Lifestyle
How you cause yourself stress
01.09.2020
Originally it was supposed to ensure our survival, but today it has mutated into a disease of civilisation: stress. Often, the feeling of stress even becomes chronic. Those who are not mindful often set themselves unnecessary stress traps. We’ll show you which ones are lurking – and how to avoid them.
First stress trap: Multitasking
Thinking around while working on the shopping list, using the phone while shopping and checking emails while on the phone: Multitasking is a major stressor for our minds. According to a University of California study a single interruption takes an average of 23 minutes before we can focus on a task again. Multitasking not only reduces alertness and concentration, but also has been shown to produce more of the stress hormone cortisol. That’s why it’s important to always tackle just one task at a time.
Second stress trap: Perfectionism
Perfectionism is high on the list of causes of internal stress – and is a common characteristic of people at risk of burnout. Of course, there is nothing against trying to master a task well. But does it always have to be excellent? Rather do things efficiently. Let go of your patterns. And ask yourself: Where is it really necessary to invest all my energy, and where would “enough” be OK? Tip: Write down sentences such as “I can make mistakes” or “Sometimes less is more” on paper and stick them where you see them again and again.
Third stress trap: owning too many things
Almost all of us have items at home that we don’t really use. But the more we own, the more things there are that we need to store, dust, maintain or repair. Unnecessary load causes stress and consumes time. That’s why: Separate from everything you don’t need or don’t like anymore. Many things can also be shared or borrowed. For example, a neighbour’s drill, cars from car sharing services or books from a good old library.
Fourth stress trap: Working through instead of taking breaks
When the to-do list seems endless, the temptation is great not to take breaks. After all, you’re fit and can easily do without it, right? No! After all, the body and mind can only regenerate when tension and tension alternate. Countless studies have shown that breaks keep you productive. Therefore, take a break of 15 minutes after two hours of study or work-out at the latest. Don’t do anything, except perhaps something to drink or eat. After three to four hours of work, it’s time to relax for at least one hour.
Fifth stress trap: Constant availability
As practical as smartphones, chat and telephony apps are, their use exposes us to constant availability and activity. In fact, as a result, the body increasingly forgets to relax – and the inner restlessness increases. So structure your time. Set fixed times for you to read and reply to messages on your smartphone and e-mails. This is how you can reduce digital stress. If it helps, you can also install an app such as Freedom, which temporarily blocks distracting apps and websites. And then: Enjoy the analogue life!
Sixth Stress Trap: Neglecting Friendships
If you do not spend time with friends in stressful situations, this creates even more stress for yourself. This is because it has been shown that stress symptoms are particularly pronounced when social support is lacking. Conversely, with social attention, the body produces nerve messenger substances that not only reduce pain, but also reduce anxiety and stress. So take time for your loved ones on a regular basis!
Seventh stress trap: wanting to do everything yourself
You know what you can do, and you know what kind of result you want to end up with – so you’d prefer to do everything yourself. But at the point where you can’t give anything, stress is inevitable. So is the dead end. That’s why: Learn to relinquish responsibility and differentiate yourself from the start. Trust that something can also be great if someone else takes care of it. And that a result doesn’t have to be worse just because it’s now different from what you imagined.
Eighth stress trap: Unrealistic time management
It’s easy for you to take on too many orders, load up too many appointments or tasks privately and end up wondering why you’re behind in everything. We can avoid this stress by consciously keeping a clear list of pending issues and a realistic schedule. Order your CRM ISSUE according to urgency. Divide larger tasks into smaller stages and complete them over several days. Enter all, really all appointments in a calendar, on paper or via the app. And always do the unpleasant things first, so you’ll be more relaxed for the rest of the day.
Ninth stress trap: Ignoring your own needs
Do you prefer to be someone who adapts to avoid offending others – and always stays friendly to avoid confrontation? If you constantly ignore your needs, this causes a great deal of stress. That’s why: Take yourself important. Those who can differentiate themselves, say no and stand by their needs live healthier lives. What’s more, anyone who presents a profile in a clear way is rarely rejected for it – but rather more respected.
As you can see, there are a lot of internal stressors. With mindfulness, patience and practice, you can reduce them significantly.