Learn mindfulness in everyday life - 3 X 10 tips: Let go of stress with simple exercises


Work better, information as desired! We give you the information you really need and are committed to a better and more ecological working environment. When Book Publisher Best of HR – Berufebilder.de® with Unique Book Concept and eCourses we offer over 20 years of experience in Corporate Publishing - with Clients like Samsung, Otto, Governmental Institutions. Publisher Simone Janson also heads the Institute Berufebilder Yourweb, which awards scholarships, for example, and belongs one of the top 10 female German bloggers, referenced in ARD, FAZ, ZEIT, WELT, Wikipedia .
Disclosure & Image Rights:  Füssen Tourism and Marketing organized the research trip and covered all of our travel expenses. Image material was created with a smartphone made available free of charge by our sponsor Mobilcom Debitel, which we checked as part of the test until it was unusable. Artwork created as part of a free collaboration with Shutterstock.

There are many ways of coping with stress. But most of the methods are complicated and tedious to learn. If you want to relax immediately, you need simple exercises.

Best of HR – Berufebilder.de®

Here writes for you:

 

Simone Janson Simone JansonSimone Janson is publisherConsultant and head of the Institute's job pictures Yourweb.

  Profile

Coping with stress in everyday life - just how?

The child was already sick in the morning, the boss is sitting on your neck because an important customer project has to be completed. To make matters worse, colleague Müller is also sick. A feeling of lack of self-efficacy and control over one's own life quickly arises - and this carousel of ideas, in which we repeatedly say negative beliefs like "Today is not my day", is what really stresses us in the end.

Now there are numerous methods that want to help us take a short break from stress even in hectic office life: Yoga, Qi Gong, meditation, progressive muscle relaxation etc. have only one crucial disadvantage: you cannot learn and implement them overnight. Because in order for the corresponding relaxation exercises to solidify in the brain, we have to change our thinking and our habits. And that takes time. Therefore, we would like 3 methods below imaginethat help comparatively quickly to switch off from stress.

Write down problems like Miriam Meckel

As Miriam Meckel, youngest Professorin Germany, government spokeswoman and editor of Wirtschaftswoche fell ill with burnout, she spent a week in a clinic in Allgäu. The first parts of her book were also created during an "inactivity weekend". But reading, it is said, is an important way of dealing with problems.

Tip: Text as PDF (please read the instructions!) Download or for a little more Book on the topic with discount or eCourse book. Actions or news via Newsletter!

It is not for nothing that experts always recommend mindfulness and gratitude diaries to focus on the positive things in life. Therefore, writing down stressful or stressful problems can be an important step in solving them, also because many people can see the solution. Concentrating on the positive also helps to step out of the spiral of negative thoughts. That's how it works:

  1. Sit at the desk or in a comfortable armchair.
  2. Have a piece of paper and a pen ready to take notes.
  3. Hide everything for the next few minutes: appointments, tasks, nagging bosses, customer complaints, etc.
  4. Let your imagination run wild: imagine a perfect day.
  5. Think big, dream wilc: anything is possible and allowed on this imaginary day.
  6. Make yourself clear: what do you want to do? What happens “just like that”? What do your colleagues and your superiors contribute to a perfect day?
  7. What makes you particularly happy, what are you grateful for?
  8. Where do you see potential for improvement? How could this look in concrete terms? Think big and crazy here too.
  9. Write everything down in key words, without “censorship scissors in your head”. It can also be crazy things. And these fantasies can also make you laugh.
  10. How can you continue to implement your crazy ideas in the future?

Let problems fly away like Sven Hannawald

Ski jumper Sven Hannawald also fell ill with burnout. And afterwards frankly confessed in interviews that it took him a long time to let go of his sport, because even long after the burnout he still watched the ski jumping results on TV and on the Internet.

Sometimes you ask yourself whether you can solve problems that often seem big and overwhelming at first glance. Or one wonders with fear whether the path to the goal will work out. And because of all the worries you can't do anything. With this method you can let go of stressful things so that you can concentrate on your work.

  1. Sit or lie down relaxed, close your eyes.
  2. Imagine the problem (for example, a difficult professional situation).
  3. Think very specifically, if possible introduce yourself in several pictures. Or write all of them virtually on a piece of paper.
  4. Now imagine a virtual cardboard box and - virtually of course - place it in front of you.
  5. Open it and put your pictures or notes in it.
  6. Tie the box to a balloon with a string.
  7. Let your imaginary balloon rise
  8. Follow him up and say goodbye to problems and negative thoughts.
  9. Take your time: Check the balloon with your problems until it disappears in the clouds or has become so small that you can no longer see it.
  10. Get up, stretch, and get to work.

Mindfulness exercises in nature like Ludwig II of Bavaria

Ludwig II of Bavaria is also known to have had his own methods of reducing stress. So he slept during the last 10 years of his life during the day and was awake at night to enjoy the quiet at night. And in his youth he enjoyed the mountain hikes with his mountaineering mother Marie in the Allgäu castle park, the region around Füssen and the royal castles Neuschwanstein and Hohenschwangau, where Ludwig grew up. The Säuling, one of the most striking mountains in the castle park, was the family's hiking destination again and again and Ludwig loved these excursions - despite the nailed mountain boots that gave him lead feet as he climbed. And also for Queen Marie it was the greatest luck to be here, for that she took off her skirt and gave up any luxury on the mountain tours.

Even today, the royal castles are almost all to themselves on the numerous hiking trails in the castle park. No wonder that the castle park is also ideal for a mindful walk with exercise and mediatative units, which I do under the guidance of hiking guide and Ayuveda expert Ruth Wecher, who integrates nature and the environment as a special feature.

Tip: Text as PDF (please read the instructions!) Download or for a little more Book on the topic with discount or eCourse book. Actions or news via Newsletter!

  1. On the Kneipp meadow: We spread the ame from mindfulness exercise heart opening
  2. At Mittersee we do a breathing exercise in which we only breathe through the nose and either inhale or exhale with every step. You have to be very focused on breathing.
  3. At Obersee we do a breathing exercise and look at details in nature such as rocks, moss plants. Also a great experience: smell resin.
  4. We do another breathing exercise in a free place on the lake: we breathe in, stretch our arms up and exhale as we go down by imagining a dandelion.
  5. In a place with a view on a bench, we repeat the breathing exercise with the arms and the dandelion by now pulling in the stomach.
  6. In a spruce forest we do a special exercise on forest bathing and perception: we lie on the forest floor, close our eyes and look up at the sky.
  7. We practice walking fast on a hiking trail to get warm again
  8. We slowly climb up a root path, only inhale or exhale with every step and try not to touch the roots.
  9. We do two mindfulness exercises on a small avenue of trees: we feel tree bark and its different texture, then we lean on the slope to support the trees.
  10. Standing on large stones in the middle of the stream, we do a mindfulness exercise by closing our eyes and listening to the water.

More knowledge - PDF download, eCourse on demand or personal advice


Offline download: Download this text as PDF -  Read usage rights, Because we do not automatically submit the title of this text for privacy reasons: When buying in "interests" the title register if support is needed. After buying text exclusively Download at this URL (please save). Or for a little more directly an entire book or eCourse with this text buy, read on.

3,99 Book now


Read customer feedback and buy a book on this topic at a discount: Do you like this text and want to read more information about it? Buy the right book including this text, buy it here in two languages, as a member even with a 20 percent discount. Would you like to take a look at the book first? You can do this by previewing the book look at and then purchase on the book page.

German edition: ISBN 9783965965393

7,47  Buy directly

English version: ISBN 9783965965171 (Translation notice)

7,47  Buy directly


Read customer feedback and buy a book on this topic at a discount: Do you like this text and want to read more information about it? Buy the right book including this text, buy it here in two languages, as a member even with a 20 percent discount. Would you like to take a look at the book first? You can do this by previewing the book look at and then purchase on the book page.

German edition: ISBN 9783965965393

7,47  Buy directly

English version: ISBN 9783965965171 (Translation notice)

7,47  Buy directly


Read customer feedback and buy a book on this topic at a discount: Do you like this text and want to read more information about it? Buy the right book including this text, buy it here in two languages, as a member even with a 20 percent discount. Would you like to take a look at the book first? You can do this by previewing the book look at and then purchase on the book page.

German edition: ISBN 9783965965393

7,47  Buy directly

English version: ISBN 9783965965171 (Translation notice)

7,47  Buy directly


Your eCourse on Demand: Choose your personal eCourse on this or another desired topic, As a PDF download. Up to 30 lessons with each 4 learning task + final lesson. Please enter the title under "interests". Alternatively, we are happy to put together your course for you or offer you a personal regular eMailCourse including supervision and certificate - all further information!

19,99 Book now


Consultant packages: You want to increase your reach or address applicants as an employer? For these and other topics we offer special Consultant packages (overview) - For example, a personal phone call (price is per hour).

179,99 Book now



You want to comment here? Please the Debate Rules comply, contributions must be unlocked. Your eMailAddress remains secret. More information on the use of your data and how you can counter this can be found in our Privacy Policy.

  1. To follow debate on this post
  2. All debates follow
  1. Simone Janson

    I think that's great. But this is also important, especially in small companies: I have already seen cases in which the cold turned into pneumonia and the entire workforce was in bed with a fever ... @ Daniel: Perhaps you would like to tell us about your experiences with your employees have whether and how staying at home has a positive effect, etc. So as a suggestion for others.

  2. Daniel

    In fact, there are probably only a few companies where more reason has moved. As managing director of a smaller company, I try to motivate my employees to stay at home and really cure their illnesses before they reappear in the office.

  3. Kil

    Yes, in some companies you are not allowed to celebrate sick at all, because otherwise you will be put under a lot of pressure. I think that's also very short-term, since everyone is sick within a week anyway. Some think that people get sick extra or turn blue. With a reasonable working atmosphere, however, I see little potential that something like this often happens.

Post a Comment

Your email address will not be published. Required fields are marked with * .

Ja, I would like to be informed about the latest promotions and offers via Newsletter be informed.

I hereby accept the Debate Rules and the Privacy policy with the possibility to contradict the use of my data at any time.