Freeze frame method: Art break against stress

Content

Art break: Quiet Brauner!
Reduce stress with the freeze frame method
Progressive muscle relaxation according to Jacobsen
Other readers will find these articles interesting:

There are days that start out weak and then slacken off sharply. At breakfast, the strawberry jam hops off the roll on the white shirt; On the way to the office, the radar measuring device takes extremely sharp images; At the desk, the cup of coffee pours over important documents that the boss wants to see - in five minutes ... Right Cool guys feel her nerves vibrate a little now. The others act like Rumpelstiltskin on ecstasy: They make noise, foam, romp. The others are most of them. You have a lot stress, but they don't have to ...

Art break: Quiet Brauner!

If you like, you can collect the following facts from relevant studies and specialist books: Mental stress has been increasing for years. Between 2004 and 2015 alone by 70 percent. Every fifth German today suffers from stress and the consequences:

high blood pressure
a headache
insomnia
increased risk of heart attacks
and strokes
depression
burnout

This is due to chronic, not acute stress, i.e. when there is no relaxation or tension on the tension physical movement follows.

In many cases, this stress is homemade. Because we are afraid of missing out on something crucial in our multi-option society, we are increasing the workload: reading the newspaper, watching the news, checking e-mails, drinking coffee - all at the same time. Error!

Social scientists call this FOMO for short - Fear Of Missing Out. multitasking in turn, brain researchers call the increasing Comparative time of our time, and warn that the brain will stop working at a certain stimulus density.

A study by London's King’s College some time ago found that people who, in addition to their work read and write e-mails continuously, work like they have one up to ten points lower IQ.

For comparison: that Smoking a joint reduces the mental potential by at most four IQ points.

Reduce stress with the freeze frame method

The antidote is kind Pause button for the stress triggers. There are numerous pieces of advice to help you slow down, and reading it sometimes leads to a complete lack of content.

In contrast, the following is simple but extremely effective technology:

As soon as you realize how the Stress levels rise, take a short break.
Focus on yours Midsection.
To breathe You deeply and slowly in and out.
Try that at the same time Head clear to get.
Do you remember one nice experience. It is designed to help you forget the current excitement.
Now focus on that Stress triggers: What is the worst that could happen to you? Just!

Granted, that sounds a bit like a Mix of breathing technique and Tai Chi Bummbaichi, but is the one developed and recognized by Rollin McCraty Freeze frame method.

Because - in turn, scientists at Stanford University have determined - our thoughts can control physical reactions. Please also note our Articles on mindfulness.

First we switch the with the right breathing Alarm mode ab, positive thoughts reduce the pressure on body and mind, after all, everything only looks half as bad.

So even problems start weakly before they subside strongly.

Progressive muscle relaxation according to Jacobsen

One of the best-known relaxation methods is muscle relaxation according to Jacobson - also progressive muscle relaxation (or Deep muscle relaxation) called. The idea behind it: By specifically tensing the muscles first and then relaxing, you will also become mentally relaxed, calmer and nervousness will decrease. You could also say: It's about relaxing by tensing up. The method itself was developed by the US doctor Edmund Jacobson around 100 years ago.

The Jacobsen relaxation exercise then works like this: One after the other, individual muscle groups are first tensed and then relaxed again in short units - starting with the feet and ending with the neck and head. The tension phase lasts no longer than five to ten seconds, while letting go should be between 30 and 40 seconds before you concentrate on the next muscle region.

With a little practice, Jacobsen's progressive muscle relaxation can be targeted and immediate relieve stress-related cramps and sometimes even Counteracting sleep disorders. If you want to try the method on the sofa at home, you can practice it with the following video from the Barmer GEK. Just listen, participate, relax ...