Vigorous Herbs

Active Stress Management – How Do You Do It Right? – Vigorous Herbs

For most people, stress is part of everyday life. That’s not bad – as long as you use it sensibly. The supreme discipline of stress management is active relaxation. Here’s how it works.

Active Stress Management - How Do You Do It Right - Vigorous Herbs

Active Stress Management – How Do You Do It Right – Vigorous Herbs

Even if our normal usage suggests something else: Stress is basically not a bad thing. It is a normal, healthy response of the body to situations that we perceive as stressful or dangerous. The problem only starts when this feeling becomes permanent. With this permanent alarm, the stress begins to drain the substance and the stress hormones such as adrenaline and cortisol are no longer broken down.

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This is exactly the point at which it becomes dangerous and the body overwhelms itself. Man’s survival instinct now becomes his greatest enemy. Called: negative stress. If we don’t do something about it, it can lead to a variety of serious health problems such as heart disease, high blood pressure, diabetes, obesity and depression.



Basically, a distinction can be made between physical and psychological symptoms. Typical physical symptoms are gastrointestinal and cardiovascular complaints, migraines, breathing difficulties, insomnia, a high heart rate or frequent colds and infections. Of course, this list is not exhaustive. Many patients also report a decrease in sexual interest, poor concentration and forgetfulness.


Almost more symptomatic, however, are the psychological and psychosomatic symptoms. Many people who are under severe stress suffer from an inability to relax and a tendency to become easily discouraged. Affected people often feel frustrated, restless or moody, and have low self-esteem. In extreme cases, this can lead to depression and loneliness. So-called burnout has also almost become a widespread disease. Most of the time it is directly related to too much psychological stress at work.


It is therefore all the more important to deal intensively with reducing stress. Even if there may be no “right” or “wrong”, active relaxation is considered a particularly helpful means of dealing with the stress of everyday life. Because one thing is clear: stress does not vanish into thin air. You have to actively face it and consciously take time to deal with stress.



Active stress management now means actually taking matters into your own hands and countering the negative feelings of stress with your own positive experiences.


Physical activities as well as breathing and relaxation exercises are among the most convenient and quickest measures that can be taken against stress. Exercise helps lower levels of stress hormones such as adrenaline and cortisol and stimulates endorphin production. Endorphins are the body’s own chemicals that have an analgesic effect, counteract pain and stress and ultimately increase well-being and happiness.


The following compilation of recommended treatment approaches and therapies should help you to find ideas and your individual way of relaxation. Of course, the list is never complete. Basically, what is good is good.



Physical activity as well as breathing and relaxation exercises are among the most convenient and quickest measures that can be taken against stress in many situations. Exercise performed under medical supervision is a proven means of managing stress. Exercise, brisk walking, running, dancing, cycling, and yoga are tried and tested methods of lowering the level of stress hormones such as adrenaline and cortisol and stimulating endorphin production. Endorphins are the body’s own chemicals that have an analgesic effect, counteract pain and stress and ultimately increase well-being and happiness.


They are also behind the phenomenon of “runners’ high” , which often occurs when running longer distances. In general, the feeling of relaxation and relief follows immediately after physical activity. When we feel physically good, it also increases our self-esteem.



Stress and sleep influence each other. If we do not get enough sleep, we do not wake up refreshed and rested and are not ready to cope with our daily tasks, which in turn leads to stress. Stress also often leads to our thoughts circling endlessly and we cannot fall asleep because of it. Ideally, avoid taking insomnia medication and adopt an evening routine that prepares you for sleep.


Avoid caffeine and excessive alcohol consumption or eating too late. Take a warm bath. Before going to sleep, read a book (it shouldn’t be too demanding) to distract yourself from everyday worries and try to go to bed at the same time every time.



Use a relaxation technique (such as daily mindfulness exercises) to help you relax. To do this, you can come up with a mantra or simply repeat a word or phrase that evokes positive associations in your head – for example “love”, “peace” or “I have everything under control”. This is basically a method of self-hypnosis that can be used anywhere, anytime. Don’t be discouraged if you don’t feel something right away: like all skills, the art of relaxation must first be learned.


Different types of yoga and breathing techniques can help reduce the effects of stressful situations that arise during the day. Your body will experience these moments of relaxation as a beneficial response to the tense lifestyle we all experience every day.


The approaches described above are practical in that they can be practiced almost anywhere, anytime. But now we will turn to our mental posture and introduce some simple tricks to increase our well-being and mental health. In addition, we will deal with techniques that make our everyday work more manageable – and reduce our stress in the process.



Almost all endurance sports are among the tried and tested methods of coping with stress. Jogging, cycling, Nordic walking and spinning are particularly popular – but there is nothing against inline skating or cross-country skiing. It is enough to get moving two to three times a week according to your personal capabilities. And if they just walk briskly at the beginning or take regular breaks, that’s okay too.

It’s not about setting new personal bests, running a half marathon or qualifying for the Ironman Hawaii – on the contrary. Such ambitious goals often cause additional stress. The basic idea is to deal with yourself and your own body. At the same time, the body releases various happiness hormones and actively works against negative stress with positive signals.


Meditative and relaxing sports or techniques are just as good and popular. Yoga and Pilates, for example, are very effective means of reducing stress. A good body awareness and sufficient rest are necessary for these exercises. Both can help so that you can relax, focus on yourself and forget or at least reduce the stressful issues. Autogenic training is also extremely popular. This technique, known as body therapy or self-hypnosis, specifically focuses on reducing stress and on psychological stress.

Many of these meditative exercises have the advantage that your exercises and techniques can be practiced almost anywhere, anytime. Do not be discouraged if you do not feel something immediately: Like all skills, the art of relaxation must first be learned. But your body will thank you for the exercise and these moments of relaxation.


Mindfulness therapy is a comparatively young but increasingly important technique. Mindfulness is a particularly active form of attention. In it, inner and outer experience should be perceived value-free and without prejudice. This includes thoughts, feelings and physical sensations, but also the environment, its noises, smells and possibly other people. The idea of ​​mindfulness meditation is to perceive the world and the things in it without classifying them into categories of wrong and right.

The purpose of this is to relieve stress and achieve relaxation by relieving the pressure of assessment and general circumstances. Once everything is essentially accepted, it is easier to find healthy ways to deal with it. This applies to both professional and private issues as well as problems such as illnesses, breakups or negative feelings.


More and more people are living alone. Human contact is also no longer required for many everyday things. All the new technologies of the last few decades have given us a lot, but unfortunately also took a lot in this sense. Because many underestimate the negative effects that a lack of contact with other people can have.

Conversations and interactions allow us to see life and its challenges from a different perspective. A resilient network of friends, family, work colleagues and all sorts of other contacts can help a lot in solving problems and surviving difficult or stressful situations. In the long term, a familiar, social environment that is characterized by active listening and genuine care is the basis for a balanced and stress-free life.



It might sound like an odd tip, but have you ever noticed how good you feel after laughing heartily? Laughter is arguably the most direct method of stress relief there is! Laughter relaxes the body, relieves physical stress and tension and relaxes the muscles for up to 45 minutes. It has been proven that laughter lowers blood pressure and stress hormone levels, improves heart health, releases endorphins and creates a feeling of well-being.


Stress has many faces. And most people are probably familiar with the feeling of no longer knowing “where your head is”, because of all the obligations, tasks, wishes and constraints. And that doesn’t just apply to the job. In such stressful situations it is important to look at the tasks individually, to categorize them and to consider whether they can also be carried out differently. A priority list gives you the right overview.

And then it’s time to go for the bacon! Try not to put things off any longer and work systematically from above using your list. Delaying things and constantly working on tasks in parallel means that you are constantly under stress because you have in the back of your mind that there is still something to be done. So: Stop Starting, Start Finishing.


Stress relief is not a weekend thing and it usually takes a while for a lifestyle change to actually take effect. However, this change is necessary for sustainable success in reducing stress. A long vacation or a cure can be a good start.

But then also correctly! Use the time available to do something good for yourself. Whether it’s a hike in nature, a wellness cure or a beach vacation: it is important that you find yourself and actually use the vacation to cope with stress. If you just stay at home for a week and maybe even check your work e-mail from time to time, you shouldn’t be surprised if you don’t get the relaxation you want. Prepare this time conscientiously and then it can actually become something with the stress reduction.



Whatever they do – take care of yourself and don’t forget that stress and worry are part of normal life. Accepting this, appreciating and maintaining balance is an important element of a healthy life. However, stress management and stress relief techniques are not magic techniques.

On the other hand, learn to fundamentally reduce stress over time and find a healthy balance. Because stress is part of life – and that is not a bad thing if you are aware and healthy about it immediately. Don’t let stress rule your life, take matters into your own hands. It will be worth it.

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