Sympathikus & Parasympathikus

Themen: Glukokortikoide und Hippocampus, HPA-Achse und Rückkopplung, allostatische Last, chronische Stressaktivierung.

Sapolsky, R. M., et al. (1986). The neuroendocrinology of stress and aging: the glucocorticoid cascade hypothesis. Endocrine Reviews, 7(3), 284–301. https://doi.org/10.1210/edrv-7-3-284

Sapolsky, R. M. (2000). Glucocorticoids and hippocampal atrophy in neuropsychiatric disorders. Archives of General Psychiatry, 57(10), 925–935. https://doi.org/10.1001/archpsyc.57.10.925

McEwen, B. S. (2007). Physiology and neurobiology of stress and adaptation: central role of the brain. Physiological Reviews, 87(3), 873–904. https://doi.org/10.1152/physrev.00041.2006

McEwen, B. S., et al. (1993). Stress and the individual: mechanisms leading to disease. Archives of Internal Medicine, 153(18), 2093–2101. https://doi.org/10.1001/archinte.1993.00410180039004

Körper als Stressmediator (Emotion & Traumata)

Themen: Trauma und Körper, Faszien als sensorisches Netzwerk, körperorientierte Traumaverarbeitung, prädiktive Verarbeitung.

Van der Kolk, B. A. (2014). The body keeps the score: brain, mind, and body in the healing of trauma. Viking.

Schleip, R., et al. (2014). The bodywide fascial network as a sensory organ for haptic perception. Journal of Motor Behavior, 46(3), 191–193.

Schleip, R., et al. (Hrsg.). (2013). Fascia: the tensional network of the human body. Elsevier Health Sciences.

Levine, P. A. (2010). In an unspoken voice: how the body releases trauma and restores goodness. North Atlantic Books.

Kotler, S., et al. (2026). The body does not keep the score: trauma, predictive coding, and the restoration of metastability. Frontiers in Systems Neuroscience, 20, 1812957. https://doi.org/10.3389/fnsys.2026.1812957

Physiologischer Seufzer

Themen: Doppel-Einatmung und Alveolen, „cyclic sighing“ und Erregung, verlängerte Ausatmung und Vagus/Baroreflex, Atemvariabilität.

Bendixen, H. H., et al. (1964). Pattern of ventilation in young adults. Journal of Applied Physiology, 19(2), 195–198.

Balban, M. Y., et al. (2023). Brief structured respiration practices enhance mood and reduce physiological arousal. Cell Reports Medicine, 4(1), 100895.

Lehrer, P. M., et al. (2014). Heart rate variability biofeedback: how and why does it work? Frontiers in Psychology, 5, 756.

Vlemincx, E., et al. (2013). Respiratory variability and sighing: a psychophysiological reset model. Biological Psychology, 93(1), 24–32.

Vlemincx, E., et al. (2012). A sigh following sustained attention and mental stress: effects on respiratory variability. Physiology & Behavior, 107(1), 1–6. https://doi.org/10.1016/j.physbeh.2012.05.013

Natürliche Zwerchfellatmung

Themen: Zwerchfell und Vagusstimulation, Zwerchfell in der Rumpfstabilisierung, langsame Atmung und Herzratenvariabilität, aurikuläre Vagusstimulation.

Hamasaki, H. (2020). Effects of diaphragmatic breathing on health: a narrative review. Medicines, 7(10), 65.

Bordoni, B., et al. (2013). Anatomic connections of the diaphragm: influence of respiration on the body system. Journal of Multidisciplinary Healthcare, 6, 281–291.

Ma, X., et al. (2017). The effect of diaphragmatic breathing on attention, negative affect and stress in healthy adults. Frontiers in Psychology, 8, 874.

Ertürk, Ç., et al. (2025). Comparison of the acute effects of auricular vagus nerve stimulation and deep breathing exercise on the autonomic nervous system. Journal of Clinical Medicine, 14(4), 1046.

Freie und ruhige Nasenatmung

Themen: Nasale Stickstoffmonoxid-Freisetzung, Schutzfunktion der Nasenatmung.

Lundberg, J. O. (2008). Nitric oxide and the paranasal sinuses. The Anatomical Record, 291(11), 1479–1484.

Mygind, N., et al. (1998). Anatomy, physiology and function of the nasal cavities in health and disease. Advanced Drug Delivery Reviews, 29(1–2), 3–12.

Atemtechniken I

Themen: Langsame Ausatmung und respiratorische Sinusarrhythmie, langsame Atmung und parasympathische Aktivität.

Laborde, S., et al. (2022). Effects of voluntary slow breathing on heart rate and heart rate variability: a systematic review and meta-analysis. Neuroscience & Biobehavioral Reviews, 138, 104711.

Zaccaro, A., et al. (2018). How breath-control can change your life: a systematic review on psychophysiological correlates of slow breathing. Frontiers in Human Neuroscience, 12, 353.

Bentley, T. G., et al. (2023). Breathing practices for stress and anxiety reduction. Brain Sciences, 13(12), 1612.

Atemtechniken II

Themen: Willentliche Sympathikus-Aktivierung (Wim-Hof-Atmung), strukturierte Atempraktiken, Wechselatmung (Nadi Shodhana).

Kox, M., et al. (2014). Voluntary activation of the sympathetic nervous system and attenuation of the innate immune response in humans. Proceedings of the National Academy of Sciences, 111(20), 7379–7384.

Balban, M. Y., et al. (2023). Brief structured respiration practices enhance mood and reduce physiological arousal. Cell Reports Medicine, 4(1).

Ghiya, S. (2017). Alternate nostril breathing: a systematic review of clinical trials. International Journal of Research in Medical Sciences, 5(8), 3273–3286.

Agrawal, N., et al. (2026). Harmony through breath: a review of the physiological and psychological dimensions of Nadi Shodhana. Frontiers in Social Sciences Research, 10–24.

CO₂-Toleranz aufbauen

Themen: Atemanhalte-Training und Atemanhaltezeit, CO₂-Empfindlichkeit der Atemregulation, wiederholte Apnoe-Manöver.

Bourdas, D. I., et al. (2015). Repeated apneas and hypercapnic ventilatory response before and after apnea training. Aerospace Medicine and Human Performance, 86(1), 27–33.

Christoulas, Y., et al. (2025). Acute ergogenic effects of repetitive maximal breath-holding maneuvers on hematological and physiological responses. European Journal of Applied Physiology, 125(3), 739–751.

Vagales Summen

Themen: Summen (Bhramari) und Herzratenvariabilität, Summen und nasale Stickstoffmonoxid-Freisetzung.

Trivedi, G., et al. (2023). Humming (simple Bhramari pranayama) as a stress buster. Cureus, 15(4), e37527.

Weitzberg, E., et al. (2002). Humming greatly increases nasal nitric oxide. American Journal of Respiratory and Critical Care Medicine, 166(2), 144–145.

Mundbewegungen & Kieferöffnung

Themen: Kaubewegung und HPA-Achse, Gähnen und Arousal-Regulation, Kaumuskelaktivität und Belastung, Zungenbewegung und Speichel-Stresshormone, Kauen und Stress.

Kubo, K. Y., et al. (2015). Mastication as a stress-coping behavior. BioMed Research International, 2015, 876409.

Guggisberg, A. G., et al. (2007). The functional relationship between yawning and vigilance. Behavioural Brain Research, 179(1), 159–166.

Angkulmahasuk, S., et al. (2026). Stress-, anxiety-, and gender-related modulation of masseter muscle activity during wakefulness. Journal of Oral Rehabilitation, 53(1), 202–210.

Mizuhashi, F., et al. (2020). Salivary secretion and salivary stress hormone level changes induced by tongue rotation exercise. The Journal of Advanced Prosthodontics, 12(4), 204.

Tasaka, A., et al. (2018). Psychological stress-relieving effects of chewing. Journal of Prosthodontic Research, 62(1), 50–55.

Tauchreflex

Themen: Trigeminus-Vagus-Verschaltung und Herzfrequenz, Kältereiz im Gesicht und akute Stressreaktion, Trigeminusnerv-Stimulation.

Khurana, R. K., et al. (1980). Cold face test in the assessment of trigeminal-brainstem-vagal function in humans. Annals of Neurology, 7(2), 144–149.

Richer, R., et al. (2022). Vagus activation by Cold Face Test reduces acute psychosocial stress responses. Scientific Reports, 12(1), 19270.

Powell, K., et al. (2023). Trigeminal nerve stimulation: a current state-of-the-art review. Bioelectronic Medicine, 9(1), 30.

Pressatmung

Themen: Intrathorakaler Druck und Baroreflex (Valsalva), modifiziertes Valsalva-Manöver bei supraventrikulärer Tachykardie.

Pstras, L., et al. (2016). The Valsalva manoeuvre: physiology and clinical examples. Acta Physiologica, 217(2), 103–119. https://doi.org/10.1111/apha.12639

Appelboam, A., et al. (2015). Postural modification to the standard Valsalva manoeuvre for emergency treatment of supraventricular tachycardias (REVERT): a randomised controlled trial. The Lancet, 386(10005), 1747–1753. https://doi.org/10.1016/S0140-6736(15)61485-4

Selbstmassage I: Gesicht & Stirn

Themen: Trigeminus und Nucleus tractus solitarii, tiefer Druck und Mechanorezeptoren, C-taktile Fasern und affektive Berührung.

Mercante, B., et al. (2018). Anatomo-physiologic basis for auricular stimulation. Medical Acupuncture, 30(3), 141–150.

Schleip, R. (2003). Fascial plasticity – a new neurobiological explanation: Part 1. Journal of Bodywork and Movement Therapies, 7(1), 11–19.

McGlone, F., et al. (2014). Discriminative and affective touch: sensing and feeling. Neuron, 82(4), 737–755.

Selbstmassage II: Nacken, Brust & Rücken

Themen: Triggerpunkt-Druckmassage und Muskelanspannung, Akupressurmatte und Stresserleben, selbstberuhigende Berührung und Cortisol.

Moraska, A. F., et al. (2017). Responsiveness of myofascial trigger points to single and multiple trigger point release massages. American Journal of Physical Medicine & Rehabilitation, 96(9), 639–645.

Kisker, J., et al. (2024). Regular use of acupressure mats reduces perceived stress at subjective but not psychophysiological levels. Applied Psychology: Health and Well-Being, 16(1), 338–355.

Dreisoerner, A., et al. (2021). Self-soothing touch and being hugged reduce cortisol responses to stress. Comprehensive Psychoneuroendocrinology, 8, 100091.

Selbstmassage III: Ohrmassage

Themen: Aurikuläre Vagus-Stimulation und Herzratenvariabilität, Arnold-Nerv und Cymba conchae, Ohr-Akupressur und Herzratenvariabilität.

Forte, G., et al. (2022). Ear your heart: transcutaneous auricular vagus nerve stimulation on heart rate variability. PeerJ, 10, e14447.

Peuker, E. T., et al. (2002). The nerve supply of the human auricle. Clinical Anatomy, 15(1), 35–37.

Trinh, D. T. T., et al. (2023). Heart rate variability during auricular acupressure at the left sympathetic point on healthy volunteers. Frontiers in Neuroscience, 17, 1116154.

Lee, S. N., et al. (2021). The effects of auricular acupressure on stress, anxiety, and depression of outpatient nurses in South Korea. Complementary Therapies in Clinical Practice, 44, 101447.

Selbstmassage IV: Fußmassage

Themen: Myofasziale Ketten und Kraftübertragung, Fußsohlen-Selbstmassage und Beweglichkeit.

Wilke, J., et al. (2016). What is evidence-based about myofascial chains: a systematic review. Archives of Physical Medicine and Rehabilitation, 97(3), 454–461.

Grieve, R., et al. (2015). The immediate effect of bilateral self-myofascial release on the plantar surface of the feet on hamstring and lumbar spine flexibility. Journal of Bodywork and Movement Therapies, 19(3), 544–552.

Akupressurpunkte I

Themen: Akupressur und Angst/Unruhe, Punkt PC6 und sympathoexzitatorische Reflexe, Meridian-Akupressur bei Belastung.

Chen, S.-R., et al. (2022). Effects of acupressure on anxiety: a systematic review and meta-analysis. Journal of Integrative and Complementary Medicine, 28(1), 25–35.

Li, J., et al. (2012). The influence of PC6 on cardiovascular disorders: a review of central neural mechanisms. Acupuncture in Medicine, 30(1), 47–50.

Cho, Y., et al. (2021). Effects of meridian acupressure on stress, fatigue, anxiety, and self-efficacy of shiftwork nurses. International Journal of Environmental Research and Public Health, 18(8), 4199.

Akupressurpunkte II

Themen: Selbst-Akupressur und chronische Erschöpfung, Akupressur und Angst, Akupunktpunkt-Auswahl in der Forschung.

Zick, S. M., et al. (2016). Investigation of 2 types of self-administered acupressure for persistent cancer-related fatigue in breast cancer survivors. JAMA Oncology, 2(11), 1470–1476.

Chen, S.-R., et al. (2022). Effects of acupressure on anxiety: a systematic review and meta-analysis. Journal of Integrative and Complementary Medicine, 28(1), 25–35.

Liu, Y., et al. (2025). Targeting mental health: a scoping review of acupoints selection in acupressure for depression, anxiety, and stress. Brain, Behavior, and Immunity Integrative, 10, 100111.

Kieferspannung lösen

Themen: Psychischer Stress und Masseter-Aktivität, Triggerpunkt-Massage und Druckempfindlichkeit, manuelle Therapie bei Bruxismus.

Angkulmahasuk, S., et al. (2026). Stress-, anxiety-, and gender-related modulation of masseter muscle activity during wakefulness. Journal of Oral Rehabilitation, 53(1), 202–210.

Moraska, A. F., et al. (2017). Responsiveness of myofascial trigger points to single and multiple trigger point release massages. American Journal of Physical Medicine & Rehabilitation, 96(9), 639–645.

Aboalnaga, A. A., et al. (2022). Effect of manual physical therapy on sleep quality and jaw mobility in patients with bruxism. Frontiers in Neurology, 13, 1041928.

Anspannen & Loslassen

Themen: Progressive Muskelrelaxation und Schlaf/psychische Gesundheit, PMR bei Stress und Angst, Muskelrelaxation bei Angststörungen.

Donato, K. O., et al. (2026). Progressive muscle relaxation technique improves sleep quality and mental health: a systematic review and meta-analysis. Journal of Psychosomatic Research, 203, 112563.

Khir, S. M., et al. (2024). Efficacy of progressive muscle relaxation in adults for stress, anxiety, and depression: a systematic review. Psychology Research and Behavior Management, 17, 345–365.

Conrad, A., et al. (2007). Muscle relaxation therapy for anxiety disorders: it works but how? Journal of Anxiety Disorders, 21(3), 243–264.

Neurogenes Zittern

Themen: Tension & Trauma Releasing Exercises (TRE) bei Fatigue/Spastik, TRE und Lebensqualität, TRE als Selbsthilfe.

Skovgaard, L., et al. (2025). Tension and Trauma Releasing Exercises for people with multiple sclerosis: a randomized controlled trial. Advances in Mind-Body Medicine, 39(1), 4–12.

Berceli, D., et al. (2014). Effects of self-induced unclassified therapeutic tremors on quality of life among non-professional caregivers. Global Advances in Health and Medicine, 3(5), 45–48.

Heath, R., et al. (2019). Case report of a former soldier using TRE for post-traumatic stress disorder self-care. Journal of Military and Veterans' Health, 27(3), 35–40.

Innerer Ausdruck

Themen: Singen und Cortisol, Affect Labeling und Amygdala, Weinen und parasympathische Erholung.

Fancourt, D., et al. (2015). Low-stress and high-stress singing have contrasting effects on glucocorticoid response. Frontiers in Psychology, 6, 1242.

Lieberman, M. D., et al. (2007). Putting feelings into words: affect labeling disrupts amygdala activity in response to affective stimuli. Psychological Science, 18(5), 421–428.

Gračanin, A., et al. (2014). Is crying a self-soothing behavior? Frontiers in Psychology, 5, 502.

Gleichgewicht & Lockerung

Themen: Vestibuläre Stimulation und Kreislaufparameter, akute Bewegung und Stimmung, rhythmisches Klopfen und Cortisol, Berührung und Cortisol, Kauen und Speichel-Cortisol.

Kumar, S. S., et al. (2016). Vestibular stimulation for stress management in students. Journal of Clinical and Diagnostic Research, 10(2), CC27–CC31. https://doi.org/10.7860/JCDR/2016/17607.7299

Weinstein, A. A., et al. (2024). Affective responses to acute exercise: a meta-analysis. Biopsychosocial Science and Medicine, 86(6), 486–497.

Church, D., et al. (2012). The effect of emotional freedom techniques on stress biochemistry: a randomized controlled trial. Journal of Nervous and Mental Disease, 200(10), 891–896.

Dreisoerner, A., et al. (2021). Self-soothing touch and being hugged reduce cortisol responses to stress. Comprehensive Psychoneuroendocrinology, 8, 100091.

Scholey, A., et al. (2009). Chewing gum alleviates negative mood and reduces cortisol during acute laboratory psychological stress. Physiology & Behavior, 97(3–4), 304–312.

Clond, M. (2016). Emotional freedom techniques for anxiety: a systematic review with meta-analysis. Journal of Nervous and Mental Disease, 204(5), 388–395.

Aufstehen und Dehnen

Themen: Dehnprogramm und Angst/Burnout, akute Bewegung und Stimmung, Faszientraining, ununterbrochenes Sitzen.

Montero-Marín, J., et al. (2013). Effectiveness of a stretching program on anxiety levels of workers in a logistic platform. Atención Primaria, 45(7), 376–383. https://doi.org/10.1016/j.aprim.2013.03.002

Weinstein, A. A., et al. (2024). Affective responses to acute exercise: a meta-analysis. Biopsychosocial Science and Medicine, 86(6), 486–497.

Schleip, R., et al. (2013). Training principles for fascial connective tissues. Journal of Bodywork and Movement Therapies, 17(1), 103–115. https://doi.org/10.1016/j.jbmt.2012.06.007

Levine, J. A. (2015). Sick of sitting. Diabetologia, 58(8), 1751–1758. https://doi.org/10.1007/s00125-015-3624-6

Bewegung & Sport treiben

Themen: Akute Bewegung und Stimmung, Bewegung und Blutdruck-Reaktivität, Bewegungsformen und Cortisol.

Weinstein, A. A., et al. (2024). Affective responses to acute exercise: a meta-analysis. Biopsychosocial Science and Medicine, 86(6), 486–497.

Mariano, I. M., et al. (2022). A single session of exercise reduces blood pressure reactivity to stress: a systematic review and meta-analysis. Scientific Reports, 12, 11837.

Li, X., et al. (2025). The optimal exercise modality and dose for cortisol reduction in psychological distress. Sports, 13(12), 415.

Körperhaltung & Bodyfeedback

Themen: Körperhaltung und Stimmung/Selbstwirksamkeit, Körperposition und Verhalten, Facial Feedback und Emotion, Haltung und Stressreaktion.

Elkjær, E., et al. (2022). Expansive and contractive postures and movement: a systematic review and meta-analysis. Perspectives on Psychological Science, 17(1), 276–304.

Körner, R., et al. (2022). Dominance and prestige: meta-analytic review of experimentally induced body position effects. Psychological Bulletin, 148(1–2), 67–85.

Coles, N. A., et al. (2022). A multi-lab test of the facial feedback hypothesis by the Many Smiles Collaboration. Nature Human Behaviour, 6(12), 1731–1742.

Nair, S., et al. (2015). Do slumped and upright postures affect stress responses? A randomized trial. Health Psychology, 34(6), 632.

Fehlhaltungen identifizieren

Themen: Zwerchfell und Haltungsfunktion, myofasziale Ketten, mentale Konzentration/Stress und Nackenmuskelaktivität.

Hodges, P. W., et al. (2000). Activation of the human diaphragm during a repetitive postural task. The Journal of Physiology, 522(1), 165–175.

Wilke, J., et al. (2016). What is evidence-based about myofascial chains: a systematic review. Archives of Physical Medicine and Rehabilitation, 97(3), 454–461.

Shahidi, B., et al. (2013). Differential effects of mental concentration and acute psychosocial stress on cervical muscle activity and posture. Journal of Electromyography and Kinesiology, 23(5), 1082–1089.

Therme & Wellnesstag

Themen: Saunabaden und Kreislauf/Mortalität, Floating und Entspannung, regelmäßiges Saunabaden (klinische Effekte).

Laukkanen, J. A., et al. (2018). Cardiovascular and other health benefits of sauna bathing: a review of the evidence. Mayo Clinic Proceedings, 93(8), 1111–1121.

Feinstein, J. S., et al. (2018). The elicitation of relaxation and interoceptive awareness using floatation therapy in individuals with high anxiety sensitivity. Biological Psychiatry: Cognitive Neuroscience and Neuroimaging, 3(6), 555–562.

Hussain, J., et al. (2018). Clinical effects of regular dry sauna bathing: a systematic review. Evidence-Based Complementary and Alternative Medicine, 2018, 1857413.

Hitze-Anwendungen (Sauna & Hitzebad)

Themen: Hitzeexposition und Hitzeschockproteine, Saunabaden und Kreislauf, Ganzkörper-Hyperthermie bei Depression.

Kunutsor, S. K., et al. (2023). Does the combination of Finnish sauna bathing and other lifestyle factors confer additional health benefits? Mayo Clinic Proceedings, 98(6), 915–926.

Laukkanen, J. A., et al. (2018). Cardiovascular and other health benefits of sauna bathing: a review of the evidence. Mayo Clinic Proceedings, 93(8), 1111–1121.

Janssen, C. W., et al. (2016). Whole-body hyperthermia for the treatment of major depressive disorder: a randomized clinical trial. JAMA Psychiatry, 73(8), 789–795.

Kälte-Exposition

Themen: Kälte-Immersion und Noradrenalin, anteriorer mittlerer Gyrus cinguli und Willensanstrengung, Kaltwasser-Immersion und Stress, Langzeit-Kälteexposition und Hormone, Kaltwasser und mentale Widerstandskraft.

Šrámek, P., et al. (2000). Human physiological responses to immersion into water of different temperatures. European Journal of Applied Physiology, 81(5), 436–442.

Touroutoglou, A., et al. (2020). The tenacious brain: how the anterior mid-cingulate contributes to achieving goals. Cortex, 123, 12–29.

Cain, T., et al. (2025). Effects of cold-water immersion on health and wellbeing: a systematic review and meta-analysis. PLOS ONE, 20(1), e0317615.

Leppäluoto, J., et al. (2008). Effects of long-term whole-body cold exposures on plasma concentrations of ACTH, beta-endorphin, cortisol, catecholamines and cytokines in healthy females. Scandinavian Journal of Clinical and Laboratory Investigation, 68(2), 145–153.

Mullooly, A., et al. (2024). The relationship between cold-water-immersion activities, mental health, self-efficacy, resilience, and mental toughness. The Sport Psychologist, 38(4), 259–264.

Professionelle Massage & Körperarbeit

Themen: Berührungs-Interventionen und Stimmung/Schmerz, Triggerpunkt-Massage, C-taktile Fasern und Insula.

Packheiser, J., et al. (2024). A systematic review and multivariate meta-analysis of the physical and mental health benefits of touch interventions. Nature Human Behaviour, 8(6), 1088–1107.

Moraska, A. F., et al. (2017). Responsiveness of myofascial trigger points to single and multiple trigger point release massages. American Journal of Physical Medicine & Rehabilitation, 96(9), 639–645.

McGlone, F., et al. (2014). Discriminative and affective touch: sensing and feeling. Neuron, 82(4), 737–755.

Yoga I: Wichtigste Grundhaltungen

Themen: Yoga und physiologische Stressmarker, Yoga und subjektives Stresserleben, Yoga und Cortisol, Yoga am Arbeitsplatz.

Pascoe, M. C., et al. (2017). Yoga, mindfulness-based stress reduction and stress-related physiological measures: a meta-analysis. Psychoneuroendocrinology, 86, 152–168.

Schleinzer, A., et al. (2024). Effects of yoga on stress in stressed adults: a systematic review and meta-analysis. Frontiers in Psychiatry, 15, 1437902.

Li, X., et al. (2025). The optimal exercise modality and dose for cortisol reduction in psychological distress. Sports, 13(12), 415.

Della Valle, E., et al. (2020). Effectiveness of workplace yoga interventions to reduce perceived stress in employees. Journal of Functional Morphology and Kinesiology, 5(2), 33.

Yoga II: Yin Yoga Entspannung

Themen: Restorative Yoga und Herzratenvariabilität, Yin Yoga und Stress-Biomarker, Yoga und physiologische Marker.

Cohen, B. E., et al. (2008). Restorative yoga in adults with metabolic syndrome: a randomized, controlled pilot trial. Metabolic Syndrome and Related Disorders, 6(3), 223–229.

Daukantaitė, D., et al. (2018). Five-week Yin yoga-based interventions decreased plasma adrenomedullin and increased psychological health in stressed adults. PLOS ONE, 13(7), e0200518.

Pascoe, M. C., et al. (2017). Yoga, mindfulness-based stress reduction and stress-related physiological measures: a meta-analysis. Psychoneuroendocrinology, 86, 152–168.

Tiefenruhe (NSDR/Yoga Nidra)

Themen: Yoga Nidra und Dopamin, Yoga Nidra und Cortisol/Stress, Yoga Nidra und Angst/Depression.

Kjaer, T. W., et al. (2002). Increased dopamine tone during meditation-induced change of consciousness. Cognitive Brain Research, 13(2), 255–259.

Moszeik, E. N., et al. (2025). The effects of an online Yoga Nidra meditation on subjective well-being and diurnal salivary cortisol. Stress and Health, 41(3), e70049.

Ghai, S., et al. (2026). Effects of Yoga Nidra on stress, anxiety, and depression: a systematic review and meta-analysis. Annals of the New York Academy of Sciences. https://doi.org/10.1111/nyas.70149

Meditation

Themen: Meditation und Default-Mode-Network, Achtsamkeit und graue Substanz, Kurzzeit-Meditation und Herzratenvariabilität.

Brewer, J. A., et al. (2011). Meditation experience is associated with differences in default mode network activity and connectivity. Proceedings of the National Academy of Sciences, 108(50), 20254–20259.

Hölzel, B. K., et al. (2011). Mindfulness practice leads to increases in regional brain gray matter density. Psychiatry Research: Neuroimaging, 191(1), 36–43.

Tang, Y. Y., et al. (2009). Central and autonomic nervous system interaction is altered by short-term meditation. Proceedings of the National Academy of Sciences, 106(22), 8865–8870.

Qi Gong als bewegte Meditation

Themen: Tai Chi/Qigong und Herzratenvariabilität, Qigong und Stress/Angst, Qigong-Therapie (klinische Evidenz).

Larkey, L., et al. (2024). Effects of tai chi and Qigong on heart rate variability: a systematic review and meta-analysis. Heart and Mind, 8(4), 310–324.

Wang, C.-W., et al. (2014). Managing stress and anxiety through qigong exercise in healthy adults: a systematic review and meta-analysis. BMC Complementary and Alternative Medicine, 14, 8.

Oh, J. H., et al. (2024). Qigong therapy for stress management: a systematic review of randomized controlled trials. Healthcare, 12(23), 2342.

Achtsamkeit

Themen: Kurze Achtsamkeitsübungen und Stress, Achtsamkeitstraining und psychische Belastung, Achtsamkeit und graue Substanz.

Sparacio, A., et al. (2024). Self-administered mindfulness interventions reduce stress in a large, randomized controlled multi-site study. Nature Human Behaviour, 8(9), 1716–1725.

Khoury, B., et al. (2015). Mindfulness-based stress reduction for healthy individuals: a meta-analysis. Journal of Psychosomatic Research, 78(6), 519–528.

Hölzel, B. K., et al. (2011). Mindfulness practice leads to increases in regional brain gray matter density. Psychiatry Research: Neuroimaging, 191(1), 36–43.

Visueller Reset

Themen: 20-20-20-Regel und Computer Vision Syndrom, Arbeitsstress und Akkommodation, Augenbewegung und autonome Erregung.

Wilda, R. D., et al. (2025). The effectiveness of the 20-20-20 rule in managing computer vision syndrome among workers: a systematic review. Indonesian Journal of Global Health Research, 7(3), 305–310.

Malvasi, M., et al. (2026). Functional visual symptoms, accommodative dysfunction, and visual performance alterations in chronic work-related stress: a narrative review. Vision, 10(1), 14.

Yilmaz Balban, M., et al. (2021). Human responses to visually evoked threat. Current Biology, 31(3), 601–612.

Optischer Flow & Augenbewegung

Themen: Naturspaziergang und Cortisol, horizontale Augenbewegungen und emotionale Erinnerung, bilaterale Stimulation und Amygdala (Tiermodell), EMDR und Angst.

Olafsdottir, G., et al. (2020). Health benefits of walking in nature: a randomized controlled study under conditions of real-life stress. Environment and Behavior, 52(3), 248–274.

Lee, C. W., et al. (2013). A meta-analysis of the contribution of eye movements in processing emotional memories. Journal of Behavior Therapy and Experimental Psychiatry, 44(2), 231–239.

Baek, J., et al. (2019). Neural circuits underlying a psychotherapeutic regimen for fear disorders. Nature, 566(7744), 339–343.

Shapiro, F. (1989). Efficacy of the eye movement desensitization procedure in the treatment of traumatic memories. Journal of Traumatic Stress, 2(2), 199–223.

Geruchssinn als Anker

Themen: Duft und Amygdala/Hippocampus, olfaktorisches Hirnnetzwerk, Lavendel und Angst.

Herz, R. S. (2016). The role of odor-evoked memory in psychological and physiological health. Brain Sciences, 6(3), 22.

Boyle, J. A., et al. (2007). Cross-modal integration of intranasal stimuli: a functional magnetic resonance imaging study. Neuroscience, 149(1), 223–231.

Kang, H. J., et al. (2022). Effects of lavender on anxiety, depression, and physiological parameters: systematic review and meta-analysis. Asian Nursing Research, 16(1), 11–24.

Sinneslenkung

Themen: CO₂-Regulation bei Panik, Neurobiologie der Freeze-Reaktion, Erste-Hilfe-Leitlinie bei Panikattacken, Atemtraining und Panik.

Meuret, A. E., et al. (2010). Respiratory and cognitive mediators of treatment change in panic disorder. Journal of Consulting and Clinical Psychology, 78(5), 691–704.

Roelofs, K. (2017). Freeze for action: neurobiological mechanisms in animal and human freezing. Philosophical Transactions of the Royal Society B, 372(1718), 20160206.

Australian and New Zealand Committee on Resuscitation. (2026). Guideline 9.2.8 — First aid management of rapid breathing (including panic attack). ANZCOR.

Meuret, A. E., et al. (2010). Hyperventilation in panic disorder and asthma: empirical evidence and clinical strategies. International Journal of Psychophysiology, 78(1), 68–79.

Stille & auditive Maskierung

Themen: Stille zwischen Musik und Kreislauf, akustische Stimulation und Schlaf, Pink Noise und Tiefschlafwellen, binaurale Beats, Pink Noise und Schlafqualität.

Bernardi, L., et al. (2006). Cardiovascular, cerebrovascular, and respiratory changes induced by different types of music: the importance of silence. Heart, 92(4), 445–452.

Capezuti, E., et al. (2022). Systematic review: auditory stimulation and sleep. Journal of Clinical Sleep Medicine, 18(6), 1697–1709.

Papalambros, N. A., et al. (2017). Acoustic enhancement of sleep slow oscillations and concomitant memory improvement in older adults. Frontiers in Human Neuroscience, 11, 109.

Al-Shargie, F., et al. (2022). Stress management using fNIRS and binaural beats stimulation. Biomedical Optics Express, 13(6), 3552–3575.

Zhou, J., et al. (2012). Pink noise: effect on complexity synchronization of brain activity and sleep consolidation. Journal of Theoretical Biology, 306, 68–72.

Pausen einlegen & bewusste Auszeiten

Themen: Zeigarnik-Effekt und Erholung, reizarme Naturumgebungen und Aufmerksamkeit, Mikropausen und Energie, mentale Distanzierung, ultradianer Rhythmus, Inkubationseffekt.

Wendsche, J., et al. (2026). Unfinished work tasks and work-related thoughts during off-job time: meta-analysis of the Zeigarnik effect in a work-recovery context. Anxiety, Stress, & Coping, 1–23.

Kaplan, S. (1995). The restorative benefits of nature: toward an integrative framework. Journal of Environmental Psychology, 15(3), 169–182.

Albulescu, P., et al. (2022). „Give me a break!“ A systematic review and meta-analysis on the efficacy of micro-breaks for increasing well-being and performance. PLOS ONE, 17(8), e0272460.

Bennett, A. A., et al. (2018). Recovery from work-related effort: a meta-analysis. Journal of Organizational Behavior, 39(3), 262–275.

Kleitman, N. (1982). Basic rest-activity cycle — 22 years later. Sleep, 5(4), 311–317.

Sio, U. N., et al. (2009). Does incubation enhance problem solving? A meta-analytic review. Psychological Bulletin, 135(1), 94–120.

Digital Detox

Themen: Attention Residue beim Aufgabenwechsel, Smartphone-Nutzung und Dopamin, Bildschirmnutzung und Schlaf, Smartphone-Präsenz und Arbeitsgedächtnis, Digital Detox und Wohlbefinden.

Leroy, S. (2009). Why is it so hard to do my work? The challenge of attention residue when switching between work tasks. Organizational Behavior and Human Decision Processes, 109(2), 168–181.

Westbrook, A., et al. (2021). Striatal dopamine synthesis capacity reflects smartphone social activity. iScience, 24(5).

Carter, B., et al. (2016). Association between portable screen-based media device access or use and sleep outcomes: a systematic review and meta-analysis. JAMA Pediatrics, 170(12), 1202–1208.

Ward, A. F., et al. (2017). Brain drain: the mere presence of one's own smartphone reduces available cognitive capacity. Journal of the Association for Consumer Research, 2(2), 140–154.

Farrukh, S., et al. (2025). From screens to serenity: evaluating the effect of digital detox on mental and physiological health. BMC Medical Education, 25(1), 1738.

Kontext- und Ortswechsel

Themen: Kontextabhängiges Gedächtnis, konkurrierende visuelle Reize, Gehen und divergentes Denken, Encoding Specificity.

Smith, S. M., et al. (2001). Environmental context-dependent memory: a review and meta-analysis. Psychonomic Bulletin & Review, 8(2), 203–220.

McMains, S., et al. (2011). Interactions of top-down and bottom-up mechanisms in human visual cortex. Journal of Neuroscience, 31(2), 587–597.

Oppezzo, M., et al. (2014). Give your ideas some legs: the positive effect of walking on creative thinking. Journal of Experimental Psychology: Learning, Memory, and Cognition, 40(4), 1142–1152.

Tulving, E., et al. (1973). Encoding specificity and retrieval processes in episodic memory. Psychological Review, 80(5), 352–373.

Brain Dump

Themen: Unerledigte Ziele und intrusive Gedanken, expressives Schreiben und Gesundheit, Affect Labeling, To-do-Liste vor dem Schlaf.

Masicampo, E. J., et al. (2011). Consider it done! Plan making can eliminate the cognitive effects of unfulfilled goals. Journal of Personality and Social Psychology, 101(4), 667–683.

Frattaroli, J. (2006). Experimental disclosure and its moderators: a meta-analysis. Psychological Bulletin, 132(6), 823–865.

Lieberman, M. D., et al. (2007). Putting feelings into words: affect labeling disrupts amygdala activity in response to affective stimuli. Psychological Science, 18(5), 421–428.

Scullin, M. K., et al. (2018). The effects of bedtime writing on difficulty falling asleep. Journal of Experimental Psychology: General, 147(1), 139–146.

Hayes, S. C. (2025). Get out of your mind and into your life: the new acceptance and commitment therapy. New Harbinger Publications.

Entscheidungsmüdigkeit reduzieren

Themen: Zwei Denksysteme, Choice Overload, Optionsvielfalt und Kaufverhalten, Default-Effekt, Wenn-Dann-Pläne.

Kahneman, D. (2011). Thinking, fast and slow. Farrar, Straus and Giroux.

Chernev, A., et al. (2015). Choice overload: a conceptual review and meta-analysis. Journal of Consumer Psychology, 25(2), 333–358.

Iyengar, S. S., et al. (2000). When choice is demotivating: can one desire too much of a good thing? Journal of Personality and Social Psychology, 79(6), 995–1006.

Jachimowicz, J. M., et al. (2019). When and why defaults influence decisions: a meta-analysis of default effects. Behavioural Public Policy, 3(2), 159–186.

Gollwitzer, P. M., et al. (2006). Implementation intentions and goal achievement: a meta-analysis of effects and processes. Advances in Experimental Social Psychology, 38, 69–119.

Arbeitstag abschließen

Themen: Attention Residue, unerledigte Aufgaben und Schlaf (Rumination), Boundary-Management und mentales Abschalten.

Leroy, S. (2009). Why is it so hard to do my work? The challenge of attention residue when switching between work tasks. Organizational Behavior and Human Decision Processes, 109(2), 168–181.

Syrek, C. J., et al. (2017). Zeigarnik's sleepless nights: how unfinished tasks at the end of the week impair employee sleep on the weekend through rumination. Journal of Occupational Health Psychology, 22(2), 225–238.

Karabinski, T., et al. (2021). Interventions for improving psychological detachment from work: a meta-analysis. Journal of Occupational Health Psychology, 26(3), 224–242.

Arbeitskalender-Planung

Themen: Arbeitsunterbrechungen und Stress, Job-Demand-Control-Modell, Job Control und Burnout, Autonomie als Grundbedürfnis.

Mark, G., et al. (2008). The cost of interrupted work: more speed and stress. Proceedings of the SIGCHI Conference on Human Factors in Computing Systems, 107–110.

Karasek, R. A. (1979). Job demands, job decision latitude, and mental strain: implications for job redesign. Administrative Science Quarterly, 24(2), 285–308.

Park, H. I., et al. (2014). Job control and burnout: a meta-analytic test of the conservation of resources model. Applied Psychology, 63(4), 607–642.

Deci, E. L., et al. (2000). The „what“ and „why“ of goal pursuits: human needs and the self-determination of behavior. Psychological Inquiry, 11(4), 227–268.

Grenzen setzen & Nein sagen

Themen: Selbstaufopferung und Belastung, Autonomie als Grundbedürfnis, Surface Acting und Erschöpfung, unerledigte Verpflichtungen.

Nagurney, A. J. (2007). The effects of relationship stress and unmitigated communion on physical and mental health outcomes. Stress and Health, 23(4), 267–273.

Deci, E. L., et al. (2000). The „what“ and „why“ of goal pursuits: human needs and the self-determination of behavior. Psychological Inquiry, 11(4), 227–268.

Grandey, A. A. (2003). When „the show must go on“: surface acting and deep acting as determinants of emotional exhaustion. Academy of Management Journal, 46(1), 86–96.

Masicampo, E. J., et al. (2011). Consider it done! Plan making can eliminate the cognitive effects of unfulfilled goals. Journal of Personality and Social Psychology, 101(4), 667–683.

Dankbarkeitspraxis

Themen: Negativitätsverzerrung, Dankbarkeitsübungen und Wohlbefinden, Dankbarkeit und Schlaf, Dankbarkeitstagebuch.

Baumeister, R. F., et al. (2001). Bad is stronger than good. Review of General Psychology, 5(4), 323–370.

Choi, H., et al. (2025). A meta-analysis of the effectiveness of gratitude interventions on well-being across cultures. Proceedings of the National Academy of Sciences, 122(28), e2425193122.

Wood, A. M., et al. (2009). Gratitude influences sleep through the mechanism of pre-sleep cognitions. Journal of Psychosomatic Research, 66(1), 43–48.

Emmons, R. A., et al. (2003). Counting blessings versus burdens: an experimental investigation of gratitude and subjective well-being in daily life. Journal of Personality and Social Psychology, 84(2), 377–389.

Selbstliebe & Autosuggestion

Themen: Selbstmitgefühl und Cortisol, distanzierte Selbstansprache, Selbstmitgefühl-Interventionen.

Breines, J. G., et al. (2014). Self-compassion as a predictor of interleukin-6 response to acute psychosocial stress. Brain, Behavior, and Immunity, 37, 109–114.

Kross, E., et al. (2014). Self-talk as a regulatory mechanism: how you do it matters. Journal of Personality and Social Psychology, 106(2), 304–324.

Ferrari, M., et al. (2019). Self-compassion interventions and psychosocial outcomes: a meta-analysis of RCTs. Mindfulness, 10(8), 1455–1473.

Einflusszonen klären

Themen: Kontrollerleben und Stressantwort, Locus of Control im Arbeitskontext, Anforderung und Entscheidungsspielraum.

Maier, S. F., et al. (2016). Learned helplessness at fifty: insights from neuroscience. Psychological Review, 123(4), 349–367.

Ng, T. W. H., et al. (2006). Locus of control at work: a meta-analysis. Journal of Organizational Behavior, 27(8), 1057–1087.

Karasek, R. A. (1979). Job demands, job decision latitude, and mental strain: implications for job redesign. Administrative Science Quarterly, 24(2), 285–308.

Drang aushalten

Themen: Urge Surfing und Rauchverhalten, Achtsamkeit und Rauchentwöhnung, achtsamkeitsbasierte Rückfallprävention.

Bowen, S., et al. (2009). Surfing the urge: brief mindfulness-based intervention for college student smokers. Psychology of Addictive Behaviors, 23(4), 666–671.

Brewer, J. A., et al. (2011). Mindfulness training for smoking cessation: results from a randomized controlled trial. Drug and Alcohol Dependence, 119(1–2), 72–80.

Bowen, S., et al. (2014). Relative efficacy of mindfulness-based relapse prevention, standard relapse prevention, and treatment as usual for substance use disorders. JAMA Psychiatry, 71(5), 547–556.

Präfrontales Umschalten

Themen: Kognitive Aufgabe und negative Stimmung, kognitive Last und emotionsverarbeitende Areale, Aufmerksamkeitsverschiebung und Amygdala.

Van Dillen, L. F., et al. (2007). Clearing the mind: a working memory model of distraction from negative mood. Emotion, 7(4), 715–723.

Van Dillen, L. F., et al. (2009). Tuning down the emotional brain: an fMRI study of the effects of cognitive load on the processing of affective images. NeuroImage, 45(4), 1212–1219.

McRae, K., et al. (2010). The neural bases of distraction and reappraisal. Journal of Cognitive Neuroscience, 22(2), 248–262.

Kognitives Re-Framing

Themen: Kognitive Neubewertung und Emotion, Stress-Reappraisal und Herz-Kreislauf, Affect Labeling.

Gross, J. J., et al. (2003). Individual differences in two emotion regulation processes: implications for affect, relationships, and well-being. Journal of Personality and Social Psychology, 85(2), 348–362.

Jamieson, J. P., et al. (2012). Mind over matter: reappraising arousal improves cardiovascular and cognitive responses to stress. Journal of Experimental Psychology: General, 141(3), 417–422.

Lieberman, M. D., et al. (2007). Putting feelings into words: affect labeling disrupts amygdala activity in response to affective stimuli. Psychological Science, 18(5), 421–428.

Sinn, Werte & Richtung

Themen: Meaning-Making und Stress, Lebenssinn und Emotionsregulation, Geben und Mortalität, Lebenssinn und Lebenserwartung, altruistisches Verhalten und psychische Gesundheit.

Park, C. L. (2010). Making sense of the meaning literature: an integrative review of meaning making and its effects on adjustment to stressful life events. Psychological Bulletin, 136(2), 257–301. https://doi.org/10.1037/a0018301

Schaefer, S. M., et al. (2013). Purpose in life predicts better emotional recovery from negative stimuli. PLOS ONE, 8(11), e80329. https://doi.org/10.1371/journal.pone.0080329

Poulin, M. J., et al. (2013). Giving to others and the association between stress and mortality. American Journal of Public Health, 103(9), 1649–1655. https://doi.org/10.2105/AJPH.2012.300876

Hill, P. L., et al. (2014). Purpose in life as a predictor of mortality across adulthood. Psychological Science, 25(7), 1482–1486. https://doi.org/10.1177/0956797614531799

Schwartz, C., et al. (2003). Altruistic social interest behaviors are associated with better mental health. Biopsychosocial Science and Medicine, 65(5), 778–785.

Ehrfurcht & Weite

Themen: Awe-Appraisals (Weite, Akkommodation), Awe und Entzündungsmarker, Awe und Zeitwahrnehmung, Ehrfurchts-Spaziergänge.

Keltner, D., et al. (2003). Approaching awe, a moral, spiritual, and aesthetic emotion. Cognition and Emotion, 17(2), 297–314. https://doi.org/10.1080/02699930302297

Stellar, J. E., et al. (2015). Positive affect and markers of inflammation: discrete positive emotions predict lower levels of inflammatory cytokines. Emotion, 15(2), 129–133. https://doi.org/10.1037/emo0000033

Rudd, M., et al. (2012). Awe expands people's perception of time, alters decision making, and enhances well-being. Psychological Science, 23(10), 1130–1136. https://doi.org/10.1177/0956797612438731

Sturm, V. E., et al. (2020). Big smile, small self: awe walks promote prosocial positive emotions in older adults. Emotion, 20(6), 1044–1058. https://doi.org/10.1037/emo0000876

Beziehungen pflegen

Themen: Handhalten und Bedrohungsverarbeitung, physiologische Kopplung, soziale Beziehungen und Mortalität, Affect Labeling.

Coan, J. A., et al. (2006). Lending a hand: social regulation of the neural response to threat. Psychological Science, 17(12), 1032–1039.

Reed, R. G., et al. (2013). Partner influence and in-phase versus anti-phase physiological linkage in romantic couples. International Journal of Psychophysiology, 88(3), 309–316.

Holt-Lunstad, J., et al. (2010). Social relationships and mortality risk: a meta-analytic review. PLoS Medicine, 7(7), e1000316.

Lieberman, M. D., et al. (2007). Putting feelings into words: affect labeling disrupts amygdala activity in response to affective stimuli. Psychological Science, 18(5), 421–428.

Lachen, Vergnügen & Freude

Themen: Soziales Lachen und Schmerzschwelle, Lachen und Stresshormone, Lachen-Interventionen und Cortisol.

Dunbar, R. I. M., et al. (2012). Social laughter is correlated with an elevated pain threshold. Proceedings of the Royal Society B, 279(1731), 1161–1167.

Berk, L. S., et al. (1989). Neuroendocrine and stress hormone changes during mirthful laughter. The American Journal of the Medical Sciences, 298(6), 390–396.

Kramer, C. K., et al. (2023). Laughter as medicine: a systematic review and meta-analysis of interventional studies evaluating the impact of spontaneous laughter on cortisol levels. PLOS ONE, 18(5), e0286260.

Berührungen & Intimität

Themen: C-taktile Fasern und Streichelgeschwindigkeit, Oxytocin und Stressreaktion, Berührungs-Interventionen und Cortisol, taktile Afferenzen und Insula.

Löken, L. S., et al. (2009). Coding of pleasant touch by unmyelinated afferents in humans. Nature Neuroscience, 12(5), 547–548.

Heinrichs, M., et al. (2003). Social support and oxytocin interact to suppress cortisol and subjective responses to psychosocial stress. Biological Psychiatry, 54(12), 1389–1398.

Packheiser, J., et al. (2024). A systematic review and multivariate meta-analysis of the physical and mental health benefits of touch interventions. Nature Human Behaviour, 8(6), 1088–1107.

Olausson, H., et al. (2002). Unmyelinated tactile afferents signal touch and project to insular cortex. Nature Neuroscience, 5(9), 900–904.

Konflikte lösen

Themen: Neurozeption (Polyvagal-Theorie), physiologische Erregung und Beziehungszufriedenheit, Affect Labeling, Gesprächspause und Erregung.

Porges, S. W. (2003). Social engagement and attachment: a phylogenetic perspective. Annals of the New York Academy of Sciences, 1008(1), 31–47.

Levenson, R. W., et al. (1985). Physiological and affective predictors of change in relationship satisfaction. Journal of Personality and Social Psychology, 49(1), 85–94.

Lieberman, M. D., et al. (2007). Putting feelings into words: affect labeling disrupts amygdala activity in response to affective stimuli. Psychological Science, 18(5), 421–428.

Gottman, J. M., et al. (2017). The natural principles of love. Journal of Family Theory & Review, 9(1), 7–26.

Zellstress

Themen: Stress und Entzündungsregulation, Zytokine und Krankheitsverhalten, intermittierendes Fasten und Zellstressresistenz.

Slavich, G. M., et al. (2014). From stress to inflammation and major depressive disorder: a social signal transduction theory of depression. Psychological Bulletin, 140(3), 774–815.

Dantzer, R., et al. (2008). From inflammation to sickness and depression: when the immune system subjugates the brain. Nature Reviews Neuroscience, 9(1), 46–56.

de Cabo, R., et al. (2019). Effects of intermittent fasting on health, aging, and disease. New England Journal of Medicine, 381(26), 2541–2551.

Blutzucker stabil halten & Koffein

Themen: Essreihenfolge und postprandiale Glukose, Koffeindosis/-timing und Schlaf, Essig und Insulinsensitivität, Koffein und Cortisolrhythmus.

Shukla, A. P., et al. (2015). Food order has a significant impact on postprandial glucose and insulin levels. Diabetes Care, 38(7), e98–e99.

Gardiner, C., et al. (2025). The dose and timing effects of caffeine on subsequent sleep: a randomized clinical crossover trial. Sleep, 48(4), zsae230.

Johnston, C. S., et al. (2004). Vinegar improves insulin sensitivity to a high-carbohydrate meal in subjects with insulin resistance or type 2 diabetes. Diabetes Care, 27(1), 281–282.

Lovallo, W. R., et al. (2005). Caffeine stimulation of cortisol secretion across the waking hours in relation to caffeine intake levels. Psychosomatic Medicine, 67(5), 734–739.

Nährstoffe gezielt zuführen

Themen: Magnesium und Stress, Omega-3 und Angst, Ashwagandha und Cortisol, B-Vitamine und Stress, Ginseng, Lavendelöl (Silexan), Holy Basil, Lithium (Übersicht).

Pickering, G., et al. (2020). Magnesium status and stress: the vicious circle concept revisited. Nutrients, 12(12), 3672.

Bafkar, N., et al. (2024). Efficacy and safety of omega-3 fatty acids supplementation for anxiety symptoms: a systematic review and dose-response meta-analysis. BMC Psychiatry, 24, 455.

Chandrasekhar, K., et al. (2012). A prospective, randomized double-blind, placebo-controlled study of safety and efficacy of a high-concentration full-spectrum extract of ashwagandha root in reducing stress and anxiety in adults. Indian Journal of Psychological Medicine, 34(3), 255–262.

Young, L. M., et al. (2019). A systematic review and meta-analysis of B vitamin supplementation on depressive symptoms, anxiety, and stress. Nutrients, 11(9), 2232.

Stough, C., et al. (2011). The effect of 90 day administration of a high dose vitamin B-complex on work stress. Human Psychopharmacology: Clinical and Experimental, 26(7), 470–476.

Kaneko, H., et al. (2004). Proof of the mysterious efficacy of ginseng: basic and clinical trials of Korean red ginseng and its anti-stress action. Journal of Pharmacological Sciences, 95(2), 158–162.

Rai, D., et al. (2003). Anti-stress effects of Ginkgo biloba and Panax ginseng: a comparative study. Journal of Pharmacological Sciences, 93(4), 458–464.

Kasper, S., et al. (2014). Lavender oil preparation Silexan is effective in generalized anxiety disorder. International Journal of Neuropsychopharmacology, 17(6), 859–869.

Lopresti, A. L., et al. (2022). A randomized, double-blind, placebo-controlled trial investigating the effects of an Ocimum tenuiflorum (Holy Basil) extract on stress, mood, and sleep in adults experiencing stress. Frontiers in Nutrition, 9, 965130.

Young, W. (2009). Review of lithium effects on brain and blood. Cell Transplantation, 18(9), 951–975.

Hochsensibilität & Reizfilter

Themen: Zink und synaptische Funktion, Zink und GABA-A-Rezeptor, Mangan und Glutamat-GABA, Mikronährstoffe und Stress, B-Vitamine und Stimmung.

Ebadi, M., et al. (1990). Hippocampal zinc thionein and pyridoxal phosphate modulate synaptic functions. Annals of the New York Academy of Sciences, 585, 189–201.

Barberis, A., et al. (2000). Zinc inhibits miniature GABAergic currents by allosteric modulation of GABA-A receptor gating. Journal of Neuroscience, 20(23), 8618–8627.

Erikson, K. M., et al. (2003). Manganese neurotoxicity and glutamate-GABA interaction. Neurochemistry International, 43(4–5), 475–480.

McCabe, D., et al. (2017). The impact of essential fatty acid, B vitamins, vitamin C, magnesium and zinc supplementation on stress levels in women: a systematic review. JBI Evidence Synthesis, 15(2), 402–453.

Mahdavifar, B., et al. (2021). Dietary intake of B vitamins and their association with depression, anxiety, and stress symptoms. Journal of Affective Disorders, 288, 92–98.

Biologische Resilienz aufbauen

Themen: Stress und epigenetische Muster, Darm-Hirn-Achse, Probiotika und Stressmarker.

Bekdash, R. A. (2023). Methyl donors, epigenetic alterations, and brain health: understanding the connection. International Journal of Molecular Sciences, 24(3), 2346.

Cryan, J. F., et al. (2019). The microbiota-gut-brain axis. Physiological Reviews, 99(4), 1877–2013.

Ben Fredj, S., et al. (2026). Probiotic intake and mental health in healthy working adults: a systematic review and meta-analysis. BMC Psychology, 14, 175.

Tiefer Schlaf

Themen: Licht als Taktgeber der inneren Uhr, Zwei-Prozess-Modell des Schlafs, Wärmeabgabe und Einschlafen, Stimuluskontrolle bei Insomnie.

Czeisler, C. A., et al. (1986). Bright light resets the human circadian pacemaker independent of the timing of the sleep-wake cycle. Science, 233(4764), 667–671.

Borbély, A. A. (1982). A two process model of sleep regulation. Human Neurobiology, 1(3), 195–204.

Kräuchi, K., et al. (1999). Warm feet promote the rapid onset of sleep. Nature, 401(6748), 36–37.

Jansson-Fröjmark, M., et al. (2024). Stimulus control for insomnia: a systematic review and meta-analysis. Journal of Sleep Research, 33(1), e14002.

Sicherer Raum (Wohnen & Umfeld)

Themen: Zuhause-Wahrnehmung und Cortisol-Tagesverlauf, Unordnung und Wohlbefinden, natürliche Umgebung und Stresserholung.

Saxbe, D. E., et al. (2010). No place like home: home tours correlate with daily patterns of mood and cortisol. Personality and Social Psychology Bulletin, 36(1), 71–81.

Roster, C. A., et al. (2016). The dark side of home: assessing possession „clutter“ on subjective well-being. Journal of Environmental Psychology, 46, 32–41.

Ulrich, R. S., et al. (1991). Stress recovery during exposure to natural and urban environments. Journal of Environmental Psychology, 11(3), 201–230.

Licht & Sonne tanken

Themen: Natürliches Licht und innere Uhr, Lichttherapie und Schlaf, Lichttherapie und Stimmung.

Wright, K. P., et al. (2013). Entrainment of the human circadian clock to the natural light-dark cycle. Current Biology, 23(16), 1554–1558.

van Maanen, A., et al. (2016). The effects of light therapy on sleep problems: a systematic review and meta-analysis. Sleep Medicine Reviews, 29, 52–62.

Golden, R. N., et al. (2005). The efficacy of light therapy in the treatment of mood disorders: a review and meta-analysis of the evidence. American Journal of Psychiatry, 162(4), 656–662.

Zeit in der Natur

Themen: Waldaufenthalt und Cortisol, Wald und autonome Regulation, Wald und Immunfunktion, Attention Restoration Theory, Naturzeit und Cortisol (Dosis).

Antonelli, M., et al. (2019). Effects of forest bathing (shinrin-yoku) on levels of cortisol as a stress biomarker: a systematic review and meta-analysis. International Journal of Biometeorology, 63(8), 1117–1134.

Park, B. J., et al. (2010). The physiological effects of Shinrin-yoku (taking in the forest atmosphere or forest bathing): evidence from field experiments in 24 forests across Japan. Environmental Health and Preventive Medicine, 15(1), 18–26.

Li, Q. (2010). Effect of forest bathing trips on human immune function: a review. Environmental Health and Preventive Medicine, 15(1), 9–17.

Kaplan, S. (1995). The restorative benefits of nature: toward an integrative framework. Journal of Environmental Psychology, 15(3), 169–182.

Hunter, M. R., et al. (2019). Urban nature experiences reduce stress in the context of daily life based on salivary biomarkers. Frontiers in Psychology, 10, 722.

Oschman, J. L., et al. (2015). The effects of grounding (earthing) on inflammation, the immune response, wound healing, and prevention and treatment of chronic inflammatory and autoimmune diseases. Journal of Inflammation Research, 8, 83–96. https://doi.org/10.2147/JIR.S69656