Stress management is learnable

How Stress Impacts Our Lives

Results from current brain and stress research indicate that chronic stress is among the greatest health risks of our century. Not only does it affect physical health, but an individual's stress level also impacts virtually all areas of life! Besides potentially extending one's lifespan, individuals with lower stress levels experience greater mental well-being, successful relationships, and increased life satisfaction.

Stress is not fate; you can take action to approach a beneficial stress level. Step by step, I will work with you to develop an individual therapy program and introduce measures that can lead to long-term stress reduction. These measures are straightforward and can be implemented with a manageable time commitment.

Adjustment screws for stress reduction

Body Language

On a physical level, the hormone cortisol is responsible for our stress reactions, closely linked to testosterone. As cortisol rises, testosterone levels drop, and vice versa. These hormone levels are also associated with social status: individuals with higher social status have lower cortisol levels and higher testosterone levels, making them more stress-resistant compared to lower-ranking group members. Recognizable gestures and body postures often accompany high social status – taking up space, confident posture – while those who present themselves as huddled, small, weak, and powerless display a lower status image.

Our status influences our hormone levels, and these, in turn, affect our body language. Interestingly, the reverse is also true: our body language influences our hormones. A study showed that cortisol levels can be reduced by 25% and testosterone levels increased in just two minutes by adopting high-status poses. For those interested in learning more, you can watch a lecture by Amy Cuddy.

Conclusion: Adopting high-status body language is effective against stress.

Routine and Self-discipline

One of the most crucial adjustment screws for a long-term stress-free life seems to be self-discipline. A significant part of self-discipline involves (work) routines that ensure we complete our tasks with minimal motivational conflicts. Students, for example, who have adopted a regular work and study routine experience less friction; they don't have to summon the willpower to do something each time; they have made a habit out of it. Their stress levels in daily life are somewhat higher compared to less structured peers. However, this stress distribution changes radically during exam times in favor of those with regular study habits when hedonists face catch-up pressure and have to absorb the material in a short time. The latter are also more prone to illness during this time. If they don't change their work behavior, all statistical variables of well-being turn out less favorable for them than for those with established routines: income, satisfaction, relationships.

Routine reduces situations where willpower is needed to get something done or defuses situations, so much less energy has to be spent. (The fuel for this mental energy is glucose; after longer periods without eating, less energy is available, and less willpower, for example, for decisions.) This willpower is not an unlimited resource; it is finite. Establishing routines is therefore a good measure. Much energy only needs to be expended at the beginning. The sooner we turn a task into a habit, the easier it becomes.

Resisting Temptations

Another aspect of self-discipline lies in resisting temptations or consistently pursuing one's goals. Whether it's pursuing work without being lured onto side tracks by pleasant pastimes, such as distraction on the internet or avoiding seemingly important and easier tasks, like cleaning up. Temptations can also be related to food, impulse buying, and so on.

Those with self-control have internalized effective strategies for better dealing with these impulses and "needs."

Some of these strategies include:

• Keeping a list
• Setting clear, achievable goals
• Breaking the goal into small tasks
• Clear focus: tackle only one project at a time, don't start a weight-loss project during an exam period
• Create favorable physical/mental conditions:
  • Adequate sleep
  • Healthy nutrition
  • Exercise
  • Social contact
• Reward yourself for achievements; they strengthen motivation
• Emotion management

Acute Stress Management

In times of stress, emotions such as anger, fear, and uncertainty often take center stage. A prolonged stressful situation, acute or poorly processed trauma, and unfavorable thought patterns can lead to burnout.

But what can be done to avoid being carried away on the waves of emotions?

Self-discipline, stress management, and emotional self-management are skills that can be learned and trained, regardless of what you experienced in your childhood or your genetic predispositions. Even a person with a nervous system prone to various distractions can develop strategies to fortify and strengthen themselves.

APPOINTMENTS

Prompt and flexible scheduling

Typically, I can offer an appointment within a week. There is also the possibility to schedule an appointment on the weekend.