How can we decrease our stress?

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How can we decrease our stress?

You feel stressed and you want to change that? It’s well worth it, according to the current state of research. It will increase your chances of staying fit and healthy longer and may even take a few extra years of your life. Already the conviction to be able to do something against his stress leads, according to studies to a reduced sense of stress. Here are five ways to help you get through life in a more relaxed and relaxed manner in the future.

How to reduce stress

1. Small tricks can reduce the stress

The higher the workload, the harder we are to switch off at leisure. Our thought carousel continues to revolve cheerfully. Here are some small Psychotricks:

  • Ritualize pondering through a “brooding place”. Only there is brooding allowed for a maximum of ten minutes. Her head learns over time that he can only ponder there and nowhere else.
  • Use the technique of pleasure shift. If you are under stress, make sure to treat yourself to a dose of well-being in the evenings, eg a sauna. You will feel better immediately. Your brain is satisfied with the idea for the time being because it does not make a big difference between imagination and reality.
  • Music acts directly on our emotions. Use this effect. From today you have your personal good mood song always at hand. You can not prevent yourself from feeling better.
  • Go to nature. Even the mere stay there has been proven to have a relaxing effect.
  • If you are going to get really upset, ask yourself, “What temperature is my anger on the scale of a thermometer?” You interrupt your automatic stress response, and thinking about the appropriate number of degrees is already stress-reducing.

2. Accept stress as a partner of achievement

Stress has a bad image. No wonder we automatically lapse into complaining and struggling when we feel stressed out. At the same time we are much more stressful than stress victims. Performance pressure is initially neutral in its effect. Only our rating makes him what he is to us, threat or drive. Mostly, we automatically evaluate stress situations as a threat.

You can change that. If, in the future, you feel negative stress in a requirement situation, imagine a stop sign. Inwardly say “stop” several times. This is how you interrupt your evaluation automatism. Now change your focus to positive aspects “What can I win?”, “Why is it important to me?”. Recognize the benefits of stress “Stress makes me ready and helps me to achieve my goals.” Get an idea of ​​what you will achieve later on in the current stressful situation.

Helpful here is the “medal thinking”. Each medal is known to have two sides. One is not without the other. Even the greatest life partner has his quirks. If I accept them, I still think that’s not good, but they do not trigger any negative emotions in me anymore.

Accept stress as a partner of achievement. Stress acceptance has healing effects! No mental energy flows into the suppression and avoidance of stress.

3. Exercise mindfulness and serenity

If there is such a thing as a royal road to coming down, then it is the ability to focus one’s perception on one thing without judging it. Numerous studies attest to the extremely positive effects of mindfulness. But you do not have to sit for hours on a meditation cushion. Everyday life offers wonderful opportunities to practice mindfulness.

When brushing your teeth, from now on you only have to pay attention to the taste of the toothpaste, the scrubbing of the bristles, the circling of the hand. Routine activities such as showering, cleaning or lawn mowing are also suitable.

Make your walk a mindfulness exercise. Whether in the city or nature. Direct your perception to a single thing. Odors, sounds, vegetation, cars, people or putting your feet on the ground.

Make 3-3-6 breathing your daily companion. Place a hand on your stomach, consciously breathing in and out of the abdomen. Direct your perception for a few minutes. Inhale for more than 3 seconds, hold your breath and count to 3 within, then exhale slowly for 6 seconds. The delayed exhalation has an immediate relaxing effect. As exercise increases, exhale should take twice as long as inhalation.

4. Ensure timely compensation

As of today, “shutdown times” are the most important dates on your calendar. Defend this vehemently. Say “no” consistently if others want to steal those times. For once revealed, you will do that again and again.

How do you best recover? Recreation research favors movement, hobbies and social activities. But be sure to avoid the stressors of working in your spare time. If you have a lot to do with people in your job, you should also spend your time alone. If you have a physically demanding job, you are welcome to take it easy in your free time. Anyone who laments lack of self-determination in the job should not necessarily submit to the dictates of a tight training schedule or the pulse clock. Have the courage to drift. Make good feelings and enjoyment the benchmark, not rigid performance thinking.

Social activities only have positive effects if we feel supported by our friends. The number of friends does not matter.

Frequent small breaks have a greater recreational effect than a few long. This also applies to the holiday.

5. Learn to regenerate already during exercise

For me the supreme discipline. Here are two techniques that let me handle extreme situations such as desert runs.

Use the anchor technique. Whenever you feel comfortable and relaxed, make a certain gesture. For me it’s the finger ring. Thumb and index finger touch at the tips and form a closed circle. In the process, I imagine how body and mind are additionally permeated by fresh energy. This gesture is also deeply anchored in me by sitting meditation. When I then execute the finger ring in a stress situation, I automatically transfer something from the positive state to the current situation. The burden is noticeably more bearable.

The second technique I call “Private Paradise”. My imaginary place of well-being, which I mentally engage in in a stressful situation. The special thing about this place: it is free from any expectations. There are neither goals nor do he require thinking or change. Everything is good there as it is. Nothing is really important in this place. Not myself either. It leads me into self-forgetfulness and saves mental energy. Just be allowed to BE

The universal “get-down-button” does not exist and techniques work differently in humans. Be curious and find out what works best for you. Good luck and have fun doing it.

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