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Stress Management: With mindfulness to more serenity

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Stress Management: With mindfulness to more serenity

Do you know the feeling of being constantly under pressure? Do you regularly feel overwhelmed in your job or in everyday life? Is your quality of life suffering because of the mountain of tasks you have to cope with? Then it could be that you've fallen into the stress trap. The good news is that you're not alone in the trap, you're in good company. Because chances are, most of your circle of friends and acquaintances are also going through life pretty stressed out. That's not great, but if you're all equally under the gun, you can pull the plug together.

In fact, according to numerous studies, more people today than ever feel at risk of burnout. The reasons for this are various causes that our strenuous working lives bring with them. But also beliefs and private daily routines can promote permanent stress. The way out of the stress trap requires one thing above all: The courage to change. And since we are always especially brave when we receive support, you should grab your best (stressed) friends after reading this article. Together, you'll manage to incorporate more serenity into your lives. Let's go!

What is stress?

Most of us know the feeling of physical or mental tension pretty well. Some even expose their bodies to stressful situations on a daily basis. But what exactly is behind the evil S-word and how does it affect our actions? First of all, stress is actually not something negative, but something quite practical: as soon as we get into a threatening situation, our body sounds the alarm and releases stress hormones like Adrenaline off.

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

Stress factors & triggers

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

Symptoms of stress

A person's personality plays a major role in determining which factors they perceive as stressful. And whether the stress is harmful to health or not depends in turn on the personal attitude. Basically, however, permanent stress is a great burden on body and mind and can sometimes leave behind many years of damage or even chronic damage.

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

  • Concentration problems
  • Worries and Fears
  • Coercive Behavior
  • Sadness up to depression
  • Mood swings
  • Impulsive behaviour
  • Fatigue
  • Tension
  • Sleep disorders
  • skin problems, hair loss or weight changes
  • Social withdrawal
Woman sitting relaxed on the floor doing yoga

Anti-stress tips

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

Who with a Business or life coach works together, the problem will be solved on several levels. For example, in addition to a new approach to time management, autogenic training is taught. But not everyone needs a coach. If you really want to go through life more mindful and calm, then you can usually do that with a handful of practical tips. 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, starting today you'll be going to the gym! Exercise stimulates the blood and oxygen supply to the brain and is therefore much more relaxing than lazing around. On the sofa, your body reduces your heart rate and blood pressure, but your muscles remain under tension, unlike during sport. 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 management, breathing exercises are perfect for you. They help within seconds and are therefore especially suitable for acute situations. Here comes the simplest exercise:

  1. Stand up straight and let your arms hang loosely beside your body.
  2. Inhale deeply through your nose while counting to 7 in your mind.
  3. Exhale loosely through the mouth to the count of 10, loosening your shoulders as you do so.
  4. Repeat the exercise ten times and concentrate on your body.

Mindfulness Mindset

Your beliefs are enormously important. Stress is almost always created in your mind and your thoughts control how you deal with everyday situations. It's okay if you don't always perform at your best. Everyone has a bad day. You also don't have to be available to everyone all the time and always immediately. - After all, you are not the fire brigade. 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. They send neurotransmitters to the brain that have been shown to lead to calmness and relaxation. Try it, Meditations with movement.

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