Every day we plunge headlong into the whirlpool of events. The amount of information that we receive and process is much more than what people received 20 years ago. The result of a frantic pace of life is a disease, the seriousness of which we prefer not to think about - stress. It arises as a result of stress, the body's response to excessive stress on the psyche. How to overcome stress, cope with psychological stress, which sometimes does not let go of us for many months, or even years?
Causes and symptoms of stress
We can safely say that the most common cause of stress is not cataclysms or catastrophes, but daily minor events that spoil the mood and are taken to heart - quarrels with relatives or neighbors, conflicts at work, illness of loved ones, traffic jams, queues in stores, difficulties in learning, misunderstanding of others, constant lack of time.
Doctors have long stated that prolonged stress can lead to a number of serious diseases. If you are subject to frequent mental or physical stress, the following symptoms should alert you:
- drowsiness, chronic fatigue, feeling of weakness;
- dizziness, sometimes there is a loss of consciousness;
- headache, migraine;
- uncontrollable anxiety, overwhelming fear, obsessive-compulsive states;
- trembling in the limbs;
- chills;
- cardiopalmus;
- deterioration in performance;
- susceptibility to diseases due to a weakened immune system.
Thus, your body responds to irritation, trying to adapt to new, stressful conditions. Gradually, the compensatory capabilities of our body are depleted, which can lead to serious diseases that are easier to prevent than to cure.
Simple recipes to help overcome stress
We are exposed to stress every day, but it is in our power to prevent the situation from aggravating, in addition, depression, and sometimes even more serious disorders, can become a consequence of this condition. Is it possible to cope with stress without resorting to the help of doctors? It turns out you can and should!
Each of us in the fight against this condition has developed our own recipes. What is suitable for one person is not acceptable for another, we are all different, and the ways of solving problems are also different.
Here are some simple tips to help keep stress out of your life:
- Plan. Make a to-do list for the day, week, month, year. You will be surprised at how much time is wasted. Use it to your advantage. Do not let events suddenly fall like snow on your head. Take care of your and other people's time. Systematic planning will allow you to learn how to find a way out of any situation, make decisions quickly. Don't waste time. Don't get in the habit of procrastinating. Complete work and assignments immediately. Solve problems as they come. Leave a margin of time when planning a trip, a trip, a business trip. Consider the possibility of unforeseen situations on the road.
- Accept reality adequately. Realize that problems are normal, you can always find a way out of their current situation. Your own assessment of reality can lead to stress. Try to reconsider your position in life. Set yourself tasks that you can accomplish.
Try to objectively assess your strengths and capabilities. Do not underestimate, but do not overestimate yourself. This will keep you from making mistakes. Fly in the clouds, but don't forget to land on the ground afterwards. Try to convince yourself that you can do more than you think. - Eat right. A rational and balanced diet can increase your efficiency, strengthen your immune system, and maintain a slim figure. Give preference to vegetables, fruits, proteins, exclude fast food, limit the intake of fats, salt and sugar. Drink plenty of fluids, mostly clean water, juices. Do not abuse coffee and alcohol.
- Down with the daily routine! Don't forget to pamper yourself. A shopping trip, a visit to the cinema or theater, an evening walk, a meeting with friends, a hot bath, a short trip can have a wonderful effect ... There are a lot of options. A new fur coat will help someone, some will cope with the help of their favorite chocolate bar (which, by the way, contains the substances necessary for this).
- Live in the present. Do not dwell on past failures and mistakes, take them as experience. Draw your own conclusions and don't be afraid to move forward. Tune in to the positive. Lay the foundation for a successful future - quit smoking, exercise, lose weight, update your wardrobe. Start with the little things, life is made of them.
Stress is a very individual phenomenon, sometimes we ourselves are able to create a tense situation around ourselves, to put ourselves in this state. Suspicious, overly suspicious, emotionally unstable people are subject to stress.
How to deal with stress, frustration and fatigue
If something unpleasant happened to you, you are upset, upset, offended, tired, try using the following techniques developed by doctors and psychologists:
- Don't keep your emotions to yourself. Laugh, scream, cry. Break a plate or cup. Tear a piece of paper to shreds. Give an outlet for energy. Write down anything negative you would like to say and burn it. This will allow you not only to restore your emotional state, but also to maintain physical health. It has been proven that people who suppress experiences are much more susceptible to diseases of the cardiovascular and digestive systems.
- If you are faced with a stressful situation and are losing control of yourself, try to relieve stress. Take a few deep breaths and exhale, jump, walk forward and backward. In an emergency, you can visit the gym or swimming pool.
- Look at a difficult situation for you from the outside. Go back mentally to the unpleasant moment and analyze your emotions. Break the situation down. Think about how you behaved, what are your shortcomings and mistakes. Take note of this information. It turns out that the situation is not so terrible. Get your thoughts in order.
- Take up your favorite sport. Dancing, aerobics, tennis will help to switch attention, relieve stiffness, relax. Sometimes a few lessons are enough to feel like a new person, to find inspiration.
- Get busy doing nothing. Take a rest. Sleep well. No one has canceled the wise meaning of the saying "the morning is wiser than the evening." Or spend time doing non-stressful activities - read a book, do some crafts, chat with children, visit relatives, help someone.
- Take care of your appearance. Go to a beauty salon, get a massage, manicure, change your hairstyle. Working on yourself always brings a lot of pleasure. You can carry out relaxing treatments at home, stock up on scented candles, bath foam, relax and forget about all the bad things.
- Get a pet. Cats are said to be great stress relievers. The choice is huge. If you don't have time to walk your dog, buy a turtle or a fish. No time to take care of animals - grow flowers.
- Change things around you. Make repairs, rearrange furniture, refresh the interior. Do a thorough cleaning, throw out trash and old things that you no longer use from the house. Objects are able to accumulate energy, both positive and negative. Create things for the house with your own hands. This will distract from negative thoughts, allow you to tune in to the positive.
- Add bright colors to your life. Complete your daily look with a bright detail - buy a beautiful scarf, handbag. Decorate your workplace with gizmos that can cheer you up.
- Manage your life on your own. Control events and time. Try not to make mistakes, be punctual.
If you have tried all the means on your own, but it has not been possible to overcome stress, then consult a psychotherapist. Mental health, mental state should not be left to chance!
Now about fear and stress - also 15 ways. Well, let's see how we fight.
In prehistoric times, danger awaited man at every corner. The feeling of fear is genetically transmitted to us. On the one hand, it does not allow getting into trouble and helps to survive. On the other hand, it interferes with life.
Your negotiating partner or audience to speak to is not a giant man-eating bear or a saber-toothed tiger. But fear binds from the inside and makes you miss many opportunities. Here are some science-based methods for dealing with misplaced fear.
Breathe deep
Deep breaths let the nervous system know that everything is fine and you can relax. The body switches from stress mode to the mode of normal existence.
Get to know the enemy
Worst of all is fear, the cause of which is not clear. It wears down, blocks potential and leads to destructive behavior. To prevent this from happening, every time you experience anxiety, ask yourself the question: “What exactly is bothering me?”. More often than not, the answer will be nothing.
slow dive
"Exposure therapy" - this is how psychologists call a method of getting rid of phobias, in which there is a gradual addiction to the object of fear.
In case of fear of dogs, they first look at the images, then move on to toy dogs, then you can already look at a live puppy. Whether you're afraid of public speaking, sunlight, or germs, this method can work.
Spend time with friends
Let's go back to the prehistoric past. Man then lived in close contact with others, and this helped him to survive. Spend more time with close friends, and fears, if not completely left, then certainly subside.
Train
Physical activity conquers fear and anxiety in three ways: releases anti-stress hormones; strengthens the immune system; raises body temperature, which leads to relaxation. In addition, self-esteem increases and self-confidence is added.
Turn anxiety into joyful anticipation
Excitement before public speaking at the physiological level triggers the same processes in the body as joyful anticipation. So why not outwit yourself and not inspire yourself with the idea that you really want to speak as soon as possible and see gratitude and delight in the eyes of the audience.
Be objective
Don't focus only on the negative. Use the good old-fashioned recipe from the Swiss psychiatrist Paul Dubois: every evening write out in two columns everything good and bad that happened during the day. You will soon see that for every negative event, there is at least one positive one.
Focus on the moment
The nature of human instincts is such that fear never disappears. At the very bottom of the subconscious, a red light is constantly flashing, which notifies that something bad can happen every second, and you need to be ready for it. It helped us survive and survive as a species.
The problem is that the light bulb does not go out even when nothing threatens. In other words, the light bulb lies. Catch her lying as often as possible. Tell yourself that now everything is in order, nothing threatens existence, you can relax and direct your energy to something worthwhile.
Be the hero of the game
Psychologists offer a fun way to deal with anxiety and fear for people with a vivid imagination. You need to imagine that everything around is a game, and you, as the main character, have countless attempts to do anything.
If you are fired from work, you can easily find another place, if your wife leaves, you will meet an even more suitable girl. All this only increases your level of experience and competence.
Formulate Core Values
Before a stressful event, take time to reflect on your core values, such as family, career success, or creativity. Then choose one that is most dear to you, and write on a piece of paper why it is so important to you.
A psychological experiment has shown that talking about the most important things reduces stress levels and gives confidence.
Help others
One study found that the very act of selflessly helping another significantly reduces stress levels. This includes even such small things as holding the door for someone or helping carry heavy bags.
drink coffee
A study in mice showed that caffeine improves behavior in stressful situations and helps to deal with them effectively. And although a similar experiment has not been carried out with people, the idea of resisting the blows of fate with a cup of strong coffee promises to become popular.
Meditation
Just 10 minutes of meditation a day reduces the stress level in life, no matter how active and eventful it may be. Take time to be alone and focus on your breathing.
This is a time to immerse yourself in yourself and stay in the present moment. Away with regrets about the past, down with anxiety about the future, for they are meaningless.
Talk to yourself
Before an important meeting or performance, have a short rehearsal in front of a mirror. Psychologists recommend not using the pronoun “I” in such a dialogue, but using your name or referring to yourself as “You”. So you will gain a sense of detachment, which will help get rid of anxiety.
Love the stress
Stress has long been a common occurrence in human life. With the accelerated pace of life, the desire to do as much as possible, the huge flow of information - it is not surprising that people are constantly in an anxious state. Therefore, it is very important to know how to get out of stress.
What is stress
First you need to understand exactly what is meant by this concept. Stress is the body's response to the adverse effects of environmental factors. These factors include fears, uncertainty about the future, conflicts.
Signs of stress
The fact that a person is in a stressful state can be understood by the following signs:
- irritability;
- anger;
- sleep problems;
- apathy;
- constant dissatisfaction with everything that surrounds.
Phases of stress
Stress goes through several phases in its development:
- The anxiety phase is the body's quick response to various changes. This state is characterized by a slight excitation. You should know that the greater the change, the greater the stress.
- The resistance phase is the stage of activation of a more serious protective reaction of the body. It occurs if the first phase did not solve the problem in any way. In the second stage, the human body goes into a mode of increased resistance. characterized by increased human performance.
- exhaustion phase. If the previous stage lasts too long, then the person's energy resources are depleted, which leads to disturbances at the emotional level and a sharp decrease in performance. At this stage, the advice of a psychologist will already be required: how to get out of stress yourself.
What is the stress
Stress is of two types:
- distress;
- traumatic.
Distress is a process that impairs the work of all psychophysiological functions. It is usually referred to as prolonged stress, in which the body spends all its resources. It is this type that can lead to psychological diseases: neurosis or psychosis.
Traumatic stress is a condition that occurs in situations that threaten the life and health of loved ones. The overload of the body is so strong that it simply cannot cope with it, and the protective reaction of the body is destroyed.
Not always with prolonged stress (and especially if it is one of the above types) you can cope with it yourself. If the stressful state has turned into a mental illness, then you should definitely contact a specialist, as medication will also be required. Below will be written about how to get out of stress on your own. Psychologist's advice will help get rid of this problem:
- Acceptance of the situation. It makes no sense to continue to worry about what happened, since nothing can be changed anyway. You need to calm down so as not to repeat more mistakes.
- Trying to abstract - this means that you need to look at the situation not as a participant in it, but as an outside observer in order to minimize all experiences.
- Complain less. Of course, by talking about problems, you throw out your emotions, but, on the other hand, you relive this situation every time. You need to take the installation that everything is fine, and then you will reconfigure and really believe in it.
- Find positive things. This is not only a good solution to fight bad mood, but also a great way to get out of stress in a normal life. The ability to notice the good is a great defense against stress.
- Making plans for the day. Doing everyday things helps to put your thoughts in order. It is especially good to do a general cleaning, with the help of which, along with unnecessary things, unnecessary emotions are thrown out.
Do not assume that stress is always bad for a person. In fact, people sometimes need stressful situations in order to concentrate on solving a problem. But you can't be stressed all the time either. Since not all people are ready to go to a psychologist, it is important to know how to get out of stress on your own.
How to help yourself get out of stress
If you are an ardent opponent of going to a psychologist, then the following tips on how to get out of stress on your own will be useful to you. These recommendations were compiled by people who have managed this condition on their own, as well as observed how others deal with stress:
- Be alone. This recommendation is very relevant for those who have to contact with a large number of people. And in order to put their emotions in order, they just need to be alone for a while. Be sure to exclude all possible sources of information (books, newspapers, telephone). This is necessary so that a person can completely isolate himself from the outside world for a specific period of time.
- Outburst of emotions. Not only psychologists, but also ordinary people consider this a great way to deal with a stressful situation. People very often have to control their emotions, which is especially difficult for emotional people. Giving vent to your emotions does not mean that you need to go around and yell at all people. You can turn on the music and dance or sing with all your heart, just shout, play sports. You can also be creative: throw out all the emotions in the process of modeling, drawing.
- All advice on how to get out of stress may not work if there is a constant factor in life that causes this condition. The most common is the unloved job. If so, then the best way out is to change jobs to one that will bring pleasure. And do not be afraid that there will not be enough money: after all, if you are passionate about your business, you will improve in it, which will bring you good profit in the future.
- Expand your circle of interests. It is the monotony of life that can bring on a person a state of melancholy and apathy. Therefore, try to do something new, sign up for new circles - a change of scenery will have a positive effect on your internal state, and success in a new business will give you a lift.
- You need to give your body a rest. If a person constantly works, even on weekends he does work, then this affects his health. The best option is to take a vacation, leave the city, turning off the phone to give the body a chance to relax. And be sure to set aside weekends and not do work, but only those things that bring spiritual pleasure.
The effects of stress
Thanks to the tips listed above, readers now know how to get out of stress. But not all people understand that if you start a stressful state, it can lead to unpleasant consequences:
- exacerbation of chronic diseases;
- frequent headaches;
- malfunctions of the systems of internal organs;
- psychosis and neurosis;
- depression.
The difference between stress and depression
Many people think that stress and depression are the same thing, but they are not. They really have similar signs and causes, but they can and should be distinguished.
Therefore, before starting treatment, you need to be absolutely sure that this is stress, since depression is more difficult to cope with.
How to deal with depression
Here will be given tips on how to get out of stress and depression. But, as you can already see from the table, these are two different conditions, therefore, recommendations for dealing with depression will differ from advice on how to get out of stress:
- Avoid loneliness. Because that way you won't be left alone with negative thoughts.
- Get exercise. It is not necessary to choose an active sport, you can increase physical activity gradually.
- Shift your attention to another area of your life. This means that you need to distract yourself from the area that is the cause of depression and improve another area.
- Change living conditions. For some, the only way to cope with depression is a change of scenery.
- You need to stop feeling sorry for yourself. It should be understood that in life there are both bad and good moments, and you do not need to focus only on some specific cases.
If you or someone close to you notice signs of a stressful state, you should not be afraid, but you should try to help him cope with it. Many are afraid to say that something is bothering them, so the support of loved ones is important for them. After all, it is much easier to overcome the conditions described above, knowing that loved ones will understand and support in any situation.
At work, there was an emergency, and the boss is worse than a fierce beast. After a busy day at work, the husband demands a five-course dinner and reproaches for unwashed dishes. The child again brought a remark in the diary. The cat broke his favorite vase. Neighbors complete the whole set of "amenities" with a noisy renovation that has not stopped for a year ...
It is difficult to remain calm and serene in such a situation. Stress has become an integral part of everyday life for a person, it sharpens the soul like a nasty “worm” and kills nerve cells, which, as you know, do not recover.
Why stress is dangerous
The common expression “all diseases are from the nerves”, of course, was heard by almost every person. But not everyone attaches serious importance to it, but in vain ... Stress serves as a provocateur of a large number of diseases: sleep disorders, depression, obesity of varying degrees, diseases of the cardiovascular system, digestive problems, Alzheimer's disease, asthma.
Physiologically, this effects of stress on the body The explanation is very simple: nervous tension contributes to the release of two hormones into the body - adrenaline and cortisol. Under normal conditions, they are useful. Adrenaline increases the heart rate, which provides a better flow of oxygen to the cells, while cortisol regulates blood sugar levels and enhances metabolic processes. But when stress becomes chronic, there is an excess of hormones, this destructive effect on the body.
Types of stress
There are many reasons for nervous tension. Therefore, there are several types of stress:
emotional stress
It arises under the influence of prolonged moral overload: a protracted family conflict, urgent important tasks at work, etc.
acute stress
It is provoked by an unexpected important event: the departure of a loved one, the death of a relative or friend, sad news
Psychological stress
Also called nervous stress. Occurs due to internal depression, self-doubt, prolonged psychological discomfort
physical stress
It is promoted by stubborn hard training or intrusive noise (baby cry, neighbor repair noise, car siren howling under the window, etc.)
Ways to deal with nervous tension
If stress is overwhelmed by a wave and it is difficult to breathe, you should adopt a few tips and ways to deal with this invisible enemy:
Yoga
Meditation and asanas contribute to relaxation and gaining peace of mind and inner harmony. The main thing is to do the exercises correctly and regularly. Adherents of yoga notice that the effect of classes is several times higher than from a healthy restful sleep.
Hobby
A favorite pastime will fill life with impressions and saturate gray everyday life with bright colors. The main thing is that the chosen field of activity brings joy and pleasure.
Sport
Physical activity has a beneficial effect on the nervous system. It's important not to overdo it. But moderate intensity of training will be beneficial. You can, for example, arrange a fight with a punching bag.
Reading books
This activity helps to find peace of mind and peace. It is enough to spend half an hour a day reading works of your favorite genre in a cozy atmosphere.
Correct mental attitudes
We must try to project positive thoughts onto real life. You should learn to say “no”, because a person who “gives” something all the time eventually burns out emotionally.
A good remedy is the rejection of negative thoughts and aggression, you need to create a mental shell around yourself and filter through it all the impressions you receive. One can imagine that the body is surrounded by a mirror “shield”, from which all negativity and emotional “garbage” is repelled.
Memories.
Sometimes you need to sit back and plunge into the world of positive memories of pleasant events and people. You should get a psychological attitude from yourself that life is beautiful, and problems are just current worries that are quite easy to deal with.
Departure to nature will help to understand that the most important thing is primitive concerns.
Before, people didn't have loans, jobs, divorces, and annoying neighbors. In addition, fresh air and sunny heat will help you mentally relax. If you get out into nature in the forest, away from civilization, then you can give vent to stress by shouting something to your heart's content.
If the above tips do not help, you may need the help of a specialist and medication (or herbal medicine).
Stress is a completely normal and common reaction to increased nervous tension, it is necessary to arrange for yourself nervous discharges. But in no case not on the surrounding people. It is better to relieve stress by directing the storm of your emotions in a useful direction, for example, you can play paintball with your family. And moral discharge, and a way to lose extra pounds.
According to American Psychological Association stress can cause headaches, muscle tension, chest pains, indigestion, lack of motivation, fatigue, anxiety, restlessness, distraction, irritability, depression, drug problems, social withdrawal…
Do not rush to panic. Inc.com assures that stress can be avoided even in today's hyper-stressed business world. Here are six simple tricks:
1. Create an oasis for yourself
If earlier people at the very least adhered to the work schedule from nine in the morning to five in the evening, then in today's business world the 24/7 mode is considered the norm. Without further ado, it is clear that such loads provoke many reasons for stress.
A surprisingly simple way to overcome overvoltage is to turn off your mobile phone and computer not only during sleep, but also for an hour before and after sleep. It will be difficult at first, because the habit of checking email will not disappear just like that. It also takes self-confidence to make it clear to the boss, colleagues and clients that you are not available during these hours. And yet do it.
2. Find "tidbits"
Too long a list of tasks can also cause stress, because it gives you the feeling that you will never "rake" it.
Rank the tasks by difficulty (“easy”, “medium”, “hard”), and then by the degree of potential benefit (“large”, “medium”, “small”). You may find only a dozen tasks that are relatively simple, but the most rewarding in terms of return. Grab those "tidbits" first.
In most cases, you will achieve 80% of your goals by doing 20% of the work (yes, Vilfredo Pareto again). In addition, ignore tasks that are difficult to perform and do not promise a noticeable effect either for the company or for you personally.
3. Redistribute the workload
Unreasonable expectations can provoke severe stress, and it does not matter who is the source of expectations - yourself, the boss or customers.
The cure for such stress is a dose of reality. Estimate how long it will take you to solve the problem, how large the amount of work, and, based on the data received, decide what you are really going to and can do. If you are expected to do A, B, C, D, and you only have time for three tasks, then ask your boss to pick the most important tasks.
4. Unplug from the news
The media, like any other business in the entertainment industry, makes money by provoking the audience to emotions. Almost all news, excluding business news, evoke negative emotions in people: anger, fear, anxiety, apprehension, disappointment.
It seems to us that the news distracts us from work stress, but in fact they only increase the overall tension. It's like drinking beer with a hangover: it seems to help, but then it only gets worse.
Therefore, as soon as you hear or see news that may make you angry or upset, change the channel or go to another page. Provided, of course, that this news does not concern you personally.
5. Step away from what you can't control
There are things that you simply cannot control: the economy, transportation, other people's emotions, customer behavior, and so on. It is useful to observe such events and predict their outcome, but as soon as you decide to deal with them, you doom yourself to stress.
By worrying about these things, you cannot change the course of events one iota. Just waste your energy. Change what is within your power and ignore what is beyond your control.
6. Avoid irritable people
You may not notice it, but our psychology is designed in such a way that we project the moods of the people around us onto ourselves (this is the result of the work of the so-called “mirror neurons”). In other words, you can pick up stress from other people. Although sometimes it's just not possible, you should stay away from tense people.
How do you relieve stress at work?
