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Knowing the source of stress can be a powerful tool in reducing it

Stress is present in the daily lives of many people and in excessive amounts is bad for your health. However, a large number of people do not know what causes stress, or worse, believe that it is solely the result of work or family tasks. Yes, these factors cause some stress, but the danger of stress is that it presents itself from many small things and causes big problems.

That's why we've put together for you seven common factors that can cause you stress:

1. Sleep too little or too late

Sleep is essential for health. Sleeping late, no matter how many hours of sleep you've had, puts unwanted stress on your body and disrupts your daily rhythms. According to one study, the later students went to sleep, the more likely they were to have negative thoughts and bad moods, even though they had eight solid hours of sleep. The biggest cause of late sleep is technology. The soft white light emitted from your devices can disrupt your body's production of sleep hormones. Try to avoid electronic devices before bed, read, have tea and see if you'll sleep earlier and more easily

2. Drink a lot of coffee

In moderate amounts, a coffee can even be beneficial to health, but exceeding the drink limit can have undesirable consequences. Too much of this stimulant can lead to high levels of adrenaline, cortisol (the stress hormone), anxiety and blood pressure. Chronically high levels like these can seriously damage health.

A tip for coffee lovers but also stress enemies: try to drink coffee until two o'clock in the afternoon, since caffeine stays in the body for eight hours or more, it's best to cut back on caffeine before it interferes with your sleep. Enjoy with moderation.

3. Drink alcohol

Drinking can interfere with your sleep cycle and raise cortisol levels. However, if you have one (for women) or two (for men) drinks a day, you should be safe from unwanted effects. In fact, alcohol in moderation can reduce inflammation in the body, depression, and stress. Keep in mind how much you're consuming, and keep an eye out for bites from the appetizers at the bar, as alcoholic beverages are already high in calories.

4. Exercise excessively

Exercise is good for you and is even better for fighting stress, but all in moderation. If you're trying too hard with cardiovascular exercise, and you're having difficult days at work, it can be bad for your health. Practices like this can lead to adrenal fatigue (it happens due to too much stress and too little rest), overproduction of stress hormones, and difficulty staying focused. Remember that lighter days and rest days are just as important as intense days.

5. Lack of transport comfort

Driving or taking public transport to work can be stressful. One study links these factors to fatigue and stress levels, as well as more health problems. If it suits your route, try cycling or walking to work. Exercise and fresh air will wake you up and make your day more productive. If that's not possible, try listening to relaxing music or, if you're on public transport, read a book and relax instead of worrying about getting to work on time.

6. Go on crash diets

Diets can be stressful. You are hungry, you are unhappy and most of the things you want to eat are on the prohibited food list. And if you cheat, the stress gets worse! The anxiety that diet causes with concerns about weight loss or gain, food preparation, and self-denial can cause a fair amount of stress. A study from the University of California (United States) indicated a relationship between caloric restriction and increased cortisol level in participants, especially those who counted calories.

If you want to lose weight because you are concerned about your health, make a change in your eating habits. Diets are often so restrictive that they shock the body. Changing your eating habits involves creating a habit of eating well and healthy, and that doesn't happen overnight. Try gradually adding healthy foods to your meals, or follow these tips for healthier eating.

Check out the video, in English, with strategies to deal with stress.

The Institute of Psychology and Stress Control (IPCS) provides an online test to assess whether a person is stressed or not. It should be noted that the diagnosis of stress must be made by a specialized professional. To check the test, click here.