Effective stress management

1. Research for the causes of physiological stress

Do you do things that you don't want to do? Do you behave as you don't want to behave? Or do you think and feel the way you certainly don't want to think or feel? Perhaps you are also afraid in situations in which you actually don't have to be afraid. If this is the case, then is often an unconscious memory behind itthat activates the reactive mind. This is a Overreaction of the psyche, that turns off every logical thinking. The psyche has the habit of protecting us from painful situations because she believes that it means great danger for us. With every situation that reminds even more reminiscent of a painful event-from today's perspective, this event can be totally banal for you-the psyche ensures that the body switches into the combat or flight mode. This stress response can be triggered, for example, by a ringing phone, a submission date, a boss, a family member or all kinds of other non -life -threatening situations. So research after conscious and unconscious memories, which you put in the combat or escape mode and thus the Stress Histamine cycle trigger. But also Negative emotions such as unresolved conflicts, arguments, fear, anger, indignation, guilt, etc. are a trigger for physiological stress And can lead to stress-histamine cycle by the release of histamine in the mast cells. However, you can also reverse the situation, i.e. lead to more well -being. In order for this to happen, the negative emotions must be recognized and processed.

2. Set limits

Living without limitations often leads to the fact that at some point you are extremely dissatisfied and totally exhausted yourself. If you keep going beyond your borders, this triggers stress in the body. Are you among the people who can say no bad or are constantly using it? Do you often annoy yourself that nobody accepts your limits or asks how you actually feel? Do your friends only ever download your own ballast and you don't have any say? Or do you seem to be much more like to do a day than you can actually manage? If you can answer one of these questions with yes, you will probably have a limited problem. So take some time and start to write down your own limits. Ask yourself the questions: Will I that? Will I the? I want to THE? If you have done this, then communicate your limits to the outside and enforce them. This will be difficult at the beginning and maybe demand everything from them, but believe me, it will be much better if you set your own limits.

3. Integrate relaxation exercises into your everyday life

Relaxation exercises, meditation or yoga Can be good help to reduce stress. I myself help myself in stressful situations The following relaxation exercise (6):

1. First of all, they define what situation is stressful to them
2. Now estimate on a scale from 0 - 10 how stressful this situation is for you, 10 is the highest value.
3. Now take a relaxed position and put the palms comfortably on top of each other.
4. Now breathe deeply and strongly into the abdomen. Repeat this exercise for at least 10 seconds. If you get dizzy, then breathe a little slower.
5. As you breathe, imagine how the stressful situation dissolves or how the stress leaves your body.
6. After 10 seconds, they again appreciated their stressful situation on the 0-10 scale. Perform the breathing exercise until you only evaluate your problem with a 2 or 3.

4. Dietary supplements:

magnesium: This mineral is involved in the stimulus transfer between nerves and muscles and thus contributes to the compensation of the nervous system. Magnesium also ensures normal psychological function and reduces fatigue and fatigue. A balanced magnesium level helps to reduce stress.

Zinc: This trace element protects our cells from oxidative stress and strengthens the immune system. Zink - like vitamin C - also inhibits the release of histamine.

Vitamin B6, B12: The B vitamins contribute to a normal function of the nervous system and the psyche. B6 also regulates hormone activity and reduces tiredness and fatigue. Vitamin B6 is required for the synthesis of the DAO and is therefore also involved in the breakdown process of histamine.

Ashwaghanda: The herbaceous plant is one of the nightshade plants and, due to its stress -reducing properties, one of the so -called adaptogens. Ashwagandha reduces stress, promotes good sleep, has an anti -inflammatory and antioxidant effect. It has a balancing effect on hormone production and improves strength and endurance.

L-tryptophan: The essential amino acid L-tryptophan counteracts mood swings and sleep disorders. The amino acid is involved in the synthesis of serotonin (happiness hormone). Serotonin is responsible for our well -being and ensures a good mood. A lack of L-tryptophan can trigger sleep disorders, fatigue, depression and mood swings.