Stress reduction and relaxationWe now know that pain not only hurts, but also massively impairs the quality of life. Affected persons sleep worse, are no longer as efficient and are stressed more quickly.
There are numerous other factors why people are stressed – especially when living together in the family. However, it is not always possible to change the external circumstances. It can help to specifically build relaxation phases into everyday life. That can sport. Be movement.
Whether jogging, walking or cycling in the fresh air, it's all healthy and the physical exertion has a positive effect on the person's stress level. Stressed people also benefit enormously from yoga, meditation or tai chi if they can get involved in it and practice and practice regularly.
Those who have less time or are additionally looking for quick relief can have success with so-called neurogenic shivering. Research in this area is still in its infancy, but many users have had good experiences with it. With certain exercises it is possible to induce autonomic trembling in the body with the aim of getting rid of anxiety and tension. Beata Korioth, relaxation and awareness trainer from Cologne, explains: "In our society, trembling is considered either a sign of weakness or something pathological. Hardly anyone believes that it could be part of the healing process."
What sounds complicated is actually quite simple. The shaking can be done on the floor but also in bed. One way to trigger it is to lie on your back, bend your knees and press the soles of your feet against each other. The legs now form a sort of diamond shape. Now raise the pelvis as high as it will go. It is also important to relax the jaw. We have a physical connection between the jaw and the pelvis and if we tense the jaw, we can't relax. The purpose of raising the pelvis is to cause a certain muscle – the psoas muscle – to fatigue, d.h. to make it tremble. If we then put the pelvis down again, it will not stop but continue to tremble and thus provide relaxation.
By breathing coherently, we down-regulate the heart. This increases heart rate variability – and this is desirable. Heart rate variability is the distance between two heartbeats and the goal is for this distance to be a bit variable. Slowed breathing triggers the parasympathetic nervous system, which in turn lowers the heart rate. The blood vessels dilate, the blood prere decreases and the person relaxes.
Interaction of sympathetic and parasympathetic nervous system
The autonomic nervous system, also known as the autonomic nervous system, controls the body's unconscious functions, such as the heartbeat. The autonomic nervous system includes u.a. the sympathetic and the parasympathetic nervous system.
The sympathetic nervous system controls vital processes, for example heartbeat or blood prere. Especially in stressful situations, the sympathetic nervous system is activated. The parasympathetic nervous system controls internal organs and blood circulation and is important, for example, to relax after stressful situations.
The anger wheel
Prof. Karla Verlinden, educationalist and child and adolescent psychotherapist, explains how parents and children can communicate better and, above all, more constructively with each other – even in an argument situation. One possibility is the anger wheel. Here, possible alternatives are worked out together with the child on how to express anger instead of uncontrolled aggression, z. B. by boxing into a pillow or stamping the feet firmly. A so-called "positive diary" has also proven its worth. That's when children and parents can write down positives, what they experienced with the other person during the day, what they are grateful for. It makes you realize that despite all the conflicts, there are also always beautiful moments in the day.