Stress

Let's take 100 patients with very different psychological conditions: depression, anxiety, panic attacks, chronic pain, bullying, post-traumatic stress or grief, they all have one problem in common: stress. This non-specific neurophysiological reaction causes neurovegetative symptoms (sweating, palpitations, nausea, dizziness, etc.), nervousness, sleep disorders, fatigue and muscle tension. Not only after an acute trauma, but also during therapy, it is often urgent to get the overwhelming stress under control.

Stress management refers to measures that should be taken in an emergency. They are designed to give the victim/patient more safety and control over their reactions. They can be used after a critical event (accident, assault, disaster, etc.) as well as for panic attacks, grief reactions, or generally as part of therapy.

Psychoeducation: Much of anxiety and panic is due to a lack of information. The patient is reassured by accurate information about stress, neurovegetative reactions and normal reactions after an event. Books, resources, and tips are a first step in coping with stress.

Breathing techniques: There are so many breathing techniques that it is impossible to list them all. The main thing is that they can be used not only when calm, but also in an emergency (e.g., panic attack, hyperventilation, etc.). The first technique is taught in the Debriefing course.

• The 1-5-1 technique: While consciously counting “1,2,3,4,5” in your head, inhale. Then, “Stop!” and again count “5,4,3,2,1” as you exhale. And “Everything must go! This technique, which I learned in a debriefing course, is said to be very useful for flashbacks.

• The straw variation: Pinch your mouth to make a small hole. You can even practice with a straw. This teaches the patient to control his or her breathing very consciously. It is often important to make the sounds audible. Some tense patients can relax often if they make loud noises when exhaling.

• Another technique is found under Square.