Dealing with Stress: 10 Tips on How to Better Handle Stress

Do you also wish for a stress-free life? Then you are in good company: According to a Forsa survey conducted on behalf of DAK-Gesundheit, 62 percent of Germans would like to have less stress. A large part of them complain about not having enough time for friends, family, hobbies, and for themselves. The feeling of constantly being rushed, not being able to do what one would like to do - it is not only unpleasant, it can also have an impact on the body and health. The earlier you recognize the problem and tackle it, the easier it is to keep the enemy stress at bay. These 10 tips against stress can help you with that.

1. Identify stressors and reduce them specifically

As a first tip against stress and the first step towards a less stressful life, you should clearly assess your current situation. Take stock: How stressed are you really - on a scale of 1-10? In which situations do you feel particularly stressed? Does your stress level correlate with the time of day or perhaps with certain days of the week?

This way, you can find out what your personal stressors (stress-triggering factors) are. For one person, work-related deadlines may be hard to bear, while another person may be stressed by inactivity. Only when you know your "enemy," the stressor, can you take action against it and initiate a change.

2. Tips against stress: Change your attitude - question your beliefs

How do you treat your own inner voice? Is it friendly, harsh, or sometimes even insulting? The tone we use towards ourselves is a clear indication of how satisfied we are with ourselves. Those who (unconsciously) belittle themselves or are constantly dissatisfied with themselves cannot appear confident and energetic to the outside world. Listen to yourself, pay attention to your inner voice, "force" yourself to be polite, and eliminate beliefs such as "I can't do anything!" from your consciousness - at least for a couple of days - and see what happens.

3. Adjusting nutrition

Only a well-nourished body can adequately cope with increased stress levels. Unfortunately, our nutrition often suffers first when we are stressed. Depending on the type, we either eat too much, too little, too fatty, or too quickly. We find ourselves in a vicious cycle of stress and poor nutrition because unhealthy eating habits in turn lead to higher stress levels, irritability, and difficulties with concentration.

The culprit behind this is our stress hormones. They cause digestion to slow down, the absorption of important nutrients to be disrupted, and at the same time, the need for them increases. Blood sugar levels and blood lipid levels also rise during stress. It is important not to give in to the temptation of fatty and sugary foods. Regulating effects are mainly provided by complex carbohydrates, such as those found in whole grain products.

Abundant fruits and vegetables provide us with vitamins, trace elements, and secondary plant substances even during times of stress. The crucial effects of some nutrients on nerves and psyche have already been proven. For instance, B vitamins (B1, B2, B3, B6, and B12) are important for a normal nervous system. Iron, folic acid, magnesium, niacin, vitamin C, vitamin B2, B12, and B6 contribute to reducing fatigue and tiredness. Niacin, vitamin B2, vitamin B1, vitamin B12, pantothenic acid, and vitamin B6 support energy metabolism. Vitamin B1, B2, B3, B6, B12, biotin, and vitamin C also promote a healthy psyche.

4. Move consciously

Exercise is a highly efficient way to reduce stress. It doesn't always have to be a long run. For stress relief, it is optimal to follow the rule of "running without panting" – that is, without getting out of breath. Depending on your fitness level, this corresponds to a different intensity. A brisk walk, 15-30 minutes a day, provides spatial change, good oxygen supply, boosts metabolism, and reduces stress hormones.

5. Don't forget to refuel

When you do what you love, stress disappears on its own. What that is for you, you can of course decide best for yourself: cycling, cinema, cooking, sauna, reading or listening to music - the main thing is that you are fully engaged. For these activities, we need to take targeted time and make space in our schedule, perhaps even developing a small ritual from it.

6. Maintain Sleep Hygiene

Deep, restful sleep is the best medicine against chronic stress. Easier said than done, especially for people who are often under pressure in their daily lives, take their problems to bed with them. To prevent this from happening, it is worth introducing a certain sleep hygiene. Sleep hygiene refers to rituals and rules that one follows before going to bed. Gradually, the body adjusts to this rhythm and automatically calms down.

Examples of these rituals: Turn off all electronic entertainment devices (TV, phone, laptop) one hour before going to bed. Go to bed at the same time every night – even on weekends. Eat only light meals in the evening, etc.

7. Discovering a new to-do list

Do you also know the liberating feeling when you can cross off another item from your to-do list? Seeing in black and white what you have already accomplished and what you can continue with directly. Tasks are completed in a structured and prioritized manner much more effectively - whether it's a project or household chores.

Tip: Be specific and set sub-goals. This way, you won't forget any steps and at the same time, you will always see what you have already achieved.

8. Breathing exercises - Alternate nostril breathing, yawning

Short breathing exercises are practical tools for acute stress and also for ongoing strain when it is difficult to switch off. They can be done anywhere and at any time and only take a few minutes. Well-known breathing exercises from yoga such as the Alternate Nostril Breathing help against nervousness and provide inner peace. Targeted breath-holding also promotes relaxation and stress reduction.

That's how it works:

Sit upright on a chair, relax your shoulders and neck area, and look straight ahead at the floor. Focus on a point there.

Now breathe in and out only through your nose. Breathe evenly and calmly. Pause for 2 seconds between inhaling and exhaling - without abruptly holding your breath.

In the next step, count to five while inhaling and exhaling. If you manage well, gradually increase the inhaling and exhaling time to up to 10 seconds. Practice two to three times a day for a few minutes. In a short time, you will have a technique for quick stress relief at your disposal.

9. Drink plenty of water

Stress puts the body in an exceptional state. Blood pressure rises, muscles receive more blood flow. At the same time, concentration ability decreases and brain performance declines. To counteract this effect at least somewhat, it helps to drink plenty of water. Because water is extremely important for the brain.

The problem: According to a Forsa survey commissioned by the Techniker Krankenkasse (TK), every third German forgets to drink when stressed.

10. Laugh!

Laughing brings relaxation - always! And it even works when the laughter is artificial or forced. Numerous muscles in our face are responsible for laughter. When they are activated, the body automatically releases happiness hormones, while stress hormones adrenaline and cortisol are reduced. Just give it a try!