What is stressful in life
Live with stress
Avoid You stressby putting your stressful situation into perspective. Ask yourself the following questions:
- How bad is that actually?
- Am I dying from it?
- Will I be severely disadvantaged as a result?
- Do we have nothing left to eat?
- Am I losing my job?
Avoid negative ideasOne shouldn't think of the worst right away. Stressful situations are often overrated. Don't waste your energy fretting over what could happen. Think positively. Make a list of the positive factors in the situation.
In stressful situations, people tend to control their actions too much, which often leads to mistakes. In order to be able to call up your performance even under pressure, you should start working immediately instead of taking too much time to get in the mood before, for example, a lecture or presentation. In stressful situations, it is best to distract yourself with singing, whistling or counting backwards, because according to the psychologist Sian Beilock (University of Chicago), this is how the prefrontal cortex, which acts as working memory in the brain, takes care of the processes and thus protects against negative ones Thought is blocked.
Also try to get the stress under control better
- through physical fitness: There is no doubt that you can cope better with stress when you are in good physical shape. Good fitness not only has a positive effect on your brain, it also makes life longer. To get or stay in shape, you need a regular exercise program. The following basic rule: three times a week physical exertion will cause you to get out of breath and sweat properly.
- Eating habits: Nutritionists agree that fewer saturated fats, more high-fiber foods, fewer calories, more starchy foods, and less cholesterol are beneficial to a healthy diet. Caffeine, nicotine, and concentrated sugar increase stress levels. Therefore, pay attention to your eating, drinking and smoking habits.
- EU stress, i.e. take small breaks in your daily routine. The body's natural rhythm is: work - rest - work - rest ... Make sure you take your breaks. It is also good to take small breaks at other times during the day, if possible. Important: Set the internal clock to zero, so to speak. Take the break more consciously. The decisive factor is not the length of the break, but the fact that you are taking a break at all.
- Relaxation techniques: Yoga, meditation, autogenic training or Progressive Muscle Relaxation are assistive techniques for deep relaxation. Because they are easy to use, autogenic training and progressive muscle relaxation are ideally suited for deepening relaxation during work or during "breaks". As quietly and peacefully meditating people look, researchers found that there is much more going on in the heads of meditating monks than in those of resting test subjects. With the monks especially they were Gamma waves active, which are associated with both transcendental experiences and high cognitive performance. Meditation also leads to changes in the brain substance, with a higher density of nerve cells in various areas of the brain after several weeks of regular meditation. Additional nerve cells may even grow during meditation.
According to recent research mainly influenced yoga Mood swings and anxiety disorders are stronger than running or other sports, which could be due to the neurotransmitter γ-aminobutyric acid, a messenger substance in the brain, because this neurotransmitter dampens excitement and calms you down. Yoga raises the level of this neurotransmitter in the brain and thus helps to regulate the nerve activity in the brain, which is disturbed in people with severe mood swings or anxiety disorders, because their brains release significantly less of this messenger substance. Obviously, yoga naturally rebalances brain chemistry.
- Conscious breathing / breathing techniques: Breathing changes first under stress; on the other hand, breathing is the first to be controllable. Breathe slowly and regularly, this will relax you. They reduce the stress level. Suggestion for a simple breathing technique in 5 steps. Each breath should be completely relaxed so that you can feel your stomach move and the abdominal muscles relax.
- Breath 1: Breathe in deeply and then exhale again. For the next 4 breaths, do the same as you did for breath 1. When you breathe in, you tense a certain muscle group, when you breathe out, you relax it again.
- Breath 2: feet
- Breath 3: hands and upper body
- Breath 4: jaw
- Breath 5: Lower abdomen
- Preparing for your job
- To avoid stress it takes a thorough preparation. This applies to your job, but also to your private life. Make sure you have the knowledge and skills you need to do your job. When you know that you have a hard day at work and prepare yourself for it mentally, you will be far less stressed. A lack of training is also a major stress factor. If you think that applies to you too, do something about it now.
- You can do it Order and overview at work: The causes of stress and fatigue can also arise from the uncertainty that results from a lack of overview. So keep it tidy. Make sure that your workplace is clear, you can find everything and that you can only deal with one process at a time and that you can assess the overview for the next tasks.
Some advice and techniquesWith all change techniques that try to mentally change human behavior and thinking, it must be taken into account that this changeability has its limits. Despite all skepticism about the computer metaphor, the human brain is comparable to a hard drive that can only be written to once and has a huge storage capacity. However, stored data can no longer be deleted, which has great advantages, but also disadvantages, especially since numerous changes over the course of life destructive programs, quasi neural psycho-viruses, which can make life difficult. The innate and learned control programs are powerful and determine the mindset, emotions and behavior, even against our will and against our interests.
Humans are therefore less changeable than is commonly assumed. In adulthood, certain personality traits are firmly anchored and can hardly be changed. Needs and inclinations are also very constant. Talent and intelligence factors are also extremely stable. Ideological attitudes are extraordinarily rigid and resilient.
Settings to certain things are more or less easy to convert depending on various factors. Values and beliefs are relatively stable settings, but they can be changed. reviews Certain situations and circumstances can be changed very successfully with the necessary insight and self-knowledge. Knowledge and skills can be acquired for almost a lifetime.
It is useful in determining and realizing goals, in solving the problems Limits of variability to be taken into account. One should therefore not try to change properties that can hardly or not at all or to develop properties that can hardly or not at all. It is better to include the basic characteristics in life than to fight against "nature". For example, an introvert who is more self-centered and reserved will probably never become an extrovert who is sociable and sociable - and vice versa.
They are also illuminating Comments to test the stress level
Is your best friend slimmer? Does your colleague earn more money? The brother does the better job? Motivation and ambition are important, but they must not lead to us simply being dissatisfied with what we are or what we have, and constantly measuring ourselves against others. Make yourself aware of this pointless and frustrating competitive thinking and say goodbye to the constant competition. In any case, you only ever see a part of the lives of others. For a change, ask yourself what your friend, colleague or brother is about you envy. Make peace with yourself and your life and just enjoy it.
source: Seiwert newsletter from June 6, 2012
There is also that: anti-stress spray
When grass and leaves are cut, chemical substances are released that reduce stress by acting on the limbic system. According to a medical newsletter, Australian scientists (Nick Lavidis & Rosemarie Einstein, University of Queensland, Brisbane) have one spray developed with precisely these substances that are supposed to make people happier and reduce stress. It is hoped that this spray - available as a room spray, bed linen and clothing spray - will be just as relaxing as a stay in the park and thus reduce the negative effects of stress on the organism.
source: http://www.netdoktor.de/News/Gras-Duft-in-Flaschen-Forsc-1131296.html (09-09-04)
Measures for coping with stress
Relationships help with stress management
Dario Maestripieri et al. (University of Chicago) tested 500 students for their resistance to stress in an experiment in which they were asked to play a series of computer games that supposedly tested their skills. In addition, the test subjects were told that the results of the game could be used to make statements about their future career opportunities, which made this experiment a stress-inducing task. Before and after the computer games, saliva samples were taken from the participants to determine their stress hormone levels. The female test subjects reacted to the stress of gambling with a greater increase in the stress hormone cortisol than their male counterparts, while an increase in testosterone was found in the men, which indicates stress in humans and animals. The decisive factor for the extent of the stress reaction, however, was whether the test subjects had a steady partner or not, because non-bonded participants of both sexes had a higher cortisol level than married test subjects or subjects living in a committed relationship. Apparently, people who are tied to a partner are less prone to psychological stress than singles, since a stable partnership seems to have a cortisol-suppressing effect, which is particularly beneficial when dealing with psychological stress. Perhaps the experience of relationship stress also makes people easier to deal with stressful situations in other areas.
source: http://www.psychologie-heute.de/news_partektiven_sexualitaet/belösungen_schuetzen_vor_stress__101012.html (10-10-15)
Improvement of personal work behavior
If you want to do everything yourself,
he doesn't need to complain,
that in the end he has to do everything himself.
It's fashionable to be stressed. To do less or to have more time for other than work is socially unacceptable. Most people are probably really stressed, but this is primarily due to the constant availability. It is not uncommon for us to find ourselves in a time constraint when completing tasks and duties. The improvement of our personal work behavior is one of the most important measures for stress prophylaxis - not only in professional life. Correct work behavior can significantly reduce the amount of stress we are confronted with as it arises.
If today there are complaints about deadline pressure, overload and overwork, then this is often due to the wrong schedule and work organization. Stress-free work behavior means:
- set priorities: The value of an employee in an organization depends on how well they do the important things, not how well they do the less important things.
- Delegate: The lack of willingness to delegate is usually not an organizational problem, but a personal one. People who find it difficult to delegate have a tendency to usurp additional work to demonstrate its importance and irreplaceability.
- Rationalization of work: Experience shows that, despite good planning and despite delegation, only 80% of the planned workload can be done. This is often due to the fact that planning was too tight, too little time buffer, too little time was reserved for the unforeseen.
- Self motivation: In addition to the right working method, enjoyment of work plays a major role in stress prophylaxis. Many studies show that people who enjoy their work have little or no stress symptoms.
Effective social support and satisfying social contacts are an effective buffer against the stressful and damaging influences of stress and excessive demands. Various studies have shown that effective social support systems in the workplace not only increase job satisfaction, motivation and productivity, but also reliably protect against burnout.
Measures to cope with physical stress
A health-conscious lifestyle is an important prerequisite for coping better with stressful situations. Because those who are physically fit offer fewer opportunities to attack everyday stress. Health-conscious lifestyle means
- Reacting to a build-up of affect through physical activity;
- to minimize risk factors such as obesity, alcohol, nicotine and drugs through a conscious lifestyle;
- to prevent physical harm as much as possible through conscious nutrition;
- Plan for recovery through conscious relaxation.
Linneweh, Klaus (1996). Stress management. Stuttgart: German Sparkassenverlag.
Eugen Roth: Memento mori
A man overwhelmed with work
while time is running out
has a lot to do, and comes
so they say, in the crowd.
In the midst of all the fidgety trouble
the blow hits him and he is dead.
What still seemed so important
falls down: what remains of the appointments?
Only this last one:
He will be buried on Wednesday -
and look, he keeps it on time,
because he has time now to be it.
source: http://www.susannealbers.de/03philosophie-literatur-roth1.html#101 (06-01-01)
By the way: By the way, studies have shown that in non-working times like Vacations the amount of stress hormones in the body goes down, however this is the case Holiday effect usually disappeared again within the first week that you spend again in your usual everyday life.
The silence - stress-free with "active rest"The speed of the machines has become the standard for the speed of people. According to experts such as Harald Koisser, the post-industrial society can perish from the lack of silence, because this leads to psychological impoverishment and death through overload across all social classes. Silence, however, is not just about switching off noise or trying to keep the tones soft in conversation, but also generally combating overstimulation and everyday agitation. However, a sudden total silence at the push of a button would overwhelm people, so small doses are in demand. Try to go on vacation without a camera, go to places where you can be quiet, laugh at something serious, decorate the Christmas tree in the summer, lie down after you wake up or spend a day without a cell phone.
"Stress" mind map
To recognize what is stressing, you can create a personal stress diagram in the form of a mind map: Take a sheet of paper as large as possible and write the word "STRESS" in the middle. Then, starting from the middle, you spontaneously write down everything that is stressing on branches. It is best to use different colors, e.g. B. for the four areas of life. If you come up with ideas on how to eliminate stress factors, write them down right away. Once a month you should revise this mind map in order to record the progress in the fight against stress and to expose permanent stressors.
source: Seiwert tip e-newsletter No 16.04 / 2008
Relaxation through ...
Suggestive-meditative methodsPsychology has developed a multitude of methods that are suitable for eliminating the consequences of an increased willingness to be excited and inability to relax, such as fears, irritability, nervousness and various other stress symptoms, to reduce excessive states of tension and to achieve and stabilize a new state of equilibrium.
The Progressive Muscle Relaxation works primarily on the motor level, whereby the individual muscles are deliberately tense vigorously before relaxation.
Autogenic training above all influences the vegetative system and works with a technique that is very similar to hypnosis.
The method of autogenic training ("method of concentrative self-relaxation") was developed by the Berlin psychiatrist J. H. Schultz in the course of his work as a hypnosis doctor.
Schultz started from the assumption that concentrated and constant work on oneself leads the individual to a deepening of his ability to experience, to an enrichment of spiritual powers and, through a more conscious lifestyle, to a positive attitude towards life.
The autogenic training is based on the technique of hypnosis and makes use of the human susceptibility to suggestions.
In hypnosis, the level of arousal of the entire organism is largely reduced, attention to and perception of external stimuli is switched off and directed solely to the inner experience and the instructions of the hypnotist. In this state, the hypnotized person is highly receptive to the therapist's actions (suggestions).
With the willingness of the individual to be influenced, the state of complete relaxation can be achieved with hypnosis.
The aim of autogenic training is to induce this state of hypnosis yourself - through "autosuggestion" (conditioning of stimuli through formulaic sentences, e.g. "I am very calm and relaxed").
The vegetative level is less suitable as a first starting point for a relaxation of the whole organism, since we can only influence it through the "idea and thought content of suggestion". Preconditions for the effectiveness of suggestive procedures are a certain ability to relax and an ability to perceive body sensations, which are largely absent today.
Genova found in a study that a five-minute autogenic training has the same recovery effect as a one-hour break (Nitsch, 1981, p.536).
Meditation techniques aim particularly at the relaxation of the cognitive / affective area and make use of mental concentration (e.g. Zen meditation, yoga). Meditation techniques are also used in psychological treatment. Studies on Buddhist monks had already shown that their brains function a little differently. With them, the brain areas that are responsible for empathy and kindness were much more developed than those of other people. Sara Lazar was able to demonstrate in a study using magnetic resonance imaging that meditation also promotes the development of the brain, although differences could be recognized after just two months of regular meditation. So numerous new synapses were formed and the gray matter became denser.The aim of meditation is to find oneself, to find one's own center. "Meditate" is derived from the Latin term "meditari" and means both thinking, rethinking, thinking as well as preparing and practicing.
Techniques of contemplation and techniques of "deep meditation" can be distinguished among the various directions of meditation. The observations are tied to "meditation objects" that are to be meditated on - objects in our environment such as B. a flower, a burning candle, onomatopoeia (mantra technique), geometric figures (mandala) etc.
The deep meditation dispenses with all material templates, its content is ideas, thoughts, questions of being, questions of meaning. It is the highest form of meditation at all.
With the help of meditation, the ability to cope with a multitude of situations and a feeling of expanded ability, an expansion of the forces within us and an increase in our ability to see more precisely and to act more effectively can be gradually achieved.
The cognitive level appears to be the least suitable as the first and direct access to relaxation of the entire organism, since immobilization of the cognitive area requires extensive immobilization of the other two areas, since otherwise stimuli are constantly sent from there to the cognitive level.
For this reason, almost all meditation techniques in the East prescribe extensive physical relaxation exercises in preparation for the higher levels of meditation.
Advantages of the suggestive-meditative methods
Once you have mastered them, they can be used at any time, e.g. B. before an important meeting, during a difficult argument, on the plane etc. You can replace the handle of the tranquilizer pill.
Since all three methods lead to an increased awareness of our body processes, they enable us to react to the first signs of stress reactions.
In all three methods, the practitioner is advised to withdraw from external stimuli for the duration of the exercise with the aim of switching off the activities of his everyday life as far as possible in order to deal exclusively with himself and his body and instead of many things only one thing to do once, but to surrender to it completely.
Nitsch, J.R. (Ed.) (1981). Stress, theories, investigations, measures. Bern: Verlag Hans Huber.
Progressive muscle relaxation (relaxation) according to Edmund Jacobson
This method was developed by Edmund Jacobson, who as a doctor and scientist at the beginning of the 19th century dealt intensively with the functioning of the muscles. He noticed that muscle tension often occurs in connection with inner restlessness, stress and fear and observed that muscle tension and these emotions are mutually related, with all feelings of restlessness, fear and excitement being accompanied by a significant increase in the tension of the muscular apparatus. Based on this observation, he developed his progressive muscle relaxation technique as a way of reducing anxiety.
It is based on the simple basic idea that muscle relaxation and stress-related excitement or fear are incompatible, that muscle relaxation leads to a reduction in the level of excitation in the entire organism.
Jacobson now found a very simple and illuminating method to relax the muscles quickly and effectively: the systematic, conscious and intensive prior tensing of the muscles. He made use of the fact that every muscle has a tendency to tire if it is first exposed to heavy loads.
At the same time, however, the tension has another purpose: It serves to train the perception of small differences in tension in the area of our skeletal muscles. We gradually become more sensitive to our "inner perception" and gradually develop a "muscle sense". This enables us to perceive tension and incipient tension in good time and then to react to it in a targeted manner with relaxation.
The muscular system is the most suitable starting point for an introduction to relaxation of the entire organism, since the motor level is directly accessible to our voluntary influence by consciously tensing and relaxing certain muscle groups (e.g. clenching a hand into a fist and letting it go again). When clenching your fist, your attention can be drawn to noticeable sensations that are more or less familiar to us, as we already have a high level of experience in dealing with our skeletal muscles.
In addition, the technique of progressive muscle relaxation does not pose any health risks. It can therefore also be learned in self-tuition without hesitation.
See also Managing Stress - Some Practical Exercises
Wagner-Link, A. (1995), behavioral training for coping with stress, Pfeiffer: Munich.
Kaluza, G. (1996), Calm and Safe in Stress, Springer: Berlin.
Upper Austrian news from April 10th, 2008
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