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Tips against stress

Stress reduction: the best tips for more relaxation and mindfulness

Headaches, insomnia, high blood pressure, depression, burnout: stress makes you sick in the long run. If you want to avoid it, you should consciously shut down the battery.

We are electrified every day. We rush from one appointment to the next and prefer to do everything at once. Stress has become an integral part of everyday life for many people. Most of the time, they can't even relax at home because their head is like a pinball machine. However, constant stress is poison for your health, which you inject into your veins every day. Chronic stress not only paralyzes - it also affects your health. One can learn to relax. With these tips, this project will definitely succeed.

 

Stress: what actually happens in the body?

The pulse is racing, the thoughts are circling: Stress is everyday life for many people. Stress is not a disease, but a normal reaction of our body to cope with difficult situations. Even the Stone Age people knew stress when faced with a saber-toothed tiger. Stress is therefore a vital signal that prompts the body to flee or fight. But what actually happens to us when we are constantly energized?

As soon as we take Stress stand, our body releases more cortisol. Cortisol is a stress hormone that drives us to peak performance. It becomes problematic when the cortisol level is permanently too high. Then sleep disorders can be the result.

By the way, cortisol not only stimulates the circulation - the hormone also ensures that the liver releases glucose and fatty acids. However, these substances stimulate the pancreas to produce more insulin in order to balance the blood sugar level. The pancreas is constantly overloaded, which is why there is a high risk that it will stop working at some point. The result is diabetes.

Live more serenely: Exercises & remedies for stress

1. Take a deep breath

This breathing exercise is especially helpful when you notice that your stress level is particularly high. It helps you to slow down in everyday life and to get a clear head. The trick is to lengthen your breath by inhaling and exhaling for four seconds. If you repeat this technique ten times, you will be able to clearly feel the difference. Not only does the pulse slow down - your thoughts also come to rest when you concentrate on your breathing.

This breathing exercise is especially helpful when you notice that your stress level is particularly high. It helps you to slow down in everyday life and to get a clear head. The trick is to lengthen your breath by inhaling and exhaling for four seconds. If you repeat this technique ten times, you will be able to clearly feel the difference. Not only does the pulse slow down - your thoughts also come to rest when you concentrate on your breathing.

2. Be happy!

    Sounds absurd at first, doesn't it? But it is not. Especially when we feel stressed, tired or moody, we should smile more often. It's hard to believe, but our body releases happiness hormones even when we do it for no reason.

    3. Say NO more often

     Visiting your parents, doing your boyfriend or girlfriend a favor or doing the things at the weekend that fall by the wayside during the week: Stress can be quite exhausting. That's why we should say NO more often in order to live more stress-free. What others think of it - you shouldn't worry about that.

    4. Reduce stress through relaxation

    Relaxation is still the best weapon against stress. Are particularly effective Relaxation techniqueslike Jacobson's progressive muscle relaxation. With this technique, you tense individual muscles one after the other before relaxing them again after a few seconds. With this relaxation technique you not only loosen your tense muscles - you can also alleviate other symptoms (headaches, mental restlessness, palpitations).

    5. Exercise against stress

     Exercise is still the best medicine to counteract symptoms of stress. Endurance sports, particularly jogging, walking, swimming and dancing, are ideal for reducing stress in this regard. Lovers of strength sports, on the other hand, should focus on intense, short workouts. However, you should avoid late training sessions in order not to unnecessarily push the cortisol level. The more cortisol you release in the evening, the worse you can sleep.

    6. Reduce your coffee consumption

     Coffee stimulates the circulation - everyone knows that. Hardly anyone knows that coffee boosts cortisol levels. Therefore, you should severely limit the consumption of this caffeinated beverage by only drinking 1 to 2 cups of coffee a day.

    7. Get your body used to a fixed day-night rhythm

     If you sleep poorly, it could be because your body doesn't have fixed sleep times. As soon as you go to bed at the same time each day, your body gets used to it by producing more melatonin. Melatonin is the sleep hormone that ensures healthy sleep.

    8. Listen to music!

     Everyone knows that: You hear your favorite song and you feel better immediately. Music is actually a wonderful tool for reducing stress levels. It doesn't matter what music you listen to, but rather why Du hear them. Hip Hop today, classical tomorrow: the choice of music is primarily influenced by moods and feelings, which can vary from day to day.

    9. Drink a lot

     Whoever drinks too little dries up. Not only does brain performance decline - we also tend to be in a bad mood. In addition, a dehydrated body produces the stress hormone cortisol, which increases your stress level. Drinking is therefore extremely important to keep cortisol levels in check. Two to three liters a day are ideal in this regard. However, you should avoid caffeinated and sweetened drinks. Water and unsweetened teas are much better.

    Summary

    Many people put themselves under pressure far too often. You suffer from stress that makes you sick in the long run. Therefore, you should regularly treat yourself to a little break that is good not only for your body but also for your soul.