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Stress management: 7 ways to get rid of stress

Stress management: Stressed woman in the office

What is stress management?

Everyone has stress in everyday life. But not all people can handle it well - and those who do not have the right stress management (also: coping with stress) and are therefore under constant tension risk consequences for their health. Basically, stress management is a method or strategy from psychology that is intended to simplify the handling of stress factors. With the right coping with stress, we can better withstand the stresses of everyday life.

Why do we have stress at all?

Even though we often associate stress with something negative these days, it used to be vital for survival. Because stress is a body reaction that allows us to perform at our best in the short term - in the Stone Age we were only able to decide at lightning speed whether we should flee an attacker, for example, or face him and fight. This mechanism has been preserved to this day. Stress leads to the following physical reactions:
  • Blood supply is increased
  • The hormones adrenaline, noradrenaline, and cortisol are released

Symptoms: How stress makes us sick

As long as the stress lasts only briefly and the stress hormones can be reduced again after the "dangerous" situation, we do not have to fear any health consequences. However, if we are under constant stress and neglect stress management, the hormones can no longer be broken down - which can trigger many different symptoms. These include:
  • sleep disorders
  • Permanent fatigue / exhaustion
  • High susceptibility to infections
  • Overwhelmed
  • Gastrointestinal complaints such as constipation or diarrhea
  • Tension, for example, headache or neck pain
  • Psychological complaints, e.g. B. depressive mood to depression and/or burnout
We reveal further stress symptoms here.
More and more workers feel overwhelmed by the workload and need the means to compensate. 

Beware of these stressors

There are some stress factors that we come across again and again. These include:
  • Private concerns, e.g. B. because of social contacts or for financial reasons
  • Dissatisfaction / high workload
Often, several of these stress factors occur at the same time, which makes good stress management indispensable.

The best tips for coping with stress

The following stress management methods help to reduce stress:

1. Accept the state of stress

Women in particular tend to always function and suppress the fact that they are actually close to collapsing due to the stress. Everyone has to learn individually to admit that they are overwhelmed by certain situations or tasks. It often helps to write down all your worries and have a black and white view of what is bothering you and what stress reactions you actually have.

2. Include social environment

As soon as you have admitted to yourself that you are overly stressed and need help, it is time to inform the social environment about it. Most people are the first to trust a closely related person, such as a partner or a parent. Depending on which stress factors play a role, it may also make sense to speak to your supervisor if there are professional problems. Of course, this is not easy, but only if the social environment knows about the difficulties can they react accordingly.

3. Consider your own attitude

Those who are already deep in the stress spiral are more inclined to adopt negative thinking patterns. These thinking patterns should be reinterpreted positively in stress management so that phrases such as "I can't" or "I have to" become sentences like "I can" and "I want". This makes the person concerned feel more self-determined and learns that it is in his own hands to deal with the stress better. This also includes letting go when, for example, you have so far perfectly performed every task and accordingly have high demands on yourself. Accepting mistakes and refraining from your own perfectionism is a great strength.

4. Learn time management

In the workplace, in particular, good time management helps to work through all the tasks at hand without creating too much stress. The right prioritization of tasks helps to ensure that the work does not grow over your head. To-do lists make it easier to keep track of what's most important and time-critical. In addition, your own working hours should be divided into small blocks - for example, after an hour of concentrated work, you can take a five-minute break and get up and walk around to clear your head again.
Just as important: identify the malfunction and switch it off. Everything that distracts from the task acts as a disruptorB. Cell Phones and Social Media. These should be hidden in the concentrated work block. For example, the cell phone is silenced and placed in the drawer and the social medium is blocked.

5. Look for a balance of stressful situations

From the office chair straight home to the sofa, where you can simply lie down until bedtime? Sure you can do that, but it shouldn't always work that way. To cope with stress, we need a balance to the stress factor. This can be, for example, sport in a club, a weekly meeting with your best friend, or a wellness hotel visit at the weekend. 

6. Learn relaxation techniques

There are various relaxation techniques that are recommended for stress management. They help those affected to hide the environment and draw new energy. Programs include yoga, autogenic training, and so-called progressive muscle relaxationThe programs can be learned at home, for example via online programs, as well as through coaches or VHS courses.

7. Proper nutrition

A healthy diet is essential, especially in times of stress, so that the body is supplied with everything it needs. Unfortunately, when stressed, our brains prefer to do the opposite: easily available calories that can quickly be converted into energy. This is why many people develop cravings for sweets and fast food in times of crisisBetter: drink plenty of water and put on foods that have a hypotensive effectThese include, for example, fresh fish or types of fruit such as banana and watermelon. The absorption of vitamin B1 is also helpful, which strengthens the nerves. For example, meat and potatoes can be on the menu. Incidentally, this can also increase concentration.

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