{"id":13669,"date":"2021-08-31T14:08:51","date_gmt":"2021-08-31T12:08:51","guid":{"rendered":"https:\/\/persolog.com\/blog\/4-sofort-massnahmen-gegen-stress\/"},"modified":"2024-04-26T11:49:09","modified_gmt":"2024-04-26T09:49:09","slug":"4-sofort-massnahmen-gegen-stress","status":"publish","type":"post","link":"https:\/\/persolog.com\/de\/blog\/4-immediate-actions-against-stress\/","title":{"rendered":"4 Sofort-Ma\u00dfnahmen gegen Stress"},"content":{"rendered":"\t\t
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Learning proper stress management is a process that takes time. But what do you do when you need quick immediate help in an acute stress moment? We provide you with 4 immediate<\/strong> measures<\/strong> to help you reduce the perception of stress in a suddenly arising stressful situation.<\/strong><\/p>\n

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#1 Spontaneous relaxation<\/h2>\n

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Relaxation helps against stress. And relaxation takes a lot of time \u2013 or does it? With spontaneous relaxation, you can at least temporarily reduce your stress level. Breathe slowly and rhythmically out. While doing so, repeatedly say a two-syllable word that calms you, such as “calm” or “peace”. Also, consciously relax individual muscle groups, such as the facial muscles.<\/p>\n

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#2 Distraction<\/h2>\n

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Are all your thoughts revolving around the stress factor? Then briefly divert your attention from the stressful situation and focus on something else \u2013 external stimuli or inner images. Mentally visualize how relieved you will be when the stressful situation is over. Or recall your last enjoyable vacation and mentally relive it. Such a mental escape from the situation helps when you cannot leave the room.<\/p>\n

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#3 Positive self-talk<\/h2>\n

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Under stress, we often feel down. Therefore, engage in positive self-talk with yourself in a stressful situation. Encourage yourself, give yourself courage, and affirm your own actions. This way, you can positively influence yourself in a stressful situation and see the situation from a different perspective.<\/p>\n

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#4 Letting off steam<\/h2>\n

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If possible, take a moment to break away from the stressful situation and instead let off some steam by engaging your whole body: Take a brisk walk in nature, scream loudly, confide in someone, or stomp your foot firmly on the ground. It’s important that when “letting off steam,” you don’t harm others and thus create more stress. So, refrain from berating colleagues or family members just to temporarily alleviate a stressful situation.<\/p>\n

These strategies help stop further escalation and getting caught up in stress in time. Acute tension is reduced, leading to quicker recovery. Not every strategy will work for everyone, but one or more of these measures can certainly alleviate your next stressful moment.<\/p>\n<\/div>\n<\/div>\n<\/div>\n

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Kostenfreies Webinar:
4 Wege zu mehr Stresskompetenz<\/h4>\n

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Erfahre in diesem Webinar, welche 4 Wege zu mehr Stresskompetenz <\/a>es gibt und wie dir diese dabei helfen k\u00f6nnen deinen beruflichen, sowie privaten Stress zu bew\u00e4ltigen.<\/p>\n

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Melde dich gleich hier an:<\/p>\n

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\n\t\t\t\t\t\n\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\tHier klicken<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"

Das Erlernen einer angemessenen Stressbew\u00e4ltigung ist ein Prozess, der Zeit ben\u00f6tigt. Aber was ist, wenn du sofortige Erleichterung in einem akuten Stressmoment ben\u00f6tigst? Wir stellen dir 4 sofortige Ma\u00dfnahmen zur Stressreduzierung in einem pl\u00f6tzlich stressigen...<\/p>\n

#1 Spontane Entspannung.<\/p>\n

Gegen Stress hilft Entspannung. Und Entspannung kostet viel Zeit \u2013 oder? Mit der Spontanentspannung kannst du deinen Stresspegel zumindest kurzzeitig herunterfahren. Atme dazu langsam und rhythmisch aus. Dabei sprichst du wiederholt ein zweisilbiges Wort, das dich beruhigt, zum Beispiel \u201eRuhe\u201c oder \u201eStille\u201c. Entspanne au\u00dferdem einzelne Muskelpartien, wie zum Beispiel die Gesichtsmuskeln, ganz bewusst.<\/p>\n

#2 Ablenkung.<\/p>\n

Alle Gedanken drehen sich nur um den Stressfaktor? Dann lenke deine Wahrnehmung kurz von der Stresssituation ab und konzentriere dich auf etwas anderes \u2013 auf \u00e4u\u00dfere Reize oder innere Bilder. Male dir zum Beispiel gedanklich aus, wie froh du sein wirst, wenn die Stresssituation vor\u00fcber ist. Oder erinnere dich an deinen letzten sch\u00f6nen Urlaub und lasse ihn gedanklich Revue passieren. Ein Solcher mentaler Ausstieg aus dem Geschehen hilft, wenn du den Raum nicht verlassen kannst.<\/p>\n

#3 Positive Selbstgespr\u00e4che.<\/p>\n

Unter Stress f\u00fchlen wir uns oft niedergeschlagen. F\u00fchre in einer stressigen Situation deshalb ein positives Selbstgespr\u00e4ch mit dir selbst. Ermuntere dich, sprich dir Mut zu und bekr\u00e4ftige dein eigenes Handeln. So kannst du dich in einer Stresssituation positiv beeinflussen und die Situation aus einer anderen Perspektive sehen.<\/p>","protected":false},"author":1,"featured_media":19978,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"set","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[56],"tags":[1109,1304,1049,1307,373,1309,1310,1311,54,57,357,45,125,326],"class_list":["post-13669","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-stress-management","tag-ablenkung","tag-entschaerfen","tag-entspannung","tag-fruehwarn-signale","tag-konflikte","tag-persoenlichkeiten","tag-positive-selbstgespraeche","tag-situation","tag-stress","tag-stressmanagement","tag-stresssignale","tag-team","tag-verhalten","tag-verhaltensdimensionen"],"acf":[],"yoast_head":"\n4 Immediate Actions Against Stress \u2013persolog blog<\/title>\n<meta name=\"description\" content=\"BLOG l Quickly reduce stress with 4 immediate measures: relaxation, distraction, positive self-talk, and letting off steam... 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