- Mental Health
Escape From Stress
Do not let your life be Stress-dictated
8 Strategies to help you escape from everyday stress
You can already hear the phone ringing before you even open your office door. On the mailbox there are countless messages, most of which await an immediate answer.
You are a popular person, and everyone wants something from you. You do several projects at a time, eat a sandwich on the way to your customers, mostly get home long after the evening news. You feel rushed, hunted and driven. Your life is a constant stress.
Stress is an endemic disease
Stress was recognized by the World Health Organization as one of the major health threats of the 21st Century. It is a widespread disease. Almost one in four working adults suffers from stress.
Stress is a serious problem in our competitive society. The typical symptoms of stress include headaches, palpitations, insomnia and diarrhea. Stress has been noted among children in school, among students at the university, in adults in the workplace and in marriage, even during sex. You can finally put an end to this stress.
The following steps will help you bring back more peace and strength in your life:
- Breathe properly!
With the right breathing technique you immediately alleviate your tension and stress symptoms such as palpitations. Fill your lungs completely with oxygen-rich air. Take advantage of the large capacity of your lungs - breathe deeply and slowly. Include in your belly when breathing. Exhale slowly, so that your diaphragm contracts and moves downward. The diaphragm separates the upper body from lower body and is one of the strongest muscles in our body.
It is the most important part of the respiratory muscles. Count slowly to two on inhalation and hold the breath for a second. The abdominal wall bulges forward. Then slowly breathe out again also lowering your abdominal wall again. Avoid raising the shoulders or a pinched abdomen. Repeat the breathing exercise for one to two minutes - already you are internally at rest and the inner tension subsides.
- Avoid too many negative news
In the morning you read about the bad news of a new day in the newspaper. On the radio, you hear reports on the ongoing global economic crisis, and at night on TV you see pictures of terrorist attacks in the near and distant world. This only stresses you more as it adds to your list of worries. Limit the negative news. Select only one channel that brings you closer to the events of everyday life, this way you will not miss anything.
- Think of nice things
For example, during your lunch break, go to a quiet place in your imagination and make a little trip to your favorite place from your last vacation.
In this dream you can, for example, travel to a shaded bench in the Caribbean. Watch the seagulls as they accompany the small fishing boats. Listen to the waves splash against the harbor wall, and smell the scent of the salty sea. Already your heart beat calms and a smile runs across your face.
Laughter is the oldest of human medicine. Laughter stimulates your immune system, activates your muscles and your metabolism, relieves pain, promotes relaxation and creativity. And all that without an additional payment at the pharmacy and completely free of side effects.
Do not fret over a spilled cup of coffee or an incorrectly secured file. Laugh at yourself, or just smile vaguely. You think that's ridiculous? Your body reacts positively to it! You manage to distance yourself from the situation, and you can face the stress relaxed.
- Learn to say "No"!
Well who can say "no" nowadays? Say "Yes" and think "No" is usually simple at first glance, if you want to avoid an unpleasant situation. But in doing so, you get yourself into a pressure of expectation.
Learn to politely, but firmly, say "No". You do not arouse any false expectations that you would have to disappoint later anyway. So if you are asked to take over an unpleasant job for someone, then please feel free to think about it. Clarify for yourself if you want to accept this job or not. If you do not want to do this work for him/her, tell the petitioner deliberately and clear "No, thank you."
- Exercise regularly
Stress puts your body at high voltage. It then forms the stress hormones: cortisol, epinephrine, dopamine and norepinephrine. These stress hormones prepare the body for flight or fight. And precisely these stress hormones can be broken down and reduced with sporting activities.
Exercise not only helps in reducing stress hormones, but also helps you avoid stress. It gives you time to think for yourself and to relax. A fit person is more powerful, he/she can do much better at dealing with stress and tension. Begin to jog or ride a bike three times a week. Start with a small time frame of about ten minutes, and increase slowly.
- Pay attention to your eating habits
Avoid eating while working. Do not eat while walking or standing. Take time for your meals and create a short rest before a meal. Take a walk after lunch, and you will clearly feel the relaxation in your body.
- Get plenty of sleep
There are no set rules for a healthy sleep duration. For one 6 hours is sufficient and the other may need ten hours of sleep for regeneration. Always go to sleep at the same time. Find out the best personal alarm time for you: If you feel whacked and disoriented when woken up by the alarm clock, then adjust the alarm tentatively ten minutes forward or ten minutes backward.