Stress resistance - useful property of the individual. It can be developed, become more resistant to the effects of adverse environmental factors.
Thought how to develop resistance to stress? pay attention to advice of psychologists.
Definition of concepts in psychology
What it is?
A person is exposed to stress almost daily.
Even a trip in transport during peak hours is already strong mental stress.
During the day, you have to solve many complex tasks, interact with people.
As a result of chronic stress a person has neurosis and depression develops.
However, there is a category of people with personality traits that can successfully withstand the effects of stressors.
Stress resistance - this is an individual psychological peculiarity, integration of all body systems, which allows effectively counteracting the effects of mental stressors.
This is a set of psychological and psychological factors that allow you to act even in the most difficult conditions and solve the tasks set.
Stress resistance required in many professions. It ensures the reliability and success of professional activities. Stress resistance allows you to keep cool in dangerous situations and quickly find the right solution.
Levels
There are three levels of stress resistance:
- Tall. Allows an individual to remain calm and confident in all situations that lead an ordinary person into a state of panic. Such people have psychological resistance to the effects of stressors, endurance, and hardness of mind. You can rely on them in any situation, they remain cool, do not lose control of themselves. Even in situations that imply strong emotional stress, such a person remains calm and able to effectively solve complex problems. A high level of stress-resilience is necessary for employees of the Ministry of Emergency Situations, train drivers, airport dispatchers and other professions related to extreme working conditions.
- Average. Most people are on this level. It is expressed in the ability to actively resist everyday difficulties. This is a break in relations, a shift in work, a period of financial instability, illness of relatives.
This level allows you to successfully find a way out of difficult life situations, to cope with them.
For example, when a person is fired, he does not fall into despair, but searches for a new job.
- Low. A person who has this level, it is difficult to adapt to the surrounding reality. Even small problems cause panic. He can easily get sick from anxiety, fall into a state of neurosis. Level characterizes a weak personality. Persons with hypersensitivity react emotionally to any changes in their lives, even minor ones.
In addition to this division, there are four types of people, depending on their reaction to stressful situations:
- Stress-resistant. They are the most difficult to adapt to the outside world. Changing the way they behave is almost impossible for them, as they are accustomed to acting in accordance with the usual pattern. They have unchanged settings. Any adverse event, impact for them - increased stress.
- Stress training. Their psyche is ready for change, but events should take place gradually, without a sharp turn. In similar situations, they begin to act more calmly.
- Stress brake. They have quite cruel principles. If changes occur suddenly, they take it calmly and coolly.
But the constant stress in the end can bring their psyche out of control.
- Stress resistant. They calmly accept any life changes, calmly act in difficult situations, do not lose self-control.
Diagnostics
Currently, for the diagnosis of stress mainly used an integrated approach, especially when appointed to positions of responsibility and occupations that require extreme working conditions.
More recently, stress resistance was determined by the emotional state and behavior of a person.
But now this method is considered ineffective, since a deeper study of the personality traits is needed. A person can externally show no emotions, but at the same time be in deep stress.
Testing, questioning and self-analysis are used to diagnose stress tolerance. Developed various techniques to find out the level of adaptability of the psyche.
Diagnostic tests:
- Boston test.
- Test self Kouhena and Willianson.
- Diagnostics of the stress condition of Schreiner.
- Questionnaire "Feeling in extreme conditions," the authors Volkova and Vodopyanova.
- Method of propensity to disrupt Baranova.
- Methods of integrated diagnostics Leonova.
Depending on the tasks, choose the most appropriate research methodology.
What do people with low stress tolerance?
People with low stress resistance need work on their reaction to negative manifestations of the external environment.
However, this is easier said than actually done. A person reacts sharply to any events, and it is difficult for him to restrain himself.
One of the tactics is do not be afraid get into all sorts of trouble, solve problems. Force yourself to do what you fear.
Often cause stress other people. There are two options - to have less contact with society and, conversely, to increase the number of contacts, becoming more active, so that the psyche adapts.
Afraid to speak to the public, and you need it for the nature of their activities? Go to the rhetoric courses, find additional work in the form of lectures, often communicate via video link.
You will not be able to overcome stress tolerance if you do not put yourself in situations that require increased self-control.
At the same time it is necessary increase self-confidence and self-esteem. Understand that in fact in difficult situations, people are busy with themselves, and do not seek to evaluate your actions.
It is useful to understand for what reason You have a low stress resistance:
- weak type of nervous system;
- wrong type of upbringing in childhood;
- transferred psychotrauma.
From the original cause is selected and the way to improve stress resistance.
It is not necessary to strive to achieve a high level - most people who are not engaged in dangerous professions do not need this.
What to do? For the normal functioning of the human body you need to get enough sleep.
Lie down and get up on schedule. Exclude factors that interfere with sleep, do not watch TV shows with a negative plot in the evening, do not open the news on the Internet.
Very important to organize food. Irritability, weak mental stability to the effects of the external environment may be associated with a lack of vitamins. Choose healthy foods.
Do not seek to accumulate negative emotions in you, they must find a way out. If you hold back all the time, do not express anger, sadness without, then sooner or later it will lead to a nervous breakdown.
You can get rid of the negative exercise communication with people, meditation practitioners. Do not be afraid to cry if you want it.
Tears help get rid of negativity. However, do not make this a habit. Cry out sometimes useful, not every time you feel excited.
Sensitive people are acutely reacting not only to their problems, but also those of others.
Stop thinking about others, put your personality first.
The desire to help people is a good thing, but she should not be to the detriment of itself.
If it is impossible to deny others the requests, it also becomes the cause of constant experiences. Therefore, one of the techniques of work you need yourself - ability to say "no."
How to become a stress-resistant person?
How to train stress resistance?
Stress resistance can be raised, but this is work with the psyche. Well, if you have the opportunity to consult a psychologist.
How to increase stress resistance:
- Increase the level of attentiveness and observation. Distraction is one of the common causes of errors. Mindfulness is trained by special exercises and periodic attention stress, directing it to objects and situations.
- Get rid of negative thinking. If you constantly scroll through your fears in your head, the bad outcomes of a situation, then this is a reason to say “stop” to your thoughts. Negative thinking contributes to the fact that you are constantly waiting for problems and mistakes. Constant internal stress does not give you the opportunity to adequately and calmly respond to the stressful situation.
- Fight with negative emotions. Feel anger and irritation - stop yourself, take a few breaths, switch attention to another object.
- Do what you like. Low stress tolerance may be due to the fact that you do not do your business for a long time.
As a result, constantly reduced levels of mood, irritability, anger, hypersensitivity to stressors.
- Smile as often as possible. Positive mimicry sends a signal to the brain that everything is fine, everything is safe, and therefore there is nothing to worry about.
- Do sports. Physical activity has a beneficial effect on the psyche. Choose sports that require competition, but count your strength.
- Sign up for trainings to increase self-confidence and stress tolerance. In the classroom you will be offered special exercises, you will interact with new people, unusual situations.
- Set your priorities correctly. Stop focusing on unnecessary things and worry about the fact that people with normal stress tolerance do not notice.
- Learn to "disconnect" from the problem. This skill will allow to adequately respond to criticism, irritating environmental factors.
- Do a little exercise - Imagine that there is a cocoon or sphere around you. It protects you from negative impact. This wall is impenetrable, and your nervous system remains at rest.
- Stop being afraid of mistakes. This is your life experience and it allows you to learn effective methods of solving problems. Think of every mistake as a step to success.
- Pay more attention to enjoyable activities. - in life should be as much as possible positive emotions.
Favorably on the mental state affect meditations. Learn breathing practices, meditate to calm music. At this time you are in the most calm and relaxed state, the nervous system is resting.
As one of the options for improving self-esteem and resistance to stress - to write on extreme driving courses. Here you will have to develop attentiveness, reaction.
Successfully performing the exercises proposed by the instructor, you increase self-confidence and learn to be in a difficult situation.
Resistance to stress - a useful quality of the individual, it makes life easier and helps to achieve greater success.
How to build and strengthen stress tolerance? The psychologist tells:
