Everything you need for a balanced life
Under pressure – Why stress is not always the enemy
Stress does not have a particularly good reputation. We associate it with time pressure, being overwhelmed, poor sleep, or the feeling that we have to be constantly on the go. Yet stress is, at first, something entirely natural. Our bodies have a sophisticated system that activates us in a matter of seconds and gets us ready for action.
So the problem is not necessarily that we experience stress, but rather when the tension persists and our bodies do not have the opportunity to return to a calmer state.
What actually happens when we are stressed?
When our brain perceives a situation as challenging or threatening, the body reacts almost immediately. The autonomic nervous system is activated, and stress hormones such as adrenaline and cortisol are released.
Heart rate and breathing may speed up, energy is mobilized, and our attention focuses more intensely on whatever seems important at the moment. The body prepares itself to be able to react quickly.
For a presentation, a difficult conversation, or a challenging task, this very activation can be helpful: We are alert, attentive, and ready to act.
When does activation turn into stress?
After a challenging situation, the body should be given the opportunity to wind down again. This is often where the difficulty lies in modern daily life. One appointment is followed by the next email, a difficult conversation by the next task, and even after work, our thoughts continue to race.
Whether stress becomes a burden depends on various factors: How intense is the stress, and how long does it last? Do we have sufficient opportunities to recover? Can we influence the situation, or do we feel at its mercy?
If periods of rest are lacking over an extended period, the constant tension can take a toll on both our physical and mental well-being.
Stress does not speak the same language for everyone
Our bodies often send signals before we even realize: “This is getting to be too much for me right now.”
Some people experience muscle tension, headaches, or sleep problems. Others become irritable more quickly, have trouble concentrating, or start to ruminate. Behavior can also change: breaks are skipped, social interactions are reduced, or tasks are tackled nonstop.
That is why it is worth getting to know your own personal stress signals. If you recognize them early, you are better able to take countermeasures before an intense phase turns into a chronic state of stress.
Not all stress needs to go away
A stress-free life is neither realistic nor necessarily desirable. Short-term arousal can help us overcome challenges and mobilize our energy exactly when we need it.
What is far more crucial is the ability to alternate between tension and relaxation. Our nervous system needs both: periods when we’re productive and alert, and periods when our bodies can recover.
What do I need right now: rest or movement?
Regulation does not automatically mean sitting down and relaxing. Sometimes a stressed-out body first needs movement: a short walk, a few steps in the fresh air, or consciously shaking it out and stretching. In other situations, slow breathing, a quiet environment, or a short break can help.
Adequate sleep, regular exercise, and genuine rest periods also support recovery in the long term. At the same time, it is worth looking at the root causes: Not every source of stress can be breathed away. Sometimes tasks need to be scaled back, boundaries set, or circumstances changed.
So stress does not have to be our enemy by definition. If we understand how our bodies react to stress, recognize our warning signs, and make sure to rest regularly, we can harness that energy when it helps us and recognize sooner when it’s time to slow down.
If you would like to learn more about stress, you are cordially invited to register for our lecture, “Stress: Ignition or Fuel?” on October 28, 2026, at 3:30 p.m.
What happens inside us at night – Why sleep is much more than just rest
We spend about a third of our lives sleeping. Most of us know that sleep is important. But while we seem to be simply lying there, numerous processes are taking place in the background. The brain, nervous system, immune system, and metabolism all make use of the night in different ways.
That is why it is not just a matter of how long we sleep, but also whether our sleep is sufficiently undisturbed and restorative.
Sleep is anything but a standstill
Throughout the night, we cycle through different sleep stages multiple times. These include light sleep, deep sleep, and REM sleep. A complete sleep cycle lasts about 90 minutes on average and repeats several times. During this cycle, the different stages alternate, each performing its own specific functions:
Light sleep: In this phase, we drift from wakefulness into sleep. Heart rate and breathing slow down, muscles relax, and our response to external stimuli gradually diminishes. Light sleep makes up a large part of our night and serves as the transition to deeper stages of sleep.
Deep sleep: Now the body is particularly focused on regeneration. Heart rate and blood pressure drop, physical recovery processes intensify, and the immune system as well as various metabolic processes are supported. We are usually much harder to wake up from deep sleep.
REM sleep: REM stands for “Rapid Eye Movement” because the eyes move rapidly beneath closed eyelids during this phase. At the same time, the brain is very active. During this phase, we dream particularly vividly, and experiences, emotions, and memories are further processed. The muscles are largely relaxed during this time, so we do not typically act out our dreams physically.
The composition of these phases changes over the course of the night: deep sleep occurs more frequently in the first half of the night, while REM phases become longer toward morning. This is precisely why frequent interruptions can disrupt the natural process of nighttime regeneration.
Our nervous system also needs the night
During the day, we constantly alternate between arousal and relaxation. Especially during restorative sleep phases, the regulation of the autonomic nervous system shifts more toward rest and recovery. Heart rate and blood pressure drop during certain sleep phases, and the body gets the opportunity to recover from the demands of the day.
If we regularly lack sleep, this can also have an impact the next day. We may be more sensitive to stress, get irritated or emotional more quickly, and have a harder time concentrating.
A short night’s sleep therefore not only affects how tired we feel but can also influence how well we cope with the demands of the next day.
Why interruptions make a difference
Eight hours in bed do not automatically mean eight hours of restful sleep. If we wake up repeatedly during the night, the natural sequence of sleep stages can be disrupted.
Short periods of wakefulness are a normal part of sleep and are often not even consciously noticed. However, frequent or prolonged interruptions can make sleep less restorative and prevent us from progressing through important sleep stages with the same continuity.
That is why, in addition to sleep duration, sleep quality also plays an important role.
A short night’s sleep is not necessarily a health problem
Our bodies can certainly cope with the occasional night of little sleep. It becomes more problematic when too little or poor-quality sleep becomes the norm over an extended period.
Chronic sleep deprivation is associated with an increased risk of various health problems. These include, among others, cardiovascular and metabolic diseases, as well as mental health issues. Sleep also affects the immune system and the regulation of hunger and satiety.
This is precisely why sleep is increasingly coming into focus when it comes to healthy aging and longevity.
Good nights start during the day
Sleep cannot be forced. However, we can provide our bodies with conditions that support a stable sleep-wake cycle. Morning sunlight, regular exercise, and bedtime routines that are as consistent as possible can help. In the evening, it’s a good idea to reduce intense activity and exposure to bright light.
Alcohol is also not a good sleep aid: While it may make you feel sleepy at first, it can simultaneously disrupt your sleep structure and thus impair your ability to rest during the night.
Anyone who has been sleeping poorly for an extended period, wakes up frequently, or suffers from severe fatigue during the day should consult a doctor to investigate possible causes.
We will dive even deeper into this topic on October 23, 2026, at 11:00 a.m. in our lecture “Sleep Health—Why Good Sleep Is Key to Longevity.” Learn how you can improve your sleep quality and specifically support your body’s nighttime recovery.
In tune with our internal clock – When are we awake, tired, and at our best
Some people are already full of energy in the morning, while others only gradually get going. On the other hand, the latter group may really come into their own again in the late afternoon. Many of us are also familiar with the well-known midday slump. Such fluctuations are not simply a matter of motivation or habit. Our bodies follow their own biological rhythm, which changes throughout the day.
While you cannot schedule every appointment around your own rhythm, understanding it better can help you use your energy, concentration, and rest more mindfully in your daily life.
Our bodies have their own rhythm
Our internal clock plays an important role in this. It follows a roughly 24-hour rhythm and influences numerous processes in the body. These include our sleep-wake cycle, body temperature, and the release of various hormones. Digestion and metabolism also follow daily rhythms.
Our internal clock does not dictate down to the minute when we need to be productive or tired. Rather, it ensures that our bodies continually adapt to different demands throughout the day.
Light sets our internal clock
One of the most important pacers is light. Morning daylight, in particular, signals to our body that the day is beginning. It helps synchronize our internal clock and promotes alertness.
Toward evening, this interaction changes. Under natural conditions, the release of the sleep hormone melatonin increases, and the body gradually prepares for the night. Bright light late in the evening can shift these signals and contribute to us becoming tired later.
That is why even a simple walk outside in the morning or early afternoon can help give the body a clear sense of time.
Lark or owl: What is your chronotype?
Not all internal clocks tick exactly the same way. People differ in what is known as their chronotype. “Larks” tend to wake up earlier, are more productive in the morning, and get tired earlier in the evening. “Owls” get going more slowly in the morning and often experience their most active phases later in the day.
There are many shades of gray in between. Furthermore, your chronotype can change over the course of your life. Teenagers, for example, often tend to have later sleep and wake times, while the rhythm often shifts back earlier in later life.
Why do we suddenly hit a slump in the afternoon?
People who get tired after lunch often blame it on the meal. But the well-known afternoon slump also has to do with our biological daily rhythm. For many people, alertness temporarily decreases in the early afternoon.
This does not mean we cannot work at all during this time. But it does explain why concentration and performance do not remain constant throughout the day.
Take a moment to observe yourself: When do you find it particularly easy to concentrate? When are you at your most creative? And when do you notice your attention starting to wane?
Making the most of your own rhythm in everyday life
Not every workday can be planned according to your internal clock. Still, small adjustments can be helpful. If you know your personal peak times, you can schedule challenging tasks for those times whenever possible. Routine tasks might be better suited for periods when your concentration naturally wanes a bit anyway.
Exercise and natural light can also be beneficial, especially during times when you’re feeling tired. And sometimes a dip in performance is simply a sign that a break would be helpful.
It is not about optimizing your daily routine down to the last detail. Rather, it is worth consciously observing your own body for a while: When am I awake and focused? When do I need rest? When do I naturally start to feel tired in the evening?
Our internal clock cannot be completely adapted to calendars and schedules. However, the better we understand its rhythm, the more we can work with it where our daily lives allow.
To learn more about how our internal clock influences sleep, energy, and performance – and how you can better utilize your personal rhythm in daily life – join our presentation “Chronobiology in everyday life – Performance in harmony with the internal clock” on October 13, 2026, at 11:00 a.m.
Time for yourself – Meditation exercises with Carla
A little break for your mental health
Take a deep breath, let go, and give yourself a moment just for you. Our meditation invites you to pause and be mindful. With the accompanying challenge booklet, you can also incorporate small routines into your daily life for four weeks to get more sleep, relaxation, and inner peace.