Reduce stress: The most effective methods for your everyday life
Reducing stress – that should be on an imaginary wish list for many. Because most would probably say that they are regularly exposed to stress. However, the fact that it is often part of everyday life to be stressed is quite worrying. After all, anyone who is regularly exposed to stress exposes their body and mind to a dangerous burden – physical and mental illnesses can be the result. It is therefore very advisable to take a closer look at your own stress levels in everyday life with the aim of reducing stress.
External or internal stimuli can cause our body to release stress hormones. These stress factors are also called stressors. The released stress hormones then signal to our body and mind that there is uncertainty or even danger threatening us. If this alertness is a very regular condition or even a permanent condition, such sensory overload can have serious health consequences.
10 typical signs of stress
We all probably know very well what it feels like to be stressed. A feeling of being overwhelmed, powerless or even despair can quickly set in when the stress level is high. But our body also sends us clear signals from which we can read that it is just too much for us and that we should reduce stress.
Here are 10 common signs that you need to reduce stress:
- inner unrest
- sweaty hands
- get irritated very quickly
- be thin skinned
- Gastrointestinal complaints
- shaky hands
The fact that you can tick one of these signs because everything is a bit much right now is absolutely normal. Your body is quite capable of surviving a stressful situation from time to time without damage. However, if several signs apply to you – and maybe even regularly, it is definitely time to take a closer look at your own stress level and to start actively reducing stress.
Reduce Stress: What are the most common triggers for stress?
If we think of our life as a building, there are various supporting walls or pillars on which it stands. Each one of them can be a stress factor when we are overwhelmed or dissatisfied with that one wall or pillar. The building is not particularly endangered if one of the many walls wobbles a little – but if this happens to several at the same time, this can lead to an extremely high level of stress and thus to a health hazard.
These are the most common triggers for stress:
- double charges
- love affair
- relationships of dependency
- fears about the future
- money worries
Recognize stressors to reduce stress
Becoming aware of your own stressors is the very first and most important step in starting to reduce stress. For most people, it is not so obvious what exactly causes our body to release stress hormones in our everyday life. What many forget: So-called leisure time stress also belongs to the stress category and can harm us in the long run. If you are looking for your individual stress factors, you should not only take a close look at your professional life, but also your private life.
Reduce stress with a stress journal
If you really want to get to the bottom of things, you can get a stress journal. Always have the little notebook in your pocket and try to write down everything that you notice in everyday life that triggers stress in you. These can be supposedly small things, but all in all they can later show you very well which patterns are a trigger for you and cause stress.
Reduce stress: 7 helpful tips for your everyday life
Once you have found out what your personal stress factors are in everyday life, you can start directly with influencing them in order to be able to reduce stress. In fact, there are some effective everyday tips to reduce stress. It is best to try out the ones that suit you and your stress triggers first.
Tip 1: structure
The feeling of stress is often accompanied by a certain amount of time pressure and the feeling of being overwhelmed. So try in advance to bring more structure into your everyday life with weekly or daily plans. This can give you the feeling of being in control again.
Tip 2: Set priorities
When you see your daily or weekly plan in front of you, you may also notice that it is actually an impossibility to fulfill this plan in this way. If so, try to prioritize. Which things really have to happen during the week, which ones can be postponed and which ones can you give to people from your environment?
Tip 3: Say no
What is self-evident for some can sometimes be almost impossible for others. If you want to reduce stress, you should also work on being able to say no. In this way you not only reduce stress at this moment, but also effectively prevent it. And: It can appear very professional and sincere to communicate clearly in the work environment that the workload is too high to be able to deliver good work. Most of the time, a “no” doesn’t come across as negatively as we fear.
Tip 4: Strict breaks
Plan not only your to-dos, but also small breaks for your relaxation. It’s best to give yourself a 10-minute break every few hours to just focus on yourself and your breathing, or to drink a fresh glass of water. Mini-meditations can also relax you in a very short time and reduce stress.
Tip 5: Exercise
It has long been proven that exercise helps reduce stress. So really try to set up fixed times for it. A long walk, a session in the gym or yoga at home – do what you enjoy the most and what you can realistically do regularly in your everyday life.
Tip 6: Digital detox
As unpopular as this tip may be, it’s worth setting up fixed times of the day when we don’t have a smartphone, laptop or anything else in front of our faces. Digital detox makes sense especially in the evening, because then our body can adjust to relaxation and rest before we go to bed.
Tip 7: protect yourself
Those who are particularly stressed also run the risk of getting carried away with negative stress management. Alcohol, drugs or junk food can lift the spirits for a moment and supposedly provide relaxation, but the opposite is the case. If you find yourself drawn to addictive substances because of your imbalance, you should seek medical advice to protect yourself.