The right way to deal with stress in day-to-day business

Everyone is familiar with stress in their daily work, and it is not easy for everyone to deal with such situations appropriately. In order to learn how to deal with stress, we first have to understand how stress is defined.

When we feel stress, our body perceives a potential danger and puts us on alert. We produce more adrenaline and are in flight mode, so we notice even the smallest changes in our environment and lose our focus more quickly. Our body also reacts by tensing its muscles or feeling unwell due to the threat of danger. Since stress is an automatic reaction of the body and is controlled by chemical processes, it is not possible for us to simply switch off stress. Dealing with stress in the right way is therefore an art that needs to be mastered.

Mindset

The key to dealing with stress is to have the right mindset.

  • Accepting that stress is a part of our lives that we are able to control.
  • Knowing and understanding the function of stress
    • The body concentrates its resources on functions that are essential for survival in dangerous situations.
    • Stress enables above-average performance, both physically and mentally

The improved performance caused by the stress mode can bring positive effects. However, this is only valid short term and has its limits.

Once the point of maximum performance is exceeded, stress has a negative effect on body and mind. It is easy to identify when this point has been reached, as the body sends clear signals. Headaches or a sick feeling in the stomach often appear early on. It is important not to ignore these early signals. After every phase of stress, the body needs a moment of relaxation. The longer the signs are ignored, the stronger they become and the longer the body needs to recover.

Actively against stress

With the early warning signs, even small actions and exercises help to recover.

  • Relaxed breathing: Breathing can contribute to relaxation. The 4-7-8 breathing technique is particularly effective. This involves first inhaling for 4 seconds, then holding the breath for 7 seconds, and finally exhaling for 8 seconds.
  • Movement: As with almost everything, movement also helps with stress. Of course, we don’t mean a complete workout, but a few push-ups, squats, or a lap around the block will help you relax and reduce your stress level.
  • Listen to music: Simply start your favourite song on headphones and close your eyes for a few minutes. It helps to prepare for the next phase of work after a stressful one.
  • Eating/drinking: Often the body lacks energy after a stressful phase because it has used it up to be more effective. A glass of water and something healthy to eat help to rebuild this energy.

With these tips, it is possible to learn how to deal with stress and even turn it into an ally. The decisive factor here is not the two-week vacation per year or the weekend, but the small breaks and interruptions in the everyday working life. These serve to relax and regenerate, to replenish the body’s energy resources and to be able to cope with upcoming tasks.