
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.

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.

“Sometimes you just feel left alone with your problems. That's why I'm here for you to help you get out of your crisis and take the path to change. I will show you practical solutions based on psychological knowledge. My goal is to help you live a happier and happier life and to be able to overcome your next crisis faster and better. In doing so, I remain authentic and respectful.”

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 it doesn't work, that's okay. Dealing with the topic is an important first step towards the state you want. I will accompany you with my open, joyful and authentic way of taking the necessary steps so that you get closer to your goal. In our collaboration, I mainly ask you a lot of questions and give you the opportunity to talk, but from time to time I also share some of my psychological knowledge.”

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.

“Have you reached a low point, are you stressed, can you no longer resolve conflicts or are you indecisive? In a value-free atmosphere, we strengthen your resources, build security and trust, and develop strategies for dealing with challenging situations calmly. And it is also important to stop from time to time and see what kind of path you have already taken!”

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.