MentalStrategien (Antistress Seminar)

SOS strategies for all those who are constantly under pressure

by Ann-Kathrin Landzettel (printed in the campus magazine Quirl)

Tomorrow is the homework deadline, the boss asks if you can help out for a few more hours, and your friends are already pissed because you don't have enough time for them: Does this sound familliar? Then you're like many other students. Balancing your studies, work and private life can be really stressful. Nursing pedagogue Sabine Diefenbach knows how to take the pressure off. She works at the Catholic University of Applied Sciences in Mainz in the Department of Health and Nursing and is the course leader of the seminar "Mental Strategies", which is offered by the Studierendenwerk Darmstadt together with the Techniker Krankenkasse.

Stress is part of life. But you don't have to let it overwhelm you. "Stress is largely a matter of the mind. When someone feels stressed and at what point stress is classified as excessive instead of a challenge is therefore very individual," says Diefenbach. "Everyone reacts differently. Everyone ticks according to a very specific pattern. It is important to recognize this pattern. Then stress can be countered in a targeted manner."

If you want to run, run slowly

No one is helplessly at the mercy of stress, emphasizes the mental trainer. Everyone has options with which they can have a balancing effect on the stressful situation. Anyone who is aware of this feels better. It counts to be active instead of passive and to classify the situation realistically. "Often, you can't see the opportunities because of all the stress and you have blinders on. Then it's a matter of shifting down a gear," says Diefenbach. "The most important thing is to recognize stress triggers early on and to cancel them out before the stress overtakes you. Many only react when the body and psyche are already rebelling. You shouldn't let it get that far."

Do not ignore warning signs of stress

Permanent stress is a real burden. Under the influence of the stress hormone cortisol, the body cannot rest. Headaches and sleep disturbances occur, concentration and memory decrease. Blood pressure rises. The immune system is weakened and infections increase. We feel tired, don't feel like doing anything, are irritable and overwhelmed. Constant brooding, worries and fears add to this. "If you don't take these warning signs seriously, you risk psychosomatic illnesses such as exhaustion depression or high blood pressure in the long term," warns Diefenbach.

Exposing time thieves: what must, what can?

On the other hand, those who recognize and make use of their creative leeway can significantly reduce their stress levels. "Stress management can be learned," says Diefenbach. A constantly full schedule, for example, can be loosened up by scheduling sufficient buffer times and breaks between individual appointments. "Also, if you have an overflowing calendar, look specifically for time thieves: Is there something you can give less priority to? What is important, what is urgent?" the trainer advises. "In many cases, priorities are misplaced."

Accept situations and trust in yourself

Since not every situation can be worked around or turned around, it's also important to be able to accept. "An incredible amount of energy is lost if we keep getting upset about situations we can't work around," Diefenbach says. "If you use that energy for yourself instead and believe in yourself, you'll get a lot closer to your goal."

King King exercise for short term relaxation kick

In addition, there are SOS strategies that can help gather strength and relax in acute cases. Diefenbach cites the "King Kong exercise" as one example: "Imagine you are King Kong: strong and full of energy. Put your arms in front of your chest, tense your whole body and contort your face into a grimace. After a few seconds, let go. You'll be amazed at how much you can feel the relaxation flowing through your body."

5 quick SOS tips for acute stress situations

• Distance yourself from the situation and give yourself a break. Go for a short walk or enjoy a coffee or tea.
• Scents are linked to emotions. Find a scent that awakens beautiful thoughts in you. Always have some with you and occasionally smell it.
• At home, simply turn off your computer and cell phone. The silence is good for you and helps you to sort out your thoughts.
• Close your eyes, remember a pleasant situation and/or breathe in and out consciously for a few minutes.
• Have a positive self-talk: "I am good the way I am. I am a valuable person. This is independent of my accomplishments. "

back to the top...