Reduce stress for your health

Permanently elevated levels of stress hormones also have a detrimental effect on the immune system, which is associated with chronic inflammatory processes and thus promotes cancer and type 2 diabetes. The stress-related hormones even change the brain structure and mental health.

Sleep disorders, anxiety disorders, depression or post-traumatic stress disorder are therefore among the other complications of stress that are detrimental to health. A connection between stress and epilepsy, Parkinson’s disease or multiple sclerosis has also been shown.

Stress affects physical, emotional and psychological well-being and has an impact on social life and quality of life. People who are permanently stressed are often looking for an outlet to cope with stress.

Instead of focusing on mindfulness exercises, recovery phases or sport, affected people sometimes compensate their tension by smoking, drinking alcohol, abusing medication or adopting unhealthy eating habits, which exacerbates the downward spiral towards illness.

Progressive muscle relaxation (PMR) can reduce stress through the targeted tensing and relaxing of muscles. It works as follows: Gradually tense different muscles or muscle groups, for example in your thighs or arms. Hold the tension for 10 seconds. Then relax for 20 seconds and move on to the next muscle area. Practice this for 15 to 20 minutes, about 2 to 3 sessions per day.

Autogenic training teaches you to relax with the help of words spoken internally and the associated imagination. Lie down in a relaxed position and say a sentence over and over again, for example “My arm is very heavy” or “My breathing is completely calm”. Depending on the sentence you use, you can create a pleasant feeling of warmth or heaviness and control your breathing. This leads to the regulation of blood pressure, heart rate and body temperature. Autogenic training has positive effects on heart disease and high blood pressure, among other things, and is an effective way of coping with stress.

Mindfulness meditation is a form of meditation that aims at heightening awareness of the present moment. The practice can be used to focus on body sensations, thoughts and emotions without evaluating or analyzing them. 

Mindfulness meditation often takes place in a seated position in a quiet environment. The focus is on breathing or specific areas of the body and on consciously directing attention to the present moment. It’s about being without distraction and letting thoughts pass by without getting carried away by them. Mindfulness meditation can reduce stress and improve general well-being by promoting inner peace and increasing awareness of one’s own body.

Mindfulness meditation exercises can be easily integrated into everyday life, whether during a short break at work or at the end of the day before going to bed. Such exercises do not require any special equipment and can be practiced anywhere.

Yoga is also good for stress management and is particularly good for the heart. Studies show that regular yoga exercises can reduce stress and eliminate other risk factors for heart disease, stroke and type 2 diabetes. For example, yoga reduces the risk of severe overweight (obesity), improves blood sugar levels and lowers blood pressure when practiced regularly. Yoga classes are offered in many fitness studios. In addition, there are many free videos online. Statutory health insurance providers also offer or finance yoga courses for beginners and advanced persons.

In stressful situations, our breathing is often faster and shallower than usual. Breathing techniques in which you inhale and exhale slowly and consciously are simple ways of calming stress and releasing tension in everyday life. Breathing exercises can usually be practiced anywhere without attracting attention. One well-known technique is abdominal breathing.

Abdominal breathing works as follows:

• Place your hands: Gently place both hands on the abdomen to the left and right of the navel.
• Close your eyes: If you like, close your eyes and relax slowly.
• Inhale: Inhale slowly and deeply through your nose into your abdomen. Concentrate on your hands which should rise with your stomach and continue to inhale. The breast should only move minimally.
• Exhale: Breathe out slowly and consciously through your mouth. The abdomen and the hands on it sink inwards again.
• Relaxation: Try to breathe calmly and evenly. Avoid hunching your shoulders or lifting your chest too much.
• Repetition: The abdominal breathing should be repeated a few times.