How do you escape from life
For each of us there are different things that can cause stress in everyday life. It can be a mountain of work, nerve-racking car traffic, but also a family argument. Stress is a natural physical response to psychological or physical stress that we believe we cannot cope with. If we perceive a situation as stressful, then we release more of the stress hormones adrenaline and cortisol. Stress is not harmful per se. It can be useful because it leads to increased motivation in dangerous situations. Chronic stress, however, puts the body in a permanent state of activation, which leads to exhaustion. If you are constantly stressed, you have a higher risk of having a heart attack or stroke. Inner tension and difficulty concentrating are the first psychological consequences of constant stress. But you shouldn't let it get that far!
Take a rest
If you want to escape the stress of everyday life, you have to slow down. It starts in the morning. Don't let the smartphone wake you up, tempting you to check the first messages and emails before you get up. Take a simple alarm clock or let soft music wake you up. Make sure you have time to switch off during the day as well. The body needs the alternation between tension and relaxation. Schedule fixed breaks every day and stick to them. Also make sure you get enough sleep. You should spend at least seven hours. In order to achieve a peaceful and restful sleep, rituals help. The same procedure before going to bed prepares your body ideally for sleep. Also make sure that the bedroom is calm, cool (16 to 18 degrees is ideal), and dark.
Even if you don't want anything else after work than just stretch out on the couch and put your feet up: it's better to get moving. When you exercise and use your muscles, your body begins to break down the state of arousal caused by stress. The accumulated stress hormones are replaced by happiness hormones such as endorphins and serotonin. These signal to your body that it no longer needs to produce any more stress hormones. An evening on the couch can also relieve stress because you can calm down, but not as quickly and effectively as when you are moving. Take a long walk, jog for half an hour or take a bike tour. Dancing is also a real stress killer: the combination of exercise and music is fun and healthy.
In stressful situations, the bronchi widen so that they can take in more oxygen. Your breathing becomes quick and shallow. The simplest breathing technique in times of extreme stress is abdominal breathing: For this, sit upright, your back should be completely straight. Put one hand on your stomach, close your eyes and then slowly take a deep breath through your nose, counting to four in your mind. Then hold your breath for a brief moment (count to four again) and then slowly let it out through your mouth. Again, you count to four in your mind. After exhaling, hold your breath again and feel how empty your lungs are (count to four again). Keep doing this until you feel better. The hand that goes up and down on your stomach shows you that you are breathing properly.
Mental exercises such as mindfulness training, meditation and yoga work through various messenger systems in the body, but also through the vegetative nervous system. This is a kind of control center in the central nervous system and controls vital processes such as breathing, heartbeat and blood pressure. The training specifically activates the parasympathetic nervous system, which has the role of the "resting nerve" in the autonomic nervous system. This means that it dampens certain body processes such as breathing, heartbeat and muscle tension and ensures that we relax and recover. The exercises have in common that you find peace and focus on yourself. Find the practice method that suits you best. Online courses or apps help you to integrate them into everyday life.
Strengthen your resilience
To better arm yourself against stress, you should increase your resistance. For example with the Univ.-Prof. Dr. Wolfgang Lalouschek developed the MY21 program. The three-week program offers you daily video instructions as well as simple tips and exercises that noticeably improve your well-being and thus strengthen your immune system over the long term. You can find the program for free in the Wüstenrot klickmal app. A new task will be activated for you there every day for 21 days. At the end of each day, you can write down your notes and experiences. Get the Wüstenrot klickmal app and start your program.
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