Stress Management

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Stress Management
Stress Management
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Stress management

Recovery counteracts the stress process. Negative effects of stress factors can thus be reversed or mitigated. If the person is recovered, he feels good and is also efficient. Many stressors, such as sudden illness, can usually neither be avoided nor influenced. Still, there are helpful ways to deal with challenging situations…

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  • Stress Management Strategies
  • Resources as stress absorbers
  • Mastery - mastering challenges
  • Time and stressor management
  • Beliefs strengthen your back

Stress Management Strategies

Stress coping strategies are psychological processes that take place under stress. Their goal is to end or at least reduce the stressful state. One can differentiate between “positive” and “negative” stress management. A positive stress management is goal-oriented and solution-oriented.

This is the case when, for example, active action is taken to change a situation or to influence it (such as through communication). Or even if you adopt a different - positive - attitude. Negative processing mechanisms, on the other hand, lead to constant brooding or withdrawal and sometimes to burnout or addiction. How someone copes with stress is vital. According to the psychologist Matthias Burisch, there are four types of stress management, which are listed below.

Types of Stress Management

  • Directly active: changing the stressful situation, influencing certain stress factors, adopting a positive attitude.

  • Directly inactive: ignoring the stressful elements of the situation, avoiding them or leaving the situation.

  • Indirectly active: talking about the stress, changing yourself or taking up other activities.

  • Indirectly inactive: alcohol consumption, drug abuse, etc., getting sick or collapsing.

Resources as stress absorbers

Resources are understood to be the totality of all health-promoting or protective personal and social, but also physical and psychological reserves. This also includes those skills and attitudes that make it easier to cope with stress. Resources can work well as stress relievers. Examples of this are humor, self-confidence, or social cohesion.

Mastery - mastering challenges

“Mastery” comes from English and means: to master something / master something. We react a little too much to all controllable stimuli (consciously provoked stimuli as they are also used in training or rehabilitation and thus prepare ourselves for future stresses. So controllable stress is an investment in the future and mastery activities are suitable as " Training “for it.

Leisure activities that present challenges are called mastery activities. These activities also offer new learning opportunities such as taking a language course, volunteering or learning a new hobby. Mastery activities help to build self-confidence and skills as well as mobilize resources. Even if they are sometimes perceived as a little strenuous, they can lead to recovery in their own way.

Time and stressor management

Many stressors, such as sudden serious illness or the death of a loved one, cannot be avoided or controlled. Still, there are helpful ways to deal with difficult situations. When it comes to everyday stress, the question of personal time management arises. What are the really important priorities at the moment? Build in temporary buffer zones - that is, unplanned times. A calendar or diary can help to gain clarity about the really important things and to find a suitable structure for your own life. Regular, even short breaks give the daily routine a grid - it becomes more manageable. For tips on managing time in the workplace, see the time management tool.

From time to time it also makes sense to reconsider your current personal situation. Examples of questions that can help with this include:

  • Am i where i want to be
  • If not, why, and what would I have to do to get there?
  • Where do I see myself in the long term?
  • Which tasks can I delegate?
  • Where and how can I ask for help?
  • Do I really have to be available at all times?

These and other questions can help you reflect on your own life. However, they can also create uncertainty. If you are looking for support or help, you will find competent contact points such as psychologists under Services.

Beliefs strengthen your back

Beliefs come from modern psychology. One speaks of a belief when it comes to a deeply anchored belief of a person. Examples would be “I am clumsy” or “I am an optimist”. Beliefs can influence the inner evaluation of stressful factors - i.e. strengthen or weaken them. The use of beliefs is not about unrealistic, purely positive thinking, but about disarming stressors and strengthening your back.

For this to work, it is important to know your own beliefs. Then you can try to gradually change these beliefs that can alleviate the influence of stressors and at the same time give strength. In order to anchor your own beliefs, picture them again and again in a state of relaxation. A new belief system can be an anchor for you in "stormy" times or simply offer you support or motivation every day.

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