12 anti-stress tricks, how to calm yourself down in 30 seconds

Stress represents the adaptation syndrome that the individual realizes as a result of environmental aggression; assembly comprising tension, tension, constraint, force, mobbing.

Starting from the concept of stress, we mention that the term belongs to Hans Hugo Bruno Selye, who believes that stress is related to the syndrome of adaptation to the stress reaction that the individual experiences as a result of environmental aggression. Hans Selye defines stress as a set of reactions of the human body to the external action of some causal agents (physical, chemical, biological and psychological) consisting of morpho-functional changes, most often endocrine. If the stressor has a lasting action, we speak of the general adaptation syndrome which implies a stage evolution.


The first stage is that of alarm reactions and has two sub-stages:

The shock phase, when the individual’s body performs a counteracting of the symptoms of the shock phase and is based on endocrine responses. This stage is characteristic of the period of childhood when the biological resistance is very low.

The second stage is the one of specific resistance (recovery), when after the first contact with the stressor the organism adapts, the behaviour of the individual being normal, persisting specific changes to the previous stage, especially from the shock phase. Ontogenetically, this stage corresponds to maturity, when the individual has good resistance, being able to adapt to almost any type of stress in the environment.

The third stage is the exhaustion (it belongs to the elderly) when almost all the adaptive resources of the body decrease. Adaptation is no longer maintained due to decreased vegetative type reactions. The negative consequences of the long-term action of these neuro-vegetative mechanisms are evident.

Any type of stress appears against the background of the permanent adaptation of the organism to the environment when there can be a marked imbalance between the demands of the environment and the real possibilities of the response of the individual. Adaptation involves preserving the integrity of the body, which is constantly threatened by stressors of all kinds. Also, adaptation involves achieving a dynamic balance with the environment. Stress occurs when this balance of adaptation is disrupted.

This disturbance is reversible. Stress, according to Landy, represents an intense imbalance subjectively perceived by the individual between the demands of the organism and the environment and the possibilities of individual response.

Depending on the nature of the stressor, the stress can be psychic, physical, chemical and biological. Depending on the number of people affected, stress can be individual or collective.

Paul Frasse defines mental stress as the totality of personal or social conflicts of the individual who cannot find the solution at the moment. Mihai Golu defines mental stress as a state of tension, tension or discomfort, determined by affective agents with negative significance, a state of frustration (repression) of certain needs, desires or aspirations.

Psychic stress has a dual character: primary and secondary.

The primary character of stress speaks as a result of aggression received directly in the psychic plane.

The secondary character speaks of stress as a reaction of awareness in the psychic plane of physical stress, to which the individual gives a meaning. Characteristics of psychic stress – Psychic stressors are: verbal stimuli (including those belonging to the inner language) that are transported by nerve pathways to the cortex. 


They are completely different from the other categories of stressors because of their significance, for their individual having the potential to produce psychic stress. This potential character is validated by the significance with which the individual invests. The same psychic stressor, apart from the fact that it does not produce psychic stress on all individuals, does not produce psychic stress every time on the same individual. This is conditioned by the moment’s dispositions of the individual and the significance that the individual gives at that moment. The appearance and extent of psychic stress depend largely on the genetic characteristics of the individual (cognitive, volitional, motivational and affective).


Psychological vulnerability to stress is constitutional or acquired. Psychic vulnerability is a trait unique to certain people and manifests itself through easy reaction, through mental stress, to a wide range of stressors.


In the days in which we live, the most effective anti-stress methods are often overlooked. In our haste to various things, we find the excuse: “I do not have time to go to the market to buy fresh fruits and vegetables, I do not have time to move etc.” It’s almost impossible not to find 30 seconds to follow these anti-stress tips. 


1. Realize that you are stressed!

Stress is so present in our lives that we have learned to live with it. We behave like fish that do not realize they are in the water. Each person reacts differently to stimuli so the first step in dealing with stress is to realize for yourself if you are tense, nervous, painless, numb, etc.


 2. Say motivational sentences

Repeat a strong, motivational statement for 30 seconds. If it is a short sentence, for example: “I am strong!” Or “I will not get angry”, you will realize that you can repeat it many times in just 30 seconds. The effect is guaranteed


3. Do stretching

Get up, stretch, stretch your arms to the sky and imagine yourself touching the clouds or stars for 30 seconds. You will relax your tense muscles, but also your nerves.

4. Smile often

Through the smile, hundreds of muscles relax and remove stress and tension from the body. It would be good to find a 30-second girl more often, but even if you try, she’ll start to like you.


5. Hydrate yourself

Your brain is about 75% water. And it is not the only organ whose operation depends directly on the water supply. The whole body needs water to cope with a normal day. Drink a glass of water, it only takes 30 seconds.


6. Close your eyes

Take a break and allow your body to relax for 30 seconds. Close your eyes, cover your ears with your hands and disconnect from everyday reality. Think of the sea and imagine how you heard it when you were a child and held a shell to your ear.


7. Dance

Put your headphones on your ears and listen to your favourite song for 30 seconds. Try a few dance moves. You will relax your cushioned body and welcome you.


8. Do nothing

Stop, just sit back and look away. Look at the window or even the ceiling. But he does nothing. Do not think about anything, not even the problems in the office or at home. Forget everything, the price of 30 seconds.


9. Make fun of your situation!

Once you have decided that you are stressed and have discovered the cause, you should do well to find the humour of the situation. And if you see no reason to make fun of it, then imagine a funny situation. The purpose of this step is to spend a little. You do not necessarily have to smile on your own, at least in your soul to raise a smile.


 10. Take a deep breath!

All relaxation methods start with this. A big and powerful mouth of air. Remember the breathing exercises from physical education: breath – raise your hands in the air, breathe in your chest, breathe out, breathe heavily, bend and take your hands down.


 11. Say something that relaxes you!

“Calm down!”, “Peace!”, “Calm down!”, “I’m zen!”, Any phrase that will make you forget about the agitation. Try all the word combinations that come to your mind until you find the “magic” formula and use it whenever you need it.


 12. Relax your muscles!

Usually, in stressful situations, you also have tense muscles. Try to relax them too. Remember sports hours again, when after an exercise, shake hands and feet to relax them.

You can use these relaxation exercises whenever you need, at any time of the day. Even if you forget any of the steps it doesn’t matter. Go ahead, just do an exercise against stress. It makes no sense to stress yourself even more so that you missed a stage

Stress reaction means the power to fight, or on the contrary, the attitude of losing without a fight in the face of difficulties or physical and mental stress problems with shock-like effects, but the latter has a faster and more intense action.

Stress has a psychological and physiological influence on the sensitization of the body, to an intense and lasting action can trigger illnesses of different severity.


Studies have shown the presence and increase of blood stress hormone concentrations such as adrenaline, noradrenaline if these concentrations persist for longer, produce:


– lesions of the blood vessel walls, affecting organs such as the kidney leading to renal failure and exits (death).


Such cases of the disease, or fatalities, were reported to soldiers in trenches during World War I.

More recently, molecular biology researches have established changes at the cellular level, when in stressful situations a certain protein becomes activated, which simulates an infectious agent, triggers the catabolism (a process of decomposition) of the cell, affecting the cellular organisms, the chromosome chain. through which the life of the cell is shortened, the ageing process is accelerated.


People who are more sensitive to stress are more likely to have a labile immune system, have more frequent heart conditions.

All these negative phenomena are included in the term distress (German: Allgemeines Adaptationssyndrom, AAS), summing up the negative effects of fear, anger, agitation.

While Hans Selye (Salz des Lebens, “salt of life”) considers the positive consequences of stress, as a stimulant, for example, athletes in a sports competition, if the emotions do not exceed a certain intensity have a stimulating effect on the performance of the athlete.