
Daniel Sigrist
Wenn Alltag tobt, hilft kein Perfektionismus – sondern kleine, wiederholbare Schritte. Hier sind 7 Mikro-Techniken (< 5 Min.) mit hoher Chance, dass du sie wirklich nutzt.
1) Box-Breathing 4-4-6
Atme 4 Sekunden lang langsam ein, halte den Atem 4 Sekunden lang an und atme dann 6 Sekunden lang aus. Wiederhole dies 10 Mal. Diese Übung hilft, deinen Körper zu beruhigen und Verspannungen abzubauen.
2) 5-4-3-2-1-Grounding
Schauen Sie sich 5 Dinge an, fühlen Sie 4 Dinge, hören Sie 3 Geräusche, riechen Sie 2 Düfte und schmecken Sie 1 Geschmack. Dies hilft Ihnen, im Moment präsent zu bleiben.
3) Posture-Reset
Nehmen Sie sich zwei Minuten Zeit zum Entspannen. Lassen Sie die Schultern fallen, heben Sie die Brust und atmen Sie tief aus. Das hilft, den Kopf frei für die nächste Aufgabe zu bekommen.
4) Micro-Walk
Versuchen Sie, 300 bis 500 Schritte zu machen, vorzugsweise Treppen. Dies kann Ihnen helfen, mehr Sauerstoff zu bekommen und die Dinge aus einer neuen Perspektive zu sehen.
5) Single-Task-Sprint (5–10 Min.)
Nur eines: Stellen Sie einen Timer und bündeln Sie Benachrichtigungen. Um konzentriert und organisiert zu bleiben, ist es hilfreich, einen Timer für bestimmte Aufgaben zu stellen. So können Sie sich Zeit für die Arbeit nehmen, ohne abgelenkt zu werden. Überlegen Sie außerdem, Ihre Benachrichtigungen zu bündeln, d. h. sie zu festgelegten Zeiten zu überprüfen, anstatt ständig unterbrochen zu werden. Das hilft Ihnen, konzentriert zu bleiben und Ihre Zeit effektiver zu verwalten. Stellen Sie beispielsweise einen 25-Minuten-Timer für die Arbeit ein, gefolgt von einer 5-minütigen Pause, und überprüfen Sie Ihre Nachrichten nur während dieser Pausen.
6) Mini-Journal (3 Zeilen)
War der Krieg für die Beteiligten schwierig? War der Konflikt zu diesem Zeitpunkt bereits zur Hälfte vorbei? Welche Schritte sollte ich als Nächstes unternehmen, um diese Situation zu meistern?
7) Digital Sunset (60 Min.)
Vermeiden Sie die Nutzung von Bildschirmen mindestens 60 Minuten vor dem Schlafengehen. Gleichmäßige Schlafmuster helfen, Stress besser zu bewältigen.
Balancd Stressmanagement: Lernen Sie Mikroroutinen und bleiben Sie dabei.
Quellen
Our dedicated team for psychological counseling and psychotherapy will assist you with your current challenges. Find the support that's right for you here and get in touch with a specialist who's right for you.

Do you have a goal in mind, inner questions that concern you, or the desire for change? Your topics — whether professional, personal, in relationships or somewhere in between — are at the center of our joint work. In a trusting and respectful environment, space is created for clarity, new perspectives and personal development. Together, we work on equal footing — with a focus on developing your inner resources. I am looking forward to our first contact!

Openness and transparency are important to us: If you want to cover the costs yourself, you can find them listed below. If necessary, your supplementary insurance will also contribute to this.
So that you don't have any unpleasant surprises, please contact your supplementary insurance company in advance and have any cost contribution confirmed in writing.

“Regardless of whether you are stuck, pursuing a goal or want more ease and clarity — I will accompany you with a resource-oriented attitude: mindful, solution-oriented and on equal footing. Together, we strengthen your resources and develop concrete steps towards your desired state — with a focus on your individual growth.”

Openness and transparency are important to us: If you want to cover the costs yourself, you can find them listed below. If necessary, your supplementary insurance will also contribute to this.
So that you don't have any unpleasant surprises, please contact your supplementary insurance company in advance and have any cost contribution confirmed in writing.

When worries grow, feelings become heavy, or old patterns block you, you don't have to bear it alone. I will accompany you sensitively. My sessions focus on you and your well-being - mindful, transparent and adapted to your individual needs. I have experience with various challenges in life, such as stress, anxiety, depression, addiction and trauma. Together, we work to find stability, clarity and a new zest for life and to strengthen your own resources.

Openness and transparency are important to us: If you want to cover the costs yourself, you can find them listed below. If necessary, your supplementary insurance will also contribute to this.
So that you don't have any unpleasant surprises, please contact your supplementary insurance company in advance and have any cost contribution confirmed in writing.

As a psychologist and life and social counselor, I have been accompanying people in various phases and areas of life for several years. My focus is on topics such as anxiety, stress, sleep problems, work-life balance, self-worth, relationship problems, career choices, a mindful lifestyle, etc. A holistic approach is particularly important to me. I look at both the mental and physical aspects.

Openness and transparency are important to us: If you want to cover the costs yourself, you can find them listed below. If necessary, your supplementary insurance will also contribute to this.
So that you don't have any unpleasant surprises, please contact your supplementary insurance company in advance and have any cost contribution confirmed in writing.

If you are facing specific challenges or notice that stress, inner restlessness, exhaustion or dissatisfaction are shaping your everyday life, you've come to the right place. In a trusting framework, we provide orientation and find ways for you to deal with your situation in a self-determined manner. What you can expect from me is not a fixed concept, but an open, appreciative conversation based on your concerns and your pace. I'm looking forward to meeting you.

• Master of Science ZHAW in Psychology
• DAS Systemic Consulting on behalf of IAP Zurich
• 600 hours yoga teacher training
• 300-hour meditation teacher training
Openness and transparency are important to us: If you want to cover the costs yourself, you can find them listed below. If necessary, your supplementary insurance will also contribute to this.
So that you don't have any unpleasant surprises, please contact your supplementary insurance company in advance and have any cost contribution confirmed in writing.

I am happy to assist you in phases of personal reorientation, difficult decisions or challenging life situations. It is important to me to create a safe space where we work together on equal footing. The aim is to strengthen your resources so that you can go your own way in a self-determined way.

Openness and transparency are important to us: If you want to cover the costs yourself, you can find them listed below. If necessary, your supplementary insurance will also contribute to this.
So that you don't have any unpleasant surprises, please contact your supplementary insurance company in advance and have any cost contribution confirmed in writing.