How do you deal with psychological stress
Against stress: 10 tips on how to better deal with stress
Stress is ubiquitous in our time and one of the greatest health threats. We give them 10 tips at hand on how to better cope with stress.
Do you also want a stress-free life? Then you are in good company: According to the Forsa survey, which was carried out on behalf of DAK-Gesundheit, 62 percent of Germans would like to have less stress. Most complain about too little time for friends, family, hobbies and for themselves. The feeling of being constantly rushed, not being able to do what one would like to do - it is not only uncomfortable, it can also affect the body and health impact. The sooner you recognize the problem and tackle it, the easier it is for the opponent to keep stress at bay. These 10 tips against stress can help you:
1. Identify stressors and reduce them in a targeted manner
As a first tip against stress and the first step towards a less stressful life, you should understand your current situation. Take stock: How stressed are you really - on a scale of 1-10? In which situation do you feel particularly stressed? Is your stress level related to the time of day or maybe to certain days of the week?
In this way, you can find out what your personal stressors are. For some people, the pressure of deadlines is hard to bear, others can be stressed by doing nothing. Only when you know your "enemy", the stressor, can you act against it and initiate a change.
2. Tips against stress: change attitudes - question beliefs
How do you treat your own inner voice? Is she kind, harsh, or even offensive at times? The tone we use towards ourselves is a clear indication of how satisfied we are with ourselves. Anyone who (unconsciously) belittles himself or is constantly dissatisfied with himself cannot appear self-confident and energetic to the outside world. Listen to yourself, pay attention to your inner voice, “force” yourself to be polite and delete beliefs like “I won't succeed anyway!” From your consciousness - at least for a day or two - and see what happens.
3. Adjust your diet
Only a well-cared-for body can adequately deal with increased stress levels. Unfortunately, it is often when we are stressed that our diet suffers first. Depending on the type, we eat too much, too little, too greasy and too fast. We find ourselves in a vicious circle of stress and poor nutrition, because unhealthy nutrition in turn leads to a higher feeling of stress, irritability and difficulty concentrating.
Our stress hormones are to blame for this. They cause digestion to slow down, the absorption of important nutrients to come to a standstill, but at the same time the need for them increases. The blood sugar level and the blood lipid values also rise with stress. It is now important not to give in to the desire to eat fatty and high-sugar foods. Complex carbohydrates, such as those found in whole grain products, have a regulating effect.
Plenty of fruit and vegetables provide us with vitamins, trace elements and secondary plant substances, even when we are stressed. Some nutrients have already been shown to have a decisive effect on the nerves and psyche. B vitamins (B1, B2, B3, B6 and B12) are important for a normal nervous system. Iron, folic acid, magnesium, niacin, vitamin C, vitamin B2, B12 and B6 help reduce tiredness and fatigue. Niacin, vitamin B2, vitamin B1, vitamin B12, pantothenic acid and vitamin B6 support the energy metabolism. Vitamin B1, B2, B3, B6, B12, biotin and vitamin C also contribute to a healthy psyche.
4. Move consciously
Exercise is a very effective way of relieving stress. It doesn't always have to be a kilometer-long run. To reduce stress, it is optimal to adhere to the rule of "running without breathing" - without getting out of breath. Depending on the level of training, this naturally corresponds to a different intensity. A brisk walk, 15-30 minutes a day, ensures a spatial change, a good oxygen supply, gets the metabolism going and breaks down stress hormones.
5. Don't forget to refuel
When you do what you love, stress goes away on its own. Of course, you can best decide for yourself what that is for you: cycling, cinema, cooking, sauna, reading or listening to music - the main thing is that you are fully committed. We have to take time for these activities and make space in our calendar, maybe even a little ritual will develop from them.
6. Maintain sleep hygiene
Deep, restful sleep is the best medicine for chronic stress. Easier said than done, because people who are often under pressure in everyday life take their problems "to bed" with them. To prevent this from happening, it pays to introduce a certain amount of sleep hygiene. Sleep hygiene is understood to mean rituals and rules that you adhere to before going to bed. Little by little the body adjusts to this rhythm and automatically goes down.
Examples of these rituals: Switch off all electronic entertainment devices (TV, cell phone, laptop) one hour before going to bed. Always go to bed at the same time - even on weekends. Eat only light meals, etc. in the evening.
7. Rediscover to-do lists
Do you also know the feeling of liberation when you can cross an item off your to-do list? You can see in black and white what you have already achieved and what you can continue with immediately. Structured and sorted according to priorities, the tasks are done much more effectively - regardless of whether it is project or housework.
Tip: Be specific and set partial goals. So you don't forget a step and at the same time always have an overview of what you have already achieved.
8. Breathing exercises - alternating breathing, yawning
Short breathing exercises are practical aids in acute stress and also in the case of continuous exertion when it is difficult to switch off. They can be done anywhere, anytime and only take a few minutes. Well-known breathing exercises from yoga such as alternating breathing help against nervousness and ensure inner peace. Targeted breathing also ensures relaxation and stress relief.
That's how it's done:
Sit upright in a chair, relax your shoulders and neck area, and look forward to the floor. Fix a point there.
Now breathe in and out only through your nose. Breathe evenly and calmly. Then pause for 2 seconds between inhaling and exhaling - without suddenly holding your breath.
In the next step, count to five each as you inhale and exhale. As you can cope with this, gradually increase the inhalation and exhalation times up to 10 seconds. Practice two to three times a day for a few minutes. After a short time, you will have a technique for quickly reducing stress at hand.
9. Drink plenty of water
Stress puts the body in a state of emergency. The blood pressure rises and the muscles are supplied with more blood. At the same time, however, the ability to concentrate decreases and brain performance decreases. To at least counteract this effect, it helps to drink plenty of water. Because water is extremely important for the brain in particular.
The problem: According to a Forsa survey commissioned by the Techniker Krankenkasse (TK), every third German forgets to drink when they are stressed.
10. Have a laugh!
Laughter ensures relaxation - always! And that even works when the laughter is artificial or forced. Numerous muscles in our face are responsible for laughing. If they are used, the body automatically releases happiness hormones, the stress hormones adrenaline and cortisol are broken down. Just give it a try 🙂
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