Christmas Balance
Body & Soul
05.12.2025 Christin Müller 4077

Christmas time in balance: tips and exercises

Just before the end of the year, time seems to pass even faster than it already does. How often do you hear that now? Please get everything done before Christmas/New Year! Why is that? Then there's shopping for presents, preparing for Christmas, Christmas parties and children's performances. Sounds like a lot of work and not enough time.

Read more in this article:

Deadline end of year

Many people see the turn of the year as a clear cut to start the new year "tidied up". A lot of things need to be taken off the "table" at the last minute. However, people often forget that the work is no longer necessarily on the "table".

Pause for a moment: Concentrate on the essentials and don't allow yourself to be distracted.

Ticking off: Create a checklist and tick off what has been done.

Check: Are there any upcoming tasks that can only be completed in January? Is it possible to postpone a project? Which e-mail still needs to be processed now, which still has time?

Thinking differently about traditions

Christmas tree, family, presents, festive food - it's always been like this. But does it have to stay that way?

Agree: Discuss with your family how you would like to deal with certain traditions in the future. Agreeing to only give presents to the children can make for a much more peaceful holiday. Especially in the run-up.

Divide up: When the big family gets together, the preparation often falls to one person. Each family member could take over the planning and preparation for a different part of the party.

Take a load off: Eating together is usually a central point of the holidays. Take a load off and go to a restaurant in style. With good planning, this is also possible in large groups.

Exercise & relaxation

Even if it is difficult, especially in the wet and cold season, exercise is far more effective at reducing stress than lying on the sofa. It doesn't always have to be the gym. And after exercise, you can enjoy the relaxation twice as much.

Mindfulness: Go for a walk. Consciously enjoy the winter sun, listen to its footsteps on the frozen ground and let the snowflakes melt in the palm of your hand.

Celebrate: For example, take part in a tea ceremony, stroll through the Christmas market with your family or treat yourself to a massage.


 

Instant help for stress - 3 quick exercises for body and mind

"Shake it all off" - let go of stress 

This 1-minute exercise relieves tension, helps to reduce stress and gives you a boost of energy.

This is how it works: 

  • Stand comfortably and shake out your arms, legs and upper body loosely one after the other.
  • Start with your hands and work your way down to your feet.
  • To finish, shake your whole body loosely for 10 seconds.

The breathing anchor: 1-minute mindfulness break

This exercise calms the mind, reduces stress and helps you to consciously perceive the moment.

  • Sit down comfortably, close your eyes or lower your gaze.
  • Focus your attention on your breath. Feel how the air flows in and out through your nose.
  • Count "one" quietly as you inhale and "two" as you exhale. Repeat this for one minute.
  • Let any thoughts that arise pass and return to your breath.

Thought detox: create free space 

This exercise will help you "empty" your head. This gives you clarity of thought and makes it easier for you to focus on the next task.

  • Take a sheet of paper or open a note-taking app.
  • Write down everything that is on your mind for 2 minutes - without any structure or evaluation.
  • Do not read through what you have written immediately, but put the notepad to one side or delete it (if you wish).

The pme Academy wishes you a relaxing pre-Christmas period and happy holidays.

zero Media and children: tips against excessive consumption

Media and children: tips against excessive consumption
Parent & Child
12.05.2023 Josephin Hartmann 64551

Media and children: tips against excessive consumption

"Just one more episode. Please!" Parents should show their children how to use digital media competently. This does not mean imposing strict bans every day, but setting clear rules and having open conversations with the children. But what is the best approach for me as a parent?

In this article you can read:

1. how much media time is healthy for my child?

According to the Mediaplus study (2020), TV is still the most popular medium among children aged between 3 and 13. Almost 61% of the children surveyed watch TV every day.

However, TV is not only the most frequently used medium, but also the longest. On average, children spend up to 2.5 hours in front of the screen. On average, they spend 40 minutes on their smartphone. Tablets and PCs account for less than 20 minutes. The older the children are, the more important the smartphone is to them. For example, 57% of 10 to 13-year-olds use their cell phone every day.

On the other hand, there are recommendations on how long and how often children and young people should use screen media per day, depending on their age group:

  • Toddlers between the ages of 0 and 3 should not have fixed times for TV, smartphone, tablet or computer.
  • In the age group from 3 to 6 years, a joint usage time of 30 minutes is planned.
  • In the age group from 6 to 10 years, a maximum of 45 to 60 minutes.
  • For 10- to 13-year-olds, screen time should also be kept to around 60 minutes, although there is room for negotiation in this age group.
  • Between the ages of 13 and 17, it is still advisable to agree on usage times in order to protect young people from excessive use.

Nevertheless, it is difficult to set guidelines as family and personal situations vary greatly. Young people should be regularly monitored for their well-being and whether they have enough time for school, training, hobbies and friends. 

Table: How long are children allowed to use media?

2. tips for relaxed cell phone use by your child

Carline Krügl, systemic consultant and coach, gives tips on how you can implement sensible cell phone use for your child in a relaxed manner.

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3. corona pandemic has doubled media addiction among children and young people

As a distraction against stress, cabin fever and loneliness, digital media offered young people a variety of uses during the coronavirus pandemic.

However, the associated restrictions have led to increased media consumption. This is confirmed by the results of a study conducted by the statutory health insurance provider DAK in 2022.

According to the study, media addiction among children and young people has increased since 2019:

  • Around 2.2 million children and young people exhibit problematic usage behavior in relation to gaming, social media or streaming. This means that they are at risk of media addiction or are already addicted.
  • Around six percent of minors are addicted to computer games and social media. That's around 600,000 boys and girls across Germany, with boys being affected more frequently.
  • The number of children and young people addicted to computer games rose from 2.7 percent in 2019 to 6.3 percent in June 2022. In the case of social media, media addiction doubled from 3.2 to 6.7 percent.

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What is media addiction?

People are considered media addicts if they use consumer media excessively and over a longer period of time. They lose control over healthy usage behavior, withdraw from other areas of life and neglect real social contacts and everyday life.

Despite the negative consequences of their excessive consumption, those affected continue their behavior.

Source: Federal Ministry of Social Affairs, Health, Care and Consumer Protection 

 

4 How much media does a child need?

Determining the right level of media use can vary from child to child of the same age.

Every child is influenced to different degrees by media content. Parents should keep a close eye on their child before setting fixed guidelines. How does my child feel after media time? Does it seem apathetic, over-excited or aggressive after watching TV or playing computer games?

The DAK prevention campaign "Media Addiction 2020" shows five signs of how to recognize unhealthy use of digital media in children.

5. five signs of unhealthy use of digital media

1. too much, too long, too intense

First playing on the PC, then watching your favorite series and in between checking social media channels or answering messages on the smartphone: the use of digital media in everyday life is diverse. Parents should therefore keep an eye on their children's frequency and duration of use.

2. reduced performance

Children who use media very intensively can sometimes appear tired, listless or absent-minded. In the long term, this condition can have negative consequences for school.

3. impairment of family life and friendships

Another sign of unhealthy media use is when family time together suffers or appointments in the real world are neglected. If a child loses interest in joint activities, quickly wants to return to the virtual world or hardly ever meets up with friends, this can lead to social isolation.

4. neglect of other hobbies

It is completely normal for children to change their hobbies and shift their interests. However, if the hobby is neglected due to increased media use, parents should take a closer look.

5. psychological abnormalities

Media consumption becomes unhealthy when children quickly become nervous as soon as they cannot or are not allowed to use their smartphone, tablet or PC. Some children then quickly become irritable or aggressive.

6. media usage time: six tips for parents for healthy use

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1. agree on the time of the week instead of the time of day

For older children from the age of ten, it is advisable to give them more responsibility for organizing their media time. Parents can agree a weekly time quota for this. If the agreed time is already used up after two days, the screens stay off for the rest of the week. This allows children to gain their own experience of time management by having to allocate resources with foresight.

2. set screen times and ensure compliance

Introducing fixed times and sticking to them creates orientation and reliability for children and young people. For younger children in particular, it is a good idea to set an alarm clock that rings as soon as the agreed time has elapsed. This gives them a sense of the time that has already passed.

It can also be discussed with the child at what times it is better to consume media. For older children, time limits can be set in the operating system so that the device or program switches off automatically. However, it is better if children learn to stick to the agreements.

3. do not include screen time for school

Schoolchildren sometimes need digital media for learning or for homework. Parents should not include this time in the agreed screen time. This is because the media serves a different purpose here. Free screen time is for discovery, sharing, fun and entertainment.

4. define media-free times and places

Digital media is part of our everyday lives. This is precisely why it can be beneficial for families to specifically create media-free times and places. A particularly popular rule is for all family members to put their smartphones away at the dinner table. Other options include, for example, not playing computer games for two hours before bedtime or only watching your favorite series after doing your homework.

5. promote analog activities

It is important to show children what leisure activities are available outside the virtual world. When boredom sets in, there's no need to switch on the TV straight away. Playing freely in nature, swimming, hiking or discovering animals is also fun, enjoyable and entertaining.

6. be a role model

Finally, parents should also pay attention to their own media usage behavior. How often do I use my smartphone? Is the TV on continuously in the background? Do I surf the internet non-stop or scroll up and down through social media channels?

7. further information on media usage times

Kindergesundheit-info.de

Klicksafe.de