Coping with stress

Take it easy

Keep calm and be stressed

Our mental immune system, our resilience, helps us to cope with everyday life. That also includes being able to deal with stress. Stress makes us focussed, responsive and efficient and it’s the stress response that even saved the lives of our ancestors when they were in dangerous situations. Nowadays, stress can help us overcome challenges in everyday life.

That being said, we shouldn’t be in a permanent state of stress. You have to realise that you’ve already come out the other side stronger when in similar situations. Take on tasks step by step and allow yourself to take the rest you need after times of stress. In this way, stress remains a source of strength – and does not become a burden.

Realising that you have the power

If you feel at the mercy of others or have too much or too little on your plate, stress becomes a burden. On the other hand, though, if you feel that you have everything under control, stress can push you. You can train yourself in how you react to challenges, whether with worry or self-confidence.

Manage expectations: If you’re aware of what you expect of yourself, you can ask yourself if what you have in mind is even achievable. If it turns out it’s not, then you can say no with a clear conscience. In some cases, having the courage to leave things open is also an alternative.
Accept praise: If someone gives you praise, you don’t have to put yourself down or justify yourself. It’s best to use the kind words to motivate you. The person praising you will certainly be pleased if you accept the positive feedback, be friendly and thank them.
Recognise achievements: If you take time in the evening to think about what you’ve achieved during the day, you’ll find something to be proud of – even if it’s something small. And even if something didn’t go perfectly, it feels good practice hindsight and simply let go.

Have you been severely restricted by psychological stress for several weeks? This may indicate an illness. Please do not hesitate to seek professional help. You are not alone!

Managing moments of stress

Stress occurs in exceptional situations and you have no control over when these occur. But by organising yourself well, you quickly regain the upper hand. That way you can manage stress instead of it managing you.

Get an overview: You can write down upcoming tasks and create daily or weekly plans. This provides structure to your day-to-day life. Even small items have a place on these lists. Being able to tick them off at various stages makes you feel good.
Set priorities: Keeping tasks that need to be completed first at the top of a prioritised list provides a sense of direction and security. If you realise that you can’t manage it on your own, don’t be afraid to ask the people around you for support. We all need a little help from time to time.
Lay out the individual steps: Breaking down complex tasks into small steps makes it easier to complete them. It also makes it much easier to stick to your schedule and regularly look forward to a completed work step.

Stress occurs in exceptional situations and you have no control over when these occur. But by organising yourself well, you quickly regain the upper hand.

Making the most of your time

Everything in its own time – this applies to both work and free time. Think about when you want to do something well in advance. When the time comes, don’t let yourself be distracted.

Avoid multi-tasking: Try to complete tasks with concentration and without distraction. If you have a big task you’re working on, it’s okay to take a break from time to time. As long as you’re busy, it’s best to put your smartphone out of sight.
Take breaks: It can be helpful to leave the room or even the building for a short time to regularly create distance from your duties. Exercise and fresh air provide relaxation and balance for both the mind and body.
Plan for free time: When you’re getting through a lot of work, you need to make time to recharge the batteries too. You can do this, for example, by keeping yourself busy with hobbies, friends or family. So that you can really switch off, write down important tasks and questions for the next day and then put them out of your mind.