Home RelaxationStress Anti-stress: The 10 best tips!

Anti-stress: The 10 best tips!

by Josephine Andrews
Published: Last Updated on 148 views

Nervous stress cannot always be avoided. But you can arm yourself against it – with a changed awareness and behavior. We have ten anti-stress tips for you! Read more here.

1. Perceive stress factors

It is not so easy to perceive your own tension. Most people are focused on continuing to function when they are stressed . They therefore ignore warning signs of the body – such as tiredness, headache, stomach or back pain. Many people only react when they are on the verge of collapse.

The first step is therefore to learn to recognize the signs of stress at an early stage in order to avert the worst consequences with self-help strategies. Typical stress symptoms include:

  • feeling of inner emptiness
  • irritability
  • social withdrawal
  • listlessness
  • no more recovery possible
  • chronically elevated level of arousal
  • limited performance (mental and physical)
  • high blood pressure
  • cardiovascular diseases
  • muscle tension
  • headache and back pain
  • sleep disorders
  • Gastrointestinal complaints
  • long-term weakened immune system
  • increased susceptibility to disease

What you can do:

Observe yourself and write down answers to the following questions:

  • What physical and mental symptoms do you feel?
  • How do you think and feel in a stressful situation?
  • When and how does improvement occur?

2. Analyze stress stimuli

What is it exactly that stresses you out about certain situations? Is it the hectic everyday life, the family situation or friction at work? For seven days, try to differentiate for yourself when you feel stressed, in which situations and under which conditions.

What you can do:

  • Ask yourself: when do stress symptoms appear? (time, day of the week, etc.)
  • Are you influenced by other people – for example family, friends, colleagues?
  • Do certain tasks or requirements stress you out?
  • How much pressure do you create yourself?

3. Become aware of the spiral of stress

Stress often causes anxiety. However, negative expectations cause additional physical and mental stress. Fear blocks the brain . A spiral of harmful thoughts arises, which often has worse consequences than reality.

It is therefore important to be aware of such mechanisms. Have you perhaps stressed yourself completely unnecessarily this week?

What you can do:

Write down the situations, thoughts and fantasies associated with stress – so that you don’t fall into the negative expectation trap next time!

4. Identify causes

In a fourth step, you get to the root of your fears: Why are you upset at all? Why are you so easily discouraged?

To do this, you have to dig a little into the past: are these patterns you have carried with you since you were a child? Do you still need them? Why can’t you show weakness? Where does perfectionism come from? What would happen if you weren’t strong for once? Check yourself honestly!

What you can do:

These questions will help you figure out why you’re struggling in certain situations:

  • Have I always been like this?
  • How did I experience fear as a child?
  • What situation do I remember?
  • When did I first feel faint?
  • Who did I talk to about this?
  • Who are the people related to it?
  • Who or what makes fainting worse?
  • What are my weaknesses and strengths?
  • What has changed?
  • Recap the stressful factors in your life. What is striking?

Please note: in every phase of life we ​​deal with stress differently and evaluate it differently. If the resources decrease with age, the patterns formed in childhood are often activated. It’s not that easy to spot them.

5. Eliminate stressors

Now follows the concrete implementation of the knowledge gained so far: Step by step you now differentiate what external and what internal stress factors are in your everyday life. What can you change about the objective circumstances?

Talk to colleagues? organize help? Change the schedule? If the situations cannot be influenced, it is still possible to reconsider your inner attitude in this regard.

What you can do:

  • Write down your stressful events, thoughts, evaluations, and how you are feeling.
  • Think about the consequences and think about your behavior.
  • You allow discussion with yourself about the process of your evaluation.

6. Arm yourself mentally

What happened if? Thinking through scenarios in all variants helps to reduce unnecessary fears. By imagining the possible consequences of certain situations, we learn to adjust our responses.

self test:

  • Think about your personal stressful situations: what did you feel about it?
  • What could relieve your stress? Insert a favorite CD in the next traffic jam? Walk around the block?
  • Challenge negative thoughts like “I can’t do this”. Is that right? Where’s the evidence? Are such thoughts helpful in achieving the goal?
  • Take the wind out of your sails: what’s the worst that could happen if you miss the conference because of traffic jams or the presentation isn’t perfect? Write it down specifically.
  • Would you endure the situation better if you got a lot of money for it? What does that say about your fears?

7. Change behavioral patterns

What we think shapes our brain: Thought patterns activate the same nerve cells and pathways over and over again. After some time, this process becomes automated and then runs unconsciously. However, you can influence this and restructure the brain: This does not work immediately, however, but requires some patience and training.

When reprogramming the neural networks, mnemonics and visualizations help. It can also be signs and symbols or initially a small realistic goal, for example mastering the daily commute to the office.

Formulate solutions such as “Next time I can leave earlier or use public transport”.

Because: While you are discussing with yourself, you are already developing new, low-stress thought patterns. Determine the place, time and situation when your rethinking should begin.

8. Create positive thought patterns

These thought patterns help in situations where you cannot change anything.

  • In the next traffic jam, I’d rather plan my next vacation in my head and not think about how the company will react if I’m late.
  • If negative thoughts arise, I go for a run outside.
  • What is the most beautiful thing that can happen now? What have I always dreamed of?
  • I end the thoughts by listening to music.
  • I promise next time…
  • I don’t think I’m doing anything, eg…

9. Find mottos

In this phase you develop individual forms of positive auto-suggestion. Everyone should find their own formula – like a kind of inner mantra. Your mottos must develop from your personal situation and cannot be predetermined.

In order for your new thought patterns to take on a life of their own, you have to keep at it and practice again and again. Only when a certain stressful situation no longer bothers you in the long term do you move on to the next one. You will discover that there are countless stressors that can be changed in this way.

You may also find a motto that applies to many situations in your life. For example “I don’t need to prove to anyone anymore that I’m perfect”. Your positive mantra accompanies and protects you!

10. Anti-stress toys

Are you still in the midst of hectic everyday life? There are various toys that you can use to relieve stress . This includes:

Coloring book for adults and mandalas

By creatively painting areas you are mindful and concentrate on the here and now. This has a calming effect. Creating art significantly reduces the stress hormone cortisol – regardless of ability.

stress balls

Stress balls are one of the oldest stress relief toys. When you’re stressed and cramped, repeatedly squeezing and releasing a stress ball will help you relax.

Aroma-Therapie

Certain scents have a relaxing effect. One study found that people who inhaled a calming essential oil blend of lemon , eucalyptus , tea tree oil, and peppermint felt less stressed and depressed than those who didn’t. Lavender oil is also good for stress relief.

An essential oil diffuser is a quick and easy way to enjoy the stress-relieving benefits of aromatherapy at home.

Learn more about essential oils here .

Foot reflexology device

A foot reflex zone massage device loosens the muscles and relieves tension. It also supports the organs and supplies the body with new energy.

Find out more about foot reflexology here .

Why is stress management important?

Stress management is one of the most important pillars of health, along with exercise and a healthy diet. What use is a slim waist or daily jogging if you can’t find any rest at night, feel constantly overwhelmed and even the slightest tension leads to nervousness, loss of performance or illness? Stress has its roots in the brain.

The “deeply anchored learning patterns” there cannot be repaired with yoga courses or wellness weekends alone, warns Professor of Medical Psychology and Behavioral Immunobiology Manfred Schedlowski from the University of Essen.

Ultimately, it is our own evaluations that decide in the long term what power stressors have over us. The daily traffic jam, a nagging husband or envious colleagues: when the stress becomes too great, many people feel increasingly helpless.

But it can be changed by thinking exercises: “Stress competence can be trained like a muscle,” says Schedlowski.

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