Stress and stress conditions. Causes, stages, what happens in the body, positive and negative consequences, methods of dealing with and increasing stress resistance. Stress and stress management techniques

Even having the most beloved and interesting work we still face stress. It's so serious problem that books are being written about her. "Stress resistance" by Sharon Melnick compares favorably with other publications about the fight against stress: here only practical advice and exercises that have already helped thousands of people. Here are those that will help make the work less nervous and more efficient.

You will always have too much work to do, so the question is: how to do it better and faster? We'll show you how to prioritize, manage distractions, and save time.

Focus on one thing instead of multitasking

If your work is accompanied by constant stress, it seems to you that multitasking can be your salvation. It is a myth! In reality, you only lose efficiency and focus by switching between tasks and projects every time. Torn between different areas throughout the day, you risk spending 30% more time on each task and making twice as many mistakes.

Who do you think performed better on the thinking task experiment, the people who squandered between tasks, or those who were under the influence of marijuana? You guessed it: the results of those who practiced multitasking turned out to be worse.

Our RAM can hold no more than seven pieces of information. By multitasking at the same time, you give up a certain part of your working memory in favor of a new task - in this state, it is simply silly to rely on memory. One of the most important skills for being successful in today's world is the ability to give full attention to what you are doing. certain moment, and then completely switch attention to a new task.

Do it right the first time

How many times after a meeting did you think that you were given clear goals, and then it turned out that you did not do what was expected of you? It's annoying! Try the following method. Get the instructions you need before you walk out the door. First, imagine the steps you will need to take when you return to your workplace. Then ask questions that you think you will encounter as you complete the task.

Sometimes managers do not clearly formulate for themselves the tasks that they set for their subordinates. For example: Does your manager need a brief or detailed analysis of the data? Broken down by year or by month? Who else should I send a copy of the report to? Before diving headlong into your work, analyze everything you have heard and think about how you plan to accomplish the task at hand. Then ask for confirmation. This will help you prepare everything you need and avoid unnecessary work.

Does your manager or clients have seven Fridays a week? Then you can do the following. Help them think about the situation and “lose” several options for its development. That way they don't have to go back and think about it later and change their minds. You can, for example, say: “Last time we tried to do this, and it turned out like this ... Maybe this time it’s worth trying a different way to avoid such unintended consequences?”.

Schedule meetings and prepare for them

How do you schedule meetings? According to the principle, whether free time in your work schedule? Such an approach cannot be called targeted. The following suggestions may be helpful, whether you are planning this meeting yourself or having it planned for you.

If you need to have a meeting, stop for a moment and ask yourself a few questions. For example: what should my contribution be? Who else will participate and who can help prepare it? If the meeting is not directly related to your goals, consider maybe you should decline the invitation or just ask for a summary of the agenda and decisions made.

Specify whether the meeting is dedicated to various topics or only issues that are within your competence. In the first case, find out if you can only attend the part of the meeting that relates directly to your work. Find out if you can use the conference call or send someone else to the meeting instead of you.

When you schedule a meeting in your work schedule, set aside time right away to prepare it and then review the results. When you are leading a meeting, you must have a clear agenda: you must understand the purpose of each participant's presence and end the meeting as soon as the goals have been achieved.

Show your abilities at the very beginning

Your ability to get things done and avoid problems should show up at the very beginning of a process, project, or relationship, not at the end. Indeed, the results of the productivity study show that a minute spent planning saves nine minutes of thoughtless work.

Whether you are a team member or a team leader, it is important to adhere to the principles of project management: agree in advance on the project's initial conditions, its implementation plan, and the conditions for its control.

When you're just getting started with a new business partner, assistant, or manager, too much communication is better than too little. Specify what format of communication they prefer, and tell them how they can build the optimal scheme of working with you.

If you provide professional services, then the preliminary phase of discussing the conditions with the client forms expectations from the entire cooperation as a whole: then it is always much more difficult to go back and change something than to do everything right at once. At this point, you feel vulnerable because you haven't landed a job yet and proven your worth. So instead of discussing the terms and conditions of the job and the reward system, you're probably thinking, "Let them go now, we'll talk about that later." If this is what you usually do, and if you are nevertheless approved for the project, try to avoid creating a vicious circle of stress - discuss in advance the time for additional communication with the client or the conditions for making changes.

Get rid of things that waste your time

Can you list the five things that take up the most time during the day? Do you know why you are doing these things in the first place? For example, if you "surf the Internet", then think about the reason. Maybe you are trying to cope with excitement or boredom? Do you constantly check your e-mail to feel the need?

Perhaps you find it difficult to focus on the work you are doing because it is too difficult? Or is surfing the Internet, in general, pointless? Maybe you are "looking in the wrong place" trying to make meaningful connections in in social networks? If so, try to find a way to meet these basic needs in a more constructive way, or limit the time you spend on them.

Tame Your Email

People often complain that too much e-mail "sucks" their time and mental energy. I turned to Claire Dolan, vice president of Oracle Corporation, for advice. She revolutionized how email is used in her company, which has helped her employees dramatically increase their clarity of thought when performing work tasks.

Dolan explained, “Most people can't perform at their best if they get 100 emails a day. I asked my employees to remember that email is just another method of communication, in other words, it is not “the job itself”! My team responded to my announcement by becoming more selective about their emails. They started chatting with each other and discussing problem solving without cluttering up their inbox. After that, our productivity increased, and the employees themselves now experience less stress.”

If you're not in the customer service department when your duties involve responding to emails in real time, set aside regular time to check incoming messages instead of making email your default screen. Let everyone know when you check your email and when you can expect a response.

We discussed several ways to improve efficiency. You can try one of the strategies presented for about a week until you get your hands on it, or choose the ones that appeal to you the most (do not try to remember and implement everything at once).

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Discussion

Alex M: Stress is a scourge, you can't do without it, you can do what you need with it.
Stress is an objective phenomenon, stress expresses the energy that a person experiences when overcoming stress at work (at home, in society). Why stress? Solving the task of the subject-goal, the work of a person in another expression is stress. What is overcome is an achievement, what is not overcome is already a problem. Stress, as such, is experienced by everyone, however, no one has died from stress yet! If only the question does not concern the medical component, because there is stress with the disease too, but it is necessary to put i. Is it difficult? It's difficult.
:)

The main thing at work is a good boss and not a petty tyrant and a friendly team.

Comment on the article "6 rules for dealing with stress at work"

the best way to avoid stress is i like >. The best way to avoid stress is that I, as an unequivocal representative of the first group, say. anyway, then it affects the situations described. What really helps in the fight against stress, insomnia, loneliness?

Section: ...difficult to choose a section (iherb stress). And what kind of anti-stress to take on iherb? Like vitamins soothing :), I found this against irritability [link-1] Maybe you can advise something, otherwise I’ve been sitting on the shophelp for 2 hours

Discussion

Try Bach - herbal homeopathy, the reviews are excellent, it is on my wish list just in case. This is a whole series of products - sprays, lozenges, drops, etc. Helps fight stress, relax, restore restful sleep
spray [link-1]
lozenges [link-2]
drops [link-3]

This is what is possible. But it's more for lifting the mood and as an antidepressant.
[link-1]
Now still has some kind of Calm. I'll try searching for it now.
You can also buy ordinary valerian in a pharmacy in a glass jar and drink 2 tons 3 times a day. Good too.

How not to eat stress. Need advice. Weight loss and diets. How to get rid of excess weight I started running around buying some cookies from the machine, which hasn’t happened to me at all over the past year. Maybe it’s worth fighting stress, not zhorom? Persen forte helps a lot.

Discussion

and what purpose if not a secret? ;)

I have the same problem, firstly I try to have breakfast at home well, regulate coffee, dine regularly, after dinner the most hard times, I'm trying to avoid fruits and especially dried fruits, from them I have a real zhor ...

cola bark and chewing gum helps ... they "deep" into work, time flies, a working day is sometimes like 5 minutes ...

But in general, lack of sleep is my very first enemy.

ex, and we were on vacation in madrid for a week, it was sunny and delicious:)
Haven't stepped on the scale yet :)

I had a very stressful week before my vacation, I even took a computer with Sitrix on vacation, but then I decided not to even read mail, I relaxed from the bottom of my heart

Maybe it's worth fighting stress, not zhorom? Persen forte helps a lot.

Fight stress. Serious question. About his own, about a girl's. How good it was for me once in a hotel, in bad weather, in a city where there is a lot of entertainment, old and new friends, lie down with the described attributes in a clean bed and soooo relax ....

I want to talk to you about how to deal with stress and consider the most efficient and effective stress management techniques. As you know, being under the influence of stress, a person loses his ability to work, can make serious mistakes, which subsequently is reflected in his condition.

Surely many of you not only periodically experience stress, but also believe that this happens too often, and are also convinced that stress has a negative impact on health. In today's publication, I will try to slightly change your attitude towards this phenomenon, and, of course, give some advice on how to deal with stress and eliminate its negative impact on all areas of your life.

Everyone who is not too lazy writes about how to deal with stress today. You will find tips on coping with stress on numerous websites about psychology, and there are many trainings and seminars on this topic. Personally, I like the stress management methods that are described in, namely Law No. 7. The author argues that stress is inevitable and it is pointless to deal with them, but one should not avoid stress, but simply change one's attitude towards them.

There are 3 common myths about stress, which, as practice shows, almost all people are convinced of.

Myth 1. Stress is bad for human health. Many are convinced that stress leads to the emergence of many diseases, that is, they have a uniquely negative impact on human health. In fact, this is absolutely not the case: stress is not only not harmful, but even beneficial to health!

As an example, I want to cite ordinary sports. Performing exercises, experiencing physical overload, a person consciously and purposefully exposes his body to stress. Is playing sports harmful to health? Within reasonable limits, they are, on the contrary, useful!

Myth 2. Stress comes from too much work. How more people works, the more he is exposed to stress. And this statement is not true, since the occurrence of stress is influenced not by external, but by internal factors. That is, not the work that a person performs, but his attitude towards this work.

Most often, stress arises from the inability of a person to concentrate on one thing. When he has a lot of work - he tries to do several things at the same time, thoughts mix in his head, which leads to stress. If you learn to focus your attention on one thing, on the one hand, you will have time to do more things, on the other hand, this will not lead to a stressful situation.

Myth 3. Stress must be avoided. And this popular belief is misleading. Conversely, the purposeful creation of stressful situations within reasonable limits only stimulates the development of a person, makes him healthier and more resilient, and strengthens his immunity to stress.

This is something akin to vaccination, which creates a little stress in the body, and, thanks to this, it helps to prevent serious and fatal diseases for a person.

Next, I want to offer you effective methods of dealing with stress, the use of which will allow you not to undermine your health and performance with stress, but, on the contrary, to use stressful situations for your own good.

Stress management methods.

1. Always focus on only one thing. All your thoughts should be focused on what you are doing at the moment. Never do two things at the same time, and don't even think about the second thing until you've finished the first. Thoughts about the future should have their own separate time, otherwise they will simply interfere with your focus and stimulate stress. This applies not only to work, but also to any activity, for example, even to eating: while eating, you do not need to read, discuss any projects or talk on the phone.

2. Work at your own pace. How to deal with stress? No need to rush anywhere! If you push the pace, you will only make the situation worse. And in no case do not overload yourself with things.

3. When planning your day, start with eating and resting. When exercising, first of all, set aside time for lunch and rest. Because the absence of these moments will certainly lead you to stress or aggravate the existing one. By the way, if you think that you simply don’t have time to relax, this is a sure sign that, on the contrary, you absolutely need it! And in the very daily routine, distribute all the tasks according to their degree of importance and urgency: first important and urgent, then urgent and not very important, then important and not very urgent, etc.

4. Don't let others distract you from your work. Many complain that they cannot work effectively because they are constantly distracted. However, this happens only because people themselves allow it. Thus, isolate yourself from everyone with a visual or virtual “do not disturb!” sign, which will greatly help you in the fight against stress. Some "over-business" people are almost constantly on the phone, solving some super-important issues, and consider it a huge feat to turn off their mobile for a while. And you try not to turn off, but turn on your phone only for a certain time.

5. Don't strive for perfection. Perfect work is always very difficult, it takes a lot of time and effort, which leads to stress. Therefore, it is enough to do your job well, and not perfectly.

6. Celebrate success and deal with failure. If you have successfully completed the work you have planned, give yourself at least a few minutes to sincerely rejoice at this (if this is a grandiose project, you can even set aside a whole day or several days). At the same time, if you fail, take it calmly, as an inevitable phenomenon. Nothing happens evenly in life: there will always be ups and downs, and the more success a person achieves, the more failures he will have. Moreover, failures and mistakes only help to achieve success, stimulate it.

7. Keep order in everything. At work, in your home and in your life. Clutter always makes it difficult to concentrate, distracts you from looking for the right things, thereby contributing to stress. And the more disorder, the more stress.

8. Love your job and enjoy it. Any business will bring you pleasure if you do it with love and with all your heart. If you just can’t love your job, then it’s not yours, and you need to change it. And do not be afraid of this, otherwise you will be forced to live in stress all your life. The choice is yours…

9. Don't get hung up on self-control. Be your own boss: control your actions, your work, but sometimes be sure to allow yourself to relax. At this point, you can do seemingly completely meaningless things, like just fooling around like a child, laughing and doing all sorts of pleasant stupid things. Learn to create them yourself, entertain yourself. If you do not abuse this moment, it will only increase your efficiency.

10. Delegate some of your work. When thinking about how to deal with stress, remember that you can’t focus everything on yourself, even if you think you can do it better than others. On the contrary, if you have too much work, its quality will suffer from this. Share your work with others, thereby unloading yourself and increasing your efficiency.

And the last thing important rule stress management: Do not try to follow all of the above rules at the same time! This will only make your stress worse.

As you can see, these methods of dealing with stress do not contain anything super complex, on the contrary, I would say that they involve the transition from complex to simpler.

In general, when thinking about how to deal with stress, try not to avoid stressful situations, which still won’t work, but change your attitude towards them. Remember about athletes who, thanks to stress, only temper their health and set new records.

Now you know how to deal with stress, and what methods of dealing with stress can be used. I hope you learn useful lessons from these tips.

The site aims to increase your financial literacy and teach you how to use your personal finances wisely and effectively. Stay with us and you will find a lot of interesting and useful practical information, one way or another related to this topic. See you soon!

Stress is a very dangerous condition. Left "on its own", without attention, it slowly destroys the body, leading to the development of diseases of the heart, nervous and endocrine systems. Obesity, which is present in many people "over 30" is nothing but a manifestation of stress. Therefore, this condition must be dealt with. Next, we describe in detail about various ways how to relieve stress and fight depression. Your task is to choose for yourself one or more methods that are right for you.

Basic principles of stress treatment

Usually a person knows what caused the violation of his psycho-emotional state (for example, stress at work). Then the treatment, if possible, begins with the elimination of stress factors. This may be the termination of communication with an obsessive colleague or neighbor (a single refusal to help or even a quarrel is better for the psyche than everyday cooperation if it causes negative emotions). There may be more radical measures: changing the environment, switching to work as a remote employee.

If it is impossible to eliminate the stressful factor, you need to change your attitude towards it, as well as change your priorities. This is possible during the practice of meditation, relaxation, animal therapy, travel and play therapy. The rest of the methods below are aimed at returning harmony to the soul, and drug treatment and physiotherapy - to restore the body's strength.

All of these areas of treatment are more effective immediately after exposure to a stressor, but they must also be used in the case of a long "stay in the disease."

Very important in the treatment of stress and factors such as:

• normalization of the "work: rest" ratio (the duration of sleep cannot be less than 9 hours, if you have not achieved accustoming the body to its other duration with the help of various meditative practices);
• complete nutrition;
• sufficient activity (walking for at least 30 minutes a day), exercise;
• hobby activities.

If the stress turned out to be strong, it is necessary to start treatment with psychotherapeutic treatment. In the case when the stressor was a natural disaster, war, bandit attack or the like, a psychotherapist or psychiatrist should be contacted within the first 48 hours, otherwise the consequences can be very serious.

If we are talking about the child, it is very important for him to feel parental support and affection for the period of treatment, he can be offered drawing, dancing, sports activities, spend more time together, walk in the fresh air, go on a picnic. Parents can better understand the needs of the baby if they listen to what he talks about with toys. The daily routine of the child, his adequate nutrition and good sleep during treatment are required. You can not insist that the child approached peers: this can additionally stress him. It is better to find out where group art therapy classes (drawing, sand application, singing) are held and start walking with him.

Features of nutrition under stress

The basic rules of stress nutrition are as follows:

1. there should be no overeating;
2. daily salt intake should be reduced to 6-8 g per day (about a teaspoon);
3. food should contain 350-400 g of carbohydrates, 100 g of proteins, 100 g of fats;
4. include in the diet foods that promote the production of endorphins in the body (“happiness hormone”): bananas, avocados, strawberries, spices - mustard, sweets - chocolate in a small amount;
5. do not eat very high-calorie foods;
6. When stressed in the body, the production of free radicals increases, in order to neutralize them, it is necessary that foods rich in antioxidants come with food. These are citrus fruits, black currants (they are rich in vitamin C), almonds, raw pumpkin seeds, boiled Swiss chard, spinach, vegetable oils(especially from wheat germ, olive, coconut, camelina, hemp). The last 5 foods are rich in vitamin E;
7. one of the mechanisms for the development of pathological processes under stress is also an increase in the permeability of cell membranes. In order to strengthen cell membranes so that the contents necessary for their normal functioning do not come out, vitamins PP, B (the whole group), and the trace element selenium are needed. These are tomatoes and tomato juice, peanuts, walnuts, hazelnuts, cedar nuts, bran bread, cereal cereals, Jerusalem artichoke, garlic, avocados, carrots, zucchini, beans, lentils. From fruits and berries useful: apricot, peach, raspberry, mulberry, cloudberry.

Reduce the amount consumed, or better, completely eliminate those foods that stimulate the brain. These are, first of all, caffeine-containing products: coffee, black tea, cola, chocolate. Secondly, these are extractive substances contained in meat, fish and mushroom broths, as well as fried fish and meat. These products will cause increased work of the organs of the gastrointestinal tract, which, because of this, will send a large number of impulses to the brain, thereby exciting it.

Alcohol and drugs will only aggravate the situation, so they should be completely eliminated.

Psychotherapeutic methods

To overcome stress and its consequences, psychotherapists use various methods that help a person get out of a vicious circle if he cannot (as in the case of an acute reaction to stress) or does not want (consider it insignificant) to do it himself. This:

1. Cognitive Behavioral Therapy. It is based on today's thoughts of a person, on what reactions occur in his body in response to certain events. Based on the thoughts, feelings, and person, the therapist understands how they can be changed.
2. Gestalt therapy. Here the psychotherapist communicates with the person in such a way that he himself realizes the causes of his stress. Then the patient understands how to solve his own problem and, under the guidance of a doctor, takes the necessary steps.
3. Hypnosis. In this case, the doctor resorts to suggestion, with the help of which he "forces" to get rid of psycho-emotional stress and bad thoughts.

All psychotherapy aims to develop a person's psychological stability in difficult conditions, form a stable system of life values, develop a person's sober approach to the world and the flexibility of his thinking.

Physiotherapy treatments

To treat stress, science has developed several physiotherapy treatments that will affect nervous system. This:

1. electrosleep. In this case, electrodes are applied to the eye area, through which a constant current is passed. impulse current low power and short pulse duration. It rhythmically irritates the cortex and subcortical structures such as the hypothalamus, limbic system, visual tubercles and reticular formation, resulting in sleep. Such sleep in phases differs from natural or medication (anesthesia). It stimulates the restoration of the relationship between the autonomic nervous and endocrine systems, has an analgesic effect, improves mood, reduces fatigue, and makes natural night sleep deeper. It does not cause intoxication and complications, unlike sleep during anesthesia or after taking sleeping pills.

   Electrosleep is contraindicated in inflammatory diseases of the eyes, inflammation of the skin of the face, glaucoma, a high degree of myopia, cataracts at a late stage, heart failure of 2-3 degrees, hypertension of 2-3 stages.

2. Magnetotherapy. In this case, tissue is affected by a low-frequency alternating or constant magnetic field, which, by acting on molecules in tissues (especially the thalamus, hypothalamus, cerebral cortex), improves their ability to pass through cell membranes. Thus, biological processes change in the tissues:
   • biochemical reactions are accelerated by 10-30%;
   • the excitability of nerve cells decreases;
   • "energy systems" of the body go into economy mode;
   • vasospasm decreases;
   • has a beneficial effect on sleep;
   • improves metabolism between blood and tissue fluid;
   • decreases emotional stress;
   • a pulsed magnetic field has a stimulating effect on the nervous system, a constant field has a calming effect.

   Magnetic therapy is contraindicated in oncological diseases, schizophrenia, epilepsy, stage 3 hypertension (when there are already complications), heart and respiratory failure.

3. Sinusoidal modulated currents (amplipulse therapy) with the application of electrodes to the skin of the eyes. The currents pass through the skin and affect the hormonal and immune state of the body, normalize blood pressure, and have an analgesic and calming effect.
4. Applications of paraffin and ozocerite on the back of the head and neck. The use of this warm mass will improve the outflow of blood and lymph from the cranial cavity, reduce headaches by reducing intracranial pressure, improve the metabolism between blood and tissues of the neck and head, and stimulate the immune system.

   Applications are contraindicated in thyrotoxicosis, severe neurosis, tumors, diabetes mellitus, tuberculosis, atherosclerosis of cerebral vessels.

5. Acupuncture has analgesic, calming effect, relaxes muscles.
6. Acupressure. Its action is similar to acupuncture, but does not require special equipment, but requires a specialist with the necessary experience and knowledge. A massage therapist can teach techniques with which a person can subsequently perform self-massage of biologically active points.
7. Ultrasonic exposure. With the help of ultrasound, micromassage is performed at the cellular level, it has an analgesic effect, and the spasm of blood vessels that carry blood to the brain is relieved. Contraindications are the same as for paraffin-ozocerite applications.
8. Galvanization- treatment with electric currents of low strength and low voltage, which change the pH of the environment, osmotic processes, and polarize cell membranes. During galvanization of the collar zone, blood circulation, excitability and nutrition of the brain, organs of hearing and vision, and upper limbs reflexively change.

If a person needs intensive recovery (for example, with neglected stress, in case of an acute reaction to stress, or in case of post-traumatic stress disorder), a program from the combined use of several procedures at once is suitable for him:

• intake of mineral waters;
• iodine-bromine baths;
• oxygen therapy with the supply of oxygen to the brain, organs and tissues;
• magnetotherapy;
• ultrasound therapy.

It is best when these procedures are performed in a sanatorium. Then, in the intervals between them, healthy meals and rest, such physical activity is recommended as dosed walking in a landscape area where various plant associations grow naturally or artificially planted. Such a therapeutic movement allows you to saturate the blood with oxygen-enriched air. Also, aeroionophytotherapy allows you to get additional positive emotions through communication with nature.

So that stress, when it next happens, does not lead to negative consequences for the body, physiotherapy procedures such as:

• water procedures;
• balneological procedures (treatment mineral waters in the form of baths and for oral administration);
• transcerebral electroprocedures: electrosleep, amplipulse therapy and interference therapy with electrodes placed on the skull.

Spa and spa therapy

SPA treatment involves various methods of influencing the body, helping it to recover in a natural way. They are very pleasant and affect many senses at once: smell, touch, hearing, sight. They are performed both in resorts and in SPA centers specially created for this purpose, where you can choose one or more procedures.

SPA includes:

• balneotherapy - treatment with mineral waters, which can be used in the form of baths, for oral administration, as well as for inhalation or microclysters;
• thalassotherapy (treatment by the sea), which consists of exposure to sea ​​air(cavitotherapy), treatment with algae (algotherapy), sea water (hydrotherapy) and sea mud (fangotherapy);
• chocolate and coffee spa treatment. In this case, mixtures with green coffee or cocoa extracts are applied to the skin, which have a pleasant smell, nourish the skin, and help eliminate excess subcutaneous fat;
• pelotherapy or mud therapy is the application of biologically active muds to the skin, which, with the help of their thermal and enzymatic effects, participate in the treatment of the nervous system;
• aromatherapy (about it - in the appropriate section);
• stone therapy is a special massage technique performed natural stones, which are applied either hot or cold (this is necessary to obtain the desired response from the body - relaxation or, on the contrary, toning), then they are laid out along the spine, then they perform massage movements;
• a Turkish bath is a thermal effect on the body when there is no such stress for it, as in a Russian bath or sauna, because the temperature here is only 35-50 degrees. Hamam has a relaxing effect, improves sleep, stimulates digestion. The procedure is contraindicated for people with mental disorders, oncological diseases, patients with bronchial asthma and skin diseases.
• therapeutic relaxing massage.

SPA is contraindicated during pregnancy, oncological diseases, blood clotting disorders, blood diseases, epilepsy, serious illnesses any internal organ, intolerance to the components of the procedure, and also - but this is temporary - during infectious diseases.

During spa or spa treatment, heavy physical activity, competitions, lifting heavy weights, crossfit are not allowed. You can only hang on the horizontal bar, do stretching exercises, swim in the pool. Intimate relationships during such treatment are not contraindicated.

Meditation

This is the main way to help yourself get out of psychological stress. There is no harm from it, only benefit: relaxation of the nervous system, finding inner peace. If you relax properly, you can even get an answer from the Universe to your questions.

Meditation is carried out either in a sitting position (in an incomplete or full lotus position, or - if it is very difficult - sitting on bent legs), or in a supine position, in a position called "shavasana".

Shavasana involves lying on a mat, on your back, with your arms at a 45-degree angle to your body, palms up. Heels - at a distance of about 5 cm from each other, the head lies so that the eyes (they will have to be closed later) look at the ceiling. The tip of the tongue touches the palate behind the upper teeth.

The pose has been chosen, now - the basic rules, without which you will either fall asleep, or instead of relaxing, you will feel irritation:

1. Set an alarm (timer) for 10-15 minutes.
2. Breathing - calm, preferably - with the stomach, which inflates on inspiration, on exhalation - decreases like a ball. It is advisable to practice abdominal breathing even before diving into the depths of your own consciousness.
3. The tongue is behind the upper teeth: this is how an important channel for the flow of energy closes.
4. Feel how each toe relaxes and warms up, then shins, thighs, then each finger, forearms, shoulders. Ultimately, you should stop feeling them, but feel that you are floating on the waves.
5. Relax your eyes - they seem to fall into the sockets.
6. Relax your nose and ears: feel yourself breathing through the back of your head.
7. Stop your mental speech, try not to think about anything. It won't work right away, but it will work. Concentrate on your breath. You can also concentrate on the music that you have included for this (those tracks called "binaural" are recommended), or on those pictures that will appear before eyes closed. You can keep your eyes open and look at a blazing fire or flowing water (can be in the form of a video on a computer). You can also imagine the picture that causes the greatest peace: that you are lying on a green glade in the forest, or on the sand near the purest sea and so on.
8. Ask your mental question or request, wait for an answer, consciously suppressing any thoughts.
9. Try to feel how life-giving energy penetrates into the body when you inhale, and when you exhale, stress leaves the body and does not return.

If you find yourself falling asleep all the time, try the half lotus position, where you should be as relaxed as possible. If you are exercising in the cold season, dress well, lay 2 blankets on the floor, and you can hide with the third.

Relaxation

This is a relaxation technique similar to the meditation described above. Only here you are not concentrating on stopping thoughts and not on breathing, but on relaxing the body so as to “swim in weightlessness” and thus get rid of stress.

Performed in the supine position (possible in bed):

• Spread your legs shoulder-width apart, toes apart, arms slightly apart.
• Deep breath, long exhalation, try to do it with your stomach.
• Alternately, first tense and then relax each part of the body: first the neck and head, then the arms, chest, stomach and legs. Tension should last at least 5 seconds, relaxation - at least 30 seconds. This is the Jacobson technique. There is a second technique - according to Jackson. It implies alternate tension-relaxation first of the muscles of the dominant half of the body (right - for right-handers, left - for left-handers), and then the “secondary”.
• During practice, imagine that you are in nature: near the sea, in the mountains, in a forest or in a meadow. Try to smell the herbs (salt water, mountain air), and the sounds that happen in this area.

You can perform relaxation practice in the following ways:

• Lie on your back, put your arms along the body, straighten your legs. Relax. Inhale through the nose, hold your breath for 3-4 seconds. As you exhale, imagine all negativity, fatigue, and anxiety leaving your body.
• Lie on your back, as comfortable as possible. Inhale and exhale deeply and slowly. After a while, begin to strain in turn, and then relax the muscles in this way: right leg - left leg, stomach, right hand – left hand, chest, shoulders, neck, face, head. Feel your body completely relaxed, breathe deeply and calmly. Repeat tension-relaxation one more time.

Breathing techniques

If you are interested in how to get out of stress on your own, start with the use of breathing techniques. Proper breathing in a traumatic situation can even relieve stress or reduce its severity.

Breathing that can calm the mind is diaphragmatic (belly):

• you take a deep breath, and, putting your hand on your stomach, you feel how it rises (the stomach swells);
• exhalation - long, approximately equal to inhalation, the stomach at this time tends to "stick" to the spine.

Do not rush, follow the rhythm and frequency of breathing, do not let yourself breathe often, but do not panic when it seems that there is not enough air. Try not to pause between inhalation and exhalation. After a few minutes, occupy yourself with something else that requires concentration.

Imaging method

He means the following. Draw or write on a piece of paper about what is bothering you, then burn the piece of paper, imagining how both the problem and the negativity associated with it leave you with the smoke. While the leaf is burning, force yourself to imagine pleasant images, you can sing a cheerful song.

Scream into space method

Spilling out the accumulated negativity in the form of a scream, you can supplement your vocalization with physical manipulation. So, you can beat a punching bag or a pillow, you can beat dishes, throw things or throw darts (not at living beings). In Japanese offices, there are special, felt-lined rooms for such relaxation, where an employee can engage in such short-term destructive activities. In this way, local psychologists believe, he can relieve stress and continue to work productively, instead of performing his duties more and more casually, and then completely going to the hospital with a heart disease or neurosis.

yoga exercises

The following yogic postures (asanas) help relieve stress:

Hirudotherapy

This is the scientific name for treatment with leeches, which is very reasonable for stress. Firstly, leeches bite through the skin only at bioactive points, influencing those organs that “cooperate” with it (that is, the specialist chooses where to plant, and the leech itself is looking for a specific location with an accuracy of a tenth of a millimeter). Secondly, leeches inject the substance hirudin under the skin, which thins the blood (less viscous blood "walks" more freely through the vessels and does not stagnate in the capillaries, but performs its function - nourishing the tissues). Thirdly, this worm injects other useful substances into the blood, which:

• reduce blood sugar levels;
• stimulate the production of "happiness hormones" - endorphins;
• reduce the level of cholesterol in the blood, which can, deposited on the walls of blood vessels, lead to a decrease in their diameter up to complete overlap;
• activate immunity.

Fourthly, taking several milliliters of blood (one leech absorbs 5-10 ml of blood) in some way “unloads” the bloodstream, removing “excess” blood. Fifthly, the effect of one session of hirudotherapy lasts 3 months.

color stimulation

It's called relatively the new kind physiotherapy treatment, which consists in exposing the body to light rays of the visible spectrum, which, due to different wavelengths, have different colors. The method is based on the fact that light is an irritant to the eye, which not only fixes it, but sends signals to the brain. Moreover, depending on the wavelength, the signal goes to different parts of the brain and triggers slightly different biochemical reactions.

The program for dealing with stress and depression is selected by a physiotherapist-color therapist individually based on the leading symptom:

• if you need to calm down (especially if pressure has risen from stress), a blue color is needed;
• if self-confidence is gone, and the world is seen in black, yellow is needed;
• if fatigue and unwillingness to work are felt, a green color should be shown to a person;
• when you need to increase your appetite, orange rays are added;
• if there is a tendency to spring-autumn depressions, there should not be purple in the color scheme.

Not only the color itself is important, which will be shown to a person after stress: the rhythm of the color signal, its shades, and the level of illumination of the field in which this or that color appears are also important.

Art therapy

Art therapy is art therapy. This is a very good technique for relieving any, even traumatic stress and its consequences. This is due to the wide possibilities of non-verbal self-expression, protective capabilities due to metaphorical images, a large number of materials and types of art. A person can transfer the experience of his stress to pictorial materials, because of which they will no longer cause such acute feelings in him, and then he will be able to gain control over them. For this task, a specially trained specialist should give, who will first assess the stage at which the person is, and then, with the help of tasks that will gradually become more difficult, will return him the desired inner harmony.

Art therapy involves:

1. switching attention from a traumatic situation to creativity. At the beginning of therapy, a person ceases to put his problem at the forefront, gradually ceasing to “go in cycles” on it;
2. the transfer of one's experiences and sensations to external processes and objects. This helps the negative experience to separate from the personality. The psychic energy of a person becomes more controlled for his own consciousness and will not cause such emotions as before;
3. gradually, it is possible to “bring out” previously suppressed emotions from the subconscious and from the non-dominant hemisphere of the brain and experience them. So a person will avoid chronic stress.

Art therapy is suitable for people of all ages and religions. It can be used in both acute and rehabilitation period. It is carried out both in the form of individual and family or group classes.

There are many types of art therapy, consider them in more detail.

isotherapy

This is a fine art treatment:

• painting;
• application;
• modeling;
• painting;
• origami;
• the creation of a clay amulet;
• antistress coloring pages.

Each of the types has its own subspecies and techniques, which are known to specialists involved in art therapy, and they should also help a person choose the technique necessary for him.

So, painting can be performed in the form:

• self-portrait;
• when using lines, strokes, various forms you need to draw your emotional condition(a person runs a pen over paper, creating chaotic lines until he feels better);
• style “like a child”: you need to draw with your non-working hand what you were most interested in or worried about in childhood;
• group drawing: when one person draws scribbles, and the other must find some kind of image there, decorate and complement it;
• collage;
• meditative drawing. It is performed in the technique of either zentagles (patterns that are drawn in sections of a square), or zendoodles (such patterns that fill anti-stress coloring pages), or doodles (drawing arbitrary patterns).

Any isotherapy technique is performed according to the following plan:

1. Create silence outside and within yourself by stopping your internal dialogue.
2. Ask yourself the secret question.
3. Create with the help of the chosen material: crayons, pencils, paints, gouache.

Creativity performed to calm music or recording the sounds of nature leads to a good effect.

Music therapy

This is what music therapy is called. This can include listening to songs or music (receptive music therapy) or singing or playing musical instruments on your own (active music therapy). There is also integrative music therapy, when they play, or draw, or dance to music.

Music has three effects on the body:

1. physical: singing along, a person vibrates the vocal cords, which is very useful;
2. mental: if you like music, it contributes to the production of hormones of happiness in the body;
3. associative: good memories are associated with certain music.

When stressed, it is recommended to listen (perform) the works of Chopin, if you are nervous - listen to the "Moonlight Sonata" or the 3rd part of Beethoven's 6th symphony, Debussy's "Moonlight". In order for the treatment to definitely help, the composition must be selected by a specialist.

Kinesitherapy

This is dancing physical therapy, as well as massage sessions and outdoor games - all that require movement.

Bibliotherapy

This is the name of treatment with books by reading or writing your own essays or stories. There is even a separate type of bibliotherapy - fairy tale therapy.

sand therapy

The main "healer" in this case is sand. You can simply sprinkle it, make sand animation, build sand sculptures, compositions or castles. You can use both natural sand and artificial, having special properties- kinetic.

There are such methods of sand therapy:

• classic sandbox game blue color(blue has a calming effect);
• drawing with colored sand;
• sand painting on backlit tables;
• dynamic drawing: combining colored sand and a white tray, when pouring sand produces different patterns;
• classes with kinetic sand - a special material based on starch and quartz sand, from which you can build various castles, figures, sculptures, while it does not stick to your hands and pours like dry sand.

Classes can be held individually, in pairs or with the participation of a group of people. You can draw with sand by pouring it out of a pinch or from a fist. You can make a uniform background, and on it with your fingers, palm or tools.

Imagotherapy

This is a treatment with theatrical art, which involves either staging theatrical scenes or visiting theaters.

Phototherapy

This is the holding of patient photo reports, photo shoots, photo collages or slides.

Art synthesis therapy

This is a combination of several types of art therapy: for example, coloring and playing on musical instrument, creating and retouching photos and reading books.

Animal Therapy or Animal Therapy

The fact that animals can help people in the treatment, first learned in the 18th century. Then it turned out that dogs can help people undergo treatment in a psychiatric clinic: the presence of such a pet reduced the need to fix the patient in a straitjacket, since people had a decrease in the number of seizures and general aggressiveness.

For the first time the term "pet therapy" (that is, treatment with pets) appeared in 1969. It was introduced by the child psychiatrist B. Levinson, who noticed that the presence of a dog in his office had a beneficial effect on young patients, regardless of their diagnosis. After further study, it turned out that dogs have special properties that allow them to “sniff out” the presence of cancer cells in humans. These same animals anticipate in 20 minutes that a person will develop an epileptic seizure or a sharp decrease in the patient's blood sugar level. diabetes. Later, scientists drew attention to the special "talents" in the treatment of people and other animals: horses, cats, dolphins and even aquarium fish. Then pet therapy became animal therapy - treatment with the help of animals that do not have to be pets.

Benefits of Animal Therapy:

1. Eliminate feelings of loneliness.
2. Help in the socialization of the patient.
3. Strengthening the effect of the treatment of complex conditions, when stress is combined with any acute or chronic disease.

There are several types of animal therapy.

Canistherapy - treatment by dogs

In the treatment of stress, canistherapy is especially needed for people who find it difficult to establish emotional contact with other people, those who tend to experience their grief alone, without telling anyone about it. Dogs are able to improve the psycho-emotional state of a person, form positive social attitudes in him, and relieve emotional stress. Walking dogs makes a person change his sedentary lifestyle, believe in himself (“The dog doesn’t care how much money you have and what you can do”).

For people prone to neuroses, friendly breeds of dogs are well suited: poodles, labradors, spaniels.

Dolphin therapy

Swimming and communication with dolphins are indicated for psychological rehabilitation for those people who have suffered an acute reaction to stress, when wars, extreme conditions, hurricanes, earthquakes acted as a stressor.

And if dogs treat with their spontaneity, kindness and devotion, then in the arsenal of dolphins there are also ultrasonic waves emitted by them, which change the bioelectric activity of the brain. So, they have a relaxing effect on the central nervous system, establish a connection between the brain and internal organs. When studying the electroencephalogram, it turned out that after communication with a dolphin, the brain rhythm slowed down, alpha and theta rhythms appeared, and the work of both hemispheres was synchronized.

Dolphin therapy has contraindications. These are oncological diseases, epilepsy, infectious diseases.

Felinotherapy - treatment by cats

With its vibration, emitted during purring, when it caresses a person, the cat helps him calm down and relax. There is also an opinion that every human tissue emits vibration: with its help, the exchange of substances between blood and tissue fluid, this fluid and blood takes place. When its own vibration weakens, the organ becomes ill. The cat, on the other hand, has the ability to feel such places and, sitting on them and starting to purr, makes up for the deficiency of this resource.

Hippotherapy - treatment with horses

During riding, the rider receives about 110 impulses per minute: for a short period of time, he has to make several hundred movements in different planes. He needs to stay on the horse, as a result of which a large number of his muscles work. From these muscles, a large number of impulses enter the brain, which helps the development of connections between neurons.

In addition, the movements of the horse have a massaging effect, which leads to improved blood circulation. The muscular work that is performed during horseback riding contributes to the production of endorphins in the brain, and contact with the skin of an animal (hippotherapy is not carried out in saddles: a person sits on a thin and soft blanket) improves overall well-being, reduces aggressiveness and nervousness.

Hippotherapy is contraindicated in:

• epilepsy;
• kidney disease;
• osteoporosis, when there is increased fragility of bones and joints;
• increased blood clotting;
• allergies to horse fur.

Therapy with aquarium fish and birds

Scientists have come to the conclusion that watching fish contributes to concentration, improves mood, and develops an aesthetic sense. In addition, the aquarium in the apartment plays the role of a humidifier, which is useful for the treatment and prevention of diseases of the lungs and bronchi.

It is no less useful to have a songbird at home: a canary or a carduelis. They contribute to the development of observation, patience, ear for music. They are a good remedy for the treatment of insomnia and neuroses.

aromatherapy

It involves calming the nervous system by exposing certain aromas to the olfactory receptors. For this, essential oils are used, which can be used in aroma lamps, can be added to creams or oils for the face and / or body. A few drops of essential oils can be added to massage oils and massaged with them.

Oils used in stress therapy:

• lavender;
• lemon balm;
• sandalwood;
• rosewood;
• ylang-ylang;
• juniper;
• patchouli;
• jasmine;
• marjoram;
• neroli;
• vetiver.

You can make mixtures. For example, for depression, you can use a mixture of black pepper and mint. For stress - a combination of mint, lavender, juniper, rose, neroli and basil. To tune in to the working mood, inhale the aromas of mandarin, lemon, fir. And if everything has ceased to please, the smell of clary sage helps a lot.

You can use these recipes:

1. Antistress bath. Drop 2 drops of ylang-ylang and dill oil, 3 drops of lemon balm and 5 drops of lavender oil into warm bath water.
2. If it's hard to sleep. Take a warm bath before going to bed, adding 1 drop of pine and ylang-ylang oils, 2 drops of cedar, 3 drops of lavender oil to the water.

Herbal treatment

Phytotherapeutists advise using the following recipes:

• Infusion of thyme. 1 tsp herbs, pour 500 ml of boiling water, insist in a hermetically sealed container for half an hour. Take these 500 ml for 3-4 doses. You can re-take the infusion only after 3-4 days.
• Cucumber herb (borage). Brew 1 tsp. a glass of boiling water, insist 30 minutes, take this volume during the day. Pregnant women and children should not drink this infusion.
• Take 1 tbsp. hop cones, peppermint leaves, add 2 tbsp. motherwort herbs, 3 tbsp. valerian root. Mix herbs, take 1 tbsp. mixture, pour 200 ml of boiling water, heat in a water bath for 15 minutes. Then you need to insist 30 minutes, cool. Take 100 ml three times a day, 15 minutes before meals.
• Take 10 tbsp. peppermint leaves, 5 tbsp. hop cones and valerian root, 3 tbsp. oregano herbs. Mix the herbs, take 2 tablespoons, pour boiling water, wait half an hour before straining. Take 50 ml twice a day, 15 minutes before meals. The course is 10-15 days.

Before starting such treatment, consult your doctor. Use with caution if you are prone to allergies.

Api therapy

This is the name of the treatment with bee products. In the treatment of stress and depression, it is advised:

• royal jelly: helps to eliminate mild depression, apathy (lack of interest in what is happening), effective for some forms of insomnia or persistent mood swings;
• bee perga helps in eliminating anxiety, irritability;
• linden honey and honey, in which there is an interspersed orange honey, helps in eliminating the state of melancholy;
• The combination of mountain honey with essential oils of neroli, bergamot, tangerine is also useful. These enriched bee products create a performance boost, improve overall well-being, and can even induce euphoria.

Trips

If you like to travel and the financial situation allows, very good method stress relief - go on a trip. It could be trip around the world or visiting a certain country, the main thing is that the trip is comfortable and planned. Otherwise, the lack of ideas about the country you are visiting can subject you to an even greater test.

Medical treatment for stress

The diagnosis of stress is established by a psychiatrist or psychotherapist. These professionals should evaluate:

• severity of anxiety, anger, depression;
• the degree of depletion of the subjective resources of the psyche, which play leading role in ensuring the overcoming of difficulties;
• the nature of the electroencephalogram;
• the state of the autonomic nervous system, based on the galvanic skin response and skin temperature;
• the degree of increase in stress hormones in the blood: cortisol, ACTH.

If the doctor assesses that psychophysiological resources are depleted, and / or anxiety, anger or depression are too strong, he prescribes medications(In milder cases, one or a combination of the above methods of dealing with stress can be used).

The following types of drugs are used to treat stress:

Herbal sedatives

Medicines of this group are prescribed for increased excitability, insomnia, nightmares.

• "Novo-Passit";
• "Sedafiton";
• "Persen";
• tincture or tablets of valerian;
• motherwort tincture;
• peony tincture.

These drugs improve the interaction between the autonomic nervous system (mainly its main organ - the hypothalamus, as well as the limbic system of the brain) and internal organs, normalize activity of cardio-vascular system improve the quality of sleep, eliminate insomnia.

The first results can be seen after 2-3 weeks, but a lasting effect will come only after 6-8 months of use.

The disadvantage of this therapy: drowsiness during the day.

Adaptogen preparations

These are general tonic agents for those people whose daily activities are associated with nervous or mental overload. They improve sleep, mood, can increase efficiency by 1.5-2 times.

Adaptogens can be of both animal and plant origin. Have a dose-dependent effect:

1. In minimal doses, they cause relaxation, reduce excitability, slow down catabolism and have an anabolic effect, so they can be used to increase body weight.
2. In medium doses, they create a feeling of cheerfulness, a surge of strength, and an emotional upsurge. They also increase immune protection, which is why they can be used for the “soft”, natural treatment of long-term, sluggish and chronic inflammatory pathologies.
3. If the dosage is exceeded, irritability, insomnia, aggressiveness will appear, but they do not have a long-term or toxic effect on the body even in this case.

Adaptogens are especially indicated for older people: by increasing their energy, they help prolong youth. Up to 16 years of age, drugs are used only as directed by a doctor, as they will accelerate puberty.

Adaptogens include:

• leuzea extract;
• Eleutherococcus extract;
• ginseng extract;
• lemongrass seed extract;
• preparations based on the root of Manchurian aralia: "Saparal", tincture of aralia;
• "Pantokrin".

Preparations of this group are taken during daylight hours to avoid overexcitation at night. They are used with caution in hot weather, as they contribute to an increase in body temperature.

Magnesium preparations

Their use under stress is justified: under such conditions, the body experiences an increased need for magnesium, which dilates blood vessels, helps to conduct impulses from the nerve to the desired organ, improves cardiac activity and has a sedative effect.

Magnesium preparations include: "Magne-B6" and its analogues "Magnelis B6 forte", "Magne-express", "Magnevit".

Modern sleeping pills

They can be considered anti-stress, because, by influencing the structure of sleep, they enhance the anti-stress function of the night's rest period. Especially indicated for acute insomnia, for the duration of the stress factor, when they can be used in a course of 2-3 weeks. Not addictive, do not need to increase the dosage. Some of them ("Doxylamine", "Melaxen") help in the treatment of sleep apnea. "Melaxen" also, being an analogue of the hormone melatonin produced in the pineal gland, restores the normal sleep cycle, especially when changing time zones, making it soft, natural.

Modern sleeping pills include:

• "Ivadal";
• "Sonnat" and its analogues "Imovan", "Sonovan", "Normoson";
• "Melaxen" and analogue "Vita-melatonin";
• "Andante" and analogue "Selofen".

Antidepressants

These are drugs that are used if stress has caused depression, neurosis or a neurosis-like state. They affect the formation and movement of biologically active substances formed in the brain, such as norepinephrine, serotonin or dopamine. Being taken according to indications, they reduce melancholy, anxiety, unwillingness to do anything, increase appetite, normalize the phase and duration of sleep.

For the treatment of stress, "Iprazid", "Nialamid" are used, during which, in order to avoid an increase in blood pressure to high numbers, one should not eat cheese, sour-milk and some other products. Amitriptyline, Inkazan, Prozac, Paxil are also prescribed.

tranquilizers

These are medicines, the main task of which is to eliminate anxiety and fear. They calm, reduce fluctuations in blood pressure, thereby having a positive effect on the heart. In their "competence" is also an anticonvulsant effect, elimination intrusive thoughts, hallucinatory disorders, but most of them cause drowsiness and can only be used in the evening.

In the treatment of stress, “moderate tranquilizers” are used: Mebicar, Tranquilar.

Biologically active additives

These funds can be bought at pharmacies, they consist mainly of a combination of vitamins and some herbs:

In the modern world, a person is constantly exposed. , any negative situations can act. It could be family conflict or stress at work.

Under stress, the body begins to work in a completely different way - cardiac activity increases, production increases, and there is a load on the human nervous system. In this way, the body tries to cope with external stimuli. Stress affects not only the psyche, but also significantly worsens the physical condition.

Basic techniques for relaxation

Since stress is not a rare disease, and it affects a large number of people around the world, it is very important what methods are used to deal with stress.

The main methods are:

• relaxation;
• visualization;
• physical activity.

Relaxation allows you to move away from problems, immerse yourself in yourself, thereby relaxing. It is necessary to sit on the floor, position your legs so that the tips of the feet look at each other. The upper limbs must be taken to the side and take a deep breath, and then exhale the air. The duration of the exercise is about 7 seconds. In the subconscious, it is necessary to imagine that one by one the parts of the body are gradually relaxing. When performing, a person should not feel the body, it becomes weightless. This exercise is a great stress reliever.

Another great way to deal with stress is meditation. It allows you to calm down and relax the nervous system. To perform the technique, it is necessary to take a comfortable sitting position, so that the muscles can completely relax. Then you need to inhale and exhale the air, at this time it is better to imagine rainbow pictures in your head that cause a feeling of happiness.

They also have a positive effect. This technique allows you to learn how to manage the feelings of anger and anxiety that arise during a stressful situation. The lesson is performed in a horizontal or vertical state - this is necessary in order for the diaphragm and lungs to function correctly. After all, at emotional stress a person has a respiratory rhythm.

Therefore, it is very important to master this technique. Since with its help you can fight bouts of irritation. To perform, you need to inhale, and then exhale for a long time - this will calm the nervous system and relax internal organs. When performing, it is very important to maintain the correct rhythm. Experts believe that the most effective is slow and gradual execution.

You can also try . Thanks to soothing words and the right phrases, it is possible to instill the necessary attitudes. This method helps to remove fears and phobias at the psychological level and prevents the development of negative consequences.

Important! When performing any method of dealing with stress, a person should be surrounded by a calm atmosphere. Only in this case will it be possible to completely immerse yourself in yourself and move away from negative factors that worsen the emotional state.

An effective remedy for the disease will be the procedure of self-massage. By massaging certain points, you can improve blood circulation in the soft tissues, and this will contribute to a better functioning of the cardiac system and reduce anxiety. Self-massage also improves sleep. This method has a positive effect on the physical and psychological state.

Additional stress management techniques

With a prolonged violation of the mental state, a person may have thoughts about a change of scenery. This is due to the fact that subconsciously, in this way, he wants to get away from the place with which negative memories are associated. Most experts believe that a change of scenery is the first step on the road to recovery. It is imperative to exclude from life a factor that can provoke a deterioration in the emotional background. A change of place brings a person only positive emotions. Trips out of town will help improve mood; Fresh air is good for health.

Attention! Psychologists do not call for a radical change in your life. For example, quit your job, move to another city. They advise you to go on vacation and find time for outdoor activities every weekend. It is worth visiting new cities, making friends. This will allow you to look at your existence from a different perspective.

To free yourself from bad emotions, you can immerse yourself in creativity. For example, it is possible to use the ART therapy technique, which treats mental disorders with the help of painting. All knee-jerk negativity for a long time can be depicted on canvas, thereby freeing yourself from the disease and improving your emotional state. Just 30 minutes a day is enough to completely get rid of the problem.

Scientists have long established the fact that laughter prolongs life. However, it is also effective in stressful situations. Through it, a person forgets what annoyed him for so long, and negative emotions fade into the background.

Aromatherapy allows a person to feel inner harmony through smells. Essential oils are made on the basis of plants, which affects complacency. Pleasant smells have a rather good effect on the psyche, and also improve well-being.

Another additional . Listening to your favorite songs, you can relax your body and soul. This allows you to reduce the level of hormones, restore mental balance, distract from fears and nervousness. If you feel tired, just turn on your favorite music and completely dissolve in it.

Stress negatively affects the body, leads to internal spasms. Therefore, in order to restore good muscle tone, it is necessary to play sports. Any physical activity has a good effect not only on the physical, but also on the emotional state of a person. When performing health-improving exercises, muscle tone improves, endurance increases, and after exercise, a person feels a surge of vivacity. Doctors recommend going to the gym, swimming pool, and doing exercises every morning. therapeutic gymnastics. This can be used in prevention, because if a person is healthy from the inside, then he will be less susceptible to stressful situations from the outside.

Stress Relief Exercises

Due to the fact that stress causes contraction of muscle tissue, it is necessary to do exercises that allow you to relieve internal tension. The most popular health complex are exercises according to the Jacobson system.

Lesson Example

It is necessary to clench your fist and hold in this state for about 20 seconds, and then relax your hand. After that, a person feels some calmness, which is very important in the process of overcoming stress. All exercises are based on the fact that there is an alternation of tension and relaxation on different groups muscles.

There is muscle relaxation according to the Jackson method, which is aimed at concentration and the ability to self-regulate. The human body contains 16 groups of muscle tissues. When performing classes, it is necessary to start with the upper and smoothly move to the lower muscles. Attention should be focused on a feeling of relaxation and complete peace of mind. The course of treatment according to this technique ranges from 6 months to 1 year, depending on the stage of the disease.

Psychological techniques for stress relief

Many people notice that during a quarrel a person can turn to raised tones or even scream. After that, the emotional state stabilizes. Therefore, the method is used - a cry into space. You can shout any words, the main thing is to throw out all the accumulated negativity. It is advisable to use this method in a secluded place, for example, in nature, where no one will hear anything.

The accumulated experiences can be written on paper and then burned. It is necessary to completely paint all the fears, experiences, everything that has tormented you for so long. This will affect the neutralization of the negative and allow you to start enjoying life anew. When paper is burned, phobias and nervousness are overcome. After the paper burns to ashes, it must be scattered into the wind.

It is also important to try to understand yourself. You need to be alone and analyze the current situation. Understand why depression has arisen and try to fight it internally. This is possible only after understanding the reason that influenced the occurrence of the problem with emotional background.

How to treat stress

However, there are times when, without professional medical care not enough. With prolonged depression, it is problematic for a person to understand himself. Therefore, psychologists use psychological methods of stress relief in their work. The main ways to deal with stress:

• hypnosis;
• behavioral therapy;
• gestalt therapy.

With the help of hypnosis, the doctor gives the patient a setting that fights against negative emotions. Hypnosis also allows you to get rid of bad thoughts that have accumulated in the subconscious for quite a long time.

Gestalt is a stress method that encourages a person, with the help of a doctor, to try to help himself. Find real reasons which led to a prolonged depression. Also, with its help, the patient learns to resist external negative factors.

Also, to correct the mental state and internal relaxation, it is recommended to cry. Few people know, but during crying hormones are released from the body. And since their level in the body increases during stress, crying is useful - this helps to normalize hormonal levels.

Any methods applied in time will positively affect the mental health of a person.

How to deal with stress and live a vibrant life. Here are 3 tips from a psychologist.

Stress, stress and more stress!

How often we hear this word, but how little we know about it.

Stress is an integral part of a person's life and accompanies him from the cradle to the last breath.

However, when asked where stress comes from, not many are able to answer something intelligible.

Although, in fact, everything is simple here.

Stress is a surge of accumulated negative emotions!

For example: yesterday you got a reprimand, you got a job, today you got a tire puncture, tomorrow you found out about your husband's betrayal and that's it - you are torn to pieces and all problems seem insoluble, and life is a gray and dull thing!

If you are in Once again experiencing stress, then it's time to finally think about how you can overcome stress?

How to deal with stress?

It would seem that in order to increase stress resistance, you need to do a couple of exercises and that's it - you are a stress-resistant specialist.

In reality, things are much more complicated, let's see why.

So, all people in the world are divided into 4 groups according to the degree of stress resistance:

1. stress resistant
2. stress resistant
3. stress trained
4. stress-inhibited

People from the first group have an innate adaptability to any situation.

Such people are not afraid of change, they always have ready-made solutions and in stressful situations their brain does not fall into a stupor, but functions even better than usual.

The opposite of people from the first group are people from the second group.

Such people, on the contrary, are alarmists and, at the slightest change in events, they panic, hysteria, etc.

For clarity, let's analyze the following situation: imagine the middle of winter, hellish frost and 2 cars at the entrance.

The owners of both cars are trying to envy their swallows, but the engines are so frozen that they cannot do without specialists.

The owner of one car quietly goes on business to public transport, the owner of the second swears the whole wide world, calls specialists, etc.

People from the third group, in principle, are ready for change, but they need time to adjust to the situation.

And finally, people from the fourth group are the hardest to climb.

Such people have strong life beliefs that cannot change even under the influence of the external environment.

In other words, for such people, at least a stake on your head, they will still stand their ground (this group of people reminds me of someone :)) ...

Let's start dealing with stress today!

So, if you belong to the first group, then you do not need advice on dealing with stress.

Even without them, you know how to behave in difficult situations, do not break down and do not hysteria.

If you belong to the second or fourth group of people, then advice on getting rid of stress simply will not help you.

In the first case, in a stressful situation, you will forget about all the advice and become hysterical; in the second case, you will be so stubborn that you do not consider it necessary to act on someone else's orders.

But if you belong to people from the third group, then advice on how how to deal with stress will help you overcome any life situations and remain a winner.

Tip 1. Change your attitude to the situation - this will help overcome stress

I will not discover America if I say that all stresses arise from the wrong attitude to the situation.

However, you have absolutely nothing to do with it.

In this case, the fault lies mainly with the environment.

For example, your daughter likes to play with soldiers instead of dolls.

Compassionate girlfriends and neighbors immediately begin to repeat that this is not good, etc.

As a result, you start thinking about it, escalate the situation and drive yourself into a stressful situation.

Or here's another example for you: a few years ago, I ended up in Italy just at the time of the eruption of a volcano with an unpronounceable name.

As a result, when it was time to fly away, all flights were delayed for 12 hours and more than 90% of all tourists cursed, threatened, demanded to be sent home, etc.

But did this swearing help them somehow rectify the situation?

Of course not!

But these people received a charge of negative emotions, aged a few years and lost some of their nerve cells.

I enjoyed an extra day in this wonderful country and visited the sights for which I initially did not have enough time.

For many centuries now, the wisest people have said this: “If you cannot change the situation, change your attitude towards it!”

Tell me, why once again because of a situation that you cannot change?

That is why right from today learn to look at things from a different angle, do not take other people's (and your own) problems to heart, develop positive thinking!

Better yet, sign up for yoga.

After all, it is she who helps a person find harmony with himself! 🙂

Tip 2. If you can change the situation - change, this will help you overcome stress

Very often, the cause of stress is a low salary, a harmful boss, a grumpy colleague, etc. In such situations, we complain, cry, but do not leave work.

Tell me, dear readers, why don't you quit a bad job?

Are you afraid that other places will not take you? Are you afraid of losing your salary?

What are you so afraid of?

I'll tell you straight - most of these fears are far-fetched and simply ridiculous.

Afraid not? And who is stopping you from first finding a new job, and only then leaving the old one?

Are you afraid of losing your salary? Don't settle for a low paying job!!!

Know that stress resistance is not about tolerating a tyrant boss, but about coming up with the best option development of future events.

In the case of a bad job, the best way out is to change it.

A few facts about the nature of stress and how to turn it to your advantage

see the following video:

Believe me, you will not succeed if you keep all your emotions in yourself.

Sooner or later you will break through and it will only get worse.

Knowing this feature of a person, advanced Western companies have equipped rooms for their employees to splash out accumulated emotions.

Employees hit a punching bag with a picture of the boss, throw darts at bad customers, and so on.

There are no such halls in our country yet, but this does not prevent you from buying darts and hanging a photo of an evil colleague on it, or molding a wax doll and piercing it with a needle, representing your boss.

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