Stress occurs when individuals do not feel comfortable with the confronted challenges or feel that personal resources and abilities are insufficient. If stress continues over a longer period of time, it can have health consequences. This can manifest itself in the form of a wide variety of symptoms.
What happens in our bodies when we are stressed?
The human body relies on cortisol, adrenaline, and noradrenaline to return to its baseline levels after some time. Therefore, it is crucial that the stress is processed, and a balance is created to recharge the batteries.
What helps to cope with stress?
This is probably the most important point when it comes to recharging one’s energy. The body should get 7-8 hours of sleep every night. Otherwise, it can weaken the immune system, cause poorer food digestion, and reduce metabolism.
Engaging in things we enjoy relieves tension and anxiety in our bodies. So, pursuing a hobby, whether it is a sport, playing an instrument, reading, cooking, or painting, can provide the balance we need.
Spending time in nature is proven to be effective for stress relief. You can take a short walk, go hiking or jogging, or engage in gardening.
Most people find it difficult to relax in a targeted way. But certain exercises can help, such as Jacobsen’s progressive muscle relaxation or guided meditation. You have to find out what works best for you by trying it yourself.
It is recommended to take a lengthy vacation of around 1-2 weeks at least once a year and also to take several short breaks per year. It is important to leave your professional or private concerns behind for the duration of the vacation. “Just checking your e-mails” can be a real obstacle to taking full advantage of your time off.
For many people, housekeeping is just annoying extra work. But when many mental activities are required in everyday working life, a routine activity, in which one can “switch off the brain”, can actually contribute to relaxation.
Surrounding yourself with people you enjoy spending time with can do wonders for your mind. Humans are social creatures and seek interaction with others. Meeting loved ones and feeling valued can contribute greatly to relaxation.
Spoiling ourselves with wellness treatments from time to time is the ultimate way to relax for many people. For example, you can book a massage, treat yourself to a facial, or even turn your home bathroom into a wellness oasis.
Collecting (new) experiences can be a real source of strength and energy for your everyday life. You can choose what you would like to do: For example, go to a museum, attend a concert, or go on an excursion.
It is also important to regularly take short breaks during your working day. You can take small pauses between activities, but you should also take your biorhythm into account. We are at our most productive between nine and twelve o’clock. Then the midday slump usually follows before our own productivity increases again. You should also remember: The end of the workday should really be the end of the workday. You should finish work and enjoy the rest of the day.
- Understanding stress and its long-term consequences
- Theoretical knowledge about burnout and preventive possibilities
- Identifying and reducing sources of stress
- Developing mental stress management skills
- Practical methods for stress reduction in everyday life
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