{"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-immediate-actions-against-stress","status":"publish","type":"post","link":"https:\/\/persolog.com\/pl\/blog\/4-immediate-actions-against-stress\/","title":{"rendered":"4 Natychmiastowe dzia\u0142ania przeciwko stresowi"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"13669\" class=\"elementor elementor-13669\" data-elementor-post-type=\"post\">\n\t\t\t\t<div class=\"elementor-element elementor-element-5d66504 e-flex e-con-boxed e-con e-parent\" data-id=\"5d66504\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-4efa61e5 elementor-widget elementor-widget-text-editor\" data-id=\"4efa61e5\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"flex flex-grow flex-col max-w-full\">\n<div class=\"min-h-[20px] text-message flex flex-col items-start gap-3 whitespace-pre-wrap break-words [.text-message+&amp;]:mt-5 overflow-x-auto\" data-message-author-role=\"assistant\" data-message-id=\"8e33598c-8789-4031-b8de-6be57c21ccc7\">\n<div class=\"markdown prose w-full break-words dark:prose-invert light\">\n<p>\u00a0<\/p>\n<p>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<strong> 4 immediate<\/strong> <strong>measures<\/strong> to help you reduce the perception of stress in a <strong>suddenly arising stressful situation.<\/strong><\/p>\n<p>\u00a0<\/p>\n<h2>#1 Spontaneous relaxation<\/h2>\n<p>\u00a0<\/p>\n<p>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 &#8220;calm&#8221; or &#8220;peace&#8221;. Also, consciously relax individual muscle groups, such as the facial muscles.<\/p>\n<p>\u00a0<\/p>\n<h2>#2 Distraction<\/h2>\n<p>\u00a0<\/p>\n<p>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<h2>\u00a0<\/h2>\n<h2>#3 Positive self-talk<\/h2>\n<p>\u00a0<\/p>\n<p>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<h2>\u00a0<\/h2>\n<h2>#4 Letting off steam<\/h2>\n<p>\u00a0<\/p>\n<p>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&#8217;s important that when &#8220;letting off steam,&#8221; you don&#8217;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<p>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<div class=\"mt-1 flex justify-start gap-3 empty:hidden\">\n<div class=\"text-gray-400 flex self-end lg:self-center items-center justify-center lg:justify-start mt-0 -ml-1 h-7 gap-[2px] visible\">\u00a0<\/div>\n<\/div>\n<div class=\"flex\">\u00a0<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-25b4a72 e-flex e-con-boxed e-con e-child\" data-id=\"25b4a72\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-1ef1800 elementor-widget elementor-widget-text-editor\" data-id=\"1ef1800\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<style>.elementor-element-1ef1800{display:none !important}<\/style>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-f4b1fbb elementor-widget elementor-widget-button\" data-id=\"f4b1fbb\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<style>.elementor-element-f4b1fbb{display:none !important}<\/style>\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":"<p>Nauka w\u0142a\u015bciwego radzenia sobie ze stresem to proces, kt\u00f3ry wymaga czasu. Ale co zrobi\u0107, je\u015bli potrzebujesz szybkiej ulgi w nag\u0142ym stresie? Zapewniamy 4 natychmiastowe \u015brodki, aby zmniejszy\u0107 stres w nag\u0142ym stresuj\u0105cym...<\/p>\n<p>#1 Spontaniczny relaks.<\/p>\n<p>Relaks pomaga w walce ze stresem. A relaks zajmuje du\u017co czasu - a mo\u017ce jednak? Dzi\u0119ki spontanicznej relaksacji mog\u0105 Pa\u0144stwo przynajmniej tymczasowo obni\u017cy\u0107 poziom stresu. Prosz\u0119 oddycha\u0107 powoli i rytmicznie. W tym czasie prosz\u0119 powtarza\u0107 dwusylabowe s\u0142owo, kt\u00f3re Pa\u0144stwa uspokaja, takie jak \"spok\u00f3j\" lub \"pok\u00f3j\". Prosz\u0119 r\u00f3wnie\u017c \u015bwiadomie rozlu\u017ani\u0107 poszczeg\u00f3lne grupy mi\u0119\u015bni, takie jak mi\u0119\u015bnie twarzy.<\/p>\n<p>#2 Rozproszenie uwagi.<\/p>\n<p>Wszystkie my\u015bli kr\u0105\u017c\u0105 wok\u00f3\u0142 czynnika stresuj\u0105cego? Prosz\u0119 na chwil\u0119 odwr\u00f3ci\u0107 uwag\u0119 od stresuj\u0105cej sytuacji i skupi\u0107 si\u0119 na czym\u015b innym - bod\u017acach zewn\u0119trznych lub obrazach wewn\u0119trznych. Prosz\u0119 wyobrazi\u0107 sobie, jak wielk\u0105 ulg\u0119 odczuje Pan\/Pani, gdy stresuj\u0105ca sytuacja dobiegnie ko\u0144ca. Lub prosz\u0119 przypomnie\u0107 sobie swoje ostatnie przyjemne wakacje i prze\u017cy\u0107 je na nowo. Taka mentalna ucieczka od sytuacji pomaga, gdy nie mo\u017cna opu\u015bci\u0107 pokoju.<\/p>\n<p>#3 Pozytywne m\u00f3wienie o sobie.<\/p>\n<p>Pod wp\u0142ywem stresu cz\u0119sto czujemy si\u0119 zdo\u0142owani. Dlatego te\u017c w stresuj\u0105cej sytuacji nale\u017cy rozmawia\u0107 z samym sob\u0105 w pozytywny spos\u00f3b. Prosz\u0119 dodawa\u0107 sobie otuchy, odwagi i afirmowa\u0107 w\u0142asne dzia\u0142ania. W ten spos\u00f3b mo\u017cna pozytywnie wp\u0142yn\u0105\u0107 na siebie w stresuj\u0105cej sytuacji i spojrze\u0107 na ni\u0105 z innej perspektywy.<\/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":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.3 (Yoast SEO v27.3) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>4 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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