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10 ways to deal with stress. The most effective techniques for dealing with stress

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Stress is a physiological (which can be considered natural) reaction of the human body to a certain non-standard situation. Stress is divided into several types, which are distinguished by the nature of the influencing factor. One of the most common stresses in everyday life is emotional. Positive emotions are often not considered stress, so we will only cover stress that is characterized by negative emotions. But first of all, you need to remember and assimilate important information: in order to effectively overcome stress, first eliminate its factor!

Symptoms of stress tension

So, what are the signs of normal stress?

Loss of concentration;
The occurrence of systematic errors in work;
Memory loss, forgetfulness;
Rapid onset of feeling tired;
Unintelligible, accelerated speech;
The inability to “gather” all thoughts into one pile;
Frequent pain in the head, back, stomach;
High nervous arousal;
Loss of satisfaction from favorite activities;
The emergence of psychological cravings for alcohol and tobacco;
Loss of appetite, sense of taste;
Violation of work deadlines.

Have you experienced similar symptoms of stress? Psychology says: only after the cause of the problem is clarified will it be possible to promptly eliminate the germ of stress. Below we list the most common factors that can cause stress in a person.

Causes of stress tension

More often you need to do not what you have a craving or interest in, but what is necessary, which is your daily routine duties;
Constantly lacking time means increased academic failure;
Constant rush, criticism from relatives and superiors;
You are not allowed to get enough sleep or replenish your body with new energy;
You often abuse alcohol for one reason or another;
There is no mutual understanding with family and friends, there are only differences in interests and needs;
Dissatisfaction with the current state of affairs in any area of life;
Increase in debts, systematic pressure from creditors;
Dissatisfaction with one's appearance, complexes, including inferiority;
There is no opportunity to “vent” your anger to someone, to “give vent” to accumulated emotions;
Lack of opportunity for full self-realization.

Short-term stress relief

If your health condition allows this, it is recommended to take a hot bath or contrast shower. In the case of the first option, you will get good relaxation, and if you take a tonic shower, you will give “new breath” to your nervous system.

Hello, a long sleep is probably the best cure for all stress. A new day should be accompanied by new emotions, new sensations, it’s time to leave all the troubles in yesterday.

What to eat? Tea with lemon, black strong coffee, dark chocolate will lift your mood, make you more cheerful, and calm your nerves.

If you use short-term methods of calming, you are unlikely to get rid of the root cause of stress and will forget about it for a long time. It is impossible to ignore and put off solving your problems that promise irreversible damage to the nervous system. The cause and options for eliminating them must be sought immediately! Why? It is unlikely that you dream of the development of depression and its transformation into more threatening forms: neurosis, asthenia and even schizophrenia.

Psychological ways to deal with stress

Psychology, its sphere of the inner world of a person, contains sources of stress. Often, when we are faced with problematic, insoluble situations that may threaten our normal life, the body triggers a psychological reaction in the form of stress. There are two components of psychological stress: the problem and the attitude of the human psyche towards it. If we are unable to get rid of the problem, it is worth changing our attitude towards it. Make sure you do everything possible to eliminate the causes of your dissatisfaction, and convince yourself that if you perceive the current situation in a simpler way, the negative impact of stress will automatically decrease until it “goes away” completely.

Communication factor

Under no circumstances should you isolate yourself. Imagine how many people around you are struggling with their problems in the same way, and do not always win these heroic battles. Talk to them, vent, or distract yourself with more positive topics. Eliminate this self-criticism that haunts you at every step. New experiences, communication with new people are very useful for prolonged stress. Find the best option for you (go on a visit, to a club, with friends for a beer, with girlfriends on a swing), and go ahead - jointly suppressing the obsessive blues and depression.

Easy in words, more difficult in deeds? All the methods listed above do not lead to the desired result, or do you have no desire/strength to do something specifically to get out of stress? Then it's time to think about benefiting from the offerings of modern medicine. Drug treatment for blues does not consist in correcting psychological symptoms, but in taking drugs with an anti-anxiety (anxiolytic) effect, for example, Phenibut or Noobut (developed back in Soviet times to reduce stress levels in astronauts; there is no relaxing effect). These drugs have complex effects: anxiolytic and antidepressant.

Of course, if our inner world were simpler and more primitive, we would not have to react painfully to all the difficulties and troubles. But each of us is a human being, a rational being, endowed with extraordinary emotional wealth, and therefore stress is our eternal companions. Remember that problems tend to arise and disappear, but this will not give us health. Take care of yourself!

Proper nutrition, relaxation and exercise as ways to combat stress

Eliminating the source of stress itself is not always the right solution that gives the desired result. It would be much more correct to learn how to manage stress and subordinate it to your will. Never deal with stress by eating too much. It should also be noted that some foods contain nutrients and are able to effectively counteract stress. One of the most famous is magnesium. Chocolate is not the only source of magnesium; it can also be found in lipids and carbohydrates. Cereals and dried fruits also boast high magnesium content. include foods rich in vitamin B1 in your diet. It will strengthen your nervous system. If you need to overcome weakness, take vitamin C.

Regarding physical stress and relaxation. This is an excellent way to relieve stress. Fresh air, long walks, admiring nature, listening to the gentle singing of birds - all this will help improve your mood and allow you to take another step towards overcoming stress. Combating stress may include yoga, meditation, and going to the gym. In addition to the fact that you will have a positive effect on your mood, you will also be able to get rid of unnecessary pounds. However, sport must bring pleasure, and not the other way around, so give preference to the sport that you love most.

Learn to identify the real causes of stress in your soul, determine your real, most pressing priorities, because during the experience of stress, even small problems can seem insurmountable. Free your mind from the imaginary problems that fill your head. Optimism and frequent smiles are an additional + to your mood.

Don't overuse pills. It is often irrational to resort to the use of various medications in case of minor blues or mood changes. However, if your stress has entered a more serious, complex stage, take such drugs with great caution. For example, the antidepressant benzodiazepine reduces anxiety, but at the same time, it can impair memory, disrupt concentration and provoke addiction. If you cannot avoid taking these medications, monitor dosage moderation and treatment breaks. Special beta blockers, for example, are able to block the action of adrenaline and reduce unpleasant symptoms, such as rapid heartbeat, trembling, and unnatural sweating. However, they have many contraindications, so their use is permissible only in the most extreme cases, for example, when you need to overcome fear and anxiety before an important event or life event.

Creativity as a way to deal with stress

Determine what you like to do in your free time and give it your all when anxiety suddenly floods your soul. Balance the negative with the positive through creativity, and inspiration will come on its own. The main thing in this process is not even getting the desired result, since this can only be achieved with experience and practical skills. You need to concentrate on enjoying your favorite activity. Find your positive in this, look for even more good in the good, and then any causes of stress will fade into the background and lose their epoch-making significance for you.

If you are friends with the art of words, write some fascinating story, or look on copywriting exchanges for an order to write a turnkey article on a topic in which you are well versed. In this way, you will gain experience in a new activity for yourself, and will take your mind off thoughts about the bad, and on top of everything else, you will earn money. He who seeks himself in the flow of life will definitely find his haven, even if depression has surrounded this person from all sides and does not allow him to break the shackles of despondency and melancholy.

Shopping as a way to combat stress

Do you like to go shopping? Update your wardrobe, buy for yourself a few things that are not so valuable and useful, but rather pleasant to the soul. However, be careful - this can lead to a painful addiction. Focus on your financial capabilities - an empty wallet after purchasing unnecessary things can further aggravate an already stressful state.

Interestingly, the shopping process can have a double anti-stress effect. Let’s say that if you buy a bicycle and use it for its intended purpose, physical activity will cause a possibly irreparable blow to your stress.

How to leave stress at work?

Sometimes, exhausted at work, you come home and begin to rant and rant, be negative and lash out at everyone around you. How to prevent this? “Hold on” for about ten minutes after you cross the threshold of your home. Do something pleasant, warming, listen to good music, take a bath, have sex, if this is appropriate and all your energy has not been left at work. Immerse yourself entirely in pleasant moments, and throw bad thoughts and all negativity out of your head - the next working day will be set aside for this. In general, draw an invisible boundary between the working day and rest in your home.

In conclusion...

Remember: overwhelming anxiety and empowerment are mutually exclusive concepts. Every time stress minimizes your performance, fight it, don’t let it happen. Human psychology is a complex science, but, nevertheless, who should be the master of whom: Are you in your mood, or is it your mood?

Medical psychology. Full course Polin A.V.

Basic ways to deal with stress

The following are ways to deal with stress.

1. Relaxation. The automatic reaction of anxiety, according to the theory of G. Selye, includes three successive phases: impulse, stress and adaptation. It follows that if stress sets in, soon the stressful state begins to decrease - the person somehow calms down. If adaptation is disrupted or absent altogether, then psychosomatic disorders or diseases may appear. Therefore, if a person wants to direct his efforts to maintain health, then he must consciously respond to a stressful impulse with relaxation. Through this type of active defense, a person is able to intervene in any of the three phases of stress. Thus, it can interfere with the influence of the stress impulse, delay it, or (if the stress reaction has not yet occurred) reduce stress, thereby preventing psychosomatic disorders in the body. By activating the activity of the nervous system, relaxation can control mood and the degree of mental arousal, and allows you to weaken or relieve stress-induced mental and muscle tension. With the help of relaxation, you can partially or completely get rid of physical or mental stress. To master this method, no special education or natural gift is required. A necessary condition for mastering this method is the presence of motivation, i.e. everyone should know why they use relaxation techniques. With regular practice, relaxation exercises will gradually become a habit and will be associated with pleasant experiences, although mastering them requires perseverance and patience. Most people are so accustomed to mental and muscular tension that they perceive it as a natural state, not realizing how harmful it is. Having mastered relaxation, you can regulate this tension, suspend it and relax at the moment that the person himself needs.

2. Concentration. Mastering this technique helps to more successfully use available time resources to complete specific tasks. A person under stress in most cases experiences difficulty concentrating. For example, most women are characterized by the constant combination of several functions: mother, wife and housekeeper. Each of the listed functions is very voluminous and requires concentration, concentration, physical and moral effort. But it is very difficult for any person to perform several functions equally well at the same time; as a result, there is no concentration on any of them. The woman feels that she cannot properly concentrate on any of her functions, therefore, she constantly does something not as well as she would like, all this leads to stress. Long-term stress ultimately leads to mental exhaustion. In such a situation, concentration exercises that do not require additional equipment or a long time can help. Concentration exercises on words or counting are suitable.

3. Autoregulation of breathing. In everyday life, no one constantly remembers or thinks about breathing, but in various unusual situations, breathing changes, and a person cannot help but notice it. With physical effort or a stressful situation, breathing becomes difficult and heavy. If a person is frightened, he reflexively holds his breath, as if holding it. Knowing what has been said, a person can consciously control breathing, changing it depending on his goals. By changing the rhythm of breathing and doing this for several minutes, a person notices how he begins to calm down, which helps him continue the exercise he has started.

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People’s inherent desire to lead a healthy, full-fledged lifestyle sometimes stumbles upon the vicissitudes of life’s journey. The abundance of stress factors and their increasing pressure, caused by the acceleration of modern realities, brings the individual to the need to increase the threshold of stress resistance.

The higher this threshold, the easier the adaptation in society, the greater the person’s social achievements, and simply the happier his days. The ability to regulate inner life has been known for a long time, and a huge variety of techniques makes it possible to find a shortcut to peace of mind and balance of feelings.

Basic relaxation techniques to better cope with stress

The desire and thoughtfulness of actions to improve your own health, purposeful steps in the intended direction will help you find effective means - you will learn which techniques allow you to better cope with stress, which to prevent, and subsequently defeat it.

Deep breathing

Deep breathing is a simple but powerful relaxation technique. Its strength is in direct connection with emotions - the main irritants of the human nervous system. Deep breathing is a way to encourage the nervous system to calm down and begin to relax.

A wide variety of breathing techniques allows you to choose the right one to help in each specific case. Breathing rhythms affect the body, exciting or calming it. The combination of breathing exercises with relaxation techniques, of which there are many, will allow you to better tolerate stress.

One of the techniques that allows you to better tolerate stress is to work on breathing exercises of the diaphragm.

Deep breathing allows you to relax, regardless of the thoughts that overcome a person., works like meditation, redirecting attention to the breathing process. The time spent practicing the exercises will pay off with help at the right moment, and the ease of implementation will make it a universal means of relaxation.

Necessary:

Sit down straight or lie on the floor with your eyes closed;
Hands put on stomach;
Inhaling slowly feeling through your nose how your stomach will fill;
Having counted up to 5, exhale slowly through the mouth;
Repeat inhale and exhale for 5 minutes.

Note! When choosing techniques that allow you to better tolerate stress, remember that breathing exercises, no matter how diverse they may be, are easy to remember and perform. They do not require special equipment, premises or clothing.

Visualization of a safe place

Visualization is the art of volitionally creating visual images in the mind. involving imagination, sensation, knowledge and feeling in the process. You can control visualization by managing the created images and directing them to the desired development of the plot.

To create a safe place in your imagination, sit, relax, try to use all your senses and all your imagination.

Sense organs	Imaginative work	Techniques to better cope with stress
Vision	Distinguish objects: size; shape; color.	Mentally being in a beautiful, favorite place.
Hearing	Listen to sounds.	We hear pleasant, calming sounds.
Taste	Feel the taste.	We feel the desired taste.
Smell	Smell.	Enjoying the pleasant smells.
Touch	Feel: touch; warm; cold.	We feel pleasant touches, warmth, coolness.

A safe place can be familiar or imaginary, the main thing is to concentrate on comfort and safety.

If stress is of a chronic nature and is caused by low self-esteem, then you can use a visual collage. Your photo is placed in its center, and around it is what needs to be achieved to establish a comfortable psychophone. This collage is used as a meditation object before bed. This technique is very effective in combating stress, regardless of the realization of visualized desires.

Men like curvy female figures the most and why.

Imagining positive images

The human imagination has the ability to deliberately construct ideas, concepts and images in the mind. An excellent opportunity to model goals and guide steps in the intended direction along the path of life. Constructing positive images in your mind not only improves your mood, but also helps you cope with stressful situations more easily.

Self-hypnosis with soothing words and phrases

Self-hypnosis with soothing words and phrases involves reassuring yourself of the right attitudes., getting rid of far-fetched phobias, achieving your goals.

There is no doubt about the existing relationship between the internal state of a person and the external world; even if the connection is not fully understood, no one doubts its existence.

Two methods of using self-hypnosis to suppress stress.

Remember! A calm atmosphere of self-hypnosis involves tuning your inner world to a positive perception of the world around you. Gives peace and self-confidence.

Self-massage

Massage is a targeted effect on the skin, soft tissues, and muscles of the body. It is very useful and has an immediate beneficial effect on the body. In various stressful conditions it brings double benefits, acting on both the body and the human psyche.

It relieves nervous excitement well and normalizes sleep. The need to go to a massage master may not be necessary if, after trying to learn some movements, you become a good massage therapist for yourself.

In case of severe stress, a light massage of the temporal region and active massaging of the LV-3 point using the shiatsu technique are helpful.

Self-massage is a technique that allows you to better tolerate stress and has a healing effect on the body. Increases sweating, improves blood circulation, accelerates metabolism. In case of chronic stress, it relieves accumulated muscle tension.

Additional techniques to reduce stress

A change of scenery

The desire to change your environment when you are stressed is a natural and effective step towards calming down. A person on a subconscious level tries to get away from the hated place in which he is.

Most psychologists believe that you need to start dealing with stress by eliminating contact with the cause or place of stress, moving to another room or going outside, sometimes just stepping aside. It is important to switch attention from the irritant to the contemplation of calm, positive things.

A change of environment brings fresh emotions and energizes you. Fresh air and sunbathing have a beneficial effect; in nature it is difficult to fall into sadness and despondency. Active recreation has a beneficial effect on physical condition, normalizes the nervous system and colors life with new colors.

The change of environment should be opposite to the type of stressful stimulus.

Dramatic changes in life, such as changing jobs, moving to a permanent place of residence in another city, are not always necessary. It is enough to take a vacation or go on a trip, the main thing is to look with new eyes at the problems that lead to stress.

A change of scenery sometimes means a change of environment. In communication, it is useful to choose good people who sparkle with positivity. Taking up a hobby is another great option to brighten up your gray everyday life and spend your holidays in an interesting, relaxing atmosphere.

Important to remember! In the fight against stressful conditions, you should not abuse the release of alcohol or other simulators. This does not solve the problem, but adds new diagnoses - alcoholism, drug addiction.

Creative activities

Wanting to succeed in society, it is important for a person to find out what helps and what hinders him in his campaign and what techniques allow him to better tolerate stress.

Creativity is a gift from nature to man, releasing emotions, leading to self-confidence and a systematic way out of a stressful state.

Art therapy is a treatment method, the principle of which is based on visual arts. In classes, negative emotions, coming out, become available for targeted visualization; there is an opportunity to remove them, express them in drawing, sculpture, collage.

Attention! Even half an hour of creativity a day helps you learn a lot about yourself and cope with stress.

Laughter therapy

A simple smile helps you forget about problems and helps you relax emotionally. The more often a person smiles, the longer and more joyful his life. By laughing, it is easy to relieve negative emotions and nervous irritation, and get rid of resentment and anger.

Laughter is an emotional outburst, a positive energy that blocks the entry of stress. and destructive, negative programs into a person’s life.

Aromatherapy

Aromatherapy is the use of volatile aromatic substances to influence the body. The working tools of aromatherapy are essential oils, obtained mainly from plants. Smells bring inner order, harmony and inspiration into the human world, and have a healing effect on the body.

Fragrant, light and clean scents are attractive and pleasant. Even more important is the positive impact it has on the body and soul of a person. The aromas emitted by essential oils are perceived by the sense of smell, which reacts more quickly than the other senses of our body.

The results of aromatherapy have a complex effect on the body. Moreover, the odors of one plant can have different effects, depending on its part used.

Properties of oils in aromatherapy:

Antibacterial;
Antioxidant;
Stimulating;
Regenerating;
Anti-stress;
Anti-inflammatory;
Antifungal;
Calming;
General strengthening;
Relaxing;
Exciting.

Great possibilities of aromatherapy give many pleasant moments and offer wide scope for experimenting with smells.

Relaxing music

Listening to your favorite music has an overall relaxing effect on the body and mind, reduces stress hormone levels. Singing also has an effective effect on the body during stress, allowing you to forget your fears and turn off nervous tension. People like a variety of music.

The same style of music has completely different effects on different listeners. A melody that calms some people brings hostility and emotional stress to others. When you are tired, when your emotional background is elevated, you need to boldly put on headphones and go into the musical space.

Important! It is recommended to listen to music that is soothing and appealing to the listener.

Physical activity

Stress interferes with a person's healthy lifestyle. Weakens the muscle and immune system, depletes energy reserves. The first thing experts advise is to take a walk in the fresh air. In nature, blood circulation increases, the body is enriched with oxygen, thereby reducing the chance of becoming depressed.

The easy-to-learn ancient Indian complex “Surya Namaskar” quickly and effectively clears away stress.

Biking, running in the morning, walking up the stairs, swimming, gym, any workout at home, if you can’t go out, will help restore normal functioning to the body and make your thoughts brighter.

Communication with people

The human nervous system is constantly being tested: positive or negative. In everyday life, it is recommended to train your resistance to stress. The most difficult thing is communicating with people who are both good and not so good.

Once again, you should not communicate with negative people., but always be prepared for a close conversation. It is most pleasant to communicate with positive people who bring hope, joy and energy. To say goodbye to stress forever, you need to find the strength to direct the flow of your thoughts in a good direction.

Healthy sleep

To normalize internal reserves, people need sleep. For an adult, sleep time should be 8 hours. Stress provokes insomnia, headaches, and increased nervousness. Healthy sleep must enter a constant, necessary mode that cannot be disturbed.
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Meditation

Meditation (relaxation) is a look from the inside at yourself, as an outside observer. The opportunity to think about your actions, looking at yourself, on the other hand, transfer your mind to positive thinking, slow down the series of events.

When stressed, meditation helps to relax and calm the nervous system, which makes us do many rash, wrong things. There are many meditation techniques. You can meditate sitting or lying down with or without music., visualize pictures in different directions, depending on your internal mood.

Yoga

The search for recovery and the answer to the question of which techniques allow you to better tolerate stress will inevitably lead to getting to know your inner world. The easiest way to get into it is to do yoga.

Yoga is not only a physical stretching exercise, but also a lifestyle. The set of exercises included in the system requires concentration, thereby taking a person away from haunting obsessive thoughts. Yoga relieves muscle tension.

It is important to know! Anyone can do it, regardless of age and health status.

Exercises to better cope with stress

Relaxation according to Jacobson

Stress leads to muscle tension, which increases anxiety, which further tightens the muscles and begins a continuous vicious cycle. Jacobson's relaxation technique is a set of exercises that relieve tension.

The exercise system is based on alternating tension and relaxation used in exercising muscle groups. After severe tension, the muscles tend to relax, which leads to general emotional calm and relaxation of the body.

Jackson muscle relaxation

Belonging to a group of behavioral techniques, Jacobson's exercises (often the surname is translated as Jacobson), with the help of concentrated attention, form the ability to feel muscle tension and practice the skill of voluntarily relaxing tense muscle groups.

There are 16 muscle groups in the human body and it is recommended to start working with the upper muscle groups, gradually moving down. The exercises should begin with a short tension of the first muscle group in line, which subsequently completely relax, and all attention is directed to the feeling of complete peace of this part of the body.

It is necessary to repeat exercises on the first muscle group until complete relaxation., and only then proceed to the next group. Having consolidated the skill of completely relaxing a certain muscle group, the intensity of the mental impact decreases and attention slowly focuses on the memory of it.

Edmund Jacobson (Jacobson) derived the dependence of the success of relaxation on the degree and duration of tension. This discovery formed the basis of his methodology.

Subsequently, by analyzing muscle tension that occurs during fear, stress or anxiety, independent, complete muscle relaxation is easily achieved, and the ability to smooth out an emotional outburst is developed. The course is aimed at teaching this excellent technique, which allows you not only to better tolerate stress, but also to control its onset.

The course lasts from 5 months to 1 year. Self-control belongs to a person who has mastered the course.
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Psychological techniques for stress relief

"Screams into Space"

There is a good practice - scream therapy. Every person has encountered an emotional outburst, during which a conversation or quarrel occurs in a raised voice and even shouting.

After which one feels inner emptiness, cleansing from within and balance. This should always happen when emotions come up. You can shout any words, sounds, until you feel relief.

Attention! It is better to shout in nature: in the mountains, near reservoirs, in the forest, where there will be no random witnesses.

Describe or draw the problem on paper and burn it

The technique of burning problems is another way to drive away a stressful state. Many people carry a heavy burden of grievances, disappointments, failures, and unfulfilled expectations on their shoulders all their lives. And they don’t know how to get rid of them to make room for new energy.

However, a problem is a task that needs to be solved. On a piece of paper you need to write down, in any words, all the fear, any negativity and mentally think about how to cope with it. It is convenient to part with your fears and images of phobias by drawing them on paper.

Then this paper must be burned and the ashes scattered to the wind. Relief may not come immediately, but moving in this direction, a person will definitely emerge victorious.

“Questions to yourself about the importance of the problem”

The 21st century epidemic of stress and depression, which is global in size and occurs in people of various social groups. To start it is necessary to deal with the current situation, which completely depends on the type of psyche, decompose the problem into its components. How and what happened? Then, having examined it from all sides, move on to a solution.

Attention! When dealing with stress, it is important to find the main cause of the imbalance and systematically begin to correct the situation.

Write an action plan to overcome the problem

Any problem that arises cannot be ignored or forgotten about for a long time. Especially when it comes to stress. The issue is serious and requires balanced and correct decisions and immediate action.

For a systematic movement towards recovery, experts recommend drawing up an action plan to overcome the problem and strictly adhere to it.

Algorithm for dealing with stress:

Neutralize excess bad emotions by any possible means, using the methods proposed above;
Shape confidence in itself. Having chosen which techniques allow you to better tolerate stress, use them, constantly increasing your self-esteem;
Determine the structure of stress having fully understood its reasons, what is worth coming to terms with, what can be found as a positive aspect, what needs to be changed in the current situation;

Search for resources, using existing developments, acquiring new abilities to manage one’s own personality - which ones already exist, which ones need to be obtained and how, draw up a plan of decisions for the near future;
Systematically and immediately start executing the plan.

Fighting stress is a vital necessity for almost every person, and victory will give you a calm life full of joyful days, controlled by your own desires and actions.

Useful videos on how to relieve stress and nervous tension

To wrap up this article, you might find it helpful to check out these featured videos that describe some other effective techniques for better coping with stress:

I wish you a healthy psyche and a calm atmosphere every day!

The modern accelerating world is exciting and demands more and more from each of us (especially before the New Year holidays). Not everyone can cope with this, so almost every modern person is exposed to stress in one form or another. Zozhnik translated the text about effective methods of combating it.

1. Make a plan

Planning will allow you to think about everything calmly and not rush around shopping on the last day. Professor Cal Newport, author of Deep Work, says that having a to-do plan helps you reduce stress and be more focused. Unfinished tasks aggravate stress, the professor bases this statement on the Zeigarnik effect (Zeigarnik Effect - psychological effect, which consists in the fact that a person remembers interrupted actions better than completed ones).

2. Shorten your to-do list

Don’t plan too many things, go through your worksheet thoughtfully, add time for reserves and unforeseen things, throw out everything that is unimportant. A number of scientific studies indicate that excessive demands on oneself are the cause of increased stress levels.

3. Take deep breaths

Alcohol consumption (which is used to relieve stress) is considered, according to the recommendations of the Centers for Disease Control and Prevention, to be an additional factor that increases stress levels.

7. Don't forget to laugh (and read and do yoga)

Seton Hall University researched and found that the most effective methods for reducing stress levels are laughter, yoga and reading.

8. Talk about stress with a friend

9. Listen to music

A number of scientific studies have found a positive effect of nature sounds and calm music (for example, Beethoven, Mozart, Verdi) on normalizing blood pressure. But not all music will do. According to a study by the British Cardiovascular Society , music with an increased, frequent beat in pop style does not affect the reduction of blood pressure and, on the contrary, can increase it.

10. Walk and run

Any physical activity stimulates the production of endorphin - the hormone of joy and happiness. A run after (or before) a difficult day, a walk after a hearty lunch or before bed - all this helps you improve your psychological state.

11. Get enough sleep

In 2012, scientists conducted a study on the effect of sleep on stress levels: 53 experimental subjects underwent special cognitive stress tests. The group that slept much less than the control group showed increased levels of stress and irritability.

Another study found that napping during the day reduced levels of the hormone cortisol, which is associated with stress.

12. Don’t put off solving a stressful situation until later.

If you don't deal with situations that cause you stress (procrastination, avoidance, hoarding of undone tasks), this only makes the situation worse and can develop into chronic stress, anxiety and depression. Psychologists recommend finding the strength to cope with stressful situations here and now.

In order to relieve severe tension after stress, you should understand the reasons for its occurrence. Trying to solve problems in all areas of life at the same time will only make the situation worse. You need to learn to let go of a problematic situation and not take everything to heart. Planning every day helps you get rid of stress. Providing help and doing good deeds for other people will also be a good prevention of emotional burnout.

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Main signs of stress

It is important to be able to distinguish simple overwork or a bad mood from signs of exacerbation of real stress. These include:

Sleep problems.
Having obsessive thoughts.
Hot temper, irritability for no reason.
Attention disturbance.
Problems with making an important decision at a crucial moment.
Abuse of alcoholic beverages and nicotine.
Poor appetite.
Constant feeling of tension, inability to fully relax.

Stress can become chronic. Most often this is due to problems in the family or at work.

Where should you start in dealing with stress?

There are ways to deal with stress, but first of all you need to eliminate its sources from your life, and also change certain habits:

Make a list of sources of excessive overvoltage.
Think about what circumstances can be changed to avoid constantly recurring negative consequences.
You need to put things in order in all areas of your life: at home, at work, in your relationship with your loved one.
You need to learn to be punctual, complete all important tasks on time and finish what you start.
We must learn to let go of the situation. If you cannot achieve success in any business for a long time, it is better to leave it at least for a while.
Don't try to solve all problems at once. We need to focus our attention on the main tasks.
Avoid problem people who like to talk at length about their problems.
Get rid of habits that prevent you from living a peaceful life.
Careful planning of your day helps in the fight against stress.
Doing good deeds not only for your family, but also helping strangers - this helps to increase self-esteem and relieve stress.
Throughout the day you need to take short breaks to rest. At this time, you can do a little self-massage of your arms, legs, neck, drink water, sit in silence, and breathe fresh air.
Cleaning, exercise in the gym, a walk with a friend, or a trip to the country help to take your mind off problems.
Take up your favorite hobby.
We need to get rid of all debt obligations.

Psychological methods

In psychology, there are a number of effective ways to get rid of severe stress, each of which will help relieve anxiety and tension in the shortest possible time.

Anti-stress coloring pages

This type of coloring pictures is one of the most effective and affordable methods of relieving stress. Drawing helps to normalize the functioning of the nervous system, distract from problems and relax.

Relationship

Even the strongest feelings of anger and irritability will go away if there is a loved one nearby who will give his tenderness.

Psychological exercise “Shelter”

To carry out the exercise, you need to sit in a comfortable chair or lie on the floor, close your eyes, and relax. Mentally transport yourself to any place on the planet that seems safe for a while, feel how your whole body is filled with warmth and calm, your breathing becomes measured and confident.

Psychological technique “Photo Album”

If stress is caused by unpleasant memories, then you can get rid of them with the help of a special psychological exercise. First, you need to mentally capture all your memories in the form of photographs, then put them in a photo album, which is placed in the most inaccessible place, imagine how all the images in it fade and gradually disappear.

Creativity, hobbies

Your favorite hobby will help you forget about troubles and give you a feeling of joy. You should find time to be creative.

Color therapy

Color therapy can help you get rid of excess stress. This method can solve many problems with both physical and psychological health of a person. It is enough to surround yourself with objects of the desired color and look at them regularly.

Purchases

This method of relieving stress has its advantages and disadvantages. On the one hand, a new thing can really lift your spirits and forget about all the troubles, but on the other hand, the purchase may turn out to be unsuccessful, which will further aggravate the situation. Therefore, when using this method of getting rid of stress, you must try to calculate your strengths and financial capabilities.

Aromatherapy

Aromatherapy is a treatment for stress using essential oils from plants. Smells subconsciously influence a person’s emotions and hidden aggression. This method has been successfully used for many centuries to stabilize the functioning of not only the human nervous system, but also the entire body as a whole. Pleasant aromas help lift your mood and improve your well-being. To do this, just add a couple of drops of oil to a hot bath.

The aroma of each plant has a special effect on the functioning of a specific organ or system:

Aroma	Impact on humans
	Relieves stress, reduces anxiety
Mint, orange	Improves mood, relieves depression
Eucalyptus, lemon	Revitalizes mental activity, increases performance
Lavender, chamomile, valerian	Have a calming effect
Anise, basil	Stabilizes mood, relieves depression, sadness and anxiety
	Relieves headaches, nausea
Rosewood, ylang-ylang, juniper, cypress, rose, patchouli, marjoram	Relieves headaches, insomnia, anxiety, increased fatigue
Bergamot, jasmine, sandalwood	Helps get rid of melancholy and despondency
Tea tree, vetiver, violet	Relieves the feeling of obsessive fears
Melissa, petitgrain	Have calming properties

Small rewards

You should reward yourself with small “rewards” every day. This could be a trip to the cinema, a book that you have long wanted to read, etc.

Letter without addressee

In order to get rid of accumulated negativity and tension, you can write a letter, telling about the events that led to stress. If you repeat this technique for 3 days, the person’s emotional state will improve significantly.

Your photos

Psychologists say that an effective method of relieving stress is to place photographs of yourself throughout the house. For this purpose, 15 pieces are enough. The person in these photos should look happy and joyful. This method promotes relaxation, improves mood and self-esteem, and gives confidence in oneself and one’s abilities.

Music therapy

Music has a beneficial effect on the human psyche and can relieve excessive aggression, nervousness, and temper. This is especially true for classical compositions. Each musical instrument has its own effect on the emotional state:

Healthy eating

To reduce the symptoms of nervousness, short temper, irritability and anxiety, you need to include in your diet foods that contain substances necessary to relieve stress:

Products	Impact on the human body
	Improves memory, helps to concentrate
	Relieves fatigue and tension
	Strengthens the nervous system, promotes the development of endurance
	Relieves nervousness and hot temper
Blueberries, sea fish	Improves blood circulation in brain cells
Dried fruits, seeds, cereals, dark chocolate	Increases performance
	Has a calming effect
Black tea	Reduces stress hormone levels
Whole Grain Products	Promotes the production of serotonin
Oranges	Strengthens the immune system, increases serotonin levels
	Improves mood
	Relieves headaches and fatigue
Oily fish (salmon, mackerel)	Improves mood, relieves premenstrual syndrome, fights depression
	Reduces blood pressure and general tension levels
	Reduces anxiety levels

Causes of stress at work

As a result of research, scientists have come to the conclusion that the main reasons for the development of stress in most people are money and work. There are certain categories of the population whose professional activities particularly provoke the development of stress. The reasons for the harmful effects on health are the following factors:

Long-term communication with people.
High level of responsibility (heads of organizations).
Caring for people, especially children (doctors, teachers, educators).
Monotonous activities (work on a conveyor belt, production).
Lack of time.
Harmful working conditions.
Lack of stability.

Chronic stress can cause cardiovascular diseases, excess weight gain, disorders of the gastrointestinal tract, depression, increased anxiety, sleep problems, frequent colds, and weakened immunity.

Feelings of tension, short temper, increased anxiety, memory and attention problems at work can be the consequences of the following factors:

Excessive loads.
Tough work schedule.
No break.
Frequent overtime work.
Poor relationship with superiors.
Conflicts with colleagues.
Poor physical working conditions.
Lots of free time.

If a person receives too many assignments at work and does not have time to cope with them, then he should create a schedule or plan and complete the most important tasks first, and then the minor ones. It is important to learn how to correctly refuse colleagues who are trying to shift their responsibilities.

Change of activity

The right and left hemispheres of the human brain are responsible for opposite areas of activity. This can be used to relax and relieve stress during the work day. If a person was working on a creative project, then, as a counterbalance, you can do financial calculations or putting things in order. If the work was related to mathematical calculations, then during rest you can listen to music, draw, etc.

Examples of activities that can replace the main work for the left hemisphere:

Making lists.
Planning the day, important events.
Compiling a card index.
The teaching of the poem.
Cleaning up your wardrobe and your desk.
Word game.
Solving puzzles and crosswords.
Performing mathematical calculations.

For the right hemisphere:

Singing.
Modeling from plasticine, clay.
Playing musical instruments.
Telling stories.
Drawing.
Dancing.

An important condition for quickly relieving stress in the workplace is a change in activity.

To relieve stress, you can also:

1. Drink orange juice. It not only helps strengthen the immune system, but also activates brain activity, improves memory and reaction speed.
2. Inflate balloons. The secret is that deep breathing helps fight stress by slowing down your heart rate and lowering your blood pressure.
3. Eat a serving of oatmeal. This product ranks top among foods containing serotonin, which promotes the production of the happiness hormone. In addition, oatmeal contains a large amount of magnesium, which the body loses during stress.
4. View a large number of beautiful pictures. Today on the Internet there is a huge variety of images of sea waves, clouds, ice crystals, lightning, and original patterns. Scientists have proven that viewing such pictures calms the nervous system.
5. Give yourself an acupuncture massage. If you need to calm down before an important speech, meeting, presentation, then you need to feel the side of your middle finger with your thumb. You should press very hard on this area several times. This will help lower your blood pressure.

How to avoid the negative effects of stress after work?

Often a person brings home negative emotions that have accumulated over the whole day, after which mutual grievances and claims accumulate in the life of the family. To avoid this, you should follow simple recommendations:

The most important are the first 10 minutes after arriving home. At this time, you need to restrain yourself so as not to take out the negativity on your loved ones, so it is important to immediately switch to a specific action. This could be a cup of coffee or tea, taking a bath with essential oils, etc.

These relaxation techniques will help you draw a clear line between home and work. After a short rest, you can start doing household chores.

How can a leader manage stress in an organization?

Stress management implies the direct influence of a manager on the growth of stress resistance of employees of his organization.

Stress management at the campaign level is carried out in the following areas:

1. Setting tasks that should be understandable and realistically achievable. This will contribute to high motivation of subordinates.
2. Correct selection and placement of personnel.
3. Work planning taking into account an individual approach to each employee.
4. Employee interaction, joint adoption of important decisions.
5. Drawing up employee rehabilitation programs. They may include measures to place a room for psychological relief, conduct joint leisure activities for employees, exercise, nutrition, excursions and trips to interesting places, conduct training aimed at increasing stress resistance, team unity, and prevent burnout and conflicts in the organization.

What will help your boss cope with stress?

Before trying to solve the problem of stress tolerance of his staff, the boss must first take care of his mental state. To do this, you should follow simple but effective recommendations:

1. Having a diary will help a manager become more organized.

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