Tips - Small everyday escapes - how they help to reduce stress
Right when during holiday season vacation photos of beautiful beaches, clear lakes or the Turkish sea swirl around on Instagram, it can frustrate those who cannot take a relaxing vacation. Instead, they are stressed out by their daily routine. The good news: It doesn't always require big vacations, we can also find timeouts in everyday life.
Stress – too much of it makes us sick
Many people in the Federal Republic of Germany are familiar with stress: According to a study by the Techniker Health Insurance, every fourth German feels stressed often. For the representative survey, 1000 people over 18 years were interviewed. The causes of stress can be diverse. However, many people get stressed because they don't take enough breaks, overload themselves, and are under time pressure.
Stress – too much of it makes us sick
For the psyche, stress occurs when we find ourselves in unpleasant situations and feel unable to cope with the demands of the situation. But our brain and body also react to stress – this is evolutionarily grounded. When we are under stress, our body quickly prepares for a fight-or-flight response. Why is that? It's a preparation to deal with (life-)threatening situations. This quick reaction was useful in the past – energy had to be provided quickly to flee or fight.
What exactly happens during stress: In the brain, the sympathetic nervous system, part of the autonomic nervous system, is activated. As a result, hormones like adrenaline and cortisol are released, which put the body into an alarm state. The result: rapid breathing and increased heart rate. In dangerous situations, this is a valuable reaction. However, stress in everyday life constantly triggers this reaction, which has a negative effect and stress can cause, among other things, psychological and cardiovascular diseases.
Get out of the rut: Give yourself time
Many people find it hard to take a break in stressful times or to build things into their daily routine that they enjoy. A pattern easily sets in, and every weekday looks the same: Wake up, work, quickly eat something, watch a series on the couch, and then to bed. Those who change these fixed routines and allow themselves small everyday escapes will notice a positive effect:
- Solo-dates, please!
Studies show that people who give themselves time and practice self-care are less stressed and improve their quality of life compared to those who do not. Self-care does not mean that we need an elaborate outing or a vacation. Time for ourselves can also be found in everyday life. A hot bath, cooking a delicious meal, reading a book, taking a walk, or lighting some candles. Who gives himself time for himself, can focus on himself and his own needs during these activities. For the beginning, it can help to schedule "Solo-dates" in the calendar, so that time alone is really anchored in the daily routine. Because small moments for oneself can reduce stress.
- Focus on the present!
A important point in daily escapes is focusing on the present moment. So, it's nice to put the smartphone in flight mode and concentrate on the activity! Using mindfulness practices like meditation can help us make the most of the present moment. Focusing on the present helps us not to be weighed down by the past or worried about the future.
- Be grateful
For those who tend to focus only on problems in their daily life and often get frustrated, try shifting your focus to the things that went well and for which you are grateful. It can help to write down three things every evening that happened that day and for which you are grateful. A grateful attitude can have a positive effect on your mood and help reduce stress.
- Take a break with your pet
For those of us at home with a furry companion, we all know it. Petting a dog reduces stress. When we stroke our cat or rabbit, our bodies release the bonding hormone oxytocin. And oxytocin not only strengthens our bond – it's also a mood booster!
- Go through life with open eyes
In daily life, it can be difficult to find small things that bring us joy. It doesn't have to be anything special: it can also be the little moments that make us forget the daily grind for a few minutes. To do this, we just need to go through life with open eyes. So we can watch the cat in the window, experience a sunset, let ourselves be infected by the laughter of a child, notice the delicious smell of a strawberry stand, or hear the birds chirping.
- Look for things that bring joy
For those who don't exactly know what brings joy in their daily life, they should look back to their childhood. Maybe something from the past can be rekindled, something that brought joy. Or they can go in search of a new hobby that brings joy. Learning a new skill can also help reduce stress.
- Seek out time in nature
Whether a walk in the park, in the forest, by the lake, or by the sea – depending on where we live, we can also take a break in nature for half an hour during our daily routine – studies show that it helps us cope better with stress. Why the sea makes us particularly happy, you can find out here.
- When feeling overwhelmed by the photos of serene lakes and beach vacations on Instagram, remember that timeouts can be found in everyday life.
- To disconnect from daily stressors, consider taking a break with your pet, as petting animals releases bonding hormones like oxytocin.
- Christo, the famous artist known for his large-scale environmental installations, might find inspiration in nature's tranquil lakes, allowing his focus to shift and reduce his stress levels.
