Silke Tsafrir is the founder of her studio "Matte&Stuhl" – a space for stress management, mindfulness, and soul growth in Stuttgart. Silke's heartfelt mission is to holistically support women and inspire them through her training and coaching to respect their own needs more and more and to live a stress-free and self-determined life.
Are you tired of rushing through life and feeling stressed? Do you feel driven and out of control, longing to live more freely and autonomously and to wake up in the morning looking forward to the day and its tasks?
The good news is that it's possible! You can gradually free yourself from this hamster wheel, finding more joy in life again.
It's essential to identify what triggers your stress, what happens in your body when you’re stressed, and how you might be amplifying stress with limiting internal beliefs, like “I have to be perfect,” “I have to please everyone,” or “I must do it alone.”
What is stress?
When we are stressed and have to cope with challenging situations, our body reacts either physically or mentally, or both. Our body releases hormones like adrenaline or cortisol and reacts with a "fight-or-flight" response. These hormones increase our heart rate, sharpen our focus, and prepare our muscles to respond. In the short term, stress can help us stay alert and energized, but in the long term, it can lead to a lot of negative and even dangerous effects on mental and physical health, including fatigue, anxiety, headaches, weakened immune function, and even heart disease.
Chronic stress can be a result of difficult working conditions, unstable relationships, or financial issues, where we may feel overwhelmed or unable to cope effectively.
Managing stress is essential for well-being, as it helps prevent burnout and promotes mental clarity and resilience.
What does stress management mean?
Effective stress management includes various techniques and methods that can be applied across different areas of life. The goal is to identify and control the stressors that trigger stress while developing strategies to cope with and reduce stress.
10 tips on how stress management can help you live more lightly
1. Self-reflection: Recognize your stress triggers
First, become aware of what stress means to you and which situations or people cause it. It might be, for example, too much work, too many tasks at once, the double burden of family and job, an irritable boss, relationship issues, health problems, etc. Stress triggers are different and unique for each person. Some people are more resilient, while others are more easily stressed. Understanding what triggers your stress is the first step in learning to manage it. Anything we become aware of can gradually be changed, providing us with new ways to act.
2. Time management
Organizing yourself and setting priorities is essential to reduce stress. Break down your tasks into manageable parts. For example, set a timer for 30 minutes, focus on a single task, then take a short break to clear your mind.
Remember to schedule regular breaks throughout your day in order to clear your mind!
3. Healthy lifestyle habits
Regular exercise, a balanced diet, sufficient sleep, and minimal alcohol contribute to keeping your body fit and more resilient to stress. Daily challenges seem less daunting when you feel good and you're less easily thrown off course.
4. Relaxation techniques
Practices like deep breathing, progressive muscle relaxation, or meditation can help you reduce stress and activate the body’s relaxation response. Through breathing and meditation, you can anchor yourself in the present and reconnect with yourself, becoming more aware of how you feel, your body’s sensations, and your inner state.
5. Social support
Build a social network or start using it actively. Share with friends, family, and colleagues what’s on your mind and where your challenges lie, and ask for support when needed. Once you open up and share, your surroundings open up, too. As the saying goes, “A problem shared is a problem halved.” Social connections are essential for managing stress and make you stronger and more resilient.
6. Hobbies and interests
Take time for hobbies and activities you enjoy. Hobbies clear the mind, increase anticipation for pleasant moments, and foster a positive outlook. Many people make the mistake of canceling enjoyable activities when stressed. These activities are crucial for well-being and re-energize you for daily life.
7. Setting boundaries
Learn to say "no" and set clear boundaries regarding obligations or requests from friends or acquaintances. Consider which tasks are essential and what you can delegate or decline. Find honest ways to communicate this with your boss or friends, who will understand if you can’t take on something at the moment.
8. Develop a positive mindset
Remove the word “problem” from your vocabulary as much as possible, and talk about “challenges” instead. When you face a challenge, ask yourself: “What can I learn from this situation?” Focus on solutions rather than on “problems.” Accept that not everything can be perfect – sometimes “good enough” is just right. For example, if you’re working on an important project, don’t feel pressured to prepare a three-course meal for a family gathering – cater it instead, and everyone will still enjoy the event.
9. Mindfulness
Practice mindfulness to stay in the present and avoid getting entangled in past or future worries. Breathing techniques or focusing on bodily sensations can help, like directing your attention to your hands and noticing any sensations there.
10. Professional help
Finally, if you find that stress has become overwhelming and is causing serious symptoms like insomnia, heart palpitations, etc., seeking help from a coach or therapist is advisable to prevent burnout or other issues.
Not every method or approach suits everyone. Let these tips inspire you to find your path to managing stress more easily. I’d love to hear about your experiences with these methods.
Read more from Silke Tsafrir
Silke Tsafrir, MBSR, Mindfulness Teacher & Life Coach
Silke Tsafrir is an MBSR (Mindfulness-Based Stress Reduction) teacher, mindfulness trainer, and life coach. After experiencing a severe personal tragedy, she was first introduced to the MBSR program, coaching, and meditation. She was so fascinated and convinced by the effectiveness of mindfulness practice that she completed training in MBSR and became a certified life coach. In 2019, she founded her studio "Matte&Stuhl" in the west of Stuttgart, where she offers mindfulness training and coaching both on-site and online as well as Yoga and Reiki treatments and retreats. Her mission is to guide women on their path to a mindful and self-determined life.
