Breathe calmly
Breathe in slowly through your nose and breathe out more slowly. Even just a few conscious breaths can help calm your nervous system.
Reducing Stress: Small Steps Back to Calm
Stress can't always be avoided. What matters is how we cope with it and whether our bodies are able to recover on a regular basis.
Even small habits can help: breathing more mindfully, scheduling breaks, setting boundaries, incorporating exercise into your daily routine, and winding down in the evening.
Why Stress Relief Is Important
When we're stressed, our bodies go into high gear. This is helpful in the short term. However, when tension persists for days or weeks, we lack the opportunity to recover and rebalance.
Reducing stress, therefore, does not mean doing nothing. It means regularly signaling to the body: “The immediate danger is over; you can wind down.”
Stress Relief in Everyday Life
- realistic daily planning
- Prioritizing Tasks
- Make sure to schedule breaks
- Don't try to do everything at once
- Set boundaries whenever possible
- Clarify work hours and availability
- Incorporating Exercise into Your Daily Routine
- maintain social contacts
- Take Sleep Seriously
- Consciously wind down in the evening
Immediate Relief from Stress
Loosen Up Your Shoulders
Many people unconsciously shrug their shoulders when they're stressed. Raise and lower your shoulders several times, and let them circle loosely.
Move briefly
A walk, climbing stairs, or doing a few stretching exercises can help relieve stress physically.
Reduce Stimuli
Put your cell phone away for a few minutes, turn off notifications, or find a quiet place.
Select the next step
When you feel overwhelmed, it helps to ask yourself: What is the one small next step I can take right now?
Relaxation Techniques
Breathing Exercises
- Simple, can be done anywhere, and easy to incorporate into daily life.
Progressive Muscle Relaxation
- Muscles are consciously tensed and then relaxed. This helps you become aware of physical tension.
Mindfulness
- Mindfulness brings your attention back to the present moment, rather than letting your thoughts go round and round in circles.
NSDR or Deep Relaxation
- Gentle, guided relaxation techniques can help you consciously practice relaxation.
Exercise
- Walking, biking, swimming, yoga, or light strength training can help reduce stress and improve sleep quality.
Plant Knowledge
Lemon balm
Lemon balm goes well with evening rituals and moments of calm.
To the Plant Encyclopedia: Lemon Balm
Hops
Hops (Humulus lupulus) is a traditional plant associated with rest and sleep. To the Plant Encyclopedia: Hops
Lavender
Lavender is often used in perfumes, baths, or evening routines.
Passionflower
Passionflower is a well-known plant associated with tension and inner restlessness. To the Plant Encyclopedia: Passionflower
Nutrition and Stress
When stressed, many people turn to coffee, sweets, or quick snacks. That's only human, but it can cause further fluctuations in energy levels and mood.
The following are helpful:
- regular meals
- drink enough
- protein-rich ingredients
- Vegetables, whole-grain products, nuts, and legumes
- Less caffeine in the late afternoon
- Don't Use Alcohol as a Way to Relax
When is more support needed?
If stress does not subside despite taking breaks, if sleep and daily life are severely affected, or if exhaustion increases, you should seek help. This could involve talking to your family doctor, a mental health professional, or a counseling center.
In-Depth Topics
Exhaustion & Burnout
Burnout usually develops gradually. Many people affected continue to function for a long time, even though their bodies and minds are already sending clear warning signs.
Stress & the Effects of Stress
Stress does not manifest itself the same way in everyone. Some people become irritable or restless, while others feel tired, sad, or physically tense.
Nervousness & Restlessness
Nervousness and inner restlessness can manifest in many different ways: from tension to exhaustion.