Hardly any other sector has to cope with more stress than the Tax advice. A jam-packed working day, last-minute requests from clients, one task after another. This often leaves no time to eat a balanced diet or do anything to keep fit. Instead, stress and pressure lead to bad habits that take a further toll on the body. To break this vicious cycle, Philipp Kühn and Nils Schneider launched „Fit trotz Stress“ (Fit despite stress). On „hsp live um 11“, the two fitness experts spoke about their programme and their experiences.
Martin, PR manager at hsp, hosts the programme. To begin with, he wants to know what is meant by health management. How do the two guests work, and what do they do? Nils starts by noting that the service is provided exclusively online. He goes on to describe the reality in most law firms. The aim is to achieve a fixed output. One possible approach: stress, lots of sick days, resulting in even more pressure and strain. High stress levels increase staff turnover, dampen morale and can quickly affect efficiency and productivity. In the worst-case scenario, a slump in turnover is almost inevitable. The question here is: Is there another way to achieve that fixed output?
Nils’s ideal scenario is: a moderate workload, low staff turnover, long-term retention of key staff, few sick days and a more productive team that achieves the targeted output. In Nils’s view, this could lay the foundations for even higher output. A health management programme is based on these ideas and is intended to lead to genuinely satisfied staff. For the expert, a fruit basket and one company run a year are not enough. He wants to achieve satisfaction through better habits. That is why Nils and Philipp place great importance on personalised support.
Identifying and understanding the causes of stress
But what exactly is stress? Philipp explains how our bodies come to release the stress hormone cortisol. This bodily function developed over the course of evolution, as a short-term boost in performance could save lives in dangerous situations. Cortisol therefore actually serves to provide an energy boost in exceptional circumstances. Everyday stress causes the body to release precisely this hormone – constantly, which leads to persistent tension. This also keeps the immune system in a constant state of high alert. The body is more efficient and resilient for a while, but collapses once stress levels subside. Many people are familiar with the phenomenon of falling ill just as their holiday is about to begin.
Nils outlines the three pillars on which their „Fit despite stress“ concept is based: health, well-being and personal productivity. Whilst fitness and nutrition therefore play a significant role, areas covering well-being and productivity are also addressed. This includes, for example, optimising time management. Martin points out that, personally, his greatest fear would be being faced with a list full of areas needing improvement. Philipp emphasises that it is important, first and foremost, to focus on just one area – in other words, a single habit. As an example, he cites late-evening cravings. There can be many reasons for this, such as sleep. And poor sleep can result from a lack of an evening routine. So the most important thing is, first of all, to identify the worst habit and get to the root of the cause.
Changing habits only works in the long term
The „Fit despite Stress“ programme runs for twelve months. Each month, the focus is on a different topic. There is no set order; instead, the sequence is tailored to each individual. Philipp points out that trying to change everything at once can actually be counterproductive. This is because too drastic a change prevents us from altering our habits. As a result, people usually end up abandoning all their efforts after a short time. It is far more effective to start by tackling the worst habit with the greatest potential for change.
Martin wants to know why Nils and Philipp have set a twelve-month timeframe for their programme. What’s wrong with one month – or three years? Philipp replies that the current programme is based on more than ten years’ experience. During that time, the two of them have tried out all sorts of variations. A one-month programme would be too short to bring about long-term change. Philipp, on the other hand, sees the advantage of a one-year programme in the fact that it takes you through every stressful period of the year at least once. It also takes holiday weeks into account, as these pose the greatest risks to new habits.
Bad habits lead to a domino effect
A few simple tips to finish with: An unhealthy diet leads to a domino effect. For example, a lunch containing the wrong nutrients leads to tiredness and lethargy. This, in turn, is countered by unhealthy caffeine consumption, which leads to difficulty falling asleep. On the subject of power naps: if everything is going well, you won’t need a power nap. The midday tiredness that makes a power nap necessary has specific causes.
Next, we turn to dopamine. Philipp distinguishes between artificial and natural dopamine triggers. Artificial dopamine triggers include things such as streaming, social media, addictive substances or negative conversations. No effort is required to experience the reward effect in these cases. The balance between artificial and natural dopamine is no longer right. To correct this, artificial dopamine intake must be reduced and natural dopamine intake increased. Artificial sources of dopamine must be cut back; instead, dopamine must be earned through activities such as sport, a healthy diet, and so on.
Ultimately, the aim is to consciously tackle the many aspects of everyday life, one step at a time. As habits are reprogrammed, the brain eventually learns to reward itself for every achievement. Taken together, all these changes lead to greater productivity, greater satisfaction and a healthier, more balanced life.
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