These strategies help against stress before Christmas
relaxation exercises
Those who regularly do yoga, autogenic training or progressive muscle relaxation, better comes through tense times. That's what studies have shown. However, learning these techniques right now is difficult. It is better to create in the hectic pre-Christmas routine specifically small moments of relaxation and so in between fresh fuel.
muscle work
Tighten all the muscles of your body and hold your breath. Count up to five inwardly, then release all the tension in your body with a powerful breath.
massages
Treat yourself to a regular "relaxation session" during which you will be massaged by a physiotherapist - or your partner. Researchers from Los Angeles showed in a study that such touches reduce the concentration of stress hormones in the body.
reflexology
Knead the big toes of both feet well for five minutes with stroking and tapping movements. This stimulates the reflex zone of the pituitary gland, which is located on the berry of the big toe. Among other things, this part of the brain controls our processing of stress.
Nail board light
Inspired by yogis and fakirs is the Yantramatte. It is equipped with up to 11,550 small calibrated acupressure tips. If you lie back on it, hundreds of pressure points along the body meridians are punctually stimulated. Already ten to fifteen minutes a day are enough to harmonize body and soul.
reading
Even those who are tired in the evenings, should spend a few minutes in a beautiful book (no technical literature!). "If you dig into a novel or narrative, you switch off perfectly," says British neuropsychologist David Lewis. After just six minutes reading time, the pulse calms down, the muscles relax. The researcher was able to prove this in tests. Result: Reading lowers the stress level by 68 percent, a walk by only 42 percent.
Silent moments
Noise is a big stress factor for many. More than half of all Germans suffer from it. Turn off your cell phone, computer and TV as often as possible. Be aware of background noise and concentrate on your core. Recent studies from brain research prove: Regular meditation improves the defense against stress, increases the attention in everyday life and supports long-term concentration. Researchers at the University of Amsterdam have also found that the color green enhances the healing power of silence. Meditations in the park are twice as intense.
Mini-outs
Targeted breaks increase your own productivity. "Step out of the flow of action several times every day for at least a few seconds," advises Rick Hanson, a neuropsychologist from the United States and author of the book Thinking Like a Buddha (288 pp., 16.99 euros, Irisiana 2013). "Close your eyes, take a few deep breaths in. Open your eyes and focus on the farthest point you can see." In any case, you should do this mini-break when you have completed one task instead of rushing to the next.
Balanced breakfast
Numerous studies prove that those who refrain from the first meal of the day are more susceptible to stress. Oatmeal and skimmed yoghurt fruits provide essential vitamins and fiber, along with minerals such as magnesium and calcium, which also help prevent depression. Wholegrain bread boosts mental performance and improves mood with B vitamins.
Mood Food
Some foods soothe irritated nerves. For example, nuts, seeds, and germs contain many B vitamins that increase stress tolerance. Eat a handful of peanuts or walnuts every day, sprinkle sunflower and pumpkin seeds over muesli or potato casserole, and sprinkle with fresh wheat germ over the salad.
Happiness Fondue
Cut bananas and dates into pieces and put them on a wooden skewer. Then dip in melted dark chocolate and turn into sesame. This snack provides endorphins, happiness hormones.
ginger water
Stress can hit the stomach. A cup of hot ginger water helps. For this, rub fresh ginger root or 15 drops of ginger extract with boiling water and drink in sips. The contained essential oils and starches such as Gingerole and Shoagole give a good gut feeling, normalize the bile activity and fuel the metabolism. In addition, ginger has a relaxing effect due to its warming properties and calms irritated nerves.
Protective rosea
"Rhodiola rosea has shown in studies a stress-inhibiting and anti-fatigue effect," says the Munich biologist Dr. med. Andrea Flemmer.Rose root comes from the harsh and cold high mountain regions of Scandinavia and Siberia and is one of the so-called "adaptogenic" medicinal plants. Flemmer: "This refers to plants that protect the body, but especially the brain, from stress." Rhodiola is available as a tea and as an extract in capsule form available for free sale in the pharmacy.
smile
Make sure you pull up the corners of your mouth - even if you only have a "contrived" smile in stressful times. Because smile has a biological effect. The facial muscle presses between cheek and eye exactly on the nerve, which signals our brain a happy mood. That this trick actually works, have proven American psychologists of the University of Kansas.
Zeitsprung
If it all gets over your head, sit in a quiet corner, close your eyes and make a leap of time into the future. This helps you to change the perspective. Most of the time, annoying things are half as bad in retrospect, and you can even laugh about many difficult moments in your life.
Positive experiences
Do what you do with pleasure, not because you have to. Then you can do a lot easier and faster by the hand. Why that is so, explains the psychologist Dr. med. Ilona Bürgel in her book "Schokologie" (208 p., 14,99 Euro, Southwest 2013): "When we are in the state of negative feelings, our so-called emotion brain rules and draws energy." Your advice: Live according to the Schokopsychologie concept and give yourself the permission for a good life. In practice, this means: Create positive experiences every day, be good to yourself. If you feel you need a little break and a piece of chocolate or a cinnamon bun, treat yourself to the sweet reward without having to to be distracted by other things.
No to perfectionism
Those who learn to draw boundaries and even let all five be straight, go through life relaxed. Also in the pre-Christmas period.
