Stress reduction techniques - How to prevent and relieve stress and burnout?
Many people have come to us for pro bono stress prevention and relief. Unfortunately, in order to help more people, this is only two sessions and therefore not really enough to provide lasting results for everyone.
Of course, I also know that not everyone can afford to work with Coaches in cases like this. Last but not least, we don't always have the time, so I thought, why not help in a written form, similar to the for our e-mail coaching solution (Promo: there is much more to it and it can provide a long-term solution, including consultation). So that those who need it and for some reason cannot or do not want to use a coach, we can help them and often, because of lack of time, we can help ourselves.
So we've put together below Stress reduction techniquesat. I hope we can help many people and that these or similar useful techniques, like coaching, can help in the long term.
Ommmmm... Slowly but surely let's get on the horses and see what they are.
Also, in the interest of stress reduction, I wish everyone a useful stress reduction! 🙂
We've all felt overwhelmed by stress, or overwhelmed by the daily pressure makes it difficult to find the inner our peace of mind. A CoachLab Coaching Services we are committed to offering a helping hand in preventing and managing stress. But if you feel that the problem is more serious, our professionals will be happy to refer you to a psychologist or mental health professional.
Stress is a part of all our lives, but if not managed properly, it can lead to serious physical and mental problems and even burnout in the long term. The good news is that there are a number of scientifically proven methods that can help reduce stress and restore mental and physical balance. In this article, we'll go into these techniques in detail, so that you can find the solutions that work best for you.
Why is stress management important?
The effects of stress on the body and mind
Stress is a natural reaction that helps you adapt to challenges. It can be motivating in the short term, but if it persists, it can exhaust the body. Research shows that chronic stress increases the risk of cardiovascular disease, depression, sleep disorders and immune problems.
Statistics:
- According to a 2023 survey, 76% of workers experience stress at work and 59% feel burnt out at least once a month.
- The World Health Organisation (WHO) recognises burnout as an occupational phenomenon affecting millions of people worldwide.
Signs and prevention of burnout
Symptoms of burnout
A burnout the most common symptoms include emotional exhaustion, reduced performance and cynicism. Often these symptoms develop gradually, so it is important to look out for the first signs:
- Constant feeling of fatigue
- Concentration difficulties
- Reduced motivation
- Physical symptoms such as headache or stomach upset
Prevention
A burnout it is worth consciously incorporating stress management techniques into your daily life to prevent. The following methods can help you maintain balance.
Stress and burnout often rear their heads when we don't take the time to prevent them. Coaching gives us the opportunity to recognise the signs of problems early and build strategies to prevent more serious consequences. At CoachLab, this is one of the things we like to support our clients with."
Stress reduction techniques step by step
While these general techniques below will help many people, in individual situations a personalised coaching process can bring the real breakthrough. A CoachLab Coaching service we develop tailor-made strategies with solutions that best suit your lifestyle and challenges.
1. Physical stress reduction: movement and exercise
Regular exercise is one of the best ways to relieve stress. Physical activity helps to reduce cortisol (the stress hormone) levels while increasing the production of endorphins (the happiness hormones).
Examples of effective forms of movement:
- Yoga: Combine physical movement, breathing techniques and meditation. Studies show that regular practice of yoga reduces anxiety and improves general well-being.
- A walk in nature: Spending time in nature has been shown to reduce stress levels and improve mood.
- Dance: Dance is not only exercise, but also creative self-expression, which has a stress-relieving effect.
Tip: If you don't have time to go to the gym, start with 10-15 minutes of light walking or stretching at home every day.
2. Breathing techniques for quick relaxation
Breathing correctly is one of the quickest and easiest ways to relieve stress.
4-7-8 air technology
- Breathe in slowly through your nose for 4 seconds.
- Hold the air in for 7 seconds.
- Breathe out slowly through your mouth for 8 seconds.
This technique has a calming effect on the parasympathetic nervous system, which is responsible for relaxation.
Diaphragmatic (abdominal) breathing
Deep breathing from the abdomen helps to slow down the heart rate and reduce feelings of stress. Place your hand on your belly and feel your hand rise as you inhale and sink as you exhale.
3. Relaxation techniques
Progressive muscle relaxation (PMR)
This technique focuses on reducing physical tension:
- Start by tensing the toes, then slowly relax the muscles.
- Move up your body, tensing each muscle group, then release.
Guided relaxation
Nowadays, there are many apps and online resources that offer guided relaxations exercises to help relieve stress.
4. Time management: eliminating sources of stress
Poor time management is a common source of stress. With proper planning and prioritisation, we can avoid overload.
Practical tips
- Pomodoro technology: Work for 25 minutes with focus, then take a 5 minute break.
- Important-urgent matrix: Prioritise tasks according to their importance and urgency, and focus on those that are "important but not urgent".
- Don't be afraid to say no: Taking on too many tasks only increases stress.
If you find the above exercises useful but need additional support to achieve deeper and longer-term results, CoachLab Coach experts are ready to help you develop personalised stress management strategies.
Let's talk!
5. Mindfulness and meditation
Practicing mindfulness helps you get back to the present moment, reducing stress and anxiety.
Mindfulness exercises
- Body-feeling monitoring: Sit quietly and listen to your body's signals.
- Breath monitoring: Concentrate on the rhythm of your breathing.
Statistics: According to a 2019 study, just 10 minutes of mindfulness a day can significantly reduce anxiety.
6. Creative activities to relieve stress
Creative activities such as drawing, painting, playing music or writing are not only fun, but have been proven to reduce stress.
How to get started?
- Try a colouring for adults, which is a great tension reliever.
- Keep a diary: write down your feelings and thoughts.
7. Social relations and support
Connecting with friends and family provides strong emotional support. A simple conversation or a shared activity can also reduce stress.
Tip:
Organise a walk together or a chat over a coffee where you can share your thoughts.
8. The role of sleep in stress management
Stress often disrupts sleep, which makes the problem worse.
Tips for better sleep:
- Avoid screen time up to an hour before bedtime.
- Create an evening routine, such as reading or listening to soothing music.
- Avoid caffeine in the afternoon.
9. Keeping a stress diary
A stress diary helps you identify sources of stress and understand what situations trigger stress.
How to keep a stress diary?
- Make a note of what happened during the day that caused you stress.
- Let's describe how we reacted and what helped us to deal with the situation.
If it is time to make a change and you could benefit from the support of a coaching professional to help you manage stress more effectively, CoachLab Coaching Services offers a range of options:
- Stress management coaching: Helps to identify sources of stress and develop effective strategies tailored to individual needs.
- Burnout prevention: Helps you find a work-life balance.
- Expert guidance: If necessary, support in finding the right psychologist or mental health professional.
The CoachLab team is available to support you on your path to a more balanced, stress-free life.
Concluding thoughts
Stress is inevitable, but it can be significantly reduced by using the right techniques. It is important to take time for yourself and don't be afraid to ask for help when you need it. The methods described above will help you not only to reduce stress but also to achieve a balance between body and mind.
A good example... 🙂
One of our clients, Anna, came to us as a successful entrepreneur because she felt that stress was taking over her life. During the coaching process, we worked together to develop a system that helped her to manage her daily tasks more effectively and to devote more time to relaxation. After a few months, Anna reports that she is more energetic, more focused and that stress no longer dominates her daily life. This is what we at CoachLab strive to achieve with all our clients.
If they feel that stress is having a lasting impact on their lives, they should see a professional who can help them deal with their problems in a targeted way. In the meantime, try the techniques described in this article and see which works best for you.
Glossary: stress, burnout and related terms - FAQ/FAQ
In order to better understand the importance of stress management techniques, it is worth clarifying the basic concepts that appear in this article. These are explained in more detail below and why they are important for stress management.
What is stress?
Definition of stress:
Stress is the body's natural response to a threatening or challenging situation. It can be a physical, emotional or mental response designed to help the individual adapt more effectively to the situation.
What are the different types of stress? A Types of stress:
Eustress (positive stress):
This stress can be useful because it can motivate you and help you perform better. For example, the excitement before an exam or a job interview.
Distress (negative stress):
This is the long-term damaging stress that occurs when the strain exceeds the individual's ability to adapt. Prolonged exposure can lead to serious health problems.
Physiological explanation:
When we are under stress, our body triggers a fight-or-flight response. This releases hormones (e.g. adrenaline, cortisol) that increase heart rate, blood pressure and blood sugar. This helps in the short term, but if the stress is prolonged, these physiological changes can damage the body.
What is burnout?
Definition of burnout:
Burnout is a state of emotional, physical and mental exhaustion, usually caused by long-term excessive stress and increased pressure. Burnout can often be linked to work, but also to other life situations (e.g. caring, learning).
The three main components of burnout (Maslach Burnout Inventory):
– Emotional exhaustion: The feeling that we have no more energy, physically or emotionally.
- Depersonalisation: The person becomes distant and indifferent towards others, often displaying cynical behaviour.
- Reduced personal performance: The feeling that our efforts are not producing results or are of no value.
The burnout okai and consequences:
The main causes of burnout are persistent overwork, little control over the work environment, lack of support and an upset work-life balance.
Consequences:
- Reduced work performance
- Anxiety and depression
- Physical symptoms such as headaches, insomnia
What is mindfulness?
Definition of mindfulness:
Mindfulness means focusing our full attention on the present moment, without judging or trying to change it. This technique helps reduce stress and improves emotional resilience.
How does it work?
Mindfulness is the deliberate focusing of attention on events in the present, such as breathing, body sensations or environmental stimuli. With practice, the brain learns to respond less to automatic, stress-inducing thoughts.
Example:
Sit quietly and watch your breathing. If your mind wanders, simply return to watching your breathing.
What is progressive muscle relaxation (PMR)?
Definition of PMR:
Progressive muscle relaxation is a technique of consciously tensing and then relaxing specific muscle groups to reduce physical tension.
How does it help?
The technique builds on the contrast between muscle tension and relaxation and helps us to recognise where we carry stress in our body.
Example:
- Tension your toes, hold the tension for 5 seconds and then relax them.
- Move on to the leg, thigh, abdominal, arm and face muscles.
What is time management?
Definition of time management:
Time management is the ability to allocate your time efficiently between tasks and priorities. Proper time management reduces stress, increases efficiency and provides more free time.
Exercises in time management:
- Pomodoro technology: Use a timer to divide the work into 25-minute focused sections followed by a 5-minute break.
- Priority matrix: Important and urgent tasks should be done immediately, less important ones should be scheduled for later.
What is relaxation?
Definition of relaxation:
Relaxation is a state in which the body and mind relax, reducing the effects of stress. It can be achieved in an active (guided relaxation, meditation) or passive (e.g. listening to music, relaxation) way.
What is a grounding technique?
Definition of grounding technique:
Grounding techniques are designed to help you return to the present moment, especially in stressful situations or during a panic attack.
Example - 5-4-3-2-1 technique:
- List:
- 5 things they see
- 4 things they touch
- 3 things they hear
- 2 things they smell
- 1 thing they taste
This exercise helps break the spiral of stressful thoughts and brings you back to the present.
What is a stress diary?
Definition of a stress diary:
A stress diary is a simple tool to record the events that triggered the stress, your reactions and the factors that helped you cope with the situation.
How does it help?
- Helps to identify sources of stress
- Identifies effective coping strategies
Example:
A typical post might look like this:
- Event: Late for a meeting
- Reaction: Anxiety, clinging
- Solution: Deep breathing, planning a timely departure
This glossary will help you to better understand the terms and methods that can be used to manage stress effectively. The techniques are easy to apply and even small steps can make a big difference.
