Every one of us is regularly under stress. Whether at work, with childcare, after a breakup, or when all of these things come together. We repeatedly experience psychological pressure that we can perceive as stressful. However, it's not always easy to reduce this stress. Too much stress can lead to serious health problems. We'll give you a few tips on how to reduce negative stress and approach everyday life with more calm.
How does stress arise?
Stress is actually a bodily function that saved our ancestors' lives time and time again. When someone finds themselves in a dangerous situation, stress puts the body on alert. And even though we no longer have to hunt ourselves and flee from dangerous animals, we still experience stress on a regular basis.
What types of stress are there?
Although it may sound absurd, there are actually positive types of stress, also known as eustress . For example, if we have an approaching deadline at work, eustress helps us perform at our best and thus get the work done. In this case, stress supports us in achieving our goals.
The opposite of eustress is distress . If you're under stress for an extended period, it can begin to damage your body and mind. The stress hormones put you on constant alert, making it impossible to rest. Those affected feel overwhelmed, anxious, and eventually burnt out.
Distress often leads to headaches, irritability, and sometimes even burnout. Therefore, it's all the more important that you regularly work on reducing stress.
What can you do about psychological stress?
We've collected eight tips and tricks that can help you manage stress.
1. Sports
One of the best ways to reduce stress is exercise. No matter what sport you enjoy, physical activity reduces stress hormones and helps you process your experiences. Additionally, after exercise, your body releases endorphins, which also combat stress. If you're not much of an exercise person, try taking long walks in the countryside. Nature and the sight of green trees relax your brain and can also help you recover.
2. Relaxation phases
Even if you have a stressful job that requires you to be on the move all the time, try to regularly schedule moments of relaxation. For example, if you're on the road a lot, use the time on public transport to unwind. If you're using public transport, you might even be able to close your eyes for a few minutes. It's easier if you regularly work from home, because then you can simply take a power nap on the couch during your lunch break, for example. It works wonders!
You can also work with well-known relaxation techniques such as meditation, progressive muscle relaxation or yoga.
3. Social contacts
Some people tend to neglect their friends and social contacts when their daily routine is so demanding. However, we humans are social beings and need regular contact and interaction with others. So try to make time for yourself and spend an evening with your friends. The time invested will be worth it, because you'll be more relaxed and productive afterward.
4. Balanced diet
Diet also has a major influence on our stress levels. Only a healthy body can quickly break down stress hormones. So, make sure you eat a healthy and balanced diet.
5. Digital Detox
Take a break from your screen regularly, even if it's difficult. Being constantly available can lead to distress, so make sure you're not available sometimes. A break from digital media will do you good, recharge you, and help reduce stress.
6. Positivity
It's often said that body and mind are closely connected. It's been found that positive people get sick less often and lead happier, healthier lives. So try to strengthen yourself with positive thoughts. Did you know that smiling also reduces stress, even if you force it? Just try it out and smile for a minute. And if you feel like singing while thinking positive thoughts, go ahead! Because singing also relaxes you and reduces your stress levels.
7. Say “no”
It's not easy to turn down a request, but if you learn to say "no" to things sometimes, you'll burden yourself less. It's more important to take care of yourself than to constantly fulfill other people's expectations and stress yourself out.
8. Essential oils: Lavender
So you see, you don't have to let distress intimidate you; you can actively combat stress hormones. And even if you can't implement all of the tips, a few will help you reduce stress, relax, and lead a healthier life.