Stress is a common cause of us feeling tired and exhausted. This is because our cortisol levels are out of balance. Prolonged stress can affect the functioning of the adrenal cortex. How you can counteract it.
“Stress is one of the most common reasons why we feel tired and exhausted,” explains psychologist and best-selling author Ilona Bürgel. The reason for this is that our cortisol levels become unbalanced. If stress continues, this can go so far that the performance of the adrenal cortex, which releases the hormones cortisol, adrenaline and norepinephrine, is completely exhausted.
It can no longer release enough hormones, and those affected constantly feel burned out, tired, weak, listless and listless. This collapse in adrenal function is also called adrenal fatigue syndrome. It can be proven through tests that measure the cortisol content in saliva – usually spread over a whole day. To prevent it from getting that far: Identify your stress traps and get them out of the way.
1. How stressed are you?
“I often find it difficult to concentrate and lose track of things.” “If something doesn’t work out as planned, I react irritably.” “Noises annoy me – it could be a telephone ringing.” “I often have problems making decisions and feel overwhelmed.” “I often forget something or misplace things in my apartment.”
resolution
More than one answer option applies to you? Then you should carry out the next tests to find out why: Are you letting other people’s stress get to you? You should actively do something to minimize stress and the negative feelings that come with it. Create a positive balance.
2. Do you let other people’s stress get to you?
“I often support others and hardly know anyone who has my back.” “It is very important to me that everyone likes me and is happy.” “My whole day is ruined when someone likes me or people I like “I discuss my frustration with friends or colleagues.” “I like to have everything that happens around me under control.”
resolution
Three or more answer options apply to you? Then you urgently need some relief from all the stress around you. Clear out your life: What do you talk about at dinner? From now on only talk about the good things you experienced during the day. What’s on TV? From now on, no more documentation about burnout and the overload of our society – because that’s contagious. Limit the time you listen to bad experiences from friends and family. Go through your circle of friends and colleagues: Who is good for you? These are the people you focus on. And avoid the strenuous ones.
3. Can you relax?
“I often don’t take a break during the day – if I do, it’s just to eat quickly or to get something done.” “I often take work home with me. I haven’t had enough time for my hobbies for a long time.” “I often have a hard time switching off in the evenings and on weekends.” “I drink alcohol more often than before to wind down.” “When I have time off, I often don’t know what to do more about what I actually feel like doing and what I want to do.” “I can’t remember the last time I was so relaxed that I lost track of time.”
resolution
Three or more answer options apply to you? It’s high time you learned to relax again.
This helps in acute stressful situations:
Walk briskly around the block for ten minutes if you feel annoyed. If that doesn’t work, react as best you can (preferably unobserved): hit the table, shout at your screen or stomp on the floor. Turn off everything – cell phone, computer, etc. – that could disturb you. Then fixate on something in the room and try to let your thoughts wander. Calm down for just five minutes.
This helps in the long run
Make sure you plan some exercise into your daily routine after work. Minimum: Cycle home or get off one stop early and walk the rest of the way. After work, relieve stress first – alone! Do sports, listen to music or write to get your frustrations off your chest. Try out special relaxation techniques such as autogenic training, progressive muscle relaxation or meditation – this will have a lasting positive effect on your health.
“Even if it is uncomfortable: happiness and health require mental discipline,” says Bürgel. “For every bad feeling there should be at least three positive ones.”
From World of Wonders editorial team