reduce stress


Tension, tension, sleep disorders, distress, eustress

English: stress

How can you reduce psychological / emotional stress?

An important finding in the context of stress reduction is that it is not the external stress that is decisive for the stress level of the body, but the internal, perceived stress. So it is initially a question of one's own stress perception, whether a situation is seen as stressful or not.
This also applies to mental and emotional stress. When it comes to emotional stressors, it is often very difficult to follow the simple rule of simply eliminating the source of stress. A breakup or the loss of a person can cause psychological / emotional stress on people for a very long time. In such situations it is important to change the internal way of dealing with stress or to find ways to reduce this stress, be it through a change in lifestyle, sport, relaxation exercises and many other common methods.
For many people it is enough if they have people to whom they can entrust their psychological burdens and who can thus deal with them better.

Others, however, are convinced that meditation helps them a lot in coping with stress, which has been proven by recent studies.


The therapy of stress depend on the results of the examination. Infusion series are usually given physically to supplement the missing substances. To reduce stress, antioxidants, electrolytes, high-dose vitamins, base-rich agents, procaine-base infusion for deacidification, ozone-oxygen infusion for vitalization, to improve blood circulation, chelantin infusion to remove waste products, fresh cell therapy, acupuncture, homeopathy, neural therapy and herbal medicines are mainly used here . In addition, patients are often treated with special mental stress management programs and physical exercise.

What role do the stress hormones play?

It is assumed that the formation of stress hormones in our body are largely responsible for the development of a stress reaction.

These hormones act on many different functions in our body such as the immune system, our energy balance or our heart rate and modulate these functions so that they are optimally designed for a stressful situation. The most well-known stress hormone in our body is cortisol, which is produced in our adrenal cortex in greater quantities than is normally the case during stress. The real purpose of these stress hormones is to make the body maximally efficient for a short period of time, in return, functions such as digestion, which are not absolutely necessary in this situation, are inhibited.

This stress reaction only becomes a problem for our body when it not only lasts for a few hours but becomes permanent and the body cannot recover. This has the consequence that the body becomes weaker and weaker, the immune system is strongly inhibited and this also affects the psyche. Stress hormones play a central role in the stress response.

Can you break down stress hormones?

Just as the body produces stress hormones in a stressful situation, these are broken down again at the end of this phase. The prerequisite for this, however, is that the perceived stress level drops, otherwise the body thinks that it still has to be prepared for a fight or flight. So you just have to, which sounds easier to many than it actually is, simply relieve the existing stress and the body will follow by reducing the stress hormones. For this purpose, for example, in addition to exercising, certain relaxation techniques can be carried out.

Each person has to find the right methods for himself / herself how he / she can best reduce stress so that the body follows and breaks down stress hormones.

Which relaxation techniques can help?

Nowadays there are a variety of different relaxation techniques that work differently for everyone. Each person has to find out for himself / herself by trial and error which of the techniques works best for him / her.
One of the most famous relaxation techniques is the so-called progressive muscle relaxation. During this, individual muscle groups are tense and then slowly relaxed again, usually accompanied by relaxing music. The focus here is on the sensations that one feels during the relaxation phase. This process is carried out slowly with all muscle groups in the body and, in addition to relieving muscle tension, leads to better body awareness and a reduction in stress levels.

Another well-known relaxation technique is yoga. Here, however, one has to distinguish between the many different forms of yoga, each with a different focus. For example, some forms focus primarily on physical exertion, as is the case, for example, with what is known as hatha yoga. However, there are also forms of yoga that involve less physical activity and are more relaxing. Other well-known relaxation techniques that are used in the context of stress reduction are meditation, Qigong, Tai-Chi and autogenic training.

For more detailed information on this topic, see: Relaxation techniques

Can you also reduce stress with medication - and with which?

There are now many drugs on the market that promise to reduce stress. However, these should be consumed with great caution, as almost all of these drugs are primarily aimed at eliminating the symptoms of chronic stress, such as improving depressive moods, but not addressing the underlying cause. So the statement that these drugs can reduce stress is only partially to be agreed.
The most well-known active ingredient in the therapy of stress is the so-called St. John's wort. This works against depressive moods, stress burnout and anxiety disorders. It can be purchased in various forms such as oil, hard capsules, or teas without a prescription. When consuming St. John's wort, however, it must be noted that this has a modulating effect on certain enzymes in our body and can limit the effect of other drugs, such as the pill.

Another widely used active ingredient is valerian, which is mainly used for sleep disorders and great nervousness and is usually taken as drops.
Other active ingredients in this area of ​​application are ginkgo leaf extract and passion flower herb.

With regard to prescription drugs, the drug Oxazepam is mainly used, which belongs to the group of benzodiazepines and relieves anxiety and stress. However, this drug should only be used in stressful conditions, such as burnout, as it carries a high risk of addiction.

What are the side effects of the drugs?

Most of the drugs used for stress have the side effects of causing tiredness, drowsiness, and drowsiness.
In addition to the interaction with other medication described above, the intake of St. John's wort results in an increased sensitivity to light in rare cases and can also lead to gastrointestinal complaints. Stomach discomfort and headaches can also occur when consuming valerian.

Prescription drugs for stress relief, such as oxazepam, can, in addition to the side effects described, also lead to a decrease in libido, muscle weakness or depressive moods. In addition, there is a risk of dependence on this drug even at low doses.

How can you reduce stress with exercise?

The effectiveness of sport in reducing stress and becoming more resistant to it in the long term has now been scientifically proven. This effect is mainly attributed to the release of endorphins, which promote the breakdown of stress hormones, and the changed energy balance. In addition, the positive effects of exercise, such as the impact on the cardiovascular system, counteract the symptoms of chronic stress.
Which sport is best suited for this varies from person to person. The main thing is to be physically active and to be distracted by the sport in order not to have to think about the stressful work all the time. Most people have found jogging to be a great way to relieve stress and get some fresh air. But other sports such as soccer, yoga or Thai-Chi can also help reduce stress.

What foods can help me reduce stress?

Unfortunately, there is no food that actively helps us to reduce stress. But a healthy and balanced diet is important so that the body can cope better with the consequences of stress. A balanced diet of this kind includes the consumption of fresh fruit and vegetables. In addition, excessive consumption of sweets, ready meals or meat should be avoided.

Most doctors do not recommend the consumption of special dietary supplements that help relieve stress.

How can I reduce exam stress?

You can probably never completely avoid the stress before an exam, but you can try to reduce it to a minimum by various methods. First of all, of course, there is good preparation for the exam, that is, you should start learning as early as possible so that you don't have to learn all of the material within a few days. In addition, it always helps to exchange ideas with other people about the material you have learned and to ask each other, as you can visualize how much you have already learned.
Furthermore, shortly before the exam, it helps not to drive yourself crazy and go through all the flashcards again, but to take a few minutes and take a deep breath and try to think of something else. This also applies to situations during an exam, when you are stuck and get stressed. Allowing yourself a little break in these situations, briefly closing your eyes and taking three deep breaths can have great effects.

How can you reduce stress in children?

A new study has shown that around every fifth child suffers from excessive stress. Usually, however, this is not even noticed by the parents, as they themselves have enough stress in their everyday life and do not notice the strain on the children. The first important step in reducing stress in children is the perception that the child is suffering from excessive stress because the children do not always communicate this themselves.

Furthermore, you should first look at the child's everyday life. So it is important that children have enough time during the week that they can design themselves and that they have free time to meet up with friends. In addition, many children are under very high pressure to perform on the part of their parents, which puts the child under additional pressure. When children come to secondary schools, there is usually an additional social stress factor. The fear of schoolmates or bullying can cause great stress in children about which parents should talk to them. It is also important for children that there are certain rituals in the family as part of everyday life that give the child orientation. These include the daily dinner together, reading aloud when falling asleep, or other activities that the child can do with the parents.


Correct diagnosis is necessary to reduce stress.
To diagnose stress include the specific anamnesis and the Body impedance analysis, in which the resistance to a minimal electrical measuring current is measured in order to be able to draw conclusions about vitality and the ratio of fat, muscles and water in the body. Furthermore, a detailed blood count, the determination of free radicals and antioxidants, the acid-base buffer capacity, the inflammation parameters, the stress and sex hormones in the blood and saliva, the analysis of the stool flora, the heart rate measurement and the EKG.

What is oxidative stress?

The term oxidative stress describes a metabolic situation in the cells of our body in which harmful substances, the so-called radicals, are present in increased concentrations and thus damage the cell. The formation of these radicals is a consequence of the metabolic processes in our cells and is intended by nature. However, these radicals are normally neutralized by so-called antioxidants and their harmful effects are neutralized. The term oxidative stress describes a situation in which the balance between the radicals and the antioxidants is in favor of the radicals and thus the harmful effects outweigh the effects.
It is now assumed that this oxidative stress is significantly involved in the development of arteriosclerosis, cancer and rheumatic diseases. In order to avoid oxidative stress in our body, it is recommended to pay attention to a balanced diet, which is accompanied by the consumption of a lot of vegetables and fruits. Studies have shown that the special intake of antioxidants is not effective.