Energized: these three tips help against acute stress – health and nutrition

Conflicts, heavy workloads, time pressure: sometimes we are bombarded with many things in everyday life, the stress level skyrockets. Even small strategies can help. But you have to practice them.

Well, stressed? Anyone who regularly answers yes to this question in everyday life is living unhealthily. After all, stress not only kills our long-term mental health, it also damages the body. But what is the best way to bring yourself down in moments of inner tension?

“A good start is realizing that you have energy,” says Christiane Wettig, relaxation educator at Echzell. In the next step you pause, listen carefully and ask yourself: What would do me good now?

One often finds that a lot of negative energy builds up in the body under acute stress. “The answer then is: lose energy,” explains Holger Kracke, president of the Federal Association for the Prophylaxis and Prevention of Burnout in Munich. The best way to do this varies from person to person. “Some scream loudly, others go for a run or climb stairs,” says Kracke. Besides that, there is much more you can do.

  • Tip 1: a little attention to the neck and shoulders
    “A lot can be accomplished by stretching and stretching,” says Wettig. Often this is also possible in the workplace. For example: stand up, stretch your arms above your head, and then let them hang freely as you take a few steps.

    Another stretch is this: Bend your head forward as you lower your chin toward your chest. Now both hands come to the back of the head. Gently press your head down until you feel a slight stretch. This stretch is held for about 30 seconds before being released. Now feel the relaxation for another 20 seconds. The exercise is repeated as many times as is good for you.

    Advantage of such exercises: you find your way back to your own body and to the moment. And the neck and shoulders appreciate a little attention.

  • Tip 2: Take a deep breath and go to the movies in your head
    “Breathing is also a form of energy reduction,” says Holger Kracke. One possible variation: Focus on the heart, inhale for about five seconds, and visualize oxygen flowing to the heart. Then exhale for about five seconds, following the idea of ​​oxygen leaving through the heart.

    Keep breathing at this rate as you remember something that makes you feel good. For example, a scent that you like to smell.

  • Tip 3: Activate your senses
    Just look out the window and see what’s going on outside. “That sounds banal, but it can do an incredible amount when it comes to reducing stress,” explains Christiane Wettig. Also relaxing: Warm her hands by rubbing them together and then place them over her eyes. Or massage your tight neck and watch the tissue loosen.

    If you live near a river, you can go to the bank for a while and concentrate on the movement of the water. And imagine: “The water will flow, and so will my stress,” says relaxation educator Wettig. Alternatively, stress can also drift away with the clouds in the sky.

    “The so-called stress ball can also be helpful,” explains Kracke. Crushing and shaping the ball can help you relax. The good thing: it can even be kneaded under the table during dates, invisible to others.

on the way: Strategies for coping with acute stress work best when you are already familiar with them.

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