Working under time pressure, arguing with our mate, or a forthcoming test- again and again, we witness situations in our everyday life in which we feel stressed out. Sure, it does not work without stress- but when does it come to a threat factor? Can the particular stress position be measured? And what helps if I want to lower my stress level? You’ll find out all this and further in this composition.
When our stress level rises
Suppose back to a situation in your life where you felt veritably stressed all of an unforeseen. Your heart presumably beat faster than usual and you felt an inner pressure. Perhaps you sweated more and breathed madly? When our body is on high alert, it sends out typical stress signals that indicate a significant increase in our stress levels at that moment.
Evolutionarily, this is how we reply to effects that challenge us or scarify us. As soon as the stressful situation is over, our stress position can drop again – relaxation sets in.
Reducing stress may have benefits
In an acutely stressful situation, hormones are decreasingly released, which helps our body to give further energy in the short term. As a result, our performance increases sprucely for a short time. This can’t only be life-saving in an exigency but also help us in competition or test situations. So stress isn’t always negative – and a temporarily increased stress position isn’t yet dangerous.
Still, it becomes critical if the stress persists for a longer period. This puts the body in an endless state of activation, our stress position remains permanently high. The necessary breakdown of the hormones that our body releases under stress can also no longer take place. This has negative consequences for our health we feel constantly exhausted, we can no longer concentrate so well, and our performance decreases. Collapse can indeed develop in the long term. The threat of cardiovascular conditions, habitual high blood pressure, and problems falling and staying asleep also increase.
Causes of high-stress situations
Numerous people feel that their stress position is permanently too high. But why is that? It’s frequently a combination of numerous factors. In our everyday life, we’re frequently exposed to high demands and a variety of stimulants. It isn’t uncommon for us to be in constant contact with our terrain and thus feel overburdened. Our body is no longer suitable to reduce its stress position to a sufficient extent.
Factors that can lead to permanently high-stress level situations include:
- High workload.
- Constant availability.
- Work under time and performance pressure.
- Interpersonal conflicts.
- Lack of balance between work and private life (work-life balance)
Measure stress level- how stressed am I?
Still, this is a clear sign of an increased stress level, if you frequently feel stressed in your everyday life or notice other typical stress factors. To determine if you are experiencing excessive stress and need to reduce your stress levels, you can use colorful dimension styles.
When we’re stressed, our body releases the stress hormone cortisol. However, it can have a mischievous effect on our health, if cortisol situations are permanently elevated. Your family croaker
Can determine the cortisol attention using a urine, blood, or slaver sample. Cortisol tests are now available that you can do at home. However, it’s judicious to consult your family croaker, if the result is abnormal. A medical dimension of heart rate variability or skin resistance can also give information about your stress level.
Scientifically tested questionnaires offer another way of measuring your stress position. As a rule, they aren’t freely accessible but are accompanied by specialist staff. One can use them for different purposes, including as illustration, as part of a remedy, for cerebral comfort, or for study, to get a reliable assessment of their current stress position.
How can you lower your stress level?
In an acutely stressful situation, the following mini-exercise can help you lower your stress level:
- Activate your calming nerve.
- Breathe deeply into your stomach. Make sure to gradationally decelerate your breathing and do not start breathing too deeply all of an unforeseen.
- Try to make the exhale about doubly as long as the inhale. Feel your breathing slow and your stomach rises and falls. This conscious and controlled breathing activates the parasympathetic nervous system, also known as the” resting whim-whams”. It signals to our body that everything is fine. Your blood pressure drops, your heart beats more sluggishly you relax.
3 tips to lower your stress level
1. Watch out for timeouts
During stressful phases, you must allow your body to recover. So make sure you take enough time for yourself and take regular breaks. It’s stylish to plan several short breaks throughout the day. Just many twinkles can help you gain new strength and reduce your stress level.
2. Use relaxation exercises
Relaxation exercises can help you switch off and lower your stress level. Find a place where you’ll be as unperturbed as possible. Progressive muscle relaxation, contemplation, or autogenic training- there are numerous different styles. Give it a pass!
3. Set precedence
We’re frequently faced with a large mountain of tasks. A precedence list can help then. Suppose about it what tasks need to be done first? What can be laid over to hereafter or coming week? This sorting helps you to conserve your coffers and use your time wisely.
These measures can’t only help you to lower your stress level, but also help inordinate stress. To cover your health, it’s important to keep an eye on your stress position and to take action beforehand. In terms of stress forestallment, pay attention to early warning signals from your body, similar to B headache or inner pressure.
See also: Cognitive Behavioral Therapy (CBT)
