5 tips to reduce stress

Do you have too much stress? Do you feel empty and exhausted? You do not feel like that for nothing. The signals that your body and your mind are giving you at this moment are going to help you to learn something new. About yourself, your thoughts, your priorities in life and the choices you make. Here are a few important tips that you can get started yourself.

Tip 1: Sleeping is important

If you have a good night’s sleep, you can process the stimuli you have gained during the day. If you can not sleep because your head continues to grind, take a cup of warm milk or tea before going to bed and put some soft, quiet music on when you go to your bed. Bring your attention to the music. Every time your head wanders off, force yourself to listen to the music again.

Nice tip: listen to the wonderful music on Tjongeroog Relax FM

Tip 2: Stress and stimuli are part of life

The point is that you take time to deal with the stress and stimuli. You can “recharge” yourself by doing fun things that make you feel relaxed. Listen carefully to the signals from your body. For example: if you feel tired, take a moment to rest.

Tip 3: Stop your own thoughts if you are too busy

Usually our thoughts are trying to convince us that if we don’t do an activity, things go wrong. But is that really true? Ask yourself this question: must I do this now?

Must = Am I obliged to do something or will something crash horribly if I don’t do it? (be honest!)

I = Am I the only one who can do it? Can someone else do this?

Do = Is not doing it also an option? What is important to me now? What do I need myself?

This = Is it important to me?

Now = Is it a priority? Can it be done in a few days/months as well?

Tip 4: Try to let go of your tendency to exercise control

Only do what is really necessary and focus on what you need to feel good about yourself. Once you feel powerful again, you can also be there for others.

Tip 5: Sometimes it is necessary to seek help

You can break the downward spiral that you are in. By sincerely looking at your own choices and habits you will soon feel better. Tjongeroog Training Institute specializes in helping people to gain insight into their own behavior and habits.

What can you do yourself to quickly regain your strength? Tjongeroog training sessions are individual or in groups. Contact us for more information. We can also help you if you’re not a native dutch speaker.

Nice tip: Plan a short trip for yourself in order to work on yourself and stay in a quiet, relaxing environment! In the surroundings of Tjongeroog there are possibilities to stay overnight (see www.tjongerlinde.nl). This way you will return home well rested and relaxed.

Young women feel more exhausted by work

Posted on february, 15th 2018

Recently an article was published on the dutch news website nu.nl on how young women feel more exhausted by work. It’s very interesting to see how common it is to feel stress. But how do you prevent that stress turns into a burnout? 

Read the Tjongeroog blog on stress and how to prevent a burnout.

The Article on nu.nl states:

“A fifth of women between the ages of 25 and 35 feel psychologically exhausted by their work. They feel empty at least a few times a month at the end of the working day, or have to get back to work early in the morning. Mental fatigue is more common in this group than in women of other ages and in men, according to research by the Central Bureau for Statistics (CBS) and research agency TNO.”

The Article on CBS.nl:

“The Central Bureau for Statistics (CBS) has researched that in 2016, more than 18 percent of female employees aged 25 to 35 suffered from psychological fatigue due to work.”

Read our blog on stress and how to prevent a burnout. Or contact us for more information on trainings.



Facts about burnout and symptoms of a burnout

A burnout is a condition where someone feels emotionally exhausted. It is characterized by the loss of enthusiasm for activities that were previously interesting and by reduced performance. A burnout is the result of experiencing prolonged and excessive stress. If you feel a lot of stress, and this stress is not treated properly, it will not take long before a burnout becomes inevitable.

Causes of a burnout

A burnout is not tied to a certain type of job. Even the best job can lead to a burnout if someone, for example, has a strong drive to succeed. Such a drive leads to more and more work and to an overdrive.

We often associate the feeling of stress with our work. Research by the Society for Human Resource Management (SHRM) shows that “burnout of my current job” is the main reason why people quit their jobs. But advances in technology are also a factor that plays a role.

People who feel stressed can often not manage to separate work and personal leisure time. Continuously online and accessible 24/7 (and for example ‘what’s appen’ before bedtime) also contribute to the chance of a burn-out. Our stress system is therefore over-stimulated.

Many young people experience stress

Millennials (young people between 18 and 34 years old) are even more likely to feel stress. A dutch study amongst 2,000 young people by newspaper Metro even shows that 75% are considering going to a psychologist. Reasons such as ‘the need to be perfect forever on all fronts’, ‘insecure’, ‘the pressure on work / internship is much too high, because for me ten others’ and ‘too many choices at a young age’ were often mentioned.

Personality and burnout

You can learn to discover where the ‘leak’ is in your energy system. Sometimes a burn-out occurs if you do not receive enough love or energy from your commitment. It may have to do with setting limits. Often your energy comes back by better determining your goals, instead of collapsing or breaking down.

How to deal with a burnout

How we deal with all those stimuli that stress us out every day, is our own choice. It is necessary to take a proactive step to tackle stress and overcome it, so that stress does not turn into a burnout. But when you sincerely look at your own behavior and habits, you can quickly learn how to make smarter choices.

At the Tjongeroog Training Institute you’ll learn to recognize signs of stress, how you can deal with it and how you can feel comfortable again. Professional psychotherapists and experienced trainers work at Tjongeroog. The location of the training in the North of the Netherlands is absolutly worth it! The tranquility of the landscape shines at you.

Contact us for more information at the Tjongeroog training institute.