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Wir sprechen mit Anna Bojlert, Gründerin von Beminded.","twitter_image":"","twitter_title":"","og_description":"","twitter_description":""},"index":"index","follow":"follow","component":"seo"}],"_uid":"9c19bbb0-54c1-4c79-9e3a-64cba5fa38c1","title":"Wie beeinflusst Training Stress? – Interview mit Anna Bojlert","preamble":{"type":"doc","content":[{"type":"paragraph","attrs":{"textAlign":null},"content":[{"text":"Was passiert im Körper, wenn wir gestresst sind? Wie kann Training uns sowohl körperlich als auch mental beeinflussen, und welche Trainingsformen sind am besten geeignet, wenn wir uns gestresst fühlen?","type":"text"}]},{"type":"paragraph","attrs":{"textAlign":null},"content":[{"text":"Wir haben mit Anna Bojlert gesprochen, Gründerin und CEO von ","type":"text"},{"text":"Beminded","type":"text","marks":[{"type":"link","attrs":{"href":"https://beminded.com/","uuid":null,"anchor":null,"target":"_self","linktype":"url"}}]},{"text":", Verhaltenswissenschaftlerin und Expertin für stressfreie Produktivität, um besser zu verstehen, was Stress eigentlich ist und wie wir Training und smarte Gewohnheiten nutzen können, um uns besser zu fühlen.","type":"text"}]}]},"priority":"100000147","component":"postPage","entryText":"","introText":{"type":"doc","content":[{"type":"paragraph"}]},"categories":[{"name":"Interviews","slug":"interviews","id":77994686,"uuid":"22083d80-1424-4dbf-89f8-62e029145795"},{"name":"Stories","slug":"stories","id":125960623,"uuid":"1d787843-f4ec-4dd7-b6ea-d042bac35700"}],"pageContent":[{"_uid":"a80fa5d2-8cc3-42e4-aeee-9a7451d193da","columns":[{"tag":[],"_uid":"ce24eb57-0f41-47f7-ba01-0edc1c791430","links":[],"caption":[],"heading":[{"_uid":"e724f53c-ee6b-4417-9959-633338d35f10","text":"Wer sind Sie und was machen Sie?","type":"h2","component":"heading"}],"anchorTag":[],"component":"flexibleLandscapeModule","paragraph":[{"_uid":"1e4706db-e795-41ed-9731-6a8064725442","text":{"type":"doc","content":[{"type":"paragraph","attrs":{"textAlign":null},"content":[{"text":"Mein Name ist Anna Bojlert und ich leite Beminded. Wir schulen und trainieren Wissensarbeiter darin, effizienter zu arbeiten, Stress zu reduzieren und ihre Produktivität zu steigern.","type":"text"}]},{"type":"paragraph","attrs":{"textAlign":null},"content":[{"type":"hard_break"},{"text":"Wir sind weltweit tätig, und unsere Arbeit basiert auf Pädagogik und kognitiver Neurowissenschaft, also darauf, wie das Gehirn funktioniert, was es stärkt und was es schwächt, aber auch darauf, wie man die vorhandene Technologie smarter nutzen kann. Das hängt eng mit meinem akademischen Hintergrund zusammen.","type":"text"}]},{"type":"paragraph","attrs":{"textAlign":null},"content":[{"type":"hard_break"},{"text":"Wir arbeiten mit vielen verschiedenen Organisationen zusammen, und viele finden uns über Empfehlungen, wenn Teilnehmende den Job wechseln und die Arbeitsmethoden mitnehmen.","type":"text"}]}]},"component":"paragraph"}],"textColor":"black","backgroundMobile":[{"_uid":"924820bb-35e6-4201-98a4-75d06c39bd61","color":"transparent","component":"backgroundColor","colorOverride":{"_uid":"27ec3138-e248-4298-beb6-6f0934511817","color":"#f40000","plugin":"native-color-picker"},"overrideColor":false}],"textColorDesktop":"","backgroundDesktop":[],"contentVerticalAlignment":"center","contentHorizontalAlignment":"left"},{"tag":[],"_uid":"6647f8e4-e98e-4cbd-950c-0565404a67f7","links":[],"caption":[],"heading":[],"anchorTag":[],"component":"flexibleLandscapeModule","paragraph":[],"textColor":"white","backgroundMobile":[{"_uid":"35921820-df98-4460-99e9-4ce6021cc32e","size":"","image":{"id":151667789641580,"alt":"Anna Bojlert CEO Beminded AB","name":"","focus":"","title":"","source":"","filename":"https://imgs.bjornborg.com/images/1200x1798/aebe4cf1e4/anna-bojlert_grundare-och-vd_beminded-ab_.jpg","copyright":"","fieldtype":"asset","meta_data":{"alt":"Anna Bojlert CEO Beminded AB","title":"","source":"","copyright":""},"is_external_url":false},"overlay":"","position":"50% 50%","component":"backgroundImage"}],"textColorDesktop":"","backgroundDesktop":[],"contentVerticalAlignment":"center","contentHorizontalAlignment":"center"}],"component":"twoColumnsArticleLayout","contentLayout":"3:4"},{"_uid":"b52ff979-fb7d-4aed-bc3a-f05e5d29212a","columns":[{"tag":[],"_uid":"e3bcdb9c-6175-4418-a322-e7d70dc26158","links":[],"caption":[],"heading":[{"_uid":"27215558-91f1-4ff0-b5b5-455744fc878a","text":"Wie würden Sie Stress beschreiben? Was passiert im Körper und im Gehirn, wenn wir gestresst werden?","type":"h2","component":"heading"}],"anchorTag":[],"component":"flexibleModule","paragraph":[{"_uid":"40d3ac15-f40a-4a9c-b7b0-4aca621953b3","text":{"type":"doc","content":[{"type":"paragraph","attrs":{"textAlign":null},"content":[{"text":"- Stress ist eigentlich eine fantastische Kettenreaktion im Körper. Wir sind biologisch darauf programmiert zu überleben. Menschen sind sehr sensibel für das, was um uns herum passiert, und unsere fünf Sinne nehmen ständig Veränderungen in unserer Umgebung wahr und senden schnelle Signale an das Gehirn.","type":"text"}]},{"type":"paragraph","attrs":{"textAlign":null},"content":[{"type":"hard_break"},{"text":"In der Gesellschaft wird Stress oft als negativer Sammelbegriff verwendet, weil wir ihn mit Symptomen, Erschöpfung und Burnout verbinden. Aber Stresshormone an sich sind nicht „schlecht“. Erst wenn es zu viele über einen längeren Zeitraum sind, entstehen negative Folgen.","type":"text"}]},{"type":"paragraph","attrs":{"textAlign":null},"content":[{"type":"hard_break"},{"text":"Ein zentraler Teil der Stressreaktion ist die Amygdala, die als zwei kleine, mandelförmige Strukturen im Gehirn beschrieben werden kann, jeweils eine in jeder Gehirnhälfte. Sie sind darauf ausgelegt, schnell auf Bedrohungen und Warnsignale zu reagieren.","type":"text"}]},{"type":"paragraph","attrs":{"textAlign":null},"content":[{"type":"hard_break"},{"text":"Um das Bild des Gehirns zu vereinfachen, kann man es sich wie eine kleine Schwester und eine große Schwester vorstellen. Ich vergleiche die Amygdala oft mit einer „besorgten kleinen Schwester“, die alles wahrnimmt, was um uns herum passiert, und sofort den Alarm auslöst.","type":"text"}]}]},"component":"paragraph"}],"textColor":"black","backgroundMobile":[{"_uid":"aea49738-2c57-496e-b04d-bd6467aca55d","color":"transparent","component":"backgroundColor","colorOverride":{"_uid":"6f62e94d-9c88-4d86-bfd0-63d96b619284","color":"#f40000","plugin":"native-color-picker"},"overrideColor":false}],"textColorDesktop":"","backgroundDesktop":[],"moduleMarginStyle":"default","contentVerticalAlignment":"center","contentHorizontalAlignment":"left"},{"tag":[],"_uid":"1c258a39-f306-43c0-bfe3-7d5e714b106d","links":[],"caption":[],"heading":[],"anchorTag":[],"component":"flexibleModule","paragraph":[],"textColor":"white","backgroundMobile":[{"_uid":"095284a5-c73b-49a7-855b-7021953ea5d0","image":{"id":140621454601458,"alt":"Woman in a sports bra and man in a \"Sporting Goods\" t-shirt stand together outdoors, smiling, near exercise equipment.","name":"","focus":"","title":"Björn Borg Training Collection- Sports Edit","source":"Björn Borg Spring/Summer 2026 Collection","filename":"https://imgs.bjornborg.com/images/2500x3333/1004c3afb0/ss26_borg_03_1034_mob.jpg","copyright":"© Björn Borg","fieldtype":"asset","meta_data":{"alt":"Woman in a sports bra and man in a \"Sporting Goods\" t-shirt stand together outdoors, smiling, near exercise equipment.","title":"Björn Borg Training Collection- Sports Edit","source":"Björn Borg Spring/Summer 2026 Collection","copyright":"© Björn Borg"},"is_external_url":false},"component":"backgroundImage"}],"textColorDesktop":"","backgroundDesktop":[],"moduleMarginStyle":"default","contentVerticalAlignment":"center","contentHorizontalAlignment":"center"},{"tag":[],"_uid":"8927c811-d11e-48b7-a0fd-711818c550f9","links":[],"caption":[],"heading":[],"anchorTag":[],"component":"flexibleModule","paragraph":[{"_uid":"055e74b5-4e09-41b1-a399-4f5dccf9b0f1","text":{"type":"doc","content":[{"type":"paragraph","attrs":{"textAlign":null},"content":[{"text":"- Gleichzeitig haben wir die „große Schwester“. Der präfrontale Cortex und der Hippocampus helfen uns, rational zu denken, zu planen und Situationen auf Basis früherer Erfahrungen zu interpretieren. Der Hippocampus ist eng mit dem Gedächtnis verbunden. Er kann eine Erfahrung mit einer früheren unangenehmen Erinnerung verknüpfen, aber idealerweise kann der präfrontale Cortex das System auch beruhigen und uns helfen zu verstehen, dass wir eigentlich sicher sind.","type":"text"}]},{"type":"paragraph","attrs":{"textAlign":null},"content":[{"type":"hard_break"},{"text":"Wenn das Stresssystem aktiviert wird, wird die Kampf-oder-Flucht-Reaktion ausgelöst. Die HPA-Achse wird aktiviert und der Körper schüttet Stresshormone wie Adrenalin und Cortisol aus. Das Herz schlägt schneller und wir sind bereit zu handeln.","type":"text"}]},{"type":"paragraph","attrs":{"textAlign":null},"content":[{"type":"hard_break"},{"text":"Das Problem heute ist, dass viele Menschen mit einer nahezu konstanten Aktivierung der Amygdala leben. Benachrichtigungen, Chats, Deadlines und ständige Erreichbarkeit können das Stresssystem weit über das hinaus aktiv halten, wofür der Körper eigentlich ausgelegt ist.","type":"text"}]},{"type":"paragraph","attrs":{"textAlign":null},"content":[{"type":"hard_break"},{"text":"Auf dem „richtigen“ Niveau kann Stress uns fokussiert und leistungsfähig machen. Aber wenn Stress zu stark wird, nimmt unsere Fähigkeit, klar zu denken, ab. Es kann sich wie Gehirnnebel anfühlen, als würde nichts richtig funktionieren.","type":"text"}]}]},"component":"paragraph"}],"textColor":"black","backgroundMobile":[{"_uid":"601561a2-be2b-4cfd-8fbc-2ad2af07ce66","color":"transparent","component":"backgroundColor","colorOverride":{"_uid":"b4f959b0-f4f9-4854-a07b-0593c7f62b47","color":"#f40000","plugin":"native-color-picker"},"overrideColor":false}],"textColorDesktop":"","backgroundDesktop":[],"moduleMarginStyle":"default","contentVerticalAlignment":"center","contentHorizontalAlignment":"left"}],"component":"threeColumnsLayout","moduleMarginStyle":"s","switchToFullWidth":false},{"_uid":"d6b25d2e-5371-473d-8cf4-6a141b585d51","columns":[{"tag":[],"_uid":"47559379-2fc5-4068-b0a3-4099777c3305","links":[],"caption":[],"heading":[{"_uid":"4033daff-07eb-4464-896f-3caf9651f98f","text":"Kurze Begriffsübersicht","type":"h2","component":"heading"}],"anchorTag":[],"component":"flexibleLandscapeModule","paragraph":[{"_uid":"9fc1b7d3-5026-4f4d-a77d-388330858319","text":{"type":"doc","content":[{"type":"paragraph","attrs":{"textAlign":null},"content":[{"text":"Amygdala","type":"text","marks":[{"type":"bold"}]},{"type":"hard_break"},{"text":"Die Amygdala besteht aus zwei kleinen, mandelförmigen Teilen des Gehirns, jeweils einer in jeder Gehirnhälfte, und fungiert als unser eingebautes Alarmsystem. Sie scannen ständig die Umgebung nach Bedrohungen oder Veränderungen und reagieren blitzschnell. Im Interview beschreibt Anna die Amygdala als eine „besorgte kleine Schwester“, die schnell auf den Alarmknopf drückt, manchmal sogar dann, wenn die Situation eigentlich nicht gefährlich ist.","type":"text"}]},{"type":"paragraph","attrs":{"textAlign":"left"},"content":[{"type":"hard_break"},{"text":"Prefrontal cortex","type":"text","marks":[{"type":"bold"}]},{"type":"hard_break"},{"text":"Der präfrontale Cortex befindet sich im vorderen Teil des Gehirns und hilft uns, logisch zu denken, zu planen und wohlüberlegte Entscheidungen zu treffen. Er kann die Amygdala beruhigen, indem er sagt: „Es ist in Ordnung, wir sind sicher.“ Anna vergleicht ihn mit der „großen Schwester“, der rationalen und beruhigenden Stimme, die uns hilft, langsamer zu werden und klarer zu sehen. Bei langfristigem Stress kann dieser Teil des Gehirns weniger effektiv arbeiten.","type":"text"}]},{"type":"paragraph","attrs":{"textAlign":"left"},"content":[{"type":"hard_break"},{"text":"Hippocampus","type":"text","marks":[{"type":"bold"}]},{"type":"hard_break"},{"text":"Der Hippocampus ist das Gedächtniszentrum des Gehirns. Er hilft uns, neue Erinnerungen zu speichern und Erfahrungen mit früheren zu verknüpfen. Zusammen mit dem präfrontalen Cortex, der „großen Schwester“, hilft er uns, Dinge in Perspektive zu setzen, zum Beispiel indem er uns daran erinnert, dass wir ähnliche Situationen schon einmal bewältigt haben. Langfristiger Stress kann den Hippocampus negativ beeinflussen und Gedächtnis sowie Lernen beeinträchtigen.","type":"text"}]},{"type":"paragraph","attrs":{"textAlign":"left"},"content":[{"type":"hard_break"},{"text":"HPA achse","type":"text","marks":[{"type":"bold"}]},{"type":"hard_break"},{"text":"Die HPA-Achse ist das zentrale Stresssystem des Körpers und beschreibt das Zusammenspiel von Hypothalamus, Hypophyse und Nebennieren. Wenn die Amygdala, die „kleine Schwester“, eine Bedrohung erkennt, wird die HPA-Achse aktiviert. Stresshormone wie Adrenalin und Cortisol werden freigesetzt, die Herzfrequenz steigt und der Körper bereitet sich auf Kampf oder Flucht vor. Das System ist in akuten Situationen lebenswichtig, kann aber bei zu häufiger oder zu langer Aktivierung Körper und Gehirn belasten","type":"text"}]}]},"component":"paragraph"}],"textColor":"black","backgroundMobile":[{"_uid":"28467f15-a916-40b2-8af1-4544cd66311c","color":"grey","component":"backgroundColor","colorOverride":{"_uid":"f9e6a078-2625-44a2-9d1e-c95176bc95d3","color":"#f40000","plugin":"native-color-picker"},"overrideColor":false}],"textColorDesktop":"","backgroundDesktop":[],"contentVerticalAlignment":"center","contentHorizontalAlignment":"left"},{"tag":[],"_uid":"cbcb00b5-24c6-462f-b30e-3d1c1b65e9e3","links":[],"caption":[],"heading":[{"_uid":"8ed3552a-5e40-4f14-a999-5bb25804dcbe","text":"Was ist der Unterschied zwischen kurzfristigem und langfristigem Stress?","type":"h2","component":"heading"}],"anchorTag":[],"component":"flexibleLandscapeModule","paragraph":[{"_uid":"cc818161-32f7-427a-9f82-7e1ec704a974","text":{"type":"doc","content":[{"type":"paragraph","attrs":{"textAlign":null},"content":[{"text":"- Kurzfristiger Stress mit Erholungsphasen dazwischen kann sehr positiv sein. Er kann uns wachsam, fokussiert und sogar mit einem stimulierenden Gefühl von Antrieb und Fortschritt versorgen, das sich erfrischend anfühlen kann.","type":"text"}]},{"type":"paragraph","attrs":{"textAlign":null},"content":[{"type":"hard_break"},{"text":"Langfristiger Stress hingegen ist eher eine Frage des Ungleichgewichts. Wenn Stresshormone über längere Zeit erhöht bleiben, wird die Wirkung negativ. Das kann sowohl den präfrontalen Cortex als auch den Hippocampus beeinträchtigen und zu Problemen mit Gedächtnis, Planung und Konzentration führen.","type":"text"}]},{"type":"paragraph","attrs":{"textAlign":null},"content":[{"type":"hard_break"},{"text":"Der Schlaf wird oft durch zu viel Stress beeinflusst. Entweder fällt es schwer, zur Ruhe zu kommen und einzuschlafen, oder man hat ein ungewöhnlich hohes Schlafbedürfnis, ohne sich wirklich erholt zu fühlen.","type":"text"}]},{"type":"paragraph","attrs":{"textAlign":null},"content":[{"type":"hard_break"},{"text":"Ein wichtiger Punkt ist, dass man nach längerer Zeit unter hohem Stress die eigenen Symptome oft nicht mehr klar erkennt. Deshalb ist es wertvoll, regelmäßig den eigenen Zustand zu reflektieren, vielleicht gemeinsam mit Freunden oder Kollegen, denen man vertraut.","type":"text"}]}]},"component":"paragraph"}],"textColor":"black","backgroundMobile":[{"_uid":"0ea3a18f-dd08-49c1-b0cf-a88000ca9a66","color":"transparent","component":"backgroundColor","colorOverride":{"_uid":"6c907a68-bea1-45ad-b4f9-e3b6a1edceb8","color":"#f40000","plugin":"native-color-picker"},"overrideColor":false}],"textColorDesktop":"","backgroundDesktop":[],"contentVerticalAlignment":"center","contentHorizontalAlignment":"left"}],"component":"twoColumnsArticleLayout","contentLayout":"4:3"},{"_uid":"fbcb3e6b-a475-496d-beed-26cfcb124251","columns":[{"tag":[],"_uid":"87a22b66-fe7f-4639-b66a-db1ed774b320","links":[],"caption":[],"heading":[{"_uid":"436f7219-1c7d-4924-a31a-8aca4ef36dbf","text":"Balance und Selbstführung","type":"h2","component":"heading"}],"anchorTag":[],"component":"flexibleModule","paragraph":[{"_uid":"31b4c86e-b25a-4373-b00c-668cb5b4fdff","text":{"type":"doc","content":[{"type":"paragraph","attrs":{"textAlign":null},"content":[{"text":"- Helfen Sie sich selbst und übernehmen Sie die Kontrolle darüber, wie Sie Ihre Zeit gestalten. Achten Sie auf eine gute Balance zwischen intensivem Arbeiten in belastenden Phasen und der Fähigkeit, Ihr Leben aktiv zu steuern und sich Zeit für Erholung zu nehmen.","type":"text"}]},{"type":"paragraph","attrs":{"textAlign":null},"content":[{"type":"hard_break"},{"text":"Balance gilt auch für Menschen, die viel trainieren. Für Athleten oder Personen, die fast besessen von Training sind, ist es genauso wichtig, über Erholung nachzudenken. Aktive Regeneration, Abwechslung und bewusste Pausen sind entscheidend, damit Körper und Gehirn langfristig leistungsfähig bleiben.","type":"text"}]},{"type":"paragraph","attrs":{"textAlign":null},"content":[{"type":"hard_break"},{"text":"Reflektieren Sie Ihre Selbstführung und fragen Sie sich: „Was stresst mich eigentlich?“ Heute sind es oft die Vielzahl an Informationskanälen, ständige Erreichbarkeit und das Gefühl, immer schnell reagieren zu müssen. Es gibt klare Risiken darin, nie wirklich offline zu sein.","type":"text"}]},{"type":"paragraph","attrs":{"textAlign":null},"content":[{"type":"hard_break"},{"text":"Achten Sie auf Ihren Schlaf, Ihr Gedächtnis und Ihre Erholung. Identifizieren Sie Ihre eigenen „Checkpoints“, also die Signale, die zeigen, dass Sie sich einer Grenze nähern. Wenn Sie diese bemerken, ist es Zeit, innezuhalten und gegenzusteuern. Ich habe früher Orientierungslauf gemacht, und genau wie dort muss man manchmal die Richtung ändern, bevor man zu weit vom Weg abgekommen ist.","type":"text"}]}]},"component":"paragraph"}],"textColor":"black","backgroundMobile":[{"_uid":"9425b7d0-c5ee-4aef-a71d-52c66d15428a","color":"transparent","component":"backgroundColor","colorOverride":{"_uid":"6f62e94d-9c88-4d86-bfd0-63d96b619284","color":"#f40000","plugin":"native-color-picker"},"overrideColor":false}],"textColorDesktop":"","backgroundDesktop":[],"moduleMarginStyle":"default","contentVerticalAlignment":"center","contentHorizontalAlignment":"left"},{"tag":[],"_uid":"ae4a0fd9-e52b-4c93-be9a-5efbe88745dc","links":[],"caption":[],"heading":[],"anchorTag":[],"component":"flexibleModule","paragraph":[],"textColor":"white","backgroundMobile":[{"_uid":"300edf9f-17c9-4b86-a32e-53839c309e39","image":{"id":133570580834692,"alt":"Woman seen from behind wearing a black cropped training top and leggings.","name":"","focus":"","title":"A streamlined training set designed for comfort and freedom of movement.","source":"","filename":"https://imgs.bjornborg.com/images/4494x6887/06118cfed3/ss26_borg_01_1237.jpg","copyright":"© Björn Borg","fieldtype":"asset","meta_data":{"alt":"Woman seen from behind wearing a black cropped training top and leggings.","title":"A streamlined training set designed for comfort and freedom of movement.","source":"","copyright":"© Björn Borg"},"is_external_url":false},"component":"backgroundImage"}],"textColorDesktop":"","backgroundDesktop":[],"moduleMarginStyle":"default","contentVerticalAlignment":"center","contentHorizontalAlignment":"center"},{"tag":[],"_uid":"b2dac8c4-4c32-4b0d-bc4e-b6029b4a6c6e","links":[],"caption":[],"heading":[{"_uid":"7b97c035-c3e3-47e0-a474-1cc60f5fc6dd","text":"Wie beeinflusst Training Stresshormone?","type":"h2","component":"heading"}],"anchorTag":[],"component":"flexibleModule","paragraph":[{"_uid":"f7314a1e-c86a-441f-aa66-b4d16647725e","text":{"type":"doc","content":[{"type":"paragraph","attrs":{"textAlign":null},"content":[{"text":"Training kann einen großen Unterschied machen","type":"text","marks":[{"type":"bold"}]}]},{"type":"paragraph","attrs":{"textAlign":null},"content":[{"type":"hard_break"},{"text":"- Training kann die Widerstandsfähigkeit gegenüber Stress erhöhen. Es hilft, die negativen Auswirkungen von Stress auf den Körper zu reduzieren. Für Menschen, die wenig trainieren, können selbst kleine Mengen über die Zeit einen großen Unterschied machen. Es kann die Durchblutung des Gehirns verbessern und helfen, den Cortisolspiegel zu regulieren.","type":"text"}]},{"type":"paragraph","attrs":{"textAlign":null},"content":[{"type":"hard_break"},{"text":"Wir werden auch toleranter gegenüber Cortisol. Training setzt den Körper positivem Stress aus. Wir sind dafür gemacht, uns zu bewegen. Als Jäger und Sammler haben wir lange Strecken zurückgelegt.","type":"text"}]},{"type":"paragraph","attrs":{"textAlign":null},"content":[{"type":"hard_break"},{"text":"Wenn unsere Herzfrequenz steigt, wird Cortisol ausgeschüttet. Gleichzeitig sorgt regelmäßiges Training dafür, dass der Körper das Stresssystem effizienter reguliert, was unsere Toleranz gegenüber Cortisol erhöht. Je fitter Sie sind, desto besser wird Ihre physiologische Stresstoleranz.","type":"text"}]},{"type":"paragraph","attrs":{"textAlign":null},"content":[{"type":"hard_break"},{"text":"Nach dem Training werden auch andere Stoffe freigesetzt, wie Endorphine, die ein deutliches Wohlgefühl erzeugen. Es folgt auch eine natürliche Erholungsphase. Man dehnt sich, fährt herunter, duscht, isst vielleicht etwas und entspannt sich.","type":"text"}]},{"type":"paragraph","attrs":{"textAlign":null},"content":[{"type":"hard_break"},{"text":"Training erhöht auch die Durchblutung und führt zu positiven Veränderungen im Gehirn. Stoffe wie GABA und BDNF spielen dabei eine Rolle und stehen beide in Verbindung mit Ruhe, Erholung und Gehirnfunktion.","type":"text"}]},{"type":"paragraph","attrs":{"textAlign":null},"content":[{"type":"hard_break"},{"text":"Es muss nicht immer eine intensive Trainingseinheit im Fitnessstudio sein. 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Je reaktiver Sie sind, desto weniger Zeit haben Sie für Planung und langfristiges Denken.","type":"text"}]},{"type":"paragraph","attrs":{"textAlign":null},"content":[{"type":"hard_break"},{"text":"Planen Sie Balance und Erholung","type":"text","marks":[{"type":"bold"}]},{"text":". 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Außerdem mache ich Karate, und dort bekomme ich volle Konzentration. Es ist schwer, an etwas anderes zu denken, weil das Training im Dojo volle Präsenz erfordert.","type":"text"}]},{"type":"paragraph","attrs":{"textAlign":null},"content":[{"type":"hard_break"},{"text":"Mental halte ich mindestens einmal pro Woche inne, um zu planen, die Kontrolle zu übernehmen und sicherzustellen, dass ich nichts Wichtiges in meinem Leben verpasse. 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Setzen Sie diese im kommenden Monat um und bewerten Sie sie anschließend.","type":"text"}]},{"type":"paragraph","attrs":{"textAlign":null},"content":[{"type":"hard_break"},{"text":"Seien Sie Ihr eigener bester Chef und Mentor","type":"text","marks":[{"type":"bold"}]},{"type":"hard_break"},{"text":"Betrachten Sie sich selbst als Ihren eigenen besten Chef und Mentor. Wie geht es mir? Gibt es irgendwo Probleme? Warum? Denken Sie in drei Schritten: Analyse, Projekt/Maßnahme, Nachverfolgung. Analysieren Sie die Situation, setzen Sie eine Veränderung um und überprüfen Sie anschließend, wie sie funktioniert hat. 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