Stress kennt jeder. Aber bei Jugendlichen kann es schnell zu viel werden. Schule, Freunde, Familie, Social Media – alles gleichzeitig. Da kann man sich schnell überfordert fühlen. Kopf voll, Herz rast, keine Pause in Sicht. Genau dann braucht es Entspannung. Nicht irgendwann, sondern jetzt. Es geht nicht darum, alles perfekt zu machen. Es geht viel mehr darum, dass man sich nicht selbst verliert. Entspannung ist kein Luxus. Sie ist notwendig, um wieder klarzukommen. Und es gibt viele einfache Wege dafür.
Atmen hilft – wirklich
Dies klingt jetzt vielleicht etwas zu simpel. Doch kann es wirklich helfen. Vor allem dann, wenn man es bewusst macht. Es empfiehlt sich, tief ein und langsam wieder auszuatmen. Schnell wird man feststellen, dass man zur Ruhe kommt. Vor allem, wenn alles zu viel wird. In der Schule, vor Prüfungen oder abends im Bett. Eine gute Übung: 4 Sekunden einatmen, 4 halten, 4 ausatmen. Nach ein paar Runden wird der Kopf klarer. Wer will, kann Apps dafür nutzen. Oder einfach kurz die Augen schließen und auf den Atem achten. Ein kleiner Trick mit großer Wirkung – überall machbar.
Bewegung baut Druck ab
Stress bleibt im Körper. Bewegt man sich jedoch, kann man ihn loswerden. Man muss dafür nicht gleich mit Leistungssport beginnen. Auch Spaziergänge eignen sich bestens dafür, Stress abzubauen. Musik an, rausgehen, Kopf freikriegen. Auch Tanzen, Fahrradfahren oder eine Runde Joggen tun gut. Das Wichtigste dabei ist es, dass man selbst Spaß daran hat. Sport setzt Glückshormone frei – das hebt die Stimmung. Danach sieht vieles schon leichter aus. Zudem macht Bewegung auch stolz auf sich selbst. Man merkt: Ich kann was tun. Und: Ich bin nicht hilflos. Das stärkt, innen und außen.
Digital mal Pause machen
Handy, Laptop, Tablet – immer online, immer erreichbar. Viele wissen gar nicht, wie stressig dies eigentlich sein kann. Ständig Nachrichten, Likes, Bilderflut. Das ist dann auch kein Wunder, dass der Kopf müde wird. Eine kurze Digital-Pause hilft. Es reicht schon aus, wenn man das Handy einmal für 30 Minuten weglegt. Oder wie wäre es auch mal einen Tag ohne Social Media? Am Anfang ist es vielleicht etwas schwer, aber mir der Zeit wird’s einfacher. Mehr Zeit für sich selbst, echte Gespräche oder einfach Nichtstun. Entspannung braucht auch Stille. Und die findet man selten auf dem Display. Offline sein ist in vielen Fällen ein wahres Geschenk.
Quellen:
www.jugendnotmail.de/themen/stress
www.kopfhoch.ch/thema/stress
www.geolino.de/mensch/entspannungstipps-fuer-kids-und-teenager-30271058.html
www.bzga-juvenes.de/themen/stress-und-entspannung
www.lizzynet.de/wws/entspannungstipps.php
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