It is extraordinarily effective, if you already counteract during the alarm phase by means of autogenic training.
What is the effect of stress?
Our defense system is weakened by stress. That we get a cold faster when we have stress is mostly known. It is less known that our musculoskeletal system also becomes ill due to stress (disstress). The reason for this is muscle tension. Constantly tense muscles exert permanent pressure on the joints. Vessels off; an optimal blood supply cannot take place then any more.
Our internal organs are thus stressed by two levels:
– Negative thoughts and fears lead to tension via the autonomic nervous system and thus to a constriction of the blood vessels. – The increased tension of the back muscles irritates the nerves which, starting from the spine, control the organ functions.
A body that is constantly overstrained in this way must one day react with a multitude of complaints.
There are different types of stress
We distinguish between
Readiness to fight or flee and to be startled
What is the effect of being ready to fight or flight?
– Constant overstress – resistance phases are intensified – rest comes too short – switching off or relaxing becomes more and more difficult
– Continuous life above the normal efficiency of the organism – Whether the impulse FLIGHT or FIGHT is given in or not, the body adjusts itself in any case to activity (heart head, muscle tension, blood pressure increase..)
Risk behaviors: Some behaviors that increase the experience of stress:
– cannot switch off – broods over the situation – difference to rational thinking: does not bring one further, problem is rather increased – already the thoughts are sufficient to cause internal tension
Keep a constant grip on your environment and your own behavior
Does not rely on own feelings, want to be liked by everyone
Excessive striving for performance
The whole life is evaluated according to measurable performance
Medication, alcohol and other things can be used as crutches to maintain performance
Maybe you have already recognized yourself somewhere – but it is often the case that you cannot easily recognize your impulses.
Many tend to have different reactions in different areas;
But reaction patterns can change even in a single area
Prerequisite of any stress management:
– Everyone should recognize exactly where and when they are stressed. – Everyone should know their personal coping strategies – both short term and long term.
It is important to find out,
– which goals are important to you, – how to achieve these goals, – how to balance different areas.
Short-term stress management
– STOP (calming down, getting out of the situation) – relaxation of the muscles in everyday life – external distraction – internal distraction – reduction of the stressor – abreaction: physical / emotional
Long-term stress management
– Relaxation – Autogenic training, muscle relaxation – Exercise and hardening as a means of circulatory regulation – Understanding oneself better and making oneself understood better – Endurance training (no records) – Change of experience
It is not certain events that are stressful, but the way we deal with them, the way we evaluate them.
It is not the events that lead to negative feelings but the self-talk, hasty conclusions or excessive expectations. This results in:
1. Recognize self-talk 2. Analysis of the self-talk 3. Identify the causes of negative self-talk 4. Change the way you talk to yourself
Summary of stress management
– Knowing the personal sources of stress – Knowing the stress management strategies – Practicing the stress management strategies
Knowledge alone is of no use if it is not put into practice. That's why stress management has to be actively practiced and continuously trained
Sense of relaxation
If tense muscles are strained too much, this also damages the relaxed muscles. This clearly shows how important tension and relaxation are for the body, how we have to live between both poles.
The same applies to our psyche of course.
Those who are very concentrated also need times when they can be unfocused.
Who is under strong emotional stress, also needs times in which he can be without emotional stress. Is someone constantly under social pressure (role expectations, financial suffering, loneliness, overwork…) he can not keep this up for long without harming himself physically and psychologically.
The body and the psyche need times of relaxation after times of tension. This balance must be maintained.
Often the state of exhaustion is now confused with rest. When I fall into bed dead tired and immediately fall asleep, it doesn't mean that I'm relaxed. On the contrary, the tension is taken with me to sleep.