Do you know the feeling of being constantly under power? Do you regularly feel overwhelmed in your job or in everyday life? Then it could be that you have fallen into the stress trap. The good news is: You are not alone in the trap, but in the best company. In the following we would like to bring you closer to the topic of stress management.
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.
Stress management: What is it?
Letzten Endes bedeutet Stressbewältigung nicht anderes, als für dich einen Weg zu mehr Serenity zu finden. Dazu gehört auch, für dich ehrlich herauszufinden, ob du dich selbst unnötig unter Druck setzt. Es gibt diverse Methoden zur Stressbewältigung. Wir werden gleich noch im Detail auf einzelne Möglichkeiten eingehen. Aber es ist wissenschaftlich bewiesen, dass sich Menschen, die nur wenige Minuten am Tag meditieren, deutlich weniger gestresst fühlen. Was für ein Gefühl löst die Vorstellung in dir aus, dass du dich dadurch wieder besser fokussieren und erholsamer schlafen kannst?
Stress management in the workplace, for example, provides strategies to reduce or alleviate feelings of stress. This is also known as "stress management". In order for you to remain healthy and productive, it is inevitable in our modern society to learn how to deal with stressful situations. This can be done from books as well as through self-training or coaching.
How to get started with stress management
For good stress management, it is essential that you self-honestly reflect on what your stressor is and how it manifests itself. Your body always tries to communicate with you in its own way: Now you can learn to pay more attention and listen to it.
Identify stressors & 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 stressors can include:
or money worries.
If you also feel stressed on a regular basis, you should definitely find the triggers and causes. Only then can you proceed to stress management in the second step.
Stress Management: Symptoms of stress recognize
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:
Stress management: 5 tips for more serenity in everyday life
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 working together will solve the problem on several levels. In addition to a new approach to time management, for example, there will also be autogenous training mediated. But not everyone needs a coach. If you really want to go through life more mindful and relaxed, you can usually do that with a handful of practical tips. Here are our five best anti-stress tips for you!
1. sports and exercise
You prefer to relax on the couch after a stressful day? That belongs to the Past Today you're off 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 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!
2. 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:
Stand up straight and let your arms hang loosely beside your body.
Inhale deeply through your nose while counting to 7 in your mind.
Exhale loosely through the mouth to the count of 10, loosening your shoulders as you do so.
Repeat the exercise ten times and concentrate on your body.
3. Mindfulness Mindset for stress management
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're not the fire department. Listen to your inner voice instead and work on a mindset for more mindfulness and serenity.
4. 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.
5. sufficient sleep
Not for nothing it is said: "Sleep is the best medicine"! Find out what your individual sleep needs are. Maybe six hours is enough for you, but you may also need eight. In order to not only get enough sleep, but also to get a good, deep sleep, you may pay more attention to sleeping exclusively in your bed. If possible, don't distract yourself with social media. Instead of spending the last 30 minutes replying to friends before you turn off the light, you could turn on some soothing sleep music.
By the way, it has also been proven that cell phone use before bedtime is not beneficial to your health: the blue light from the display causes your body to produce less of the sleep hormone melatonin, which makes you feel less tired.
Stress management through coaching
Because we often overstrain ourselves emotionally at work, in the family or due to the incompatibility of both fields of activity, stress management is all the more important for each of us.
If you are now really hungry to change something in your life, to permanently lower your stress level, then find out about our training to become a Greator coach. Admittedly, this requires courage and stamina on your part. But it is worth it to take the necessary steps. Steps to where clarity, calmness and ease are waiting for you.
To support you on your way we recommend our Coach training. Find out what really drives you, what your true goals are and what fears and beliefs are blocking you. What is really blocking you from fully freeing yourself from stress? Is it possibly the thought "No pain, no gain" or "I'm not good enough" and to counteract this sentence you want to do all tasks one hundred percent perfectly? What is your belief system?
This kind of self-knowledge is elementary to let go of negative beliefs and replace them with positive ones. Only when you know where your goal lies, you can create the right conditions.
Inventory of your life
Your trainers Walter and Christina Hommelsheim show you step by step how to spice up your life. How much energy do you put into your job or your relationship? What are you missing? Maybe it's friendships, maybe relationships - you can only find out if you start taking stock of your life now.
You will see how quickly you get clarity for more and more areas in your life. And above all: How you come closer to your visions step by step. You have probably never before dealt with your visions in such detail. Beliefs and fears... Open yourself to it! Look forward to wonderful Meditationsthat will pick you up where you are right now. Does this sound interesting to you? Here you can find more information about the Greator Coach Training.
Greator Meditation Challenge
We take you on an exciting journey: Five days, five meditations. Are you with us?