What are the ways to reduce stress? Our guide has 12 key strategies you can put into practice right away to start destressing your career and life.
Whether leisure stress or stress at work – in the long run the eternal agitation makes us sick and unhappy. To make sure it doesn’t get that far, we have some ways to reduce stress that slows down your everyday life.
Key ways to reduce stress
1. Bathing helps against stress
A relaxation bath sometimes works wonders – especially when you use a lavender bath additive. 20 minutes in warm water relieve tension and even make you a little sleepy. Also ideal for those who have difficulty falling asleep because of the stress.
2. Dark chocolate relieves stress
A bar of chocolate or cocoa in the afternoon can avert a lot of mischief – dark chocolate in particular is a sweet stress reliever. Dark chocolate contains messenger substances that stimulate the body to release serotonin, a happiness hormone.
It also contains epicatechin, which has a vasodilating effect and allows the blood to circulate better. This makes you feel fitter and has more energy.
3. Sport is the number one stress killer
Yes, we all don’t like to hear it so much, but the best tip against stress is sport . But it doesn’t always have to be the training for the marathon. A walk in the fresh air can be enough to relax and recharge your batteries.
And if you want to really react, the best thing is to sweat your anger out of your body. This is not only good for the soul, but also tightens the figure. Perfect!
4. Separate work and leisure more
Those who are permanently at work in their thoughts are extremely stressed. The best thing to do is to leave work after work and only continue working from home in absolute emergencies. The apparently urgent cases (and emails!) Almost always have time until the next day – just give it a try!
This also includes switching off thoughts about work. It is best to use your way home for short moments of pause to let go of your thoughts about the work.
5. Less housework during the week
Set yourself a limit of one task per day. So that you don’t have to do all the house cleaning after work. After all, you deserve to take a break after work and recharge your batteries for the next day.
Make a maximum of one bigger task for the evening and postpone everything else until the weekend or delegate the tasks to your loved ones, which brings us to the next point …
6. Assign tasks to reduce stress
Everyday life can be stressful, especially for mothers who go to work alongside family life. Often it is precisely these women who feel responsible for everything. But stop! The rest of the family also has to contribute to a successful coexistence.
Distributes the daily tasks to the individual family members – including the children, provided they are old enough. And: tries to be more relaxed. Instead of stressing you out about every day task, you should rather enjoy spending time with your loved ones.
7. Perfectionism can trigger stress
Get rid of the idea of doing everything perfectly and having to please everyone. Sure, you should do your best, but you shouldn’t throw yourself into work without paying attention to your own needs.
Treat yourself to regular breaks. Reserve an hour in the evening to call your best friend or talk to your partner about the day. Sometimes these conversations are exactly what we need to recharge our batteries.
8. Set priorities
Yes, to-do lists are super practical and help you to cope with everyday stress. But a daily mountain of tasks that have to be done in a day only frustrates. Because you can’t manage all the points on the list anyway. Instead, use your resources sparingly and set clear priorities so that the to-do list really helps you.
9. Order reduces stress
Sort old papers, throw away what you no longer need and above all: create free space. Because unbelievable, but true: disorder is one of the most common stress factors and we don’t even consciously perceive the chaos.
Rather, the whole clutter subconsciously gives us the feeling that things are going over our heads. This stress factor is very easy to remove. Take an hour or two at the weekend and bring order to the chaos.
10. Say “No” more often
You don’t have to say “yes” and “amen” to everything to be recognized by your fellow human beings. It is also okay if you refuse a request every now and then. Especially if you already have a lot going on anyway.
And don’t get the idea to apologize for it! You can calmly explain to your counterpart why you don’t have time right now, and that is quite sufficient. Excuses are superfluous here.
11. Go for a healthy diet
If you constantly feel drained and weak, poor nutrition can also be the reason. Good food provides our body with the energy it needs to function properly. A healthy and balanced diet can therefore achieve a lot in the fight against everyday stress.
# 12 Create evening relaxation rituals
Especially in times of extreme stress, it is difficult for us to relax in the evening. Thoughts circle, the body is restless and there is no thought of restful sleep. It is essential to reduce stress.
A regular evening routine can help reduce stress and help you fall asleep better. An evening relaxation ritual can be reading or a relaxing bath. An audio book can also help you relax. Try to consciously switch off your thoughts and concentrate entirely on the voice of the audio book. Important: You should avoid the smartphone late at night, because emails, WhatsApp & Co. are stress factors that should not be underestimated.
Also make sure not to go to bed too late, but consciously take the time to relax. Breathe deeply and evenly into your stomach while lying down and completely exhale. By consciously controlling and calming your breathing, you lower your stress level and can fall asleep better.