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Papers are piling up on the desk, the boss is putting you under pressure, the family is annoying again: When everyday things get too much for us, we react with stress. Here you can find out which anti-stress techniques are available for coping with stress.
Many people are stressed every day without even realizing it. They rush from one appointment to the next, cannot say no and load themselves with work that they cannot cope with. Stress is a phenomenon that affects almost everyone these days. The fatal thing is that stress makes us sick in the long term.
Persistent stress not only causes insomnia and headaches - it also leads to burnout. If we are constantly energized, stress eventually has a negative effect on our body. But it can also be positive. But what exactly is stress and what does it mean for our body?
What is stress?
Stress is that Our body's response to a specific situation. Even if we associate the term “stress” with something negative, stress can also be positive. Here we are talking about the so-called eustress, which literally gives us an energy boost
From a purely scientific point of view, stress is a physiological reaction of our body, to counter a danger or a certain reaction appropriately. Once we are stressed, the body is put on alert. The pulse rises - our brain is working at full speed. We are more productive, more efficient and more productive.
In the past, when humans still existed as hunters and gatherers, stress was even vital. Stress sets in motion reactions that help us fight or flee. Stress is therefore quite positive and to be seen as a completely normal reaction of our body.
Eustress: Positive stress as an energy booster
Positive stress is also called eustress designated. It stimulates our circulation and our energy reserves. This not only allows our increase productivitybut we are too more efficient and focusedwhy we work quickly and efficiently as well as act.
During an exam or in sports, positive stress can work wonders. We judge for ourselves whether the stress is positive or negative for us. However, as soon as we are stressed over a longer period of time, it has a negative effect on our body and our psyche.
Disstress: When positive stress becomes negative
Stress is not all positive. It can also be negative when the symptoms of stress get out of hand. Then there is no more eustress, one speaks of so-called distress, that brings our body off balance. Then we have that Feeling of being unable to cope with everyday lifebecause certain Things or situations simply overwhelm us.
We are annoyed, irritable and in a bad mood. Furthermore, we are prone to mistakes because we are ourselves bad focus can. The cause of stress are physiological or psychological factors, also called Stressors be designated.
Causes and Symptoms of Stress
Everyone experiences stress differently. Stressors are considered to be the cause of this. A distinction is made between social stressors, physical stressors, performance stressors and physical stressors.
Stressors as a cause of stress:
- interpersonal conflicts
- increased workload and pressure
- Illnesses and injuries
- Cold and excessive heat
- Lärm
- lack of sleep
- hunger and thirst
Symptoms of stress are varied, like
- headache
- stomach problems
- heartburn
- dizziness
- palpitations
- Cardiovascular complaints
- Trouble sleeping
- Skin Problems
- Allergies
- concentration problems
- mental blocks
- Joint, neck and back pain
- weakened immune system
Our autonomic nervous system and the immune system can also be affected by stress, so that we suffer from gastrointestinal disorders and Symptoms that get worse over time. Stress can even lead to burnoutas soon as we continue to be in the fast lane.
Stress and burnout
Palpitations, insomnia, headaches: If you ignore the warning signals from your body, you run the risk of burnout. Chronic stress can actually make you sick, which is why you should stop and listen to your body's symptoms.
The signs of exhaustion syndrome are extremely diverse. Those affected usually have their problems Overcome lack of drive to be able to and often feel tired, exhausted and exhausted. Come often Anxiety and depression that are typical of a classic burnout.
Those who suffer a burnout want to withdraw, which is why friendships and relationships are often put on hold.
Reducing Stress: Tips for Successful Stress Management
If you are constantly under power, you should definitely shift down a gear. It's not easy, but successful stress management can help you cope with stress.
The The first step to success is to realize that you are actually stressed. Then you should Find the triggerby asking yourself what factors are causing the stress.
Work is often an option as a stressor. The family or partner can also be responsible for the symptoms of stress. Some situations can be easily remedied, while others can be dealt with with successful stress management.
Reduce stress through division of tasks
Stress often comes about because we want to do more than we can do. Instead of doing it all at once and dancing at multiple "weddings" at the same time, you should learn to decline or delegate tasks. Even at the risk of being criticized by others.
But for many people this is not that easy. Often they fear losing control or the overview. However, the fact is: you cannot do everything - and certainly not all at once.
That's why you should your Divide tasks into important, unimportant, urgent or not in a hurry in order to filter out the essentials. You can confidently hand over tasks that are not currently a priority to colleagues, employees or family members. Those who hand over their tasks can also concentrate better on the essentialsso that stress does not arise in the first place.
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Stay cool with better day planning
Stress often arises when we don't plan ahead. However, you should already know today what you have to do tomorrow in order to be able to live more stress-free. A well-thought-out daily planning is essential for successful stress management. If you plan the next day, you don't have to worry the evening before about what work is still to be done in the office.
To-do lists are ideal for detailed daily planning in order to get an overview of upcoming appointments, phone calls and emails. In this way you can save not only your working hours, but also your free time divide them sensibly. However, multitasking should be an absolute no-go. It is better to check off each point step by step.
The best remedy for stress: sleep
A good night's sleep is extremely important for the regeneration of our body. Not only does our body need a break - you should also give your brain some rest. As soon as we sleep too little, we release more cortisol. The cortisol level is particularly high between 6 a.m. and 8 a.m.
Cortisol is an endogenous hormone that is mainly released during stress. The hormone made in the adrenal glands puts your body on alert. The result is: Your circulation is in full swing, which is why you sleep poorly at night. Even if you feel like you've slept well, you feel tired and drained in the morning.
If you want to sleep better, you should going to bed at the same time every nightin order for one regular sleep-wake rhythm to care. As soon as you stick to bedtime, your body gets used to it by releasing more melatonin every day at the same time.
DEEP SLEEP for restful nights
Here you can too DEEP SLEEP with melatonin Get a remedy and support you with a shorter time to fall asleep.
Melatonin is the sleep hormone that is mainly formed at night and in the dark. For this to work, you should ban all sources of light from your bedroom. Light (especially blue light) stimulates the formation of the stress hormone cortisol, which prevents you from sleeping.
Give yourself a break: take some time for yourself
Stress arises when we don't take enough time for the beautiful things in life. Your to-do list should therefore not only consist of work - after all, spending your free time is part of it.
That's why you should Often you notch out to pursue your favorite activity. Read a good book, go to the gym or sauna, or watch a great movie with your partner. Anything that you enjoy and that you enjoy can lower your stress level many times over.
Music: The best stress killer ever
Everyone probably knows from personal experience that their favorite song drives a bad mood. That may sound banal at first, but music can help even in the most severe crisis. The song doesn't really matter. Much more important is why and that you love the music or can identify with it.
This was also found in a study by psychologists at the University of Marburg. They were able to determine that the test subjects reported less stress when they listened to music for relaxation. In addition, lower cortisol levels could be detected in their saliva.
Anti-stress formula: sport
Couch or exercise? Most would rather opt for the couch and let themselves be showered in front of the television, but sport is a real lightning rod in stressful everyday work.
As soon as we meet namely Exercise regularly, our body releases endorphins and serotonin. These are happiness hormones that have a positive effect on our mind. Running, weight training, and dancing are ideal in this regard.
Meditation & relaxation exercises as a retreat from everyday life
If you are constantly stressed, you should just let yourself go. Meditation and Relaxation techniques have long since proven themselves in this regard. Retreat to a quiet room, sit or lie down comfortably, close your eyes and try not to think about anything. You will see that your thoughts will do somersaults after a few seconds.
The way food is Progressive Muscle Relaxation according to Jacobson has proven itself. With this technique for Relaxation You tense each part of the body for a few seconds before you consciously relax your body again.
The mindfulness exercise
Often times, while we're working, preparing food, or driving home, we're preoccupied with other things. To be mindful is to focus on the moment. The things we're doing right now.
Therefore, when you are preparing, eating or driving home, you should don't think about work. By focusing on the things that you are doing right now, you can do them Hide stressors.
Vitamin C against stress
Many diseases can be traced back to a chronic vitamin deficiency. Most of the time, the body lacks vitamin C - a water-soluble vitamin that is also often referred to as an anti-stress vitamin. Stressed people consume a lot of vitamin C.
As soon as the vitamin C level is low, our body releases more cortisol. The stress hormone causes our blood pressure to rise. Vitamin C can lower cortisol levelswhich is why you should eat plenty of fresh fruit and vegetables during the day, especially rose hips, goji and sea buckthorn berries, acerola, oranges, lemons, kale and peppers.
Rose root prevents stress
There are plants that can protect against stress. These are active plant substances, so-called Adaptogens, which are considered real stress killers. One of these is rose root (Rhodiola rosea) - a plant that comes from the far north.
The plant seems to make us resistant to stressors, so that we react more calmly in stressful situations.1 Besides that Rose root raises dopamine and serotonin levels. Dopamine and serotonin are happiness hormones that counteract stress.
Rose root is best taken in the form of a dietary supplement. When buying, however, you should make sure that the product really contains the active ingredient rosavin. Often other types of rose root that do not have a stress-reducing effect are also used.
Reishi medicinal mushroom against stress
So-called medicinal mushrooms can be an effective help against stress. First and foremost the Reishi - the so-called "mushroom of eternal life", which is also known as the shiny lacquer porcelain. The medicinal mushroom supports the blood's uptake of oxygen, as the body needs more oxygen when it is stressed as usual.
Medicinal mushrooms, especially Reishi, have been used for many years for stress, insomnia and inner restlessness. Sleep disorders and stress are closely related. Medicinal mushrooms can have a positive effect not only on our body, but also on our psyche. In contrast to drug treatment, medicinal mushrooms have no side effects.
Since its discovery 4.000 years ago, the Reishi has been one of the oldest medicinal mushrooms known to mankind, and it prefers to grow on deciduous trees (oak). Reishi is not only effective against stress, but also against high blood pressure, cardiovascular diseases and joint inflammation.
Doctors suspect that the Reishi improves the absorption of the neurotransmitter GABAwhich slows down the activity of nerve cells in the brain.2 Overactivity of the nerve cells can be the cause of stress, inner restlessness and sleep disorders.
The medicinal effect of the fungus is due to special polysaccharides (multiple sugars) and so-called triterpenes, which belong to the family of secondary plant substances. These ingredients have a calming, anti-inflammatory and strong antibacterial effect in the body.
Summary
Everyone feels and reacts differently to stress. If you have the feeling that it is difficult to switch off and everything is getting over your head, don't worry. There are several methods that can help you to reduce stress.
Helpful anti-stress techniques include sport, listening to music to relax or otherwise taking time for yourself - with a clear conscience! It is also important to look like your inner attitude? What are your stressors? What can you change
Our tips will help you in the short term from now on - but more important is dealing with yourself so that stress does not gain the upper hand in the first place and you can cope with your everyday life efficiently. Because stress damages your physical and mental health.
What are your strategies against stress? What tips are particularly helpful in times when you wish the day had more than 24 hours?
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[1] http://cms.herbalgram.org/herbalgram/issue56/article2333.html?ts=1469014668&signature=ca87cb1cfc711d82e0f62fa414730466&ts=1469014669&signature=0e70c66a37bcd7ff59d5026cb676d8f7&ts=1513075571&signature=11965036425a5294f77377b5dbc1330c
[2] https://www.ncbi.nlm.nih.gov/pubmed/19939212