Green tea and coffee both contain caffeine and ensure that your body releases the stress hormone cortisol . Green tea offers more: It contains the amino acid theanin, from which your body produces the neurotransmitter GABA – and GABA calms down.
Green tea provides you with both:
Sounds easy? It is. And works wonders.
That’s how it’s done:
The deep breathing stimulates a nerve that connects those brain areas that calm you down.
Regular exercise can be a real outlet for stress in many ways:
No time? No excuses !
Even if you do not want to take the time for a complete workout, get off at a bus stop earlier and walk a bit on foot. Leave the car and take the bike. Take 10 minutes for a walk.
Any kind of exercise helps you to get your circulation going and to think clearly.
Especially when you are stressed out, there is a very simple way to keep your blood sugar stable. Namely, by always having healthy food within reach.
In this way, you can break the vicious cycle of the hormones insulin and cortisol while keeping the neurotransmitters in your brain on their toes.
Dopamine, acetylcholine and serotonin are the neurotransmitters that play a crucial role in your mental fitness :
By optimizing these neurotransmitters through proper nutrition, you give your body the chance to better manage stress in the long term. High-protein foods provide you with the building blocks for dopamine and acetylcholine, while healthy carbohydrates such as fruits, vegetables and sweet potatoes help in serotonin production.
Remember the last stressful situation you experienced. What did you focus on your attention on? I type, you thought of what you did NOT want. The abuses, the problems, topics you did not want to accept …
One of the most effective anti-stress methods is saying “thank you”. I guarantee you, it works. By the way, scientists, too, have proved that.
What are 5 things you want to THINK for today? About which you can be happy? Be it the weather, you may have a roof over your head, enjoy your favorite drink, see and read (eg this article here) or simply that you are healthy.
Whatever it is, write it down. Every day.
So you focus on the POSITIVE things in your life. With good feelings, your stress level drops and maybe you realize that despite everything, you are not feeling so bad. You do this for 14 days and try not to name anything twice. In the end, you may even find that you hit it “pretty well” … who knows?😉
It’s a good idea to have a thank you logbook for that. I use these notebooks for my ideas and also for the things that I am grateful for in my life.
When we laugh, our body releases happiness hormones, endorphins – it does not matter if we laugh “artificially” or find something really funny.
Fake it, till you make it!
Endorphins are the archenemies of our stress hormone – when you laugh, you automatically lower your stress levels.
Humor and laughter also seem to have so many other positive effects on our health and fitness that some researchers have been busy laughing for just over half a century.
I can well imagine that the ladies and gentlemen of science have fun with their job.
If you do not want to laugh for no reason, you can always ask a simple question: “What is funny about this situation?”
You can also “put on” funny people in your field of vision: Your boss in the Bugs Bunny costume with a carrot in his hand? The unfriendly seller with propeller cap? There are no limits to your imagination.
It may well be that you then notice by your grin. It’s best to prepare a suitable excuse in advance.😉
How much laugh is enough? If you ask me: 24 hours a day. Michael Miller, a laughter researcher at the University of Maryland, recommends laughing at least 15 minutes each day, as well as regular physical activity.
Laughter is also for no reason. So, “Ha ha ha, hi hi hi, ho ho ho …!”
It’s best to stay serious.
Stress is a really serious matter.
How well sex can work against stress, you know. That sex is more fun for two than alone, too.
Sex with the partner is even five times better, says Stuart Brody of the University of Paisley.
And we know that sex and running have a lot in common.
Researchers have actually found that sex and other “partnering interactions” effectively lower cortisol levels.
And if you really want to relax, you can get creative and integrate the 6 other stress reduction methods into the shared adventure:
You are welcome to neglect the 3 minutes from the headline for this stress reduction exercise.
The previous methods are effective – and all seven are about symptom control . It is even better when stress does not even occur.
Why do some people rest on the road, for example, while others remain calm?
The solution is obvious: there is only one person who can distress you – you yourself.
We stress ourselves by giving a negative meaning to a situation. When we think in the wrong direction. If we set the wrong goals – or pursue goals that are not our own.
We also become stressed when we do not want to accept things that we can not change: weather, traffic, someone does not behave the way we want.
We stress when we take responsibility for our lives .
This creates mental stress through thought patterns that we are usually unaware of. Which we do not recognize, because we have made them a habit for years and decades.
The good news: thought-stress is a behavior. And we can change our behavior.
The easiest and fastest way is, if you are looking for support from a coach.
A good fitness coach recognizes negative thinking patterns, makes them aware together with you and helps you to quickly replace them with new, healthy ways of thinking.
A good fitness coach knows stress reduction exercises – mental tricks – with which you relax within seconds and then bring you into a state of mind that makes you successful. For example, before and in a competition, but also in everyday life or in important situations at work.