It is impossible to avoid stressful situations, as many life circumstances beyond human control.
But you can learn to control stress, minimizing its destructive effects.
Constant stress: what to do?
Stress necessary for a person, but in moderate doses.
He pretends to action and progress. With it, you can make a leap forward and upward.
But if stress becomes chronic, the body is in danger (after all, there is a mobilization of all resources, and then their complete depletion). And emotional damage is enormous damage at all.
How to deal with constant or prolonged stress? First of all, I must admit to myself that the current state cannot be called normal.
Many people live for a long time with a feeling of depression and indifference to life, believing that everyone around them also lives this way. Therefore, the issue of combating stress is not even considered as a possible option.
Stress can be recognized for the following symptoms:
- sleep disturbance / insomnia;
- apathy;
- irritability;
- emotional swings;
- lack of appetite or craving for high-calorie foods (eating disorder);
- inability to concentrate;
- obsessive thoughts;
- decreased libido;
- immunity problems;
- migraine / pain in the cervical and lumbar spine.
If a person has more than 3 symptoms at the same time, most likely stress has already hit physical and emotional health.
And for further struggle with him, it is necessary to identify the cause or the sphere of life, which is associated with negative emotions.
To provoke stress can:
- Current traumatic circumstances (discord in the family, financial problems, dissatisfaction with his own appearance / status in the society / intellectual abilities, fear of superiors, a quarrel with a loved one, etc.).
- Previously experienced strong emotional turmoilto which a person mentally returns, plunging into negative emotions (accident, dog attack, past illnesses, etc.)
In addition to the real causes of stress can cause fantasies or phobias of a person who are forced again and again mentally return to an unpleasant topic.
When the cause is identified, you can proceed to the correction of the state, working in two directions:
- Internal correction. This category includes the development of one's own emotions and attitudes to the situation, relaxing practices, therapy and work with a specialist.
- External correction. In the field of external correction, it is important to eliminate the traumatic factor or reduce the intensity of its impact. When work is the cause of stress, you should consider changing your place or profession. If destructive relationships cause pain, you need to make contact or break up with your partner. It is necessary to “grope” the correct approach to a specific situation and to embody it.
How to survive a stressful situation?
If a stressful situation is unavoidable, the right attitude is important.
At the moment of acute experiences, panic attack and attack of negative emotions, deep and slow breathing helps.
It is enough to make 20-30 measured breaths and exits to restore the comfortable pulse rhythm, calm the nervous system and relieve muscle tension.
You should not "hide" from the stress factor, constantly switching to other thoughts. It is important to work out a wave of negativity, to accept the situation and think about a further action plan.
Otherwise, the head will be occupied by distracting thoughts, but the mind will focus on the problem in the background and will poison existence.
Coping with stress helps support of close people. If you speak out your fears / doubts / disappointments out loud, the person will partially throw off the burden of negative emotions. Well, the encouraging words from a significant interlocutor will also be tuned in a positive way and give strength.
Do not fall into apathy and break your habitual rhythm of life. In a stressful situation, the body is experiencing serious overload, so lack of sleep, insufficient or too abundant food intake, lack of physical activity will only aggravate the situation.
How to cope on your own at home?
You can even overcome stress at home if you work on it purposefully.
At first glance, simple techniques and recommendations have a powerful effect on the nerve center.
- Meditation. It is not necessary to study complex techniques of meditation and try to achieve insight. It is enough just to be alone with yourself in a lonely place and concentrate on breathing, keeping a pleasant image or memory in your head.
- Work with emotions. When a person is under stress, a bunch of emotions are gathering inside, requiring a way out. Usually these emotions manifest themselves in the form of rudeness, aggression and attacks against others. Such a “discharge” entails only a sense of guilt. But it is better to throw out the negative in another way.
You can shout, tear paper, swing your arms and broadcast your indignation into the world of inanimate things in order to free your mind and allow the hurricane of emotions to subside.
- Warm your arms and legs. When a person is under stress, blood rushes to the heart muscle and brain, as well as to large muscle groups. Such changes in the body's work are due to adaptation to the annoying factor (the body is ready to fight or flee). As a result, the lower and upper limbs are cold, not getting sufficient blood supply. You can easily deceive the nervous system by warming your hands with warm water or using a heating pad. The body will take it as a signal, once again returning to the usual rhythm of life.
- Pleasant entertainment. You can relieve stress through shopping. Most of the fair sex willingly go shopping, even in a state of apathy. Men can spend the evening with friends or play computer games. To cope with stress will help any activities that cause pleasant emotions, including knitting, fitness, watching TV shows, cooking, reading, etc.
- Healthy sleep. Sleep is the best way to calm the nervous system. When the body relaxes, the brain receives a signal that the time has come to turn off the protective functions. That is why during stress people often suffer from insomnia. And to fall asleep faster, you can turn on calm music, sounds of nature or dim lights.
- Vitamins. If the body is in a state of beriberi, it is not possible to replenish the spent resources. Therefore, stress quickly leads to exhaustion and prolonged depression. Taking vitamins and minerals will help the body to establish a process of self-regulation.
Tips from psychologists to fight him
Psychology specialists will give several recommendations for coping with stress.
Before the exam
How to relieve stress before the exam? Stress before exams is normal phenomenon. But the risk to bring the body to nervous exhaustion is very high. Therefore, it is necessary, even during preparation, to devote time to proper sleep (7-8 hours) and rest (2-3 hours).
In addition, it is worth arrange a relax-day on the eve of an important event. This will relieve stress, systematize memorized information and distract from negative thoughts.
It is also useful to eat chocolate and bananas, which contribute to the development of the hormone of joy.
During pregnancy
How to cope with stress during pregnancy?
First of all find a common language with your body. The body and its reactions are changing.
A woman experiences feelings and emotions that are unfamiliar before. This is frightening and alarming. But if you know the principle of the body during pregnancy, you can prepare for the coming changes and understand why there is a restructuring.
Very important change your lifestyle smoothly and gentlywithout making sudden jumps. Some women, having learned about pregnancy, decide to lead a reclusive life.
But drastic changes and social constraints are an added stress. But sweetheart meetings with friends and walks in the fresh air will not harm the young mom.
After parting
How to get out of stress after breaking up? Get rid of negative emotions after breaking up help new hobbies and goals.
It can be dancing, singing, embroidery, drawing, moving up the career ladder, searching for one’s own purpose, learning a foreign language and many other options.
It is important to communicate with people and do pleasant things. Then thoughts will be focused on the present moment.
And if you close your home and scroll through memories of failed love in your head, you can easy to fall into the abyss of despair.
What takes it off?
Ways to overcome stress are individual for each individual. But there is several effective methodsthat help relieve nervous tension and internal clips.
Hot bath perfectly relaxes the body.
And if you add aromatic oils, foam or bath bombs, you can get an additional portion of endorphins.
Yoga allows you to open your mind and hear your own scream, which for many years trying to break through the veil of everyday worries.
Yoga also allows you to gain control over the body and thoughts. Thanks to this, a person easily controls his attitude and perception of reality.
Sincerity helps to overcome stress. The inner voice also needs to give a microphone. Are neighbors worried? Irritating to colleagues? If you want to preserve mental health, you need to speak out (albeit in a mild form).
Exercises
Any physical activity will help in dealing with stress. but it is important to select such loads that will not bring the body to the state of "work at the limit".
It is possible to remove stress for a man with the help of shock loads, such as crossfit and powerlifting. The stronger sex is naturally more loyal to the sport than women.
Best to deal with stress help:
- yoga;
- swimming;
- stretching;
- dancing.
Breathing exercises
Breathing exercises, consisting of three exercisesIt will help calm the nervous system even in an extreme situation.
- A deep breath on 6 accounts, a breath hold on 3 accounts, an exhalation on five accounts. It is necessary to make from seven to ten repetitions.
- A deep breath on 6 bills and a subsequent exhale on 6 bills. It is necessary to make from seven to ten repetitions.
- Take a deep breath with your stomach on 6 bills and exhale on 8 bills. When inhaling, the abdomen inflates, and the ore cell remains stationary. Repeat seven to ten times.
In each exercise, inhale through the nose and exhale through the mouth.
Coloring
To date art therapy - A very popular way to deal with stress. Coloring antistress consist of complex, cyclical patterns. The lines with which the patterns are drawn are very clear and correct.
Such colorings cause the brain to focus on the process of decorating, ignoring background thoughts and problems. Muscles relax, and the tension gradually goes away.
Quick ways to relieve stress and aggression
How to cope with the surging negative quickly and effortlessly? Five simple but effective tips will help:
- Cool shower. A person at a subconscious level perceives water as something that washes away dirt and negative. Therefore, a 15-minute relaxation in the soul will help wash away all bad and heavy thoughts.
- Cleaning. Throwing away too much is the best way to clear your mind. Every person has a secret with things that had long been thrown away. During an attack of aggression, it is better to throw out emotions on these knickknacks, than to direct the negative towards yourself and those around you.
- Permutation. Changes will help to distract. Even if a person moves a chair from one corner of the room to another corner, it will take time for the brain to get used to the “new picture”. And during this time, emotions will cool down, and consciousness will be disconnected from problems for a while.
- Singing. You can sing in the shower during cleaning and cooking. And you can just sing along to your favorite artist. Singing, like screaming, allows you to relieve tension.
- Letter. People tend to exaggerate the problem while she lives at the level of thought. But as soon as this problem is transferred to paper, the degree of tragedy sharply decreases. Therefore, it is useful to write down your experiences on paper.
Management methods
How to avoid stress? To avoid stressful situations is impossible. But most stressful situations seem ordinary events, if a person has a financial "airbag".
So a person can not worry because of a broken car, and quickly contact the service. And a bad tooth will not cause panic, because if you have money you can go to a good clinic.
How to manage stress? All methods of stress management are based on the study of the origin and development of stress, the mechanism of self-regulation of the body, etc.
If a person understands the mechanism of development of negative emotions, he can track and stop this process in the early stages.
How to behave in a stressful situation? Being in a stressful situation, it is important to avoid panic and stay calm. And trying to "disconnect" from what is happening is also not worth it.
We must try to take the moment as real as possible in order to objectively evaluate it and work out all the emotions accompanying stress. The gestalt will be closed, and the effects of the traumatic impact are minimal.
How to learn composure in stressful situations? Self-control in a stressful situation is the result of practice.
It is necessary to control your own emotions in moments of minor turmoil and a slight negativity. Then you can curb yourself in a stressful situation.
How to learn to respond calmly to stressful situations? Meditation, introspection and continuous search for a goal make it possible to perceive stressful situations not as personal failure or punishment, but another turn on the path of life.
If a person has a guideline and inner harmony, stress will not be able to break a person.
Stressful situations temper character and stimulate a person. Therefore, it makes sense to work to to face difficultiesand not try to avoid them.
9 ways to quickly relieve stress:
