This is how you can improve your stress management.


Stress can be triggered by many different factors and often affects not only psychologically but also physically your entire body. In any situation of increased stress, the body releases two hormones: adrenaline and cortisone.


Learn how to improve your stress management now! 


These put the body on alert and prepare it for the following action. In such stressful situations, breathing tends to become shallow and rapid, and the heart rate increases, causing blood pressure to rise. 


The muscles become tenser, and the pain sensitivity is reduced. So the body prepares for the following action. Once the stressful situation is over, hormone production shuts down, the body calms down, and returns to normal. However, it is also possible.


You should definitely keep in mind whether this is the case for you because, in many cases, your perception in stressful phases is not close to reality. 


How to improve your stress management


Suppose some of the following symptoms repeatedly occur in your current phase of life.


In that case, you should think about your stress management: Cardiovascular problems such as dizziness, breathing difficulties or tachycardia, neck and back pain, joint problems, regular headaches, gastrointestinal problems, trouble sleeping, exhaustion or tiredness. 


Of course, there are many other symptoms, but if you keep struggling with such complaints, this could indicate that your stress level is too high in your everyday life.


As always, the reasons and causes are very individual, but stress appears at work or on the job in many cases. 


Triggering factors

Triggering factors can be, for example, conflicts with work colleagues, high deadline or performance pressure, constant availability due to ongoing digitization, or too high, unhealthy expectations of oneself. 


Stress can also be exacerbated by an unbalanced diet or lack of exercise.


So that YOU can control negative stress factors in your everyday life and thus get a grip on them, I have a few valuable tips for YOU so that you can improve YOUR stress management and thus reduce stress in the long term.


Improve Your Stress Management Tips


towards healthy selfishness


#1  Away from an “I please everyone” mentality towards healthy selfishness!

Do you always try to please everyone and then fall by the wayside? 


Your individual needs are unimportant and not the first priority because you have to fulfill your duty to others? 


And let others down? 


That doesn’t go in the bag at all! 


HERE is the source of error:


YOU have a responsibility to yourself! 


Namely, be efficient, healthy, happy, and satisfied in the long term and not just for the next few weeks or months! 


If the stress eventually eats you up from the inside and your physical and mental performance level decreases, then you no longer bring many benefits to others. 


So wouldn’t it be much more effective to think about the future?


Finally, take responsibility for YOU! 


Not always just for other people, but above all for YOU and your body. 


This also includes thinking of yourself first and not giving your work colleagues priority. A certain healthy egoism can be very valuable and anything but unnecessary! 


It is even totally appropriate in some situations and protects you and your health!


And if someone around you doesn’t understand it, you should talk to them about it. 


This allows them to understand your situation and even offer you help. 


You should avoid people who cannot understand you and your problems, even if this sounds very harsh, but this is the only way to be healthy and happy in the long run.


Think of yourself first and not give your work colleagues the priority. 


A certain healthy egoism can be very valuable and anything but unnecessary!


It is even totally appropriate in some situations and protects you and your health! 


be honest with yourself

#2  Be honest with yourself!

Many suppress the factor that they have too much stress in their everyday life and talk the situation up. Too many challenges at work make things worse, and your ego pushes you to do justice to everything and everyone. 


Your wishes and needs take a back seat because they are not a priority at the moment and are therefore pushed far down the waiting list. 


However, this is not the right way and will not succeed in the long run! It may accept your own body for a certain time, but how long can it cope with this overload? 


When will he take back what was taken from him all along? 


The body is dependent on the proper regeneration, physically and mentally, and not only after a few months when it is already too late. 


The time has come for YOU to be honest with yourself! 


Do the daily headaches come from the high-stress level instead of the weather change? 


And the back pain that’s been worrying you for a few weeks might not be the result of your training. 


Of course, the body puts up with a lot, but you shouldn’t take it too far!


Don’t let it matter! 


Ask yourself openly and honestly whether you have too much stress and what triggers it! 


Because only through a suitable reflection can you change the situation and thus positively influence your life. You are honest with yourself!


Do the daily headaches come from the high-stress level instead of the weather change? 


Breaks and exercise for your stress management

#3  Make breaks and integrate exercise into your everyday life!

Breaks are essential to get through a stressful day successfully. Although the brain is exceptionally receptive, it can only concentrate to a limited extent and usually becomes simply inefficient if the load is too high. 


Working without breaks exposes you to a much higher level of stress, which encourages mistakes and slows down work. Breaks offer you relaxation and provide new energy for the tasks that follow. 


This means that the stress is not too great, and you can complete your work successfully. Combined with the proper exercise, you can also positively influence your health! 


You can easily integrate them into your everyday work: instead of sitting at your desk during the break, I would advise you to go for a walk outside. 


The fresh air can increase your effectiveness at work to the morning level and reduce the accumulated stress because the oxygen content in the brain increases again, which promotes blood circulation. 


The walk gets your circulation going again, and you gain new energy for the remaining working hours.


In addition, the movement and the bright light lift your mood and drive away feelings of fear or worry because it ensures that the body produces the happiness hormones serotonin and endorphin, which significantly increases well-being. 




Set priorities to manage your stress


#4  Improve Your Stress Management – take on what you can do

Reflect on yourself and only take on what you can do. Far too often, we get bogged down in the overwhelming number of tasks that overwhelm us and worry us.


Our daily time is limited and does not allow us to manage or process such a wealth of tasks. 


Why do we even take on many such tasks when we even know that we cannot do them? 


Ultimately, it doesn’t do you any good, except an increased stress level! Because at the end of the day, you go to sleep with a bad feeling, and you know that all the to-dos will overwhelm you again the next day. 


That’s not a good night’s sleep. 


It would make much more sense to break down the tasks according to priorities and only write down as many to-dos as you can handle, wouldn’t it?


I am sure that you will go to bed much happier and start the next day with a higher motivation! 


However, setting priorities means deciding against specific tasks and sometimes saying “NO.” Analyze your entire daily routine once and eliminate so-called “time wasters” that hold you up rather than help you.


In addition, write down a time limit for each task that you want to stick to because this way, you don’t spend any longer than necessary with specific to-do’s and learn to assess the different challenges in terms of time. 


You will become so efficient that you can complete a higher number of tasks without constantly getting stressed out.

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think positive to avoid stress


#5  Positive thinking can direct your world

Stress is often associated with negative thoughts and a pessimistic attitude. If you have already integrated all the first points into your everyday life and the stress level is still too high, it may be your attitude. 


Positive thinking involves:


  • Changing the way you look at a given situation.
  • Shifting your focus to the positive.
  • Focusing on the positive rather than the negative. 


Pessimists always see the glass as half empty instead of half full, and this may also apply to your current situation.


Instead of looking back and evaluating your day with the words “Today I did so little again,” you should direct your view into the positive and put it into “I managed to do a lot again today.” 


A high level of stress often tempts you to badmouth yourself and your abilities. You should get away from that because thinking positively also includes giving credit to your self-appreciative self. 


Instead of putting yourself down with the words “I’ll never make it” or “I just can’t do it,” you should give yourself the courage and believe in yourself and your abilities. 


You are capable of much more than you think, I promise you!


How often have you faced a problem and finally mastered it brilliantly? 


Think back to such situations, recall the positive feeling and encourage yourself. If you don’t believe in yourself, who will? 


You should get away from that because thinking positively also includes giving credit to your self-appreciative self.


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Improve Your Stress Management – Conclusion

I hope you were able to take a few valuable tips for your stress management with you to continue to master any challenges in the future in a relaxed manner and with a positive approach. 


Don’t forget that you are capable of much more than you think, be proud of yourself, and try to believe in yourself and your abilities instead of constantly putting yourself down.


Sequel articles about stress:

First Article: 5 Ways To Better Manage Your Daily Stress
Second Article: This is how you can improve your stress management. (this article)
Third Article: Is Stress Blocking Your Fat Loss?