Trade stress for well-being. What does resilience mean, and how can you strengthen your mental health?

Are your nerves frayed? Maybe they’re even on edge? Yet we all wish we had strong nerves and composure, even in turbulent, stressful situations. With a few tips and exercises, you can better manage stress—for stronger nerves, greater balance, and better mental health.

Stress is everywhere

You’re already running late, the tram pulls away right in front of you, and now you’re going to be late for an important appointment? There are piles of letters and bills waiting in your mailbox, not to mention the emails piling up… We’ve all been there.

The stress we feel in these moments is a natural reaction of the body. Among other things, the adrenal glands release the stress hormone cortisol. This provides the body with more oxygen and energy so it can act quickly. This is useful in the short term.

But when this state of alertness becomes chronic, it has negative effects on our mental functions as well as our mental and physical performance. We then feel constantly tense, nervous, frantic, perhaps unable to get everything important done, and eventually exhausted. The body also “complains” with headaches, stomachaches, or sleep disturbances.

On the Path to Mental Health

Everyone experiences stress differently and copes with pressure in their own way. The reaction to stressful situations depends heavily on one’s general state of health, how one feels on a given day, and how one assesses situations. Some people react less strongly to stress overall, while others feel stressed more quickly: Just the thought of moving might break a sweat for one person, while another sees the change of scenery as a challenge and an opportunity.

This psychological resilience is also known as resilience. It is a crucial piece of the puzzle for mental health, which is essential for our well-being, our performance, and, not least, our quality of life. So how can we strengthen our resilience and our mental health?

Swap Stress for Well-Being

• The word “relaxation” says it all: it’s about relieving pressure and reducing the release of stress hormones. Even simple techniques can help: Hold your wrists briefly under cold water, close your eyes, and take two or three conscious, deep breaths in and out.
• Regular physical activity is important. But don’t put pressure on yourself: even a short walk in nature is good for both body and soul.
• Make sure to get enough sleep. You can also take a refreshing “power nap”¹ (a short nap) in the middle of the day.
• Diet has a major impact on our nervous system. Vitamin B12 is responsible for protecting and regenerating nerve cells. Vitamins C, B1, B2, and B9 (folic acid), as well as magnesium and zinc, provide energy for the nerves and promote concentration. These essential nutrients are found primarily in nuts, dried fruits, fish, bell peppers, cocoa, avocados, and legumes.

And last but not least—there are always situations in life that we simply cannot change. Let’s try to approach them with acceptance and serenity, true to the motto: Less stress—more life!

How do I take a power nap?

• The perfect time for a nap is between 12 p.m. and 2 p.m.
• Regular short naps help prevent cardiovascular disease
• A power nap shouldn’t last longer than 25 minutes

Short and sweet

The most important rule for a restorative nap is not to let it turn into a long sleep.

Otherwise, you’ll experience the opposite effect and feel more exhausted after sleeping than before.

• A short nap should not last longer than 10–25 minutes
• As soon as the alarm goes off, fight the urge to keep sleeping and wake up fully
• If you power nap regularly, you’ll wake up on your own after just a short time