Entspannung kann man lernen! | Dr. Friederike Feil | Erfahrungsmedizin | QS24 Gesundheitsfernsehen

Are you already on Wikisana? Hello, dear viewers, and welcome to our format Naturmedizin. It's great that you are joining us again. Today we have dedicated ourselves to the topic of relaxation, or we would like to dedicate ourselves to the topic of relaxation. So sit back in your chair, because today we will try to find out whether and how you can learn relaxation. We will do this with my partner for today, Dr. Friederike Feil, nutrition specialist and expert in intestinal health, and actually much more. She will tell us about these other areas today. See you in a moment, we'll start the conversation in a moment. Hello, dear Friederike, it's great that you are back. Yes, hello Alexandra, I'm also very happy. We have a relaxed topic today. Let's see if we can make sense of it. No, of course we can make sense of it. Our society, or some professions, are characterized by stress, and you often adapt to it, because the whole working day is actually longer than the rest of the day you spend. And if it is characterized by stress, then it is probably also a habit that you adapt to. How was it for you, when did you start to deal with stress or with relaxation? That is actually the topic. Yes, very exciting, it was necessary at some point. I'll start like this. I always like to tell a little bit about myself, because then you can understand it, and also where you can turn your screws. It is true that the body always speaks to you. That means, before we actually realize that it is too late, it has actually been talking to you for a long time. And if you know me from before, you see a completely different Friederike here. I have always been very driven all my life. So incredibly driven, and I always wanted, I was very ambitious, always wanted to be the best. I went to the USA at the age of 18, with full scholarship to the USA, I did competitive sports, light athletics, I ran for the university. And then I did my studies, I trained properly there, so I always gave it my all, but then I also gave it my all at the university. I was always the very best, I still have all the school records or university records now, ten years later. And from the outside you would have said, yes, totally successful. So I was student of the year, I was athlete of the year, freshman of the year, so everything that can be sown, I sowed. I also had the best grades at the university. And I was successful, but I was not happy. And at some point, it started like this, then the body starts talking to you. Then the Achilles tendon twitched. Then I thought, yes, a little Achilles tendon. No, my body, I can already, it doesn't bother me here, I have important competitions. And then this twitching got stronger and stronger, it's also called Achilles tendon inflammation. Now I'm right, then I started, we can't run anymore. And then I did, cool, I can do alternative training. I sat on the bike and did swimming training, and much more than before, under the motto, no body, you don't bother me here. And then life had to get louder. If you don't hear at the beginning and don't recognize the message, you have to get louder. So my full pension, training, much more, then university. And then life got a little louder. Then the first car accident came, so small, or before that, the ribs came. So I had a small accident, in a fun fight, and three of my ribs were broken. And then that was again in the evening in the emergency room. And my coach came and said, okay, you can forget this, you probably can't run now. The next morning I was back in training, with painkillers. So I'm full again, I said, my body, you don't bother me here. So life got louder, and I didn't hear. And that was already the message at the time, Frederike, relax. Mahatma Gandhi said, in life it's not about accelerating speed. And, well, I would be with painkillers in training and just continue to train normally. By now I would say, what's going on in your head? So life got louder. And then the first car accident came. It was just a car accident. And I thought, yes, someone hit me. So the message wasn't loud enough, because it wasn't my fault, someone hit me. But then I realized, in life everything is just you. You attract everything energetically. So also the car accident, the car accident, had something to do with me. Car, yourself? Yes, and motion too, symbolically. It slowed me down. But I didn't realize that either. And then life got even louder, because Mrs. Feil, so me, didn't listen. And then there was a bang, a car accident, where I woke up in the hospital. I didn't notice anything about the car accident. My uncle said, I don't know how you got out of the car. Total damage, car accident. I wasn't driving again, but I was sitting in the car, the truck drove up. And then I knew, it somehow clicked. It somehow clicked. And I said, okay, if I have so many things in a row, deceleration, deceleration, deceleration. I don't feel happy, despite all my success. I have to change something. And that was the point for me, where I said, if it tears me out of my life every time, decelerates every time, and I have now told of two car accidents. I had seven in my life. Life has spoken very strongly to me. I have to change something. And then I got on my way and looked at what is behind the topic. What is behind accidents? What is behind the diseases we have? And the common denominator is always stress. Chronic stress that we have. And by that I don't just mean the stress that we do one thing at a time in everyday life, without a break, but also internal stress that we have. And then it started, of course, as a scientist, I said, okay, I'll start with nutrition, because it can stress us. I think I'm already quite well positioned. And we talked about it before. The first thing I changed was my coffee consumption. Because coffee can really stress us extremely. Our food can really stress us. Especially when you are on such a high level anyway. The nervous system works, you only talk about it and we don't get into the parasympathetic anymore. Then coffee is the murder. So it's just on the overstimulated nervous system you put the coffee on. So of course I have all the stimulants that belong to our life. We know about wheat and sugar anyway. We can also spoon in tension if we just leave out sugar, wheat and sugar. So little tips. If you are a stressed person, you should reduce the coffee, reduce the flour. Do something good, because all the blood sugar fluctuations are of course suboptimal. Of course it's just one building block. For me it went on like this. Okay, now you have the nutrition. It was already very good anyway, because I was an athlete. Movement. I was still a high-performance athlete. Movement itself is totally important. We sit way too much. They say so nicely. Sitting is the new smoking. We can actually get up every hour and move and have more everyday movement. I then realized that sport can also be stress. I trained 10 units a week. I was running 130 kilometers. Plus strength training. But it was my addiction. So it's not that easy to get down from such patterns. And also in our society it is driven. And who has such problems? Often the manager. And what do they do? They compensate with sport and do even more intense sport. At that time I was not ready to give up my performance sport. It was somehow part of me. But at the same time I started yoga and at some point I also did my yoga training. I tried to see which form of movement is the most relaxing. Yoga and also walking. Klingertz says so nicely that it is the healthiest form of movement. Walking slowly, best still in the forest. These are also such beautiful nutrients in the air that bring you down again. Stimulate the nervous system. We are talking about terpenes. So I started to look. I did yoga regularly. At the beginning, of course, I just wanted to do power yoga. Relaxation can be really exhausting at the beginning. We are programmed to always give gas and always be in full mode. That means if you take a step out of it, because it was necessary for me, then it can be really exhausting at the beginning. So not only physically, but also mentally. Often we don't get the thoughts that we need relaxation. Absolutely. I was exhausted at the beginning when I set out to relax. Because of course the body is on adrenaline all the time. And now, when you take a step out of it, then it finally comes to rest. And suddenly there are healing processes and that also costs energy and suddenly you are tired. And as you just said, at the beginning you can't calm your head. And that's not the goal. I would like to say to everyone who is starting to go down a little bit, they do meditation, which is also important, and then immediately free of thoughts. But that's not the point, but just to get a feeling of what I'm thinking all the time. Because that's the driving force. And when we start to observe it, then we can slow down this gas. For me, yoga was a big component. I did several yoga training and started to meditate. Also there I really tried to add a time frame in the morning and in the evening, where I have time for myself. And it doesn't have to be a lot at times. If I do a morning routine for five minutes in the morning and then in the evening before I go back to bed, I have already changed a lot in my life. Basically to make the day a little slower. Next, where you sleep a lot, we know that too. These are the basics behind our chronic stress, which we actually know. Many people now do and we know that too. If we sleep badly, our stress resilience the next day is much worse. We also deal with everyday things that influence us in a different way. Maybe when there is a conflict, we tend to flip out and react relaxed. That's why for me the topic of sleep is a big topic. When do I go to bed? How do I get my eight hours of sleep? And most importantly, how do I prepare for my sleep? If I work all day in full stress mode, my sleep at night will of course not be good either. 80% of the sleep mistakes are made during the day. And in itself, healthy sleep begins in the early morning. These were the basics that I started to improve. Breathing, breathing exercises. But I still felt and this is an important message, that I am still driven. I create all these things and it works. Especially when I change my diet and my gut strength, he produces great nutrients like the GABA, which relaxes me. It all has a value. Even when I change my sleeping habits, when I start meditating, it has really helped me a lot. Because at some point you have to get on your way. But I always compare it with an iceberg. If you imagine an iceberg, you have an iceberg and at the top is the tip. The common denominator among diseases and accidents is chronic stress. And also in the visible area of the iceberg are all the things you can change. Your eating habits, sleeping habits, breathing, meditation. But there is something under the iceberg. We know the iceberg. 80% is under it. And these are your patterns, what you have absorbed, what you think about yourself. At some point I thought why do I still feel so driven, even though I have already done so much to get into this relaxation. And for me these are belief sentences. I always thought I am not enough. I just am not enough. I have to be better. Then of course I am so driven and I will always try harder to be the best again. But if I don't solve what is down there, I will never get into the relaxation. And what is still down there in this 80% iceberg are all the conflicts we carry with us. They work continuously in us. Unresolved conflicts with the partner, with the family, with the parents. Yes, they are underground, but they work on us. And that is why we never get into complete relaxation. Yes, if we don't tackle this lower topic, we won't get into relaxation in the long run. And then I started to travel. After I solved the top topics, which were relatively easy to solve, the top of the iceberg, I started to deal with the small and big conflicts in life, the parent-child conflict. If it is not solved, you can't unfold your potential. And then I started to travel to clean up what is down there. By now I would even say that I teach at the university about relaxation and give energy retreats. I would even say that you always experience things that resonate with you in life. And somehow I got out of this stress spiral with so many accidents and so many things. And now I find it paradoxical that I now give relaxation seminars and energy retreats. But through the story I also realize where the real keys are to get into relaxation. Exactly. Maybe just to get an overview that relaxation is not just starting to breathe and meditate. It will bring something. Also changing my diet will bring something. If I do my gut check, it will bring something, because the big peak is just down there. Yes. Now people are... Please don't get me wrong. I just mean the person. Let's take it this way. Now people are often just a little bit scared and don't like to look at these things because they may be painful. Conflicts or the parent-child relationship. I always find that a little bit sad. And often it is so liberating. I have my own experiences about resolving conflicts. I find it so liberating. You probably do too, when you finally direct the perception or the attention and get to the solution. It is usually the fear of fear that keeps us away or the fear of the pain that we may associate with it that keeps us away. I would have said the same. The fear of the pain to look at these things in depth. But actually we are here. First of all, I think we are here to live a life full of ecstasy. That is the first thing. And secondly, we are here to develop ourselves. These are all topics that are there to develop us. In the end, if you ask someone what they want from life, they want to be happy, healthy and full of energy. And that is the key. If I don't look at these things, life will remind you again and again. No matter what messages it speaks to you. Whether it is a car accident, Achilles tendon inflammation or a chronic illness. These are the messages of life that you did not look at. And that is why I know that people are afraid of it. But there is a lightness in life for which it is really worth to look at these things. And I think it is also important because some people might say, I have a conflict with this or that but I can't talk to him or he doesn't want to see me anymore. That happens often enough. And it is not like I am dependent on dealing with the other person. It is only about my inner peace. Exactly. That is the most important thing. Your own inner peace. But you have to ask yourself if you really have it or if you just do it because you are afraid to go into conflict. I always say, going into conflict is the best gift. First, you grow with it and second, you realize and when you meet honestly and talk to each other the personal conversation is always the most important thing also in healing. And the courage. I imagined that I will say everything that is a no inside of me or something that doesn't resonate for me. And we also have a good feedback culture in our team. Last time I had to laugh. A student from the Duale Hochschule our youngest employee comes to me and tells me what she didn't like as a boss. And I say, now I did it. When she comes to me as the youngest in the team and can talk to the bosses I listen to her. And I can take it and if it doesn't resonate I don't have to change it. We learn to talk about things again. I found it so brave of her. And now in our team nothing gets in the way because we talk about things and re-establish it no matter if in the family which is also a big topic to reduce stress that you meet again openly and honestly and talk about things and it builds up piece by piece and at some point it explodes. Feedback culture, conflict-resilience it's part of it to practice it again. To come back to the topic you can learn to relax of course it's part of it what we just talked about but the viewers if they want to take the first step what you already mentioned a walk in the woods for example everyone can do that. It starts with making a decision that's always the most important thing. Making a decision I want to slow down a bit and everyone has to decide where to start maybe I start to go for a walk every day it helped me a lot to strengthen my body awareness to sit down to do some yoga exercises to get a feeling for myself that I didn't have before despite doing sports because we get messages from the body that can help us to feel in how do I feel I can scan my body in the morning a little meditation where is a good key I always say with eating you can start to relax by eating slower if you do that I focus on my three meals on slow eating and if it's only my resting poles during the day then I have three resting poles I don't have to meditate in the morning or in the evening three resting poles where I take time for myself to eat slowly and carefully I did that a lot and it decelerates the whole mechanism you can do that incredibly well where a lot happens and of course there are a lot of breathing exercises because I can attack the nervous system and it gives you more time I started in my calendar times for me holy times even with heart that I divided them to do things for me to go to the massage to go to the sauna or to invite me to a good meal something I do only for myself because we get a feeling for ourselves and that is the success in our seminars that we work on many levels especially in the energy retreats on the physical level about nutrition, breathing, yoga on the emotional level we feel into the body on the spiritual level what is our life task, where should it go on the mental level I can do a lot by observing my thoughts when I say powerful words self-suggestions and when I work on all these levels and maybe only choose one a lot happens one step after the other you don't have to skip ten steps because if it doesn't work right away it's no fun and you let it go too fast are your energy retreats live or online we do them live because I think it's important to have an exchange between people either in the beautiful Black Forest or in Thuringia in the middle of nature and we have our nutrition concept that we get into the tension very multi-layered with workshops time to process things and I do it with a great partner who is 70 years old and that adds up as the wise prominence and me as the young fresh with her nutrition concept and often miracles happen new decisions are made many companies come to us or business managers who come with their team because they see in the relaxation or new ideas in the relaxation productivity arises for me as well I get so many ideas what I can do and always in a relaxed state how many or how big are the groups we are between 25 and 30 it's a nice group where you still have personal contact and can work very individually very good where can the audience find more information after this show or when someone got curious either on my homepage www.friderike-feil.de there you can find all the information nice pictures and inspirations what happens there and great feedback from people who were already there ok, wonderful I would like to say thank you very much and I hope and look forward to more talks with you thank you because you can take something from everyone thank you because you can take something valuable from everything I wish you good luck for your work and say goodbye thank you also from you I can say goodbye dear audience nice that you were there please be careful and loving to yourself take care of your body your mind and your soul and tune in next time I would be happy see you