More than ever we need strategies and tips against stress and normal anxieties . Everyday tasks, tasks, work, love and even people can cause stress in us. The tension and inner restlessness robs us of energy and valuable resources that are essential if we want to stay balanced and healthy, and avoid anxiety and burnout.
Stress is most often associated with the resulting escape or combat impulse. That means either anger or fear . For renowned psychologist Verena Kast, stress is just another word for fear: fear of failing, of disappointing someone, of getting in trouble, of failing (of oneself / others), of losing prestige, not of one’s own image to meet, to miss appointments and opportunities, etc.
These are my tips against stress, overstimulation, anxiety and panic:
Distract yourself, with all your might. Cleaning the windows, vacuuming, gardening, painting a circle so black until the following sheets are pushed through, shouting into the pillow, boxing in the sofa, progressive muscle relaxation, autogenic training , meditation… Think of your left big toe and rock it to the beat of irritation / Anxiety / overwork / etc., If that is helpful. (Note: For many, that works well.)
If you are extraverted, outgoing, sociable, determined and active, you should avoid any unnecessary information and withdraw. When the brain is full, it is full. There is no room for new things.
Instead, there must be room for recreation, relaxation, light exercise and balancing sport . Bring your energy back to life instead of letting it falter.
Studies show that exercise and rest in the brain create new resources, because old information is outsourced. The brain can not help but “bring down” you. It is therefore distraction and mindfulness at the same time, brings you back into your body and helps you to use the time of your life more self-determined and proactive.
If you are introverted, more restrained and passive, you should gather information, clarify the situation with your mind, understand, and move forward. Anyone who becomes aware of a situation with all the necessary information will give back the necessary sense of control, the helplessness will disappear. Both serve the recapture of your habitat.
Of course, those who can not resolve peacefully from worrying situations (through conversation, information flow, relaxation methods, exercise or other methods of reducing fear) should leave the situation.
Wondering what would be good for you now (eg, rest or talking to XYZ) is the first step. The second is to act on it.
If you had a lot of volume in the past, you can try rest (if necessary, ear plugs). Anyone who has borne a lot of responsibility can tolerate playful lightness. Anyone who has mourned a lot should try laughing. Who has rested a lot, should provide some movement.
After too tight, comes too easy to quote a former girlfriend. It works the other way round too.
Fear comes “out” because she wants / needs to get out . Tension, tightness, worry, anger and anger have to be transported “out” again. We keep too much in ourselves because we think we have to put up with and suffer sadly, otherwise …, should not say so because …, could handle everything (somehow). I’m against it. Your fear too. Please listen to them in an appropriate way. At that time, I started to write away my fear .
Think about your diet in fear . A wrong diet can cause a lot of poison and scare the body: the more we stuff into ourselves, the more we try to drown out a feeling, to give ourselves something (satisfaction, elation). What we achieve instead is even more ballast, as defined in Bal load materials. That’s just another burden for our body.
Better to try healthy food in such moments, maybe even basic nutrition (yes, unfortunately: lots of water, soups, fruits and vegetables, little flour, little sugar, total abandonment of finished products) and little harmful to poisons such as coffee, meat, nicotine and alcohol ,
Our brain and gut talk to each other. The gut sends messages to our brains and can send messages that are just as happy as they are unhappy, so that you can put yourself back on your wellbeing.
My book recommendation on this topic: Giulia Enders’ ” intestine with charm “, in which she shows everything worth knowing about the connection between the intestine and the brain in a humorous way (so it is understood as a non-physician).
Instead, eat foods that are proven to produce happy hormones (dopamine, serotonin) or reduce your stress hormones: dates, figs, cashews !, grapes, etc.
Even foods that neutralize the pH value in the body and thus counteract acidosis are highly effective. Basic nutrition helps you calm down the symptoms of stress anxiety and even panic.
Berries and many other natural foods that boost happiness hormones are also highly recommended. In my article 20 flavonoid-rich foods to reduce stress, rush and anxiety you can read more about it.
Nature earth. Nature is silence. Silence in the head. It symbolizes the most natural order in the world. If you go into nature in fearful moments, you can “come down” again by just listening to birds chirp or rustling leaves, sitting down in the grass and looking up at the sky. Anyone who has much to do with musing thoughts and guilt should ponder while walking. The body is then in motion and your brain can better deal with the difficulties by activating and releasing resources, while at the same time finding a solution more easily. Artists like to use this method to find new ideas.
In connection with a passion (eg jogging) or a hobby (eg taking pictures ) nature can do a lot more. It will be your personal retreat, your charging station.
Whether YouTube videos, online sports, walking, walking meditation, yoga, Pilates, weight training, endurance, jogging or volleyball / badminton with friends in the park: Let off stress in the air.
A small note: It is said that truly strenuous sports increase adrenaline. Epinephrine and norepinephrine, or cortisol, are the first hormones to be expelled when we get stressed. However, when the adrenaline level has been consistently high, and remains high, which is why the cortisol level also increased and remained high at the same time , then caution is advised.
I used to lie down quietly once a day ( The floor technique ), legs open shoulder width, put palms on the lower abdomen or next to the body on the floor and for a few minutes quietly breathing in the diaphragm and then I am later went for a walk. This has helped me a lot as a recollection whenever I lost the reality around me or because anger was rising in me. I breathe.
In fear and panic, the body craves for oxygen. You breathe in quickly and even faster. Instead, inhale slowly through the nose and even slower (longer than inhaling) through the slightly open mouth. If necessary, hold your breath for 3 seconds after inhaling or exhaling, and again after exhaling or breathing in again. Breathe into the abdomen so that it becomes round, not into the lungs. Trace your breath across the windpipe at the heart.