Take a Breath!

It sounds banal, but the right breathing technique can work wonders for stress and anxiety. By breathing correctly, we improve the body's oxygen supply and activate the parasympathetic nervous system, which is responsible for relaxation. With the 4-7-8 breathing technique, we breathe in for 4 seconds, hold our breath for 7 seconds and then breathe out for 8 seconds. It is important that we are in a comfortable position in which we can breathe deeply into our stomach. The 4-7-8 breathing technique has been proven to help reduce stress, can make it easier to fall asleep and can help with anxiety. Detailed instructions can be found here.

The 7-Minute Morning Ritual

A positive attitude in the morning lays the foundation for a stress-free day. If we consciously start the day with positive thoughts, we strengthen our inner peace and stress resistance. A positive start helps us to face challenges more calmly and to concentrate on what is important. Here I present my personal 7-minute morning ritual:

When I get up, I first drink a large glass of water with a squeeze of lemon. Then I do the breathing technique 4 - 7 - 8 with three repetitions. After that, I do some light stretching exercises for my body and finally I do a plank for a minute.

Cold shower

No, seriously, you don't have to take an ice bath to benefit from the health-promoting effects of cold water. A 30-second cold shower in the morning will do the trick. It may take some getting used to, but I promise you won't regret it. The feeling after the cold shock is amazing. The cold stimulus strengthens your immune system. According to a study, the cold stimulus of cold water affects your nervous system through oxidative stress. Over time, you will become calmer and more relaxed. Try it out!

Avoid hypoglycemia

If blood sugar levels suddenly drop in the afternoon, this can cause stress for many people. It can also cause food cravings and alcoholic beverage cravings. If you don't eat at lunchtime or eat a meal that consists mainly of fast carbohydrates, this can lead to a sudden drop in blood sugar levels. After a meal that is high in carbohydrates but low in fat and protein, blood sugar levels rise quickly but fall just as quickly. If blood sugar levels are too low, the body switches to emergency mode. Typical stress symptoms such as nervousness, tremors, irritability and fluctuations in concentration can occur. Women are particularly affected because their metabolism and hormonal system are more sensitive to blood sugar fluctuations.

To break this cycle, it is important to eat regularly and ensure that you have a good balance of carbohydrates, proteins and fats. If you do get an afternoon craving, a light protein snack is a good choice. Nuts are ideal for this. I always have a bag of walnuts or almonds in my desk drawer for this purpose.