Relieving stress is not that easy. Especially when we are completely caught up in everyday life. Here are a few tips and exercises that will help you switch off and recharge your batteries.
Most people know it all too well, this feeling when the stress doesn’t let go of you. When you are tense inside and you cannot switch off in bed even in the evening.
Because the stress of everyday life cannot always be delegated or reduced. If the children take over you, then you can hardly avoid it and if our skills are in demand in the job, then we have to function here too. So what to do when the stress gets out of hand?
Anyone who knows strategies to reduce stress in these moments can do a lot for their health and wellbeing. Because the stop button when it comes to stress is sometimes not that easy to find. Anyone who knows strategies to reduce stress in these moments can do a lot for their health and for themselves wellbeing to do. Because the stop button when it comes to stress is sometimes not that easy to find.
What happens in the body under stress?
Of course, stress can also be positive in that we have a run or work our way through a task quickly and run at full speed. In this case, stress increases lower performance. And once we have successfully mastered a task, our self-confidence increases. So stress also has its good sides. We like to say: “I just work better under pressure”.
And there is a simple reason for that. Because your body goes into a different mode in stressful situations. One of the reasons for this is the stress hormone cortisol, which is released by the adrenal cortex. And there is a simple reason for that. Because your body switches to a different mode in stressful situations. One of the reasons for this is the stress hormone cortisol, which is released by the adrenal cortex.
This is initially very helpful for the body, because together with the stress hormone adrenaline, the cortisol ensures that the body is particularly efficient in a difficult situation. The blood pressure goes up and so does the pulse. The body is now ready to react quickly and effectively. A very simple survival trick.
Difference between positive and negative stress
And that’s a good thing. Still, we have to realize that stress is not always positive. Especially when it becomes permanent. Stress is an exceptional situation for our body. But this state of emergency does not stop and the stress becomes chronic and it can make us sick. This negative stress is also called distress.
While the dangerous mammoth has disappeared at some point and the Stone Age man was able to relax again quickly, today we often don’t seem to get down from our stress level at all. And here is the danger. Chronic stress in particular ensures that our body reaches its limits. With unhealthy consequences: we feel drained and exhausted.
If the stress can’t be reduced: You can do that
So that we don’t end up in burnout or otherwise get sick, we should develop methods that help us to reduce stress, to relieve our body and to de-stress our lives. Especially if you yourself say: Unfortunately, I cannot reduce the stress because I have no help and no one else is doing it, then you should get aids to help you get through your stress-free and demanding everyday life.
Sounds like a lot of work? It doesn’t have to be. Here are some tips that will help you out during stressful times.
First step: recognize stress in order to be able to reduce stress
In order to be able to reduce stress, one must first recognize that one is stressed. Therefore, pay close attention to yourself and listen to your body. If you are constantly drained and broken until the end of the day, you may not be managing your strength well enough.
Therefore, pay attention to typical stress symptoms and make yourself clear: this is your body and it shows you in its own way quite clearly that it cannot bear the stress that you are burdening it with forever, but that it needs a break. You just have to interpret its signs correctly. Here are the most important stress symptoms:
# physical symptoms of stress:
- Tension in the shoulder area, neck area and back
- increased pulse
- Stomach discomfort
- a headache
- sleep disorders
# mental symptoms of stress:
- Difficulty concentrating
- Lack of drive
- rapid irritability / aggressiveness
- Anxiety and panic attacks
- inner unrest
- depressive moods up to burnout
Become vigilant if you recognize one or more of these symptoms in yourself and give your body the rest and relaxation it needs and may demand from you. Don’t get vigilant until you are in the middle of a burnout or when the stress has made you really sick. But there is more you can do. Here are some more tips to avoid bad symptoms and signs of fatigue in the first place:
Reduce stress with relaxation methods
Those who suffer a lot from stress usually have problems to relax in the few moments when they are quiet. Relaxation is the be-all and end-all and essential to relieve stress, so that body and mind regain their strength. This is the only way we can bring our cortisol level back to a calmer level and switch off.
Relaxation methods such as yoga, autogenic training, or meditation are effective ways to reduce stress.
Gradually test out which method best lowers your stress level and helps to relieve stress. Guided yoga lessons are ideal for yoga beginners. If you want to practice at home, you can do so with a video yoga unit.
Take your time: You have to learn to reduce stress
If you can’t do relaxation exercises right away, don’t fret. It takes practice. Often we try to meditate, for example, and then notice that our thoughts continue to revolve around the everyday to-do stress and don’t want to be switched off at all.
So try different stress management techniques for yourself until you find the one that is most likely to help you relax.
Tip: There are also accompanied breathing exercises for coping with stress in the form of audio books.
There are quite a few people who first smiled in agony before they had to realize that, for example, a simple mantra that they repeat over and over again helped them out of their stress. So even if it feels weird: Try these techniques for yourself.
Reduce stress through exercise: find your stress outlet
You come home tired from work, the household laughs at you and you actually have to go to exercise. Often times we cross out this last point, even though a little exercise would do us so good. Because exercise can be an important factor in reducing stress. We can really work off again, leave all the stress and frustration behind and do something good for our body and mind at the same time.
The movement, the “exhausting yourself” acts like a valve through which the stress can escape.
Which sport is best for you to reduce stress is very individual and only you can say. For some, a walk with the dog in the fresh air is enough, others prefer to pound a sandbag in the gym. Anyway: Sport is an important component in the fight against stress, because it brings you down and ensures a cut in stressful everyday life.
Reducing stress through sex: study proves effectiveness
We have good news for those who are not fans of sport: Sex can also help reduce stress, as a study by the University of Paisley in Scotland has shown. During sex, horomones such as endorphins and oxytocin are released, which relax and make you happy.
Reduce stress in everyday life: put an end to leisure stress
Stress does not only arise from negative moments, from tasks that stress us out because they are difficult or we only do them reluctantly. Stress can also often be self-imposed. Namely when we plan too much in our free time. Instead of using the time just for us to relax and reduce stress, we clock the few hours in the evening and on the weekend.
Be it meeting friends, having a beer with colleagues after work or a romantic dinner in the evening. If we just run from one event to the next, that too can cause stress. No matter how nice these activities are: If they are timed too closely, they unfortunately cause an even greater level of stress.
Therefore: Make sure you take breaks here too. Everyone likes to do something on the weekend, also to simply switch off from the week. But sometimes even that creates more stress than fun. Then take a little break. An evening when you just don’t have any plans is often worth gold.
Tip: Just think about every activity that is a to do for a week: Do I have to do it, or does it have time? And for every activity that belongs to the leisure area: Do I have any added value in my current (stressful) phase? And only when you can clearly say YES, take action.
Reduce stress through a healthy diet
A balanced diet can also help to declare war on stress. Because it is not uncommon for us to simply lack the strength for the exertions of everyday life because we eat poorly.
A healthy diet is important in order to supply our body with sufficient energy and to be prepared for the demands of the day. If you feel tired all the time, have your blood values checked. Maybe there is also malnutrition behind it.
Reduce stress through sleep
Healthy sleep also helps to relieve the tension of the day. It’s not necessarily about a few minutes more or less, but rather that we wake up refreshed. Often the room is too bright or the noise level is too high and so we wake up exhausted despite enough hours in bed. So it’s not just about the time we spend between the sheets, it’s about your having a deep and peaceful sleep.
Unfortunately, especially in times when we are stressed, we lie awake at night and think about what has robbed us of so much energy during the day. Here, too, relaxation techniques are important in order to be able to switch off. Also, before going to bed, avoid things that wake up and stimulate your body, such as exercise, coffee or too much excitement. Try to come down slowly in the evening.
Just as a child cannot go to bed and sleep straight away from romping and playing, it is no different with us adults. So don’t try to work out until late at night, but make sure that the curve slowly goes down in the evening before you sleep.
Important note: The information in this article is for informational purposes only and is not a substitute for a doctor’s diagnosis. If you have any uncertainties, urgent questions or complaints, you should contact your doctor.
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