Relieve Stress – 21 Things To Help With Stress – Vigorous Herbs
Stress if not handled properly it may lead to the brain. But what should you do if the stress overwhelms you, paralyzes you, or even makes you sick? We will show you ways how you can better deal with stress and how to successfully reduce it.
Herbal supplements for anti-stress: Omega Rich
Positive stress increases alertness and promotes productivity. Anticipation or ambitions for things, for example, motivate people, and by mastering tasks additional positive experiences are made, which in the end even strengthen self-confidence. However, if the stress level is too high, we feel overwhelmed. If the stress then lasts for a long time, recovery is neglected, or dealing with it is disturbed, it becomes more and more difficult to relieve stress. Constant availability, stress at work, or time pressure in your free time make it difficult to reduce stress. If the body goes into a permanent state of alarm, the possible consequences range from stress to burnout, depression, and organic diseases.
What is stress
Stress stands for physical and psychological reactions to external stress. With stress reactions, the body wants to accelerate decision-making in the event of danger. Stress mainly arises when we feel that we are not up to a task. Processes in the body change in the process. Adrenaline and noradrenaline are released. Somebody functions such as heartbeat and breathing are accelerated and others are slowed down.
But above all, everyone experiences stress differently. What does not interest one person creates tension in the other. Dealing with stress is also different. While some people relax quickly with certain things, others have a hard time getting out of the spiral of thought.
Stress Symptoms and Triggers
At the latest, when the stress predominates or even the quality of sleep decreases during leisure time, regeneration falls by the wayside, and stress management becomes more difficult. If you want to reduce stress, you first have to listen carefully to recognize symptoms and stress triggers. Long-term stress, in particular, has many faces. From circulatory problems and joint pain to gastrointestinal diseases and skin reactions, everyone reacts differently to chronic stress. Well-known symptoms such as insomnia and fatigue are common, but they are just one of many symptoms of stress.
In order to be able to reduce stress effectively, it is important to also know the triggers. A stress diary can help to better recognize stressful situations and to cope with them more easily in the future. Reflecting on stress also helps to recognize negative patterns that increase stress, for example through one’s own reactions.
Relieve Stress – 21 Things to Help With Stress
Stress has a major impact on well-being. The earlier something is done, the easier it is to reduce stress. Long-term stress can cause severe exhaustion that goes beyond a state of fatigue. Basically, there is short-term and long-term stress management. While you can use some techniques in acutely stressful situations to relieve stress, long-term techniques can help you prepare for stressful situations. Long-term strategies should always be the basis of healthy stress management.
# 01 – The Basics – Accepting Stress
Negative stress rarely fits into life. If you find it difficult to accept stressful situations, additional pressure builds up in you and it becomes more difficult to reduce stress. There’s nothing wrong with admitting when you’re overwhelmed. On the contrary! It happens to everyone and is the first step in managing stress healthily.
# 02 – Mindfulness – Responding Correctly to Stress
It is in the nature of stress to accelerate reactions. That dates back to a time when people had to act quickly when faced with danger in order to survive. Even today, stress increases the need to act. Interrupt thoughts about to-do lists and what else you need to do today. Instead, be mindful and focus on the here and now. If you do one thing and think about the next thing, more pressure automatically builds up.
# 03 – Take a deep breath
Stress changes breathing. This becomes flatter in stressful situations, which means that the chest is constantly under basic tension. To reduce stress, you can breathe deeper in stressful situations and allow yourself a little more time to exhale than to inhale. This automatically relieves tension in your chest. Breathing techniques also help you stay mindful by focusing on your breathing and not getting lost in your thoughts. The simplest breathing technique is to count the breaths. When you have counted to 10, just start over. You will see that this is not that easy in stressful situations.
Tip: The best way to reduce stress with the help of breathing is to also breathe into your stomach. To do this, simply stretch your stomach out when you breathe in and pull it in again when you breathe out;
# 04 – Get enough sleep – For emotional stability
Those who are tired react more emotionally and are significantly more prone to stress. Deep sleep is a natural inhibitor of anxiety and restlessness. Especially if sleep disorders have already developed due to stress, it becomes more and more difficult to keep up with the sleep quota. However, restful sleep is one of the best ways to reduce stress. In addition to getting enough sleep, also ensure good sleep hygiene (behavior for healthy sleep), for example by having your bedroom the right temperature (16 to 18 degrees) and well ventilated, you have regular bedtimes and you have enough time before going to bed Calm to come.
# 05 – Yoga
Yoga effectively ensures a good work-life balance. The goal of yoga is to bring the mind and body together. Mindfulness for movement, breathing, and thoughts effectively relieve stress. Strengthening and simultaneously mobilizing (stretching) asanas (exercises) also strengthen the supporting muscles and at the same time relieve imbalances in the muscles (tension). Daily 5 to 10 minutes of yoga in the morning or in the evening effectively relieves stress and promotes concentration and vitality.
# 06 – Balance through hobbies
The distance to stress brings calm and this is best achieved through a balance, such as hobbies. Hobbies in particular, which are in stark contrast to the stress triggers, bring a good balance and effectively reduce stress.
# 07 – Addressing Problems
If stress has interpersonal causes, it can help if stress-inducing conflicts are addressed with other people. Communicate excessive demands in private too. This will prevent false expectations and further pressure from future stress.
# 08 – MBS
MBSR is a mindfulness-based stress reduction. The exercises consist of a combination of meditation, yoga, and mindful body awareness. The effectiveness of stress relief through MBSR has been extensively researched and proven over the past few decades. Most health insurances therefore also subsidize MBSR courses.
# 09 – say “No!”
Stress reactions are the result of excessive demands. Especially with people who are difficult to say “No” and who are already stressed, more and more stress builds up with every further willingness to help. It is then more and more important to give rejections from time to time.
# 10 – Social contacts
A stable social environment makes it easier to reduce stress. People you can open up to are particularly helpful. However, social contacts are often neglected in stressful phases of life. If you then try to compensate for all the things you missed during the week on the weekend and meet important people in between, such encounters will be anything but relaxing. Consciously take time with people who are good for you and helpful to you in order to reduce stress.
# 11 – call it a day
Do not take any work home with you and make a conscious decision to call it a day after work. When you have finished working, put your work thoughts to one side and do not worry about them until you start working again.
# 12 – Avoid improper coping with stress
Incorrect coping with stress is usually a learned behavior pattern that has a negative impact on other areas of life. Behaviors for incorrectly coping with stress can be resigned, evasive, or even aggressive. Such behaviors for incorrectly coping with stress then range from the total repressing of problems, through increased consumption or addiction behavior, to the radical rejection of tasks or even bullying other people as compensation.
# 13 – progressive muscle relaxation (PMR)
Progressive muscle relaxation is a relaxation technique in which muscle groups are systematically tensed and relaxed. Body and mind influence each other. Progressive muscle relaxation uses this in the other direction. The exercise takes about 20 to 30 minutes. During this time you wander from muscle group to muscle group and tense each group individually for 10 seconds and then relax them for about 30 seconds. Start with the arms, over the neck and shoulder muscles, the facial muscles, the stomach, up to the legs and feet.
# 14 – Digital Detox
The average smartphone user unlocks their cell phone around 80 times a day – roughly every 12 minutes. The reason: Digital platforms are motivated to get as much time and attention from users as possible. Clicks and dwell time on apps and websites are the currency in digital business. Above all, the fear of being able to miss something stoked. The constant availability in combination with over stimulation due to an overabundance of information becomes a burden and creates stress. Reduce stress by consciously taking digital time off. Switch off your cell phone and laptop regularly and use offline time to relax. You should also consciously take the time to use your devices, for example by only checking your emails or social media once a day. This can be very unusual at first, but over time it creates healthier routines, and the digital stress decreases.