People face stress, and the human body reacts to tension. Having stress in your life is not necessarily a bad thing. However, if there is no way to reduce constant stress, it can lead to serious illness.
What is stress?
Stress is the feeling of not being able to cope with a situation or task. This leads to physical and psychological tension, which sets various processes in motion in the body. Originally, stress is the human body's response to potential danger. Even our ancestors reacted – physically speaking – in a very similar way. To this day, the processes in the body are based on the instinct to fight and flee.
Apart from exceptional situations, we no longer need these fight and flight reflexes in modern everyday and professional life. However, this also means that many people lack a valve to relieve the tension. In this way, pressure can build up over a longer period of time, which in the worst case makes you sick.
Types of stress
Science distinguishes between two types: positive stress (“eustress”) and negative stress (“distress”). Both mobilize the body's performance, and stress hormones increase. However, during eustress, Focusing and Productivity distress causes high blood pressure and a suppressed immune system.
The reason for this is, on the one hand, one's own evaluation of challenges (“I can do it!” / “I can't do it!”), and on the other hand, the duration. The longer the feeling of Excessive demand persists, the more negative the consequences.
Typical stress symptoms
If the reason for the tension subsides, the mind and body recover quickly from the feeling of stress. For example, if you passed the exam or the Interview have mastered. As soon as someone is permanently energized, the following stress symptoms can appear:
Headache, decreasing efficiency, Difficulty concentrating, Nightmares and sleep disorders. But also long-term Cardiovascular disease and mental health problems such as Burnout or depression can be the result.
18 tips on how to reduce stress
Than Stress you can understand methods and tips that reduce stress. It should be a top priority, because it serves the purpose of Mental hygiene and thus your health. Therefore, here are the most important tips on how to reduce stress in the short term:
Get the exercise going
The physical response to stress originally set man up for flight or attack. Both are active reactions. exercise relieves the pent-up pressure and helps reduce stress. Already a Walk – if there is no other option – moving around the office for a few minutes can have a stress-relieving effect.
Hum to yourself
In case of acute stress, humming or singing has a calming effect. Researchers suggest that the vibration of the vocal cords exerts a massage effect and soothes. Singing releases the cuddle hormone oxytocin, which increases feelings of happiness.
Take a break
In stressful situations, many throw themselves even deeper into work and want to work their way out of the stress. As a result, the pressure increases, the body has to work even harder and you go beyond your limits. If you have a Take a break, give your body the opportunity to regulate its functions again.
Reduce your expectations
The own Perfectionism causes unnecessary stress in many people. The view of the big picture is lost. Instead, it's better to give it a try Courage to leave gaps prove.
Talk about it
It has been scientifically proven that pronunciation makes it easier and improves mood in the long term. Through the exchange with others, the brain is activated much more strongly than when we are alone about the grief brood. However, stress-reducing is only possible if both interlocutors show a comparable emotional reaction to the situation.
Change your attitude
A negative Expectations exerts stress before there is even a reason for it. You can counteract this by using a realistic optimism develop. Believe in your abilities, remember past successes.
Use a stress ball
The Stress Ball is a miracle weapon for acute stress. Press it – until the stress subsides. The sports psychologist Jürgen Beckmann from the Technical University of Munich was able to prove in numerous competitive athletes: Those who use a stress ball improved their performance, and the error rate decreased. Important: Right-handers should choose the left hand, left-handers the right. If you don't have a stress ball: squeeze your hand a few times.
Even if you don't have a reason smile, it triggers the same physical reactions as if you had a Really happy Put on a smile. In other words, the body releases happiness hormones, you immediately feel better and happier.
Take advantage of relaxation techniques
Numerous Relaxation exercises and different techniques help reduce stress. Try different alternatives and find a relaxation technique that works for you. Even short Breathing can noticeably reduce the perceived stress within a few minutes.
Take a book with you to work
Reading is immensely relaxing and makes stress disappear – especially if you really focus on it. You may be familiar with the effect if you want to read a little before sleeping. Often you only manage a few pages until your eyes close.
Long-term tips against stress
Say no more often
Those who find it difficult Say no usually does extra work for others. You can reduce stress by paying more attention to yourself. Those who always put the interests of others above their own wishes and needs will be exploited in the long run.
Stay on top of things
An effective means of prevention and Stress management is a good organization. Write yourself a To-do list and prioritize the tasks at hand. The more you have a sense of control, the better you can cope with emerging stress.
If you feel stressed, you should treat yourself to something that brings you joy. Cope with the stress of a good meal with your best friends, go to the sauna, relax in the bathtub or retreat to listen to music.
Shape your environment
Reduce contact with difficult colleagues or customers to a minimum. Talk to your boss and try not to work on joint projects with the exhausting colleague. Ask a colleague to take over the customer. By recognizing and avoiding the stress triggers, you get to the root of the problem.
Look for hobbies
Whether it's napkin technology, gardening or screwing on your motorcycle: If you want to work in your Leisure do something that you enjoy, then you automatically relax.
Get enough sleep
Allow at least seven hours of sleep. You can prevent lack of sleep by taking calming measures. Don't look at your phone two hours before bedtime. Sip a warm herbal tea or surround yourself with soothing scents in the bedroom.
In conversations, you will often receive valuable input on Problem solving. Also, the Distraction through joint activities helps to reduce stress.
If you get stuck and feel permanently stressed, you should seek support. With professional help, you will learn methods of relaxation such as the correct breathing technique or meditation. Especially the Metta meditation Suitable for more Be quiet and Composure.
You are helplessly at the mercy of neither stress nor circumstances. And you have it in your own hands to keep the stress level low as a preventive measure. With the following advice, you can make your workday less stressful and protect yourself:
Stress often arises in situations that arise unexpectedly or that we don't feel up to. With good preparation, you can eliminate these stressors. For example, if you want to make an important Presentation in front of a large client, you will feel less stress if you have been able to practice and rehearse them sufficiently.
With all the striving for professional, material and private success, Gratitude no more time. It is important not only to strive for more, but also to appreciate what you already have. health, Family, Friends, Job – There are many reasons for gratitude. Additionally, researchers found that grateful people are healthier and happier.
Actively train yourself not to be rushed all the time, but To be patient. Professionally as well as privately. Allow enough time for tasks and breaks, organize a shopping trip with good friends or just do nothing – give things time. Not everything always has to be done in a hurry.
If you realize that there are things that you personally cannot influence, you can take some of the pressure off yourself. Sometimes you have to deal with things satisfied that you can't change.
“You are what you eat” – that also counts when it comes to stress. A healthy diet can be a great addition to make the day more relaxed.
6. Closing time
And that means: more real Quitting time! No professional phone calls, no checking e-mails and no tasks taking home with you. Leave work where it belongs—at work.
Stress affects everyone differently and it is precisely these individual stress reactions and symptoms that you should recognize. Many react emotionally, for example, feel fear. For others, stress provokes aggression towards others. Suddenly, you're just annoyed by everyone and arguments quickly arise. Others try to cope with the stress by throwing themselves into work and wanting to achieve results as quickly as possible. Physical reactions to stress are also possible, for example in the form of headaches or stomach aches.