In case of continuous daily tension without relaxation, we speak of chronic stress. The problem associated with this is that your cortisollevels remain high, your immune system weakens and you can no longer relax or sleep deeply. The solution is to immediately lower your stress level by either getting out of it completely, or if this is not possible, gradually lowering your stress level. It basically comes down to teaching your body to relax again.

Our research shows that psychosomatic complaints, chronic stress or burnout can be the result of unhealthy perfectionism. If you want to find out if you suffer from perfectionism, take the test here.

The tips below will already help you relax your body more. You will notice that with frequent practice you will be able to cope better with difficulties and will be fitter and clearer in the evening and sleep better. Furthermore, you will make other choices in which you take better care of yourself.

The exercises below are structured according to the BEMIS model used to treat stress and burnout symptoms. The 5 tips below address the five phases of the model (in the same order): Body, Emotions, Mind, Intuition and Soul.
Practice shows that this works best if you start with the first tip and once you have mastered it, move on to the second, etc. Indeed, with a relaxed body (1) and a balanced mind (2), it is easier to make the most of your talents(3), prioritize (4) and face unpleasant situations with a smile (5).

1. Stretch regularly

Become aware of your breathing, you don't have to change anything, just observe how you breathe in and out. Then perform the exercises below while keeping your full attention on the movement. Each time you notice that you are lost in thought, kindly observe that (this is very normal!) and bring your attention back to your body.

Stretching on the toilet:

• During the inhale come up on the tips of your toes and stretch your arms up, during the exhale lower your arms and heels. Stretch all the way out, making sure your shoulders stay relaxed (= loose hanging down instead of stiffly raised up) 3-10x.

Stretching on your desk:

• Move your head from side to side, making sure that only your skull moves with you and not your neck. These are very small movements. Others will hardly notice what you are doing. 3-10x.
• Then you can move your chin from bottom to top in very small movements, again mainly moving your skull and not your neck. 3-10x.
• Relax and gently roll your shoulders back and then forward. Experiment with very small movements and slowly make them larger. Each 3-10x.
• On the inhale, spread your toes and fingers as wide as possible. With a relieving sigh release the tension. 3x On the inhale make fists and curl the toes down, on the exhale release. 3x.
• Rotate your wrists and heels. 3-10x in both directions.
• On the inhale stretch your arms and legs, on the exhale relax.

Breathing exercise while drinking coffee in the hallway:

• Inhale through your nose and on the exhale slowly blow out air through your mouth: "pfffffffff". Just like blowing coolness on your hot coffee. No one notices that you are doing a breathing exercise.

2. Step quietly

An ideal time to unwind is the short walk in the morning to your desk or during the day to the printer, the restroom, the coffee machine or a colleague in another department.

• Bringing your attention to your feet.
• Feel the contact between the soles of your feet (in your shoes) and the ground as you name each step to yourself as "left," as your left foot touches the ground, and "right," as you place your right foot down.
• Whenever you are distracted by events or people around you, or are lost in thought, kindly notice that (that's normal too!) and make the effort to bring your attention back to the soles of your feet.

3. Use your talents

Using your true talents energizes you and succeeds effortlessly. So using your talents in your job creates a buffer against stress. If you are under stress, chances are that you are not making the most of your talents at the moment, and thus not maximizing your energy. It is then likely that you will either overdo it (e.g., if you are communicative, you keep talking instead of listening when needed) or you will exhibit the opposite behavior (e.g., retreat into your shell and say nothing). This creates energy leaks. Find ways to help you get back in your power and use your talents to their full potential, such as taking career counseling or engaging in enjoyable activities. Often the way to working more efficiently and better is to work less for a while and relax!

4. Simplify tasks

Go for simplicity in tasks and push aside the multitasker in you. Listen to the voice inside you that tells you what really matters in that moment. When you stop trying to do several things at once, you will be able to concentrate and calmly complete one thing, task by task, in a more qualitative and relaxed manner. After all, our brain cannot do two things at once, we only think it can!

• Whenever you feel overstimulated by emails, clients, traffic, ... (and especially as a highly sensitive person, that will be a lot!), ask yourself the question, "What is really important right now?"
• Remember that urgent matters are often not so important and important matters are often not so urgent.
• If necessary, stick a red sphere (sticker sheet you can buy at the Casa) in places where you tend to lose sight of the essentials, such as in your car or at the PC. The red orb serves as a red warning light that tells you it's time to take a deep breath and ask yourself, "What is really important right now?" or "How can I best take care of myself right now?"

5. Smile at that annoying colleague or supervisor

I can hardly write down in a few sentences the importance of laughter (this is even stronger when shared with others), but will try anyway. Laughter relaxes us. When relaxed, we laugh authentically (from the heart) and are more likely to see the humor in a situation; we are more likely to be able to put things into perspective. But even fake laughter has enormous healing and calming effects on our bodies. The best way to deal with tension at work is to laugh together. And to not take yourself too seriously. You read in tip 3 that you often do not get the best out of your talents because
you are under stress. Well, this also applies to your colleague or supervisor.

• Every time something annoys you, see if you can see the talent behind it and appreciate that person for it. This insight gives peace of mind and prevents further frustration. Smile at the annoyance, let it be there, but don't make it worse.
• Get into the habit of looking colleagues or customers in the eye and smiling. This way you make a connection and feel connected, which is very soothing and healing. As human beings, we all have a basic need for connection, but unfortunately we have often lost this contact.
• Find colleagues with whom you can laugh and share fun moments, that (h)acknowledgment is gratifying. Try not to constantly talk to others about everything that goes wrong in your life. If you feel that need, a coach or psychologist can provide a listening ear. Remember that positive people also attract more positive others!
• Dwell on the fact that you cannot change others, but you can control how you feel by laughing more, moving, breathing, going through life more consciously!