Stress management: tips for coping with stress in your daily life

Stress is the natural reaction of the body to a perceived threat or challenge. Hormones such as adrenaline and cortisol are released, putting the body on alert. In the short term, this can be helpful in maintaining performance in difficult situations. However, chronic stress that persists over a longer period of time can burden the body and mind.

Stress can manifest itself in a variety of ways. Typical symptoms include, among others:

• Physical: headaches, tension, gastrointestinal complaints, tachycardia
• Mental: nervousness, inner restlessness, exhaustion, concentration difficulties
• Emotional: irritability, feeling overwhelmed, lack of motivation
• Behavioural: withdrawal, increased smoking, emotional eating or sleep disorders

Timely recognition of these warning signs is a first important step in coping with stress and ensuring our long-term health.

The stress traffic light is a model by Gert Kaluza that combines the three pillars of stress management in a clear and practical approach. The aim of the stress traffic light is to structure the way we deal with stress on three levels.

Stressors

Stressors are the external triggers of stress. They often arise from excessive demands, conflicts or unclear structures. The goal in this phase is to reduce or avoid the triggers of stress as much as possible.

Strategies for reducing stress:

• Identify sources of stress: Analyse which specific situations or tasks trigger stress.
•  Set priorities: Use tools such as the Eisenhower matrix to distinguish important tasks from unimportant ones.
• Delegate tasks: Hand over tasks that others can take on just as well.
•  Plan efficiently: Structure your day, build in buffer time and plan realistically.

Stress intensifiers

Stress intensifiers are personal attitudes, beliefs or thought patterns that intensify stress. These are often individually shaped and can be recognised and changed through self-reflection.

Typical stress intensifiers:

•  Perfectionism (‘Everything has to be perfect.’)
• Unrealistic expectations (‘I have to manage everything.’)
• Catastrophic thinking (‘If I can't manage it, everything is over.’)

Strategies for changing stress intensifiers:

• Self-observation: keep a stress diary to recognise stressful thought patterns.
• Developing a realistic perspective: ask yourself whether your expectations and convictions are really realistic.
• Positive reframing: instead of ‘I have no control’, think: ‘I can master this, step by step.’
• Practising acceptance: learn to accept things that are beyond your control.

Stress reactions

This phase is about our health and the physical and emotional effects of stress, such as muscle tension, sleep disorders or inner restlessness. The aim is to alleviate these reactions through targeted regeneration and to increase stress resistance.

Methods of recovery:

• Relaxation techniques: Practice relaxation exercises such as progressive muscle relaxation, meditation or breathing techniques on a regular basis.
• Exercise and sport: Physical activity helps to break down stress hormones such as cortisol and release feel-good hormones.
• Sleep and rest: Make sure you get enough sleep, as this is essential for processing stress.
• Hobbies and social contacts: Make space for things that give you pleasure and energise you.
• Mindfulness: Practice being aware of the moment, e.g. through mindful breathing or nature walks.

Coping with stress is as individual as people themselves. In addition to the basic approaches, such as the stress traffic light presented, there are numerous other methods that can help you cope better with stress in your daily life. Whether preventive measures, short-term techniques or long-term strategies – in this section, we present a variety of options for finding your personal path to more serenity and resilience.

Tip #1 for stress management: the 10-10-10 emergency rule

The 10-10-10 rule is a quick and effective method for keeping a clear head in acute stressful situations. If you find yourself in a stressful situation, ask yourself the following questions:

• How will this situation affect me in 10 minutes?
• What about in 10 days?
• What will it mean in 10 months?

This technique creates distance and helps to change perspective. Often, many stressors turn out to be less important in the long run than they appear in the heat of the moment.

Tip #2 for managing stress: the 4 A's – avoid, alter, adapt, accept

The 4 A's – Avoid, Alter, Adapt, Accept – are a comprehensive model for coping with stress:

• Avoid: Reduce unnecessary stress by learning to say no, for example, or defusing potential conflicts at an early stage.
• Alter: Adjust stressful situations, for example, by making clear agreements at work or in your private life.
• Adapt: Change your perspective by looking for the positive in a challenge.
• Accept: Accept things that cannot be changed, such as the weather or other people, and instead focus your energy on solvable problems.

Tip #3 for managing stress: time management

Effective time management helps you avoid being overwhelmed and tackle important tasks in a structured way.

• To-do lists: Write down your tasks and prioritise them.
• Eisenhower matrix: Distinguish between important and urgent tasks to help you focus.
• Pomodoro technique: Work in fixed blocks of 25 minutes, followed by short breaks.

Also, plan in buffer times for unforeseen events.

Tip #4 for managing stress: conflict management

Conflicts can be a significant source of stress. With the right strategies, you can defuse them:

• I-messages: communicate your feelings and needs clearly without attacking the other person. Example: ‘I feel stressed when I'm always informed about changes at short notice.’
• Active listening: listen carefully and show understanding for the other person's perspective.
• Finding compromises: Look for solutions that are acceptable to both sides.

Dealing with conflicts constructively creates a better sense of community and reduces tensions.

Tip #5 for managing stress: relaxation techniques for self-therapy

Relaxation techniques are essential to regenerate body and mind. Here are some proven methods:

• Progressive muscle relaxation: Tension and release individual muscle groups to relieve tension.
• Autogenic training: Promote deep relaxation with autosuggestions such as ‘My arms are heavy’.
• Breathing exercises: Breathe in deeply through your nose and out slowly through your mouth. This helps to calm the nervous system.
• Meditation: Regular meditation can help to clear the mind and promote serenity.

In addition, ashwagandha, for example, can help to promote relaxation and inner balance.