cinema, meet friends in a cafe or play with the dog. Such activities will help you take your mind off stressful situations and relax.
- Having the right balance in your life can significantly reduce your stress levels.
- A happy medium between work and personal life reduces stress and increases productivity.
- If you forget about your friends, stress will only increase over time.
EXPERT ADVICE

Laura Horne is the program director at Active Minds, the first national nonprofit organization dedicated to educating students about mental health. Prior to joining Active Minds, she led community initiatives at the National Association of County and City Health Officials and Tulane University. She received her MPH from Tulane University. She is certified by the National Commission on Certification in Health Education as a Health Education Specialist.

Health Education Specialist

You should take care of yourself regularly. Health education specialist Laura Horne says, “Self-care increases our ability to live a fulfilling life. This behavior also reminds you and others that your needs are important.”

Do yoga. In addition to the usual pleasant activities, strive to find new interests and hobbies. Yoga is a good option because it combines physical activity, relaxation techniques, and peace and quiet. Yoga has been proven to reduce stress and anxiety.

Proper nutrition and healthy lifestyle

Start eating right. Just like regular exercise, proper balanced nutrition allows you to live a healthier lifestyle. Healthy and positive dietary changes will make you stronger physically and emotionally. Active self-care will increase self-esteem, recharge your energy and better control your body, and a healthy diet will ensure that your body functions effectively.

Maintain a healthy sleep schedule. The average adult requires 7 to 9 hours of sleep every night. Lack of sleep increases stress, and chronic sleep deprivation can impair judgment, logical thinking, appearance, libido, and performance at work and school. The following ways can help you get more sleep:

develop and maintain a constant sleep schedule;
Before going to bed, do relaxing activities (reading, breathing exercises);
turn off electronic devices;
go to bed in comfortable conditions;
Avoid caffeine and alcohol, which disrupt sleep.

Drink less alcohol. Stay within recommended drinking limits to take care of your emotional health. Men are not recommended to frequently drink more than three to four servings per day. Women should limit themselves to two to three servings. This temptation often arises in tense situations, but in fact, alcohol enhances feelings and makes a person angry and aggressive.
- One serving of alcohol corresponds to approximately 25 milliliters of a drink with an alcohol content of 40%, 150 milliliters of beer with an alcohol content of 5-6%, or half a standard (175 milliliters) glass of wine with an alcohol content of 12%.
- There are special apps that help you monitor your alcohol consumption.
- If drinking alcohol becomes a problem, you should consult a doctor.
Quit smoking. If you smoke, try smoking less or quitting to relieve stress and anxiety and see life in a positive light. In addition to the obvious physical health benefits, quitting smoking will benefit your mental health. You should not believe the myths that smoking helps you relax. In fact, smoking increases anxiety and tension.

Helpful Relaxation Techniques

Take up meditation. In addition to making lifestyle changes and cutting out unnecessary responsibilities to free up time for yourself, try a variety of relaxation techniques to help you relieve stress. Meditation is an ancient practice that helps calm the mind and live at peace with oneself. Try sitting quietly and focusing on your breathing.
- If thoughts arise in your head, return to focusing on your regular breathing.
- You can also focus on an object in front of you or visualize a calm place like the seashore.
- It may be difficult at first, but over time your mediation skills will improve.

Last month I worked ten times more than usual. During this time, I managed to get nervous, disrupt my sleep and proper nutrition. Well, at least I love my job. But what I am grateful for during this stressful period is that I especially fully realized how much a healthy lifestyle affects my well-being. That is, it is clear that I knew about it, but now I experienced it myself.

Previously, I understood that I needed to eat right, wake up early, do more yoga, blah blah blah. But if I didn’t have a cheerful mood, then no argument of reason could drag me onto the mat or refuse candy. All these rules seemed like some kind of obligation, a stupid duty, and I did the opposite to them, organizing a feast of destructive behavior. There were, of course, unpleasant consequences, but I didn’t really notice them, because I lived a relatively measured life and against its background all the rough edges were smoothed out.

But when you find yourself in extreme conditions, when every minute counts, when you must be full of strength and energy in order to work hard and effectively, then every harmful prank of yours immediately makes itself felt. All turned out to be connected! Late awakening, lack of physical activity, skipping breakfast, late going to bed provoke overeating, apathy, insomnia, bad mood, psychological exhaustion - conditions in which it is impossible to work or live. By the end of the day, you feel completely defeated and realize that this can’t go on any longer.

And I would give up all this work and send the deadlines to hell, but you understand that you can’t. And the only solution to the problem is to somehow change your lifestyle and reconsider your attitude towards stressful tasks. And lo and behold! It turns out that the banal truths of a healthy lifestyle are the only thing that can save your inflamed brain and help you meet deadlines!

So, what actions will help minimize stress, quickly replenish energy, and remain effective. And beautiful, which is important (because skin and hair react to life’s difficulties first of all).

Diet. No matter how tired I am, I’m no longer going to cheer myself up with pastries and coffee, because I know: this will result in a loss of energy in an hour, and in a day - another need for something sweet, harmful and high-calorie. It's definitely not worth it. I just remove this option. If I want to support myself with food, I choose nuts, honey, and fruits as a snack. I make porridge for breakfast, even if I don’t really want it - it will help me feel full (when I skipped breakfast or replaced it with my favorite sweet - dates with coffee, I immediately noticed that I was eating three times more during the day, and not I'm always full). I have warm soup for lunch and more legumes for dinner. I eat a lot of buckwheat - a magic cereal!
Water. Another platitude that will make your eyes roll. I always knew that I needed to drink water, but I didn’t take this commandment seriously. But when my appearance began to reflect the stress I was experiencing, I realized that I looked much fresher and felt better when I drank regularly. As a result, I practically gave up tea and coffee, because the treasured 8 glasses would not fit otherwise. I drink water, boiled and cooled, 30 minutes before meals and no earlier than an hour after meals. This makes you want to eat less.
Yoga. Asanas are a serious physical activity, and loading yourself up at a time when you are already extremely busy seems illogical. Still, now I understand that yoga is not a load, but a reboot: after pranayamas, poses, especially Shavasana, you feel some kind of rebirth and readiness to take on tasks with renewed vigor.
Facial skin and hair care. Again: no matter how tired I am, my skin and hair need care. Removing makeup, steam baths, scrubs, face and hair masks, regular cleansing - I do all this even when I’m very tired and don’t want anything at all. It takes discipline, but is worth the effort in the end.
Dream. Last but not least is waking up and going to bed at the same time. Of course, in theory this all sounds very nice, but in practice - during times of stress it is quite difficult to relax and fall asleep; you want to watch a TV series instead of going to bed. That's why I do a few things before bed that help me calm down and fall asleep easier: aromatherapy, self-massage, walking, reading a book... Do something that relaxes you.

Well, and finally: let's plan our affairs in advance and procrastinate less.