Man lies relaxed in a hammock

Stress management: With mindfulness to more serenity

You know that feeling of being under the gun all the time? Do you feel regularly overstrained in your job or in your everyday life? Does your quality of life suffer under the big mountain of tasks you want to master? Then it could be that you have fallen into the stress trap. The good news is that you are not alone in the trap, but are in good company. Most of your friends and acquaintances probably go through life quite stressed out as well. It's not great, but if you're all equally stressed, you can pull the plug together.

In fact, according to numerous studies, more people than ever feel at risk of burnout. This is due to various causes that our stressful working life brings with it. However, beliefs and private everyday routines can also promote permanent stress. The way out of the stress trap requires one thing above all: courage for changeAnd since we are always especially brave when we receive support, you should grab your best (stressed) friends after reading this article. Together you will manage to integrate more serenity into your life. Let's go!

What is stress?

Most of us know the feeling of physical or mental tension quite well. Some even expose their body to stressful situations every day. But what exactly is behind the bad S-word and how does it affect our actions? First of all, stress is actually nothing negative, but something quite practical: As soon as we get into a threatening situation, our body sounds the alarm and releases stress hormones like Adrenalin off.

This activates our brain and our muscles, our pulse rate increases and our heart rate rises. In these moments we are one hundred percent focused and can call up performances that we would otherwise not be able to do. Stress is therefore a natural reaction of our body, thanks to which we can help ourselves in fighting and escape situations. In short: stress can save our lives.

Stress factors & triggers

Fortunately, unlike our ancestors, fighting and flight are no longer commonplace today. After all, a hungry sabre-toothed tiger is not waiting around every corner. The threats of our time are rather characterized by permanent pressure to perform and constant stimulus satiation. We live in a meritocracy in which progress and efficiency count. Recreation and relaxation too often fall by the wayside. Classical stress factors can be work, relationships, health problems or money worries. If you also feel stressed regularly, you should definitely find the triggers and causes. Only then can you move on to stress management in the second step.

stress symptoms

A person's personality is a decisive factor in determining which factors are perceived as stressful. And whether or not the stress is harmful to health depends in turn on the personal attitude. In principle, however, it is true that permanent stress is a great strain on body and mind and can sometimes leave behind long-term or even chronic damage.

Stress symptoms can also vary from person to person. While some react irritably and aggressively, others suffer from anxiety or depressive moods. Headaches and sheep disorders can also be signs of permanent stress. Basically, the symptoms can manifest themselves on a cognitive, emotional or physical level. Classical stress symptoms are:

  • Problems of concentration
  • Worries and Fears
  • Obsessive behavior
  • Sadness up to depression
  • Mood swings
  • Impulsive behaviour
  • Tiredness
  • Bracing
  • Insomnia
  • skin problems, hair loss or weight changes
  • Social withdrawal
Woman sitting relaxed on the floor and doing yoga

Anti-stress tips

Whew, the list of symptoms is pretty long. Luckily, the list of anti-stress tips is longer. The first and most important step, as mentioned above, is to identify the causes and triggers that lead to permanent overload. Subsequently, different methods of stress management are applied, which are based on the respective causes and symptoms.

If you are working with a Business or Lifecoach will solve the problem on several levels. In addition to a new approach to time management, autogenic training will also be taught, for example. But not everyone needs a coach. If you really want to go through life more attentively and calmly, you can usually manage with a handful of practical tips. So here are our best anti-stress tips for you!

Sport and exercise

You prefer to relax on the couch after a stressful day? That's a thing of the past, from today on it's all about sports for you! Exercise stimulates the blood and oxygen supply to the brain and is therefore much more relaxing than lazing around. On the couch your body reduces your heart rate and blood pressure, but your muscles remain under tension, unlike during sports. This means that the stress hormones remain in your body for the time being. You can only get rid of them with sufficient exercise. So get your running shoes and let's go! 

Breathing exercises

If you need a method for quick and immediate stress relief, breathing exercises are perfect for you. They help within seconds and are therefore particularly suitable for acute situations. Here comes the easiest exercise:

  1. Stand upright and let your arms hang loosely beside your body.
  2. Take a deep breath through your nose and count to 7 in your thoughts.
  3. Breathe out easily through your mouth and count to 10, while loosening your shoulders.
  4. Repeat the exercise ten times and concentrate on your body.

Mindfulness Mindset

Your beliefs are extremely important. Stress almost always arises in your head and your thoughts control your handling of everyday situations. It's okay if you don't always perform at your best. Everyone has a bad day. You don't have to be available for everyone all the time and always immediately - After all, you're not the fire department. Instead, listen to your inner voice and work on a mindset for more mindfulness and serenity.

Yoga and Meditation

Relaxation techniques using yoga and mediation are balm for your stressed body and mind. Because they send messenger substances to the brain, which are proven to lead to peace and relaxation. Try to combine meditation with movement.

Scroll to Top