Prevention and healing of stress and burnout – effective relaxation exercises

meditation

In today's fast-paced world, stress and burnout have become ever-present challenges. They not only influence physical health, but also mental health. However, it is often not clear where the boundaries between stress and burnout become blurred. This makes it all the more important to be aware of important warning signals and to be able to act in an emergency.

Relax is a real art in itself! A lot of people just don't manage to really switch off and relax. So that really needs to be learned. relaxation exercises help to clear your head, to draw new strength and the to increase performance. Relaxation exercises will help coping with stress and should therefore be firmly integrated into the daily routine of people who have a stressful job or a stressful course of study, regardless of whether it is Meditation, autogenic training or another form of relaxation.

Stress or burnout – recognize the differences

Because stress and burnout are closely linked, they can sometimes be difficult to distinguish. But there are some key differences that make differentiation possible.

Stress is a natural but temporary reaction of the human body to challenging or stressful situations. After the situation has been dealt with, the stress level usually drops again. In contrast, burnout is not limited to specific situations. Rather, the term refers to a permanent state of emotional, physical and mental exhaustion due to long-term stress. Burnout always develops gradually and can arise from persistent overload at work, the feeling of helplessness or a lack of recognition.

Reduce stress levels

Basically, it must be noted that not every type of stress is unhealthy per se. Sometimes people even talk about healthy stress. Positive stress is often also called eustress and has a positive effect on performance and attention, among other things. When eustress is mentioned, upcoming challenges are perceived positively as exactly that. In the case of distress, however, the stress due to the challenge predominates, which leads to a threatening and overwhelming perception. Although short-term periods of stress are not a problem, regular stress can lead to chronic illnesses such as burnout. For this reason, it is particularly important that we give both our body and mind regular breaks so that they can recover from stress.

It is important to maintain a balanced lifestyle. The term work-life balance is often used in this context. This defines the relationship between work and everyday life, including the associated breaks to manage stress. Possible means of dealing with stress include sporting activities or relaxing hobbies. In addition, it is now possible to Managing stress through online courses.

Ways to heal and recover from burnout

If burnout has already occurred, it is crucial to actively focus on your own recovery. Without appropriate treatment, the chance of burnout resolving is extremely small. Since in many cases the workload is the decisive factor for the illness, it is important to reduce it. This can be done by adjusting working hours. Sometimes it may be necessary to take temporary breaks from work in consultation with the employer.

Science has now made numerous valuable advances in the fight against burnout disorders. Experienced therapists or psychiatrists can therefore be an important supporter by developing individual coping strategies and also offering emotional support to those affected.

Restoring physical and mental health also requires sufficient rest and recovery. Breaks, regular sleep and time for relaxing activities are therefore very important. Breaks to relax are important if we are to survive in our job and do our full work Concentration want to keep.

What exactly is relaxation?

Why should you actually relax? And what exactly does that mean? We hear over and over again how important relaxation is. But what exactly happens to our body? How to achieve optimal relaxation

It's actually quite easy to understand: when we are stressed, our whole body including muscles, organs and thoughts is under tension. The longer this condition persists, the more our muscles cramp too. Which sometimes leads to us feeling pain: in the neck, for example, or in the form of a headache. Since no one wants to endure that, they are Relaxation exercises against stress a sensible matter. Stress also threatens illness, which can even lead to burnout

When you relax, your body gets the rest it needs to heal itself to recover from stress. Not only physical, but also psychological tensions relieved. When the muscles relax, the rest of the body relaxes as well. Relaxation also means letting go a bit, for which breathing and relaxation exercises such as autogenic training or Meditation.

What relaxation exercises are there?

There are many relaxation exercises. For some it is relaxing when they read a book, take a bath or just listen to music. One relaxes while painting, another with the help of scented candles or in a thermal bath, yet another with a walk in nature.

There are relaxation exercises in yoga as well as in meditation or autogenic training; progressive muscle relaxation is also helpful. They are very popular Chinese relaxation exercises such as Tai Chi or Qi Gong.

Not every relaxation exercise is ideal for everyone. Either way, everyone has to find out for themselves which type of relaxation exercise is best for them individually.

1. Relaxation exercises for stress

Relaxation exercises for stress are important in order to calm down and gain new strength. However, especially at work, it is not always possible to practice yoga or mediation when things get stressful. There are also relaxation exercises that excellent for acute stress are and can be practiced anywhere. One of the easiest ways is mantras. However, they work best in a quiet place. You just have to say phrases like "I'm totally relaxed" or "I'm strong" several times in a row like a mantra. The eyes are closed and a deep breath is taken.

Breathing and relaxation exercises are also suitable for the office and at home. To do this, you sit upright and place your flat hand on your stomach to control breathing. Then close your eyes and inhale deeply through your nose, hold your breath briefly and then slowly exhale through your mouth. This process is repeated several times until you feel more relaxed and calm.

2. Relaxation exercises to fall asleep

Most people have trouble falling asleep. Who doesn't know the problem: you lie down in bed, you're actually dead tired and then your thoughts start to circle. What's up for the next day? What happened in the past day? This is what prevents us from resting and falling asleep. That's why Relaxation exercises for falling asleep are particularly effective. Relaxation exercises from autogenic training are just as suitable for this as progressive muscle relaxation or so-called dream trips, where you embark on a small journey - in your mind, mind you. Good night yoga can also be relaxing and promote sleep.

3. Relaxation exercises Sport – relax through movement

relaxation exercises: Exercise can also helpto relax specific body parts and muscles. These include, for example, meditative dance, Tai Chi, yoga, Qi Gong or massages with pezzi balls or handheld devices. With many sporting activities, it is recommended not only to complete a cooldown afterwards, but also to add a round of relaxation. This promotes the ability to relax and also has a supportive effect against stress.

4. Relaxation exercises for children, relaxation exercises students

It's not just adults who suffer from stress these days. Schoolchildren and young people too are of it often affected. Relaxation exercises for children and students are particularly important when stress at school or university is getting out of hand. Many children are restless, unfocused and easily distracted. Times of rest and relaxation are important at any age, of course also in childhood.

Relaxation exercises for children however, usually look a little different than those for adults. Generally suitable primarily playful forms of relaxation for children such as perception games, massage games with different objects or silence exercises, for example with a singing bowl.

5. Relaxation exercises for seniors

It is also important for seniors to find inner peace. Stress has in older people different causes. In this case, it is often the loss of a partner, health problems or worries about money that cause stress, and this becomes apparent physical symptoms such as headaches, chest pains or palpitations, sleep disorders, but also weight gain or loss. However, it is particularly important for seniors to take care of their mental and physical health. Next to one balanced diet should therefore sports in connection with the appropriate relaxation exercises regularly on the schedule.

And finally ...

No one is immune to stress: not only managers are affected by it, but also students, employees, senior citizens and even school children. In order to counteract stress and avoid sequelae or illnesses, it is important to carry out relaxation exercises. Breathing and relaxation exercises, but also Chinese relaxation exercises such as Tai Chi or Qi Gong, are ideal for switching off. They also help to increase performance, because only those who regularly incorporate breaks for relaxation into their daily routine can achieve full performance.

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