## Ms. Jakisch, as a resilience coach, you help people strengthen their mental health. Why is this important?

## Sandra Jakisch

Chronic stress has an impact on the body, mind, and psyche after just six weeks. We often feel restless, driven, irritable, angry, or even sad. Many people find it difficult to switch off. Their thoughts repeatedly revolve around the same topics. This can be exhausting in the long run.

I help people discover what's challenging them. Only when we are mentally strong and healthy can we live a balanced and contented life. We are more resilient. Resilient people have the ability to adapt well to difficult situations, react flexibly, and actually gain strength through challenging or stressful times. The good news is: resilience can be learned.

## What does a mentally healthy person look like?

## SJ

I believe mentally healthy people are flexible. They too, of course, encounter challenging situations, but they can deal with stress differently—we'd say in a more regulated way. They calm down more quickly. That means they can, for example, argue and then say: OK, that was the argument. That happened. I acknowledged it, but now I can let it go. They find solutions for themselves or adopt a different perspective. Often, the problem isn't the problem itself, but rather the relationship we have with it.

## So it's about resilience?

## SJ

It's not about constantly being a rock in the storm. We are humans with emotions, not robots. It's more about perceiving and recognizing the feelings and signals: This is hurting me right now or making me afraid. And then deal with the feelings by, for example, taking a short break, leaving the room, and taking three deep breaths. Especially in moments of anger or fear, it's also helpful to follow our impulse to move. Walking, cycling, jumping on the spot, or running are great for releasing pent-up energy caused by emotions.

When I am mentally stable, I am able to courageously connect with my emotions. Then I am aware of myself.

## Are there recurring issues that your clients come to you with?

## SJ

Most people are emotionally stressed. When mental health isn't balanced, self-esteem often suffers. At this point, people are no longer aware of their strengths. But there are also people who can't switch off or who have problems in their relationships.

Many people are increasingly coming to the clinic because they feel restless, have trouble falling asleep, or staying asleep. Especially now during the coronavirus pandemic, many people are exhausted by the constant tension surrounding them. At the same time, they are overworked because they're working too much and taking few breaks.

## Do you feel that people have lost their awareness of stress?

## SJ

The body signals relatively early on when a situation is becoming too much. For example, through headaches or backaches, pressure in the stomach area, or tension in the jaw. Many people literally grit their teeth. It is advisable not to push these feelings away, but rather to acknowledge your own needs and pay attention to your body in a timely manner. The important thing is to simply ask yourself: How am I actually feeling today? What would be good for me right now? What signals is my body sending me? Mindfulness allows you to get to know your own body and your own needs better. And it gives your brain time to clear its air.

## How can people be more mindful in everyday life?

## SJ

You can't always sit down and meditate right away. Many people are too restless for that. It's helpful to start gradually. Mindfulness can be practiced in small steps. What do I perceive externally, what do I perceive internally?

How do you become mindful of yourself?

## SJ

Children are a good example. Walk through the streets with curiosity, perhaps taking different routes than usual, looking at houses and trees. Or pay attention to the taste and smell of food. Ask yourself: What do I need right now? Am I hungry? Am I thirsty? How am I feeling right now? What kind things can I say to myself?

The next step would be meditation. It doesn't have to be 45 minutes a day, as long as you meditate regularly. Sometimes just five minutes of breathing exercises a day are enough to strengthen the autonomic nervous system and thus our resilience.

## Why does mindfulness help us?

## SJ

It helps us recognize things that happen completely automatically. We often react on impulse. Our minds become increasingly switched off, and blackouts occur. We lose our voices, freeze, or feel like running away or fighting. This is called the fight-or-flight response. If we succeed in becoming aware of our emotions in stressful situations, we can react independently. Then we remain capable of taking action.

## How often should I train my resilience?

## SJ

If we stopped moving, we would become weak. It's similar with mental health training. We need regular training in the form of mindfulness, exercise, and interaction with other people.

We can only react calmly in emotional moments if we have previously practiced in relaxed situations. That's why breathing exercises are so important. I recommend my clients start by taking three deep breaths a day.

Research shows that after 60 days, new patterns can emerge that then become automatic again. So, if I practice the long exhalation, which calms my autonomic nervous system and limbic system in stressful situations, it can eventually calm me down completely automatically when I need it.

## Many people suffer from sleep disorders. Do you have any tips that might help?

## SJ

When the body relaxes, it sometimes shows more clearly when something is out of balance. This is why so many people get sick on vacation. If we suppress certain issues during the day, they catch up with us in the evening. That's why pre-bedtime rituals are helpful. For example, it can help to read the latest news three hours before bedtime or to put your phone away in time to give your mind enough time to calm down.

If you're lying in bed and an issue is still weighing heavily on your mind or chest, it's good to simply notice this feeling. It's helpful, for example, to place your hand on that part of your body. Touch calms the body. Just like a long exhalation.

A ritual I introduced with my family during the first lockdown is massaging our feet with lavender oil before going to bed. You can use this on your children, your partner, or yourself, and it ensures calm and a restful sleep.

What do you do when your thoughts are racing before you go to sleep?

## SJ

If you're feeling very restless, it helps to shake your whole body before going to bed. It sounds a bit funny, but it helps. Trauma therapist Dr. Peter Levine and other scientists have observed animals in the wild. Animals shake off stress after a fight or danger. It's also good for us humans to shake off or tap out the pent-up energy of the day. Simply tap your chest, arms, hands, legs, back, and even your face with your fingertips. This calms the autonomic nervous system.

If you find it difficult to switch off and often find yourself ruminating, warmth can help. Wear a warm woolen hat or warm your hands before going to sleep by rubbing them firmly together. Place the warmed hands on your forehead. You can also stroke from your eyebrows up to your hairline. This will help calm your thoughts.

Let's also talk about work-life balance. How do you manage to lead a more balanced life?

## SJ

It's important to give yourself enough rest and sleep. Stress is regulated, especially during REM sleep. We need this rest to maintain mental balance.

Try to structure your day. Wake up at similar times, take breaks, and finish working from home at set times. This provides security and stability. Especially when working from home, it's important to finish work at a humane time and consciously schedule time for enjoyable activities and friends—even if contact is currently taking place more via Zoom or the phone.

We humans need social connections. And joy. Joy strengthens our immune systems. Smile, put on a favorite song, and dance, whether alone or with friends via Zoom – it brings back a sense of lightness and strengthens our minds.