Simple exercises

A very effective exercise for relaxation is rest. The patient should withdraw from his work for 5 minutes and “turn in on himself”. This time is important to minimize the stress at this moment.
These 5 minutes of rest work best in an enormous stress situation, because it helps you regain your strength. Just slip away from your desk or workplace for a short time, close your eyes, sit down relaxed and breathe in and out deeply. Think of nothing at all and concentrate only on breathing. If you have the opportunity, lie on your back or sit cross-legged (typical yoga position).

Stress reduction in the office – tips

Often the stress comes from too many tasks coming at the same time or too many impressions around the workplace. The right posture at the workplace is also important.

If there are too many tasks at the same time, they should be processed in a structured manner or tasks should be handed in.
Often the stress factor increases after work or before a vacation. Either because the work is not done or because it is already clear before the vacation that there will be much more work after the vacation. In these situations you should try to switch off and be aware that after the vacation everything can be worked off one after the other.
During work, some relaxation and loosening exercises are useful to minimize stress. Shoulder circles and trapezius stretching should be done more often to avoid increased tension. 5 minutes of time out and rest, thinking of nothing and breathing deeply can also reduce stress in between.
During the lunch break, either leave the building completely and go for a walk in nature or hold a “Power Nap” where the body can regenerate very well.

Stress reduction through sport

Sport is one of the best remedies against stress. However, you should differentiate a little bit between the types of people you are. Sports that contribute a little more to relaxation are yoga, Pilates, Tai Chi and light weight training.

Strength training is generally very important to achieve good muscle tone and to counteract poor posture. Sports such as Zumba, aerobics, cardio training or team sports are particularly suitable for the more sedate stress patients. In general, however, one should not generalize about the possibilities, because it is important that everyone finds the right sport for him or herself, one that keeps you busy and can also be fun.

Music during sports usually helps to change your thoughts and many people can forget the stress of everyday life a little better. If the sport is done regularly, it has been proven to promote the general well-being. A fixed training plan for sports during the working week gives you a structure in your everyday life, which you need especially during times of stress. The joy of a certain sports lesson or of the people you meet during this time lifts your spirits.

If you are very active and rather restless you should rather do calmer sports.
If you are a bit more introspective and tend to make the stress more on yourself, sports that really get you down are recommended.