Stress and ways out of a stressful situation. Satya and recommendations

8 easy ways to deal with stress

good and Have a good day to everyone who reads my blog! Today we will conduct a real master class on stressful situations. A variety of ways to get out of stress, presented in this article, will help solve nerve problems without psychotherapists. Simple, fast, independent. Want to know the details? We invite you to the world of fascinating psychology!

Method 1: let's go and eat

Here we combine 2 main methods of dealing with stress: food and change of scenery.

Every second person knows the feeling when sadness-sadness-longing wants to eat something tasty. Do not refuse the body, but do everything wisely so that in the future you do not fall into a state of depression due to the figure.

What foods are successful in dealing with stress? First of all, fruits and berries. This storehouse of vitamins will be useful for the nervous system and for the body as a whole. Especially advised to lean on strawberries and bananas. Chocolate also helps relieve stress. If you are a supporter of a healthy diet, choose bitter.

With a change of scenery, too, everything is quite simple. You can buy tickets and go to another country. But if time, circumstances or finances do not allow such global changes, it is enough to leave the house and take a walk in new places.

Try to add variety to your life: visit exhibitions, movies, go to new restaurants, go to the parks for the weekend.

Monotony and monotony, by the way, can cause stress. But versatile people have no time to grieve.

Method 2: get drunk and forget

Do you think we will offer alcohol as a comfort? Of course not. Doctors have long proven that stress provokes dehydration. Therefore, in order to combat this ailment, it is recommended to consume more liquid - ordinary water or freshly squeezed juices. But it is better to exclude coffee and teas from the usual diet for a while. Not only do they quench thirst poorly, they also contribute to the excitability of an already irritated nervous system.

Method 3: good night

Healthy sleep is the best way to get rid of stress. Unfortunately, in the modern world, the problem of healthy sleep is acute: not everyone can afford to sleep on schedule and the 7-9 hours necessary for a good rest. At the same time, it is better for an adult to go to bed before 22-23 hours, and get up no later than 7-8 hours in the morning, otherwise sleep loses all its usefulness.

Sleep can be called the best way to prevent stress.

Believe me, a sleepy person will respond more adequately to problems than someone who sits at a computer at night. The benefits of daytime sleep are also invaluable, but it also has its own rules for using it. You can not sleep in the late afternoon (the optimal time is from 12-13 to 14-15 hours), longer than 2 hours, in an uncomfortable position.

If you can’t fulfill these points, it’s better to simply exclude lunch breaks and continue working. Otherwise, you risk spending the rest of the day in an even more depressed mood.

Method 4: set fire and break

Internal aggression must not be allowed to accumulate inside, otherwise sooner or later you will become like a volcano. The lava of negativity must leave the body as soon as it begins to boil. Psychologists advise throwing steam out by setting fire to unnecessary junk, torn to shreds of paper or broken dishes.

Let's imagine a few situations in which this method can be of great help. For example, your stress is associated with impotence. Something is wrong and you can't fix it. Anger at circumstances smoothly flows into scandals with loved ones, which only strengthens the stressful state.

Give vent to emotions. Find a place far from people and kindle a fire. Smash a cheap service to smithereens, tear up a stack of paper, shout, roar and return home in a calm state. Just remember safety. If your fire escalates into a fire or your phone is taken away from the outcasts in an abandoned wasteland, this is unlikely to make you less nervous.

Method 5: smile and breathe

Coping with stress is actually pretty mundane stuff. But for some reason it is more difficult for us to fulfill them. It is easier to buy medicines, do yoga, perform rituals and tie red strings on your wrists than just smile at a new day and breathe deeply.

10 deep breaths and exhalations will save you from irritability. Imagine yourself as a kind of apparatus in which universal evil has accumulated. Inhale - we take goodness from the world and hold it in ourselves. Exhale - let your steam out. Inhale-exhale. We understand that smiling through force is an effort of will over oneself. But a few smiles or reasons to laugh will help brighten up your mood noticeably.

Watch a comedy Funny Pics on Instagram, read good stories. Build your inner world!

Method 6: Stress Freeze

Surprisingly, going out into a cold room (or outdoors in winter) can be a stress reliever. Our body, getting into the cold, begins to actively produce hormones of joy. Maybe that's why the expression "clear your mind" is so popular? Remember how many emotions a skiing (yes, even on foot) in the frost causes, when the sun shines brightly and the snow is cemented under your feet?

Most importantly, do not forget that we freeze stress, not our own body. It is unlikely that hypothermia of the body will give you pleasure.

Method 8: I am an actor, screenwriter and director in this film

Well, the last way for today is abstraction from the situation, some kind of psychological protection that you can arrange for yourself. Play the situation in your mind like a movie. You play the main role and you write the script (it's true, by the way, you are the scriptwriter of your reality).

Think about everything from several angles. You and stress now. You and stress in a month. You and stress in a few years. Will you be worried about this situation in 3-4 years? Are there options to get out of it? Is it possible to survive it if you convince yourself that this is followed by boundless happiness?

Feel free to paint in your head the future that will follow a stressful situation. May it be a bright, full of joy and happiness life. And what is happening now will be much easier to survive if you assure yourself that only good things lie ahead.

Everything ingenious is simple! Subscribe to our articles that do not complex recipes happiness. Recommend us to those you love. We will meet very soon and bring with us new secrets of the ideal reality. See you soon!

Let's turn to active ways increase the overall stability of the human body. They can be divided into three groups:

The first group - includes methods using physical factors of influence - these are Physical Culture, hardening of the body, jogging, etc.

The second group - autogenic training, psychotherapy, hypnosis.

The third group of ways to increase the overall resistance of the organism is associated with biologically active substances.

The best way to get rid of protracted stress is to completely resolve the conflict, resolve differences, and make peace. If this is not possible, you should logically reassess the significance of the conflict, for example, look for excuses for your offender. Can be distinguished various ways reducing the significance of the conflict.

Its essence is to be able to benefit, something positive even from failure. The second method of reassurance is to prove to yourself that "it could have been worse."

One of better ways soothing is communication with a loved one, when you can, firstly, as they say, "pour out your soul."

When a person speaks out, his excitement decreases, and at this moment there is an opportunity to explain something to him, to calm him down, to direct him.

An important way to relieve mental stress is to activate a sense of humor. Laughter leads to a drop in anxiety; when a person laughs, his muscles are less tense (relaxation) and his heartbeat is normal.

Here are some ways to deal with stress:

relaxation;

concentration;

autoregulation of breathing.

Relaxation is a method by which you can partially or completely get rid of physical or mental stress. So, it is desirable to perform relaxation exercises in a separate room, without prying eyes. The purpose of the exercises is to completely relax the muscles.

To start the exercises, you need to take the starting position: lying on your back, legs apart, feet turned toes outward, hands lie freely along the body (palms up). The head is slightly thrown back. The whole body is relaxed, the eyes are closed, breathing through the nose.

Here are some examples of relaxation exercises:

• 1. Lie still for about 2 minutes, eyes closed. Try to imagine the room you are in. First, try to mentally go around the whole room (along the walls), and then make your way around the entire perimeter of the body - from head to heels and back.
• 2. Pay close attention to your breathing, passively aware that you are breathing through your nose. Mentally note that the inhaled air is somewhat colder than the exhaled. Focus on your breathing for 1-2 minutes.

Try not to think of anything else

3. Take a shallow breath and hold your breath for a moment. At the same time, sharply tighten all the muscles for a few seconds, trying to feel the tension in the whole body. Relax as you exhale. Repeat 3 times.

Then lie still for a few minutes, relaxing and focusing on the feeling of heaviness in your body. Enjoy this pleasant feeling.

Now do exercises for individual parts of the body - with alternating tension and relaxation.

4. Exercise for leg muscles. Tighten all the muscles of the legs at once - from the heels to the hips. For a few seconds, fix the tense state, trying to feel the tension, and then relax the muscles. Repeat 3 times.

Then lie still for a few minutes, completely relaxed and feeling the heaviness of your relaxed legs.

All sounds environment register in consciousness, but do not perceive.

The same applies to thoughts, however, do not try to overcome them, they only need to be registered.

In conclusion, mentally "run" through all the muscles of the body - is there even the slightest tension left somewhere. If so, try to take it off, as relaxation should be complete.

To complete the relaxation exercises, take a deep breath, hold your breath and momentarily tighten the muscles of the whole body: while exhaling, relax the muscles. After that, lie on your back for a long time - calmly, relaxed, breathing is even, without delay.

Now open your eyes, then close your eyes several times, open again and stretch sweetly after a pleasant awakening. Sit down very slowly, smoothly, without jerking. Then, just as slowly, without sudden movements, stand up, trying to maintain a pleasant feeling of inner relaxation for as long as possible.

Concentration.

The inability to concentrate is a factor closely related to stress. For example, most working women at home perform three functions: housewife, spouse and mother. Each of these functions requires a woman's concentration, utmost attention and, of course, full dedication.

So, we will designate an approximate order of performance of concentration exercises.

• 1. Try to ensure that there are no spectators in the room where you intend to practice.
• 2. Sit on a stool or regular chair - only sideways to the back so as not to lean on it. In no case should the chair be with a soft seat, otherwise the effectiveness of the exercise will decrease. Sit as comfortably as possible so that you can remain still for a certain amount of time.
• 3. Place your hands freely on your knees, close your eyes (they must be closed until the end of the exercise so that attention is not distracted by foreign objects - no visual information).
• 4. Breathe through your nose calmly, not tensely. Try to focus only on the fact that the air you breathe in is colder than the air you breathe out.
• 5. And now two options for concentration exercises:
  • a) concentration on the account.

Mentally count slowly from 1 to 10 and focus on this slow count. If, at some point, your thoughts begin to dissipate and you become unable to concentrate on the count, start counting from the beginning. Repeat the count for several minutes.

b) concentration on the word.

Choose a short (two-syllable is best) word that makes you positive emotions or with which pleasant memories are associated. Let it be the name of a loved one, or an affectionate nickname that your parents called you in childhood, or the name of your favorite dish. If the word is two-syllable, then mentally pronounce the first syllable on the inhale, the second on the exhale.

Focus on "your" word, which from now on will become your personal slogan with concentration. It is this concentration that leads to the desired side effect - the relaxation of all brain activity.

• 6. Perform relaxation-concentration exercises for several minutes. Practice for as long as it pleases you.
• 7. Having finished the exercise, run your palms over your eyelids, slowly open your eyes and stretch. Sit quietly in your chair for a few more moments. Note that you have succeeded in conquering absent-mindedness.
• - Autoregulation of breathing.

Under normal conditions, no one thinks or remembers about breathing. But when for some reason there are deviations from the norm, it suddenly becomes difficult to breathe. Breathing becomes difficult and heavy with physical exertion or in a stressful situation. And vice versa, with a strong fright, tense expectation of something, people involuntarily hold their breath (hold their breath).

The slower and deeper, calmer and more rhythmic we breathe, the sooner we get used to this way of breathing, the sooner it will become integral part our life.

Stress prevention methods.

• 1. Sit in a chair, relax and rest calmly.
• 2. Brew yourself strong tea or coffee.
• 3. Turn on the tape recorder and listen to your favorite music.
• 4. If your loved ones are at home, have tea or coffee with them and talk quietly about something.
• 5. Fill the bath with not very hot water and lie down in it. In the bath, do soothing breathing exercises.
• 6. Take a walk in the fresh air.
• 7. Put on a tracksuit, running shoes and run these 10 minutes.

If we suddenly find ourselves in a stressful situation (someone pissed us off, our boss scolded us, or someone at home made us nervous), we begin to experience acute stress. First you need to gather all your will into a fist and command yourself "STOP!" To drastically slow down the development of acute stress.

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3. Stress prevention methods.
Lifestyle is our daily life from early morning to late evening, every week, every month, every year. The components of an active and relaxing lifestyle are the beginning labor day, and diet, and physical activity, and the quality of rest and sleep, and relationships with others, and reaction to stress, and much more. It depends on us what our way of life will be - healthy, active or unhealthy, passive.

If we succeed in positively influencing our core life principles, to ensure that relaxation and concentration become an integral part of our lifestyle, then we will become more balanced and will respond more calmly to stressful factors. It is necessary to know that we are able to consciously influence certain processes occurring in the body, i.e. We have the ability to self-regulate.
There are four main stress prevention method using autoregulation: relaxation, anti-stress "remake" of the day, first aid for acute stress and auto-analysis of personal stress. The use of these methods, if necessary, is available to everyone. We have already talked about relaxation, so we will consider three other methods.

3.1. Anti-stress "alteration" of the day.
Very often, when returning home, people transfer their work activity, excitement to the family. What is needed to get rid of your daily impressions and, having crossed the threshold of the house, not to take out your bad mood on your family? After all, in this way we bring home stress, and the reason for everything is our inability to get rid of the impressions accumulated during the day. First of all, you need to establish a good tradition: after returning home from work or school, immediately relax.
Here are some recommended ways to relax in 10 minutes.
1. Sit in a chair, relax and rest quietly. Or, sit comfortably in a chair and take a relaxing "coachman's pose".
2. Make yourself some strong tea or coffee. Stretch them for 10 minutes, try not to think about anything serious during this period of time.
3. Turn on the tape recorder and listen to your favorite music. Enjoy these wonderful moments. Try to completely immerse yourself in the music, disconnecting from your thoughts.
4. If your loved ones are at home, have tea or coffee with them and talk quietly about something. Do not solve your problems immediately upon returning home: in a state of fatigue, weakness, this is very difficult, and sometimes impossible. You can find a way out of the impasse after a little time passes and the stress of the working day subsides.
5. Fill the bath with not very hot water and lie down in it. In the bath, do soothing breathing exercises. Take a deep breath through closed lips, lower your lower face and nose into the water and exhale very slowly. Try to exhale as long as possible (exhale with resistance). Imagine that with each exhalation, the total tension accumulated during the day gradually subsides.
6. Take a walk outside.
7. Put on a tracksuit, running shoes and run these 10 minutes.
It is very important that the initiative of such "remake" of the day comes from ourselves. It is necessary to warn our loved ones that in this short period of time we forget about our household duties and try to spend these 10 minutes with them. With a fresh mind, solving all domestic problems will require much less nervous and physical energy.

3.2. First aid for acute stress.
If we suddenly find ourselves in a stressful situation (someone made us angry, our boss scolded us, or someone at home made us nervous), we begin to experience acute stress. First you need to gather all your will into a fist and command yourself “STOP!” To drastically slow down the development of acute stress. To be able to get out of a state of acute stress, to calm down, you need to find effective method self-help. And then in a critical situation that can arise every minute, we can quickly orient ourselves by resorting to this method of helping with acute stress.
Here are some tips that can help you get out of a state of acute stress.
1. Antistress breathing. Slowly take a deep breath through your nose; at the peak of inhalation, hold your breath for a moment, then exhale as slowly as possible. It's a soothing breath. Try to imagine. That with each deep breath and long exhalation, you partially get rid of stressful tension.
2. Momentary relaxation. Relax the corners of your mouth, moisturize your lips. Relax your shoulders. Focus on your facial expression and body position: remember that they reflect your emotions, thoughts and inner state. It is only natural that you do not want others to know about your stressful state. In this case, you can change your facial and body language by relaxing your muscles and taking deep breaths.
3. Take a look around and carefully inspect the room in which you are. Pay attention to the smallest details even if you know them well. Slowly, without haste, mentally “sort through” all the objects one by one in a certain sequence. Try to fully focus on this "inventory". Mentally say to yourself: “Brown desk, white curtains, a red flower vase, etc. By focusing on each individual subject, you will be distracted from internal stressful tension, directing your attention to rational perception. environment.
4. If circumstances allow, leave the room in which you have experienced acute stress. Move to another where there is no one, or go outside where you can be alone with your thoughts. Mentally disassemble this room (if you went outside, then the surrounding houses, nature) “by the bones”, as described in paragraph 3.
5. Stand with your feet shoulder-width apart, lean forward and relax. Head, shoulders and arms hang freely down. Breathing calmly. Fix this position for 1-2 minutes, then very slowly raise your head (so that it does not spin).
6. Engage in some activity - no matter what: start washing clothes, washing dishes or doing cleaning. The secret of this method is simple: any activity, and especially physical labor, in a stressful situation acts as a lightning rod - it helps to distract from internal stress.
7. Put on some soothing music that you love. Try to listen to it, concentrate on it (local concentration). Remember that focusing on one thing contributes to complete relaxation, causes positive emotions.
8. Take a calculator or paper and pencil and try to calculate how many days you live in the world (multiply the number of complete years by 365, adding one day for each leap year, and add the number of days that have passed since last day birth). Such rational activity will allow you to switch your attention. Try to remember some particularly remarkable day in your life. Remember it in the smallest detail, without missing anything. Try to calculate how many days this day of your life was.
9. Talk on some abstract topic with any person who is nearby: a neighbor, a workmate. If there is no one around, call your friend or girlfriend on the phone. This is a kind of distraction activity that takes place "here and now" and is designed to force out of your mind the internal dialogue, saturated with stress.
10. Do some stress relief breathing exercises.
Now, having pulled yourself together, you can safely continue the interrupted activity.

3.3. Auto-analysis of personal stress.
Now let's look at how you can discover and explain your body's reactions to stressful situations. That is how you can define your personal stress. Understanding your own stressful situation is extremely important: firstly, the manifestation of stress in each person is individual; secondly, stress, as a rule, cannot have a single cause - there are always many such causes; thirdly, you will be able to find the most acceptable way out of the situation.
The most proven method of self-analysis of personal stress is the stress diary. This method is simple, but requires patience. For several weeks - if possible daily - it is necessary to make simple notes in the diary: when and under what circumstances signs of stress were found. It is better to write down your observations and feelings in the evening after work or before going to bed, when it is easier to remember the smallest details and details. If you don’t make notes at the end of the day, then the next day, in everyday worries and fuss, you will forget when and what happened.
Analyzing diary entries helps you quickly and easily determine which events or life situations contribute to stress. It is the regularly recurring situations described in the diary that can cause stress.
It is useful to write down your feelings immediately upon the onset of acute stress, so that you can analyze them later in a calm and balanced state.
If we scroll through our own notes and try to systematize them, we find that some of the main signs of stress are repeated: irritability, inability to concentrate, forgetfulness, frequent sighs, goosebumps, muscle tension, "unsettled legs" (not sitting still) feeling internal heaviness, dry mouth, restless sleep, fatigue, an inexplicable feeling of fear, bad mood, depression, frequent headaches (especially in the back of the head), joint pain, lack of appetite or, conversely, overeating, constipation, heart palpitations.
After analyzing the records, you can determine at what time of the day malaise most often occurs, whether it happens at work or when you return home. By keeping a stress diary, you can find out for yourself what hinders us in life, what causes our personal stress.

stressful lifestyle

Experiencing chronic unrelenting stress

Gets into one or more incessant stressful situations

Difficulty coping with stressful interpersonal relationships (eg, family difficulties, complications with spouse, boss, co-workers)

Engages in uninteresting, boring, annoying, or otherwise unpleasant and thankless work

Experiencing a constant lack of time, too much to do in a given period of time

Worried about potentially unpleasant upcoming events

Has unhealthy habits (e.g., eating, smoking, drinking, lacking exercise, in poor physical shape)

Absorbed in one life activity (eg, work, social activities, money making, solitude, or physical activity)

Finds it difficult to just have a good time, relax and enjoy some short-term work

Perceives the relationship between the sexes as unpleasant, ungrateful, or socially "programmed" (for example, through intrigue, the desire to "lure")

Perceives life as a serious difficult situation; no sense of humor

Accepts oppressive, thankless social roles

Perceives difficult or stressful situations passively; suffering in silence

Non-stress lifestyle

• Allows for "creative" stress during certain periods of strenuous activity
• Has "paths of salvation", allowing at least temporarily step back and relax
• Defends own rights and needs; establishes low-stress relationships of mutual respect; chooses friends carefully and develops relationships that are encouraging and peaceful
• Engage in interesting, rewarding, rewarding work that provides genuine rewards
• Maintains a stimulating workload where periods of overload and crisis are balanced by periods of "breathing space"
• Balances dangerous events with beneficial goals and positive events to strive for
• Keeps good physical form, eat well, use alcohol and tobacco very rarely or not at all
• Invests energy in various activities that generally bring a sense of satisfaction (e.g., work, social activities, recreation, solitude, cultural activities, family and close acquaintances)
• Finds pleasure in simple activities without feeling the need to justify feigned behavior
• Enjoys a full and vibrant sex life, directly expressing his "sexual appetite"
• Enjoys life in general; can laugh at himself; has a well developed sense of humor
• Leads a relatively role-free life; able to express natural needs, desires and feelings without justification
• Efficiently allocates time, avoids stressful situations

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Stress Prevention - 17 Ways to Protect Yourself From Stress

Stress prevention is an important condition for maintaining emotional health. And it's important to follow general principles to increase the level of resistance to stressful situations. This will prolong your life and increase its level several times. Here are ways to control unpleasant experiences:

1. Take things easy.

You should not take everything to heart and worry about every little thing. Learn to calmly perceive any events in your life. Imagine that you are a sieve, or a cloud, and all stresses pass through you without leaving a trace.

2. Learn positive thinking

If you are overwhelmed by stress, positive thinking will help you. Its essence is that you need to concentrate on positive thoughts and memories.

3.Use switching ways

Are you having unpleasant thoughts? Don't give them power. Switch. Shift your focus to the outside world. See what makes you happy. Concentrate on what you see and hear in this moment.

4. Get rid of negative emotions

Suppressed emotions increase stress and can lead to depression. So let's get them out. Naturally, this must be done in a positive way. So as not to harm others. For example, beat pillows or engage in forgiveness.

5. Laugh more

Laughter is the best stress reliever. Don't neglect her. Watch comedies, use laughter therapy, smile at passers-by.

Sports help to cope with stress. So if you want to keep emotional health subscribe to your favorite sports section and enjoy regular workouts.

7. Be grateful for what you have

Gratitude is very good way stress prevention. Instead of constant dissatisfaction, you will begin to enjoy what you have.

8. Relax

This method is very useful. All doctors and psychologists recommend daily autogenic training for 10-30 minutes to prevent stress.

Video for relaxation:

9. Take a trip

A friend of mine experienced chronic stress related to anxiety about her health and being fired from her job. Her lover gave her a ticket to Mexico. After her return, she is unrecognizable. She left all the stresses in another country. Give it a try if you love to travel.

By the way, it is not necessary to go to another country, you can do tourism even in your hometown.

10. Take baths

An excellent remedy for relaxation. Especially with essential oils.

11. Be outdoors

12. Use self-hypnosis

Choose a suitable affirmation for yourself and say it out loud or to yourself as often as possible, tuning in to the desired wave. For example, if you are worried at work, you can say the following formula: "Inside and around me, peace and harmony."

13. Find a hobby

A favorite hobby is a great stress reliever. So ask yourself: What do I like to do? Perhaps write poetry, cook culinary masterpieces or study psychology. Got the answer. Fine. And now, without delay, proceed to an interesting lesson.

14. Make a list of what makes you happy

Take a few minutes to write down your favorite pastimes that make you happy. These classes are your salvation from stress.

14. Dream and fantasize

In positive psychology, there is a technique called Visualization. Its essence is that you dream about what you want, do it with pleasure and in the present tense. And then you get what you drew in your imagination.

16. Keep a diary

The diary helps to understand yourself, analyze your life and find a way out. difficult situations. And also keeping records has the function of a psychotherapist, you write about what worries you, and it becomes easier for you.

17. Consult a psychologist

If your nerve strength is running out and nothing pleases you, consult a psychologist. Thank God, there are now enough professionals in this field who can help you cope with stress.

Stress Prevention Methods

The way of life of a particular person is all his actions during the day, month and in general throughout his life. The concept of lifestyle includes many components, including how he starts his morning, work activities, the nature of nutrition, physical activity, relationships with others, reaction to stress and much more. The way of life depends on each specific person, whether he will be healthy, active or unhealthy, passive. There are 3 other methods.

Anti-stress remake of the day. In everyday life, many of us regularly make the same mistake: after returning home after intensive work or school activities, we continue to be in a state of excitement, nervousness and at home. As a result, even those family members who had a relatively calm day are exposed to those stressors that one of them could not get rid of. At home, everyone wants and should be themselves and should not interfere with other family members. The hearth should be the most comfortable place for a person, he should always be sure of this. With this in mind, it is easy to understand that the habit of bringing stress home destroys the family, turns the home into another battlefield, and further exacerbates the stressful situation. Therefore, when coming home after a busy day full of various events, it is advisable to spend a small amount of time (10–15 minutes) on relaxation exercises.

Examples of relaxation exercises
1. You need to sit in a chair, relax and rest quietly, without thinking about anything. If it is not possible to sit in a chair, you can sit comfortably on a chair, taking a relaxing "coachman's pose".
2. Slowly, emphasizing each step of the action, brew strong tea or brew aromatic coffee, depending on your own preferences. Stretch the process of drinking a drink for 10 minutes, savoring and not thinking about anything serious at this moment.
3. Turn on your favorite music and listen to it with your eyes closed, surrendering to pleasant memories.
4. Take a bath, it should not be hot, its temperature should be comfortable. If a person is accustomed to using aromatic salts, you can add them, having previously familiarized yourself with the features of the action of these particular salts, they should not be stimulating.
5. Take a walk in the fresh air, it is desirable that the surrounding landscape is pleasing to the eye.
6. Put on a tracksuit and sneakers and do a short ten-minute jog.

The listed exercises are elementary, which one to prefer depends on personal characteristics, tastes and preferences, but any of them will help to cope with stress, as it switches attention and thoughts to another type of activity, at least for a short period of time.

First aid for acute stress
Acute stress develops if a person suddenly finds himself in a stressful situation (reprimand at work, an impartial statement by a colleague, a quarrel at home, unexpected news of an illness or other trouble of someone close). At the first stage, a person needs to understand that he starts stress, only after that he will be able to start conscious actions to prevent it. further development. With an effort of will, it is necessary to stop your own further entry into a stressful state. To get out of a state of acute stress, it is necessary to choose an individual method of self-help. In most cases, those who use such techniques have a universal method for various stressful situations. Knowing this method and being confident in it, a person in a critical situation will be able to quickly orient himself and effectively help himself.

Below are the most common self-help techniques.
1. Anti-stress breathing. First, take a deep breath through the nose, after a deep breath, hold your breath for 1 second, then make a long slow exhalation.
2. Minute relaxation. Relax the corners of your mouth, lick your lips, relax your shoulders, looking in the mirror, focus on your facial expression and body position, while remembering that the face and body express emotions, thoughts, internal state.
3. Once in a state of acute stress, consciously try to slow down the immediate rash reaction, then carefully look around, carefully inspect the surrounding room. When examining, pay attention to the smallest details, even if they are well known. Slowly, without haste, it is necessary to mentally sort through all the objects one by one in a certain sequence (by size, by color, or by any other feature). All attention should be absorbed by such an "inventory". It is mentally necessary to pronounce descriptions of what is the subject of an “inventory”: “a brown desk, white curtains, a red flower vase”, etc. As a result of such actions, a person is distracted from internal stressful tension, focusing on a specific objective and figurative perception of the environment. reality.
4. Use every opportunity to leave the area where the stress occurred, go to another room where there are no people, or go out into the fresh air, i.e. find yourself where you can calmly think, so that no one is distracting and not being witness to reflection. After that, you need to change the situation.
5. If the situation allows, it is necessary to engage in a completely different activity than the one in which the person was engaged at the time of the onset of stress. Suitable for washing clothes, washing dishes, cleaning. The secret of this method is simple: any activity, especially associated with physical labor, performs the function of a lightning rod - it helps to distract from internal stress.
6. Turn on soothing music, the one that you like. You need to listen to music carefully, concentrating on it. Concentration on one thing is called local concentration, it contributes to complete relaxation, causes positive emotions.
7. Turn to any stranger who is nearby and talk with him on any topic that is not related to the stressful situation. Such a maneuver is distracting, it switches the mind to completely different events and displaces emotions and thoughts associated with stress.

Auto-analysis of personal stress
To use this method of dealing with stress, one must learn to identify one's own individual reactions to a stressful situation and differentiate them from other physiological and psychological manifestations. The simplest and effective method at the moment is keeping a stress diary. The method is very simple and interesting, given that most people kept diaries at one time or another in their lives. However, the method requires some patience, as the entries must be regular over a period of time. Every day for a month, the diary reflects the circumstances that led to the stressful situation, and their own feelings about it. To keep records, it is better to allocate a certain time at the end of the day and it is better to take notes at home in the evening, in calm environment it is easier to concentrate and remember the smallest details, since in the subsequent analysis any minor detail may turn out to be important. If for some reason the regularity of records is often disturbed, it is better not to use them for analysis, since events described not immediately, but a day or more after their occurrence, may not look reliable enough. In this case, writing a diary is better to postpone a little in time. Analysis of records should be carried out after the allotted time (one month or several weeks) has elapsed. As a result of the analysis, it is possible to identify the factors that most often lead to a stressful situation, especially if it was possible to make notes immediately after the onset of stress. Next, you should analyze and identify the main signs of a stressful state that are repeated most often. In the same individual, the signs of stress are usually identical regardless of the situation that led to the stress: irritability, lack of concentration, absent-mindedness, trembling in the limbs, reddening of the face, sweating, feeling short of breath, dry mouth, etc. Analysis of the records will also help to identify, in What time of day do stressful situations happen more often, whether it happens at home, at work or somewhere else. In general, the stress diary allows you to establish the causes, circumstances, individual manifestations and other personal characteristics of the stress of each individual.

Way out of stress: how to relieve stress

In today's world, almost everyone is stressed. There are many reasons for such a state of affairs. You always need to respond correctly to what is happening to you, find a way out of stress and not succumb to the negative influence of the environment.

There are several signs of stress:

memory impairment;

lack of sense of humor;

loss of taste for food;

increased excitability;

fatigue often occurs;

frequent headaches;

an inferiority complex arises;

feeling of disrespect for oneself;

constant conflicts.

If you have several of these signs, and do not want to turn to a professional for help, then you can go the other way and find ways to deal with stress on your own.

Chronic stress can provoke serious health problems: decreased immunity, increased blood pressure, etc.

Ways to deal with stress

Using methods of dealing with it in everyday life, undesirable consequences can be avoided.

Eat right

In order for the body to receive more of the hormone of happiness - serotonin, eat almonds, chocolate and more bananas, this will minimize the effects of stress.

Healthy sleep

During overwork, it is difficult for the body to cope with fatigue, so proper sleep is very important. If you find it hard to fall asleep, turn on calm, quiet music or brew herbal tea.

Pets

Studies show that people who have pets are less prone to chronic stress.

Rest

Human psychology is arranged in such a way that during stressful situations we want to relax all day long lying on the couch watching TV and not getting up anywhere. However, psychologists say that you need to relax actively. A trip to the sea or a vacation with family in nature will relieve you of stressful tension.

Yoga and breathing exercises

These methods will help to relax to the maximum, concentrating on internal sensations. And yoga classes will relieve heaviness in the muscles and strengthen them.

Communication with children and loved ones

Shopping and personal care

Women are very fond of these methods of relieving stress. Shopping for things and visiting beauty salons or SPA-salons will bring a lot of pleasure and help to relax.

go in for sports

It will help in the fight against stress, overexertion and in maintaining good health. Extreme sports can also relieve stress.

Color therapy and aromatherapy

Jasmine, cypress and lavender oils are good for calming the nervous system. The psychology of color perception is also very important. Red color gives the body a surge of strength, thereby stimulating nervous system. White, green and blue colors have a calming effect on the nervous system and fight stress well.

smile more often

A person is less susceptible to the effects of stress if he fully enjoys life. Even the people you meet along the way will react positively to you.

positive attitude

Look at the world with positivity and optimism, this will make it easier to experience negative moments in life.

New impressions

Most often, stress occurs with a monotonous and monotonous lifestyle. To make life more interesting, and you get the maximum of new experiences, visit water parks, museums, exhibitions, go to theaters and cinemas more often.

Relaxation

This method perfectly activates the nervous system and regulates psychological arousal and mood, allowing you to relieve muscle and psychological tension caused by stress.

Several physical exercises

1. Lying on your stomach, bend your spine well, raising your head and hips as high as possible. Stay in this position for 1 minute and breathe slowly.
2. Sitting on your heels, and grabbing them with your hands, lift your pelvis forward and up. Stay in this position for 2-3 minutes. Breathing should be slow and deep. Then slowly return to the starting position on your heels.
3. Lying on your back, put your legs behind your head. Heels should be together, legs straight, and pull socks to the floor. Hold for 5 minutes and lower yourself slowly to the floor, relaxing your whole body.
4. Lie on your back with your legs raised to 90°, slowly lift your torso off the floor, grabbing your back with your hands and leaning on your elbows. Place your chin on your chest and remember to breathe deeply and slowly.

Other ways to relieve stress

Tonic or relaxing baths will help relieve the overall stress of the body. You need to lie in the bath calmly, putting a towel under your head and relaxing your muscles. The heart area and neck should be under water. After this procedure, lie down or sit for about an hour.

In stressful situations, people often blame themselves or someone else, such is human psychology, but this should not be done. Remember, any situation is fixable. Ask loved ones to help you. Try to understand the reasons for what happened and reconsider your attitude to what happened so that this does not happen again in the future.

The psychology of experiencing is such that if you do not get rid of it, then stressful tension and further aggravation of stress are guaranteed to you. So try to be less distracted by various failures and devote more time to yourself, your family, relatives and friends. Know how to relax, be outdoors more often, and no stress can spoil your health and your life.

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 fear, uncertainty about tomorrow, 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:

1. 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.
2. 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.
3. 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:

1. 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.
2. 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.
3. 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.
4. 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 normal life. The ability to notice the good is a great defense against stress.
5. Making plans for the day. Doing everyday things helps to put your thoughts in order. Especially good to do 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:

1. 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 information (books, newspapers, phone). This is necessary so that a person can completely isolate himself from the outside world for a specific period of time.
2. 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. 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.
3. 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.
4. 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.
5. 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 in 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:

1. Avoid loneliness. Because that way you won't be left alone with negative thoughts.
2. Get exercise. It is not necessary to choose an active sport, you can increase physical activity gradually.
3. 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.
4. Change living conditions. For some, the only way to cope with depression is a change of scenery.
5. You need to stop feeling sorry for yourself. It should be understood that in life there are both bad and good moments, and it is not necessary 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.

With the transition to complex automation of production, the role of a person as a subject of labor and management increases. A person is responsible for the efficient operation of the entire technical system, and a mistake made by him can lead in some cases to very serious consequences.

The study and design of such systems created the necessary prerequisites for the unification of technical disciplines and the sciences of man and his labor activity, led to the emergence of new research tasks. These are tasks related to the description of the characteristics of a person as a component of an automated system. It's about about the processes of perception of information, memory, decision-making, studies of movements, problems of motivation, readiness for activity, stress.

One of the most common types of affects today is stress.

IN modern life stress plays a significant role. They affect a person's behavior, his performance, health, relationships with others and in the family.

What is stress, how does it arise, how does it affect the human body and how to deal with it?

Stress is a state of excessively strong and prolonged psychological stress that occurs in a person when his nervous system receives an emotional overload.

The most widely used definition is:

“Stress is a tense state of the human body, both physical and mental.” Stress is present in the life of every person, since the presence of stress impulses in all areas human life and activities, no doubt.

Any event, fact or message can cause stress, i.e. become a stressor. Stressors can be a variety of factors: microbes and viruses, various poisons, high or low temperature environment, trauma, etc. But it turns out that any emotiogenic factors can be the same stressors, i.e. factors affecting the emotional sphere of a person. This is all that can excite us, misfortune, a rude word, an undeserved insult, a sudden obstacle to our actions or aspirations. At the same time, whether this or that situation will cause stress or not depends not only on the situation itself, but also on the person, her experience, expectations, self-confidence, etc. Particularly important, of course, is the assessment of the threat, the expectation of dangerous consequences, which the situation contains.

This means that the very occurrence and experience of stress depends not so much on objective as on subjective factors, on the characteristics of the person himself: his assessment of the situation, the comparison of his strengths and abilities with what is required of him, etc.

Stressful situations arise both at home and at work. From a management perspective, the most interesting are the organizational factors that cause stress in the workplace. Know these factors and pay special attention to them. This will help prevent many stressful situations and increase the efficiency of managerial work, as well as achieve the goals of the organization with minimal psychological and physiological losses of personnel. After all, stress is the cause of many diseases, which means it causes significant harm to human health, while health is one of the conditions for success in any activity. Therefore, the work also considers personal factors that cause stress. In addition to the causes of stress, the stress state of the body is analyzed - stress tension, its main signs and causes.

Translated from English, stress is pressure, pressure, tension. According to G. Selye, stress is a non-specific (i.e., the same to various influences) response of the body to any requirement presented to it, which helps it adapt to the difficulty that has arisen, to cope with it. Any surprise that disrupts the usual course of life can be a cause of stress. At the same time, as G. Selye notes, it does not matter whether the situation we are faced with is pleasant or unpleasant. What matters is the intensity of the need for adjustment or adaptation. As an example, the scientist cites an exciting situation: a mother who was informed of the death of her only son in battle experiences a terrible mental shock. If many years later it turns out that the message was false and the son suddenly enters the room unharmed, she will feel the greatest joy.

The specific results of the two events - grief and joy - are completely different, even opposite, but their stressful effect - the non-specific requirement of adaptation to a new situation - may be the same.

Difficult to find scientific term, which would be used as often as the word "stress". By using this term, people usually mean that they are in a state of nervous tension, that they are tired or depressed. Meanwhile, stress is not at all a “painful” condition, but a means by which the body fights against undesirable influences.

Sometimes stress can be useful, as it helps to use the resources of the body if necessary. But excessive stress leads to exhaustion, which can cause physical and mental illness. Very often people go to the doctor with complaints of physical ailments, while the real cause of their condition is stress. Stress is among the top ten causes of disease.

The most painful and dangerous is traumatic stress, which occurs as a result of life-threatening events such as wars, natural disasters, car accidents, criminal violence, etc.

Stress is a common and common occurrence. We all experience it at times—perhaps as an empty feeling in the back of our stomach when we stand up to introduce ourselves in class, or as increased irritability or insomnia during an exam session. Minor stresses are inevitable and harmless. Excessive stress is what creates problems for individuals and organizations. Stress is an integral part of human existence, you just need to learn to distinguish between an acceptable degree of stress and too much stress. Zero stress is impossible.

Currently, scientists distinguish between eustress (positive stress, which is combined with a desired effect and mobilizes the body) and distress (negative stress with an undesirable harmful effect). Eustress activates cognitive processes and processes of self-consciousness, comprehension of reality, memory. Distress that occurs in the work environment tends to extend to non-working hours. Such an accumulated consequence is difficult to compensate during leisure hours, it must be compensated during working hours.

In the inner square, the very essence of our existence is indicated, which is called "I am strength", "mental strength", psychic energy, or internal resources. This is what allows the individual to overcome the crises of life, which determines the intensity of resistance to stress. A decrease in the resource contributes to an increase in vulnerability to various stress-related disorders, such as anxiety, fear, despair, and depression.

The next area is intrapersonal stress. Most of our demands on the outside world and its effects on us are related to this kind of stress. This area is, as it were, a centrifugal force that influences all spheres of our life. If we are not at peace with ourselves, then our inner confusion, experience manifests itself in a negative attitude, impacts on the outside world and disrupts interpersonal relationships. This category of stress includes such events as unfulfilled expectations, unfulfilled needs, senselessness and aimlessness of actions, painful memories, inadequate assessment of events, etc.

The area of ​​interpersonal stress interacts with certain areas of life. Since each person has to constantly solve a variety of social issues in their activities, interaction with other people and its assessment have a significant impact on our perception, experience, attitude to events and are problems of relations between people.

Personal stress has to do with what an individual does and what happens to him when he does not perform, violates certain prescribed social roles, such as the role of a parent, husband, employee, etc. It manifests itself in connection with such phenomena as poor health, bad habits, sexual difficulties, boredom, aging, retirement.

Family stress includes all the difficulties in maintaining a family and relationships in it - housework, marital problems, conflicts between generations, living with young people, illness and death in the family, alcoholism, divorce, etc.

Work stress is usually associated with a heavy workload, lack of self-control over the result of work, role uncertainty and role conflict. Poor job security, unfair assessments of work, violation of its organization can become a source of stress.

Social stress refers to problems that large groups of people are experiencing, such as economic recession, poverty, bankruptcy, racial tension and discrimination.

Environmental stress is caused by exposure to extreme environmental conditions, the expectation of such exposure or its consequences - air and water pollution, severe weather conditions, unfriendly neighbors, crowding, high noise levels, etc.

Financial stress is self-explanatory. Inability to pay bills, non-coverage of expenses with income, difficulties in obtaining debt, inconsistency in the level of salary for results of work, the occurrence of additional and financially unsecured expenses, these and other circumstances can cause stress.

Intrapersonal stress deserves detailed consideration, not only because it has received insufficient attention, but also because it can be projected onto various life events and influence the attitude towards them and the behavior of the individual.

The concept of frustration is close to the concept and state of stress. The term itself (from lat. frustratio - deceit, disorder) is a human condition caused by objective insurmountable (or subjectively perceived as such) difficulties that arise on the way. Frustration is experienced as tension, anxiety, despair, anger, which cover a person when, on the way to achieving a goal, he encounters unexpected obstacles that interfere with the satisfaction of a need.

Frustration thus creates, along with the original motivation, a new, protective motivation aimed at overcoming the obstacle that has arisen. Former and new motivation realized in emotional reactions.

The most common reaction to frustration is the emergence of aggressiveness, most often directed at obstacles. The proper response to an obstacle is to overcome or bypass it if possible; aggressiveness, quickly turning into anger, manifests itself in violent and inadequate reactions: insult, physical attacks on a person (pinch, beat, push) or an object (break it).

In some cases, the subject responds to the frustration by leaving (for example, leaving the room), accompanied by aggressiveness that is not overtly shown.

Frustration entails emotional disturbances only when there is an obstacle to strong motivation. If a child who has begun to drink is taken away from the nipple, he reacts with anger, but at the end of suckling there are no emotional manifestations.

Research shows that physiological signs of stress include ulcers, migraines, hypertension, back pain, arthritis, asthma, and heart pain. Psychological manifestations include irritability, loss of appetite, depression and decreased interest in interpersonal and sexual relationships, etc.

At present, no one doubts that under stress (whether it be illness, pain, physical suffering or emotional shock - strong, weak, long-term, short-term), the most complex nervous mechanisms are activated.

Suppose there was a quarrel or some unpleasant event: a person is excited, cannot find a place for himself, he is gnawed by unfair resentment, annoyance due to the fact that he could not behave correctly, he could not find words. He would be glad to be distracted from these thoughts, but again and again scenes of what happened appear before his eyes; and again a wave of resentment and indignation rolls over.

There are three physiological mechanisms of such stress.

Firstly, an intense persistent focus of excitation, the so-called dominant, has formed in the cerebral cortex, which subjugates all the activity of the body, all the actions and thoughts of a person. This means that in order to calm down, it is necessary to eliminate, defuse this dominant, or create a new, competing one. All distractions (reading an exciting novel, watching a movie, switching to doing what you love) are actually aimed at creating a competing dominant. The more exciting the business that an upset person is trying to switch to, the easier it is for him to create a competing dominant. That is why it does not hurt each of us to have some kind of hobby that opens the way to positive emotions.

Secondly, after the appearance of the dominant, a special chain reaction develops - one of the deep structures of the brain, the hypothalamus, is excited, which causes the nearby special gland - the pituitary gland - to secrete a large portion of adrenocorticotropic hormone (ACTH) into the blood. Under the influence of ACTH, the adrenal glands release adrenaline and other physiologically active substances (stress hormones), which cause a multilateral effect: the heart begins to contract more often and stronger (remember how it jumps out of the chest with fear, excitement, anger), blood pressure rises (that's why may have a headache, have a heart attack, become more likely to breathe). In this phase, conditions are prepared for intense muscle load. But modern man, unlike the primitive one, after stress, it usually does not use the accumulated muscle energy, therefore biologically active substances circulate in its blood for a long time, which do not allow either the nervous system or internal organs to calm down. It is necessary to neutralize stress hormones, and the best helper here is physical education, intense muscle load.

Thirdly, due to the fact that the stressful situation remains relevant (after all, the conflict was not resolved safely and some need remained unsatisfied, otherwise there would be no negative emotions), impulses supporting activity of the dominant, and stress hormones continue to be released into the blood. Therefore, it is necessary to reduce the significance of this unfulfilled desire for oneself, or else to find a way for its realization.

By reducing the efficiency and well-being of the individual, excessive stress is costly for organizations. Many employee problems that affect both their earnings and performance, as well as the health and well-being of employees, are rooted in psychological stress. Stress directly and indirectly increases the costs of achieving organizational goals and reduces the quality of life for a large number workers.

Stress can be caused by factors related to the work and activities of an organization or events in a person's personal life.

Factors within the organization that cause stress.

• 1. Overload or too little workload, i.e. a task to be completed within a specific period of time.
• 2. Role conflict. Role conflict occurs when conflicting demands are placed on an employee.
• 3. Uncertainty of roles. Role ambiguity occurs when an employee is unsure of what is expected of him.
• 4. Uninteresting work.

Stress can result from poor physical conditions, such as fluctuations in room temperature, poor lighting, or excessive noise. Wrong balances between authority and responsibility, poor communication channels within the organization, and unreasonable demands from employees on each other can also cause stress.

The ideal position would be when the performance is at the highest possible high level and stress as low as possible. To achieve this, leaders and other employees of the organization must learn to deal with stress in themselves. How to manage to increase productivity and reduce stress levels?

People suffering from excessive stress at work can try the following methods.

• 1. Develop a system of priorities in your work. Rate your work as follows: “must be done today”, “done later this week”, and “done when I have time”.
• 2. Learn to say "no" when you reach the limit beyond which you can no longer take on more work. Explain to your boss that you understand the importance of the assignment. Then describe the specific priority work you are currently working on. If he insists on doing a new task, ask what work you should put off until the new task is completed.
• 3. Build a particularly effective and trustworthy relationship with your boss. Understand his problems and help him understand yours. Teach your boss to respect your priorities, your workload, and give sound assignments.
• 4. Disagree with your manager or anyone who starts making conflicting demands (role conflict). Explain that these demands are pulling you in opposite directions. Ask for a meeting with all stakeholders to clarify the issue. Don't take an accusatory-aggressive stance; just explain what specific problems conflicting requirements create for you.
• 5. Let your manager or staff know when you feel that the expectations or standards for evaluating your assignment are not clear (role ambiguity). Tell them that you are somewhat unsure about a number of specific assignment-related questions and would like to be able to discuss these questions with them.
• 6. Discuss feelings of boredom or lack of interest in work with your supervisor. Again, don't get into the position of complaining. Explain that you are a supporter of demanding work and would like to be able to take part in other activities.
• 7. Find time each day to disconnect and rest. Close the door for five minutes every morning, lift your feet up and rest on something, relax completely and put the work out of your head. Turn to pleasant thoughts or images to refresh your mind. Leave the office from time to time to change the situation or train of thought. Don't dine there and don't stay long after you should be on your way home or doing other work.

Other factors associated with lowering the likelihood of stress include proper nutrition, keeping fit through exercise, and achieving overall balance in life.

So, stress is a tense state of the body, i.e. non-specific response of the body to the demand presented to it (stressful situation). Under the influence of stress, the human body experiences stress tension. Consider the various states of a person that can signal the presence of internal tension in the body. Conscious assessment is able to transfer these signals from the emotional sphere (feelings) to the rational sphere (mind) and thereby eliminate the undesirable state.

Signs of stress

• 1. Inability to focus on something.
• 2. Too common mistakes at work.
• 3. Memory worsens.
• 4. Too often there is a feeling of fatigue.
• 5. Very fast speech.
• 6. Thoughts often disappear.
• 7. Quite often there are pains (head, back, stomach area).
• 8. Increased excitability.
• 9. Work does not bring the same joy.
• 10. Loss of sense of humor.
• 11. The number of cigarettes smoked is sharply increasing.
• 12. Addiction to alcoholic beverages.
• 13. Constant feeling of malnutrition.
• 14. Appetite disappears - the taste for food is generally lost.
• 15. Inability to finish work on time.

If we have found signs of stress in the body, then it is necessary to carefully study its causes.

Causes of stress.

• 1. Much more often we have to do not what we would like, but what is necessary, which is part of our duties.
• 2. Constantly there is not enough time - we do not have time to do anything.
• 3. Something or someone is pushing us, we are constantly in a hurry somewhere.
• 4. It begins to seem that everyone around is caught in the grip of some kind of internal tension.
• 5. We constantly want to sleep - we just can’t get enough sleep.
• 6. We dream too much, especially when we are very tired during the day.
• 7. We smoke a lot.
• 8. Drinking more alcohol than usual.
• 9. We don't like almost anything.
• 10. At home, in the family - constant conflicts.
• 11. There is a constant feeling of dissatisfaction with life.
• 12. We make debts without even knowing how to pay them off.
• 13. An inferiority complex appears.
• 14. There is no one to talk to about your problems, and there is no particular desire.
• 15. We do not feel respect for ourselves - neither at home nor at work.

Probably not all causes of stressful tension are listed here. Each person must independently analyze his condition and identify the causes of stress, possibly characteristic only for his body (from the point of view of his personal feelings).

Ways to get out of stress. Let's go back to the definition of stress. Translated from in English the word "stress" means "pressure, pressure, tension." A encyclopedic Dictionary gives the following interpretation of stress: "The set of protective physiological reactions that occur in the body of animals and humans in response to the impact of various adverse factors (stressors)".

The Canadian physiologist Hans Selye was the first to define stress. According to his definition, stress is everything that leads to rapid aging of the body or causes disease. The question arises, how can the human body resist and manage stress?

What is the opposite of stress?

Let us turn to active ways to increase the overall stability of the human body. They can be divided into three groups:

The first group - includes methods using physical factors of influence - this is physical culture, hardening of the body, jogging, etc.

The second group - autogenic training, psychotherapy, hypnosis.

The third group of ways to increase the overall resistance of the organism is associated with biologically active substances.

The beginning of this phenomenon goes back to ancient times, and the scale is amazing.

The spread of coca in South America (XIV century) and opium in the Middle East (XVII century) occurred during a critical period when famine raged in these parts of the Earth. Attempts to treat depression (influence low mood) date back to ancient times: back in the 8th century. BC, the Assyrians used cocaine leaves to "create satiety in the hungry, strength in the weak, and forgetfulness of adversity"

Alcohol also has a certain attractive power, which lies in its peculiarities of action on the human psyche. The effects of alcohol are varied. Moderate and episodic alcohol use improves mood, alleviates anxiety, anxiety, tension, makes a person more sociable, contact.

Having an anti-stress effect, alcohol, obviously, should have a certain effect on the central nervous system, although there is practically not a single system, not a single organ in the human body that would not undergo changes under the influence of systematic alcohol intake.

Thus, there is no doubt that alcohol is not a cure for a stressor, but a very dangerous thing. Having dulled the feeling of negative emotions somewhat, they run the risk of falling into the networks of chronic alcoholism, which is incommensurably worse than any stressor.

The best way to get rid of protracted stress is to completely resolve the conflict, resolve differences, and make peace. If this is not possible, you should logically reassess the significance of the conflict, for example, look for excuses for your offender. There are various ways to reduce the significance of the conflict. The first of them can be characterized by the word "but" Its essence is to be able to benefit, something positive, even from failure. The second method of reassurance is to prove to yourself that "it could have been worse." Comparison of one's own hardships with someone else's even greater grief ("and the other is much worse") allows you to steadfastly and calmly respond to failure. interesting way soothing like "green grapes » : like a fox from a fable, tell yourself that "what I just unsuccessfully strived for is not as good as it seemed, and therefore I do not need it."

One of the best ways to calm down is communication with a loved one, when you can, firstly, as they say, “pour out your soul”, i.e. defuse the focus of excitation; secondly, switch to an interesting topic; thirdly, to jointly find a way to a successful resolution of the conflict, or at least to reduce its significance.

When a person speaks out, his excitement decreases, and at this moment there is an opportunity to explain something to him, to calm him down, to direct him. The need to defuse emotional tension in movement is sometimes manifested in the fact that a person rushes around the room, tears something. In order to quickly normalize your condition after troubles, it is useful to give yourself increased physical activity.

An important way to relieve mental stress is to activate a sense of humor. The essence of a sense of humor is not to see and feel the comic where it is, but to perceive as comic what pretends to be serious, i.e. be able to treat something exciting as unimportant and unworthy of serious attention, be able to smile or laugh in a difficult situation. Laughter leads to a drop in anxiety; when a person laughs, his muscles are less tense (relaxation) and his heartbeat is normal. In its functional significance, laughter is so powerful that it is even called "stationary jogging."

Possible ways to deal with stress:

• 1. relaxation;
• 2. concentration;
• 3. autoregulation of breathing.

Stress prevention methods. Lifestyle is our daily life from early morning until late at night, every week, every month, every year. The components of an active and relaxing lifestyle are the beginning of the working day, and the diet, and physical activity, and the quality of rest and sleep, and relationships with others, and the reaction to stress, and much more. It depends on us what our way of life will be - healthy, active or unhealthy, passive.

If we manage to positively influence our basic life principles, to ensure that relaxation and concentration become an integral part of our lifestyle, then we will become more balanced and will respond more calmly to stressful factors. It is necessary to know that we are able to consciously influence certain processes occurring in the body, i.e. We have the ability to self-regulate.

There are four main methods of stress prevention through autoregulation: relaxation, anti-stress “remake” of the day, first aid for acute stress, and self-analysis of personal stress. The use of these methods, if necessary, is available to everyone. We have already talked about relaxation, so we will consider three other methods.

Very often, when returning home, people transfer their work activity, excitement to the family. What is needed to get rid of your daily impressions and, having crossed the threshold of the house, not to take out your bad mood on your family? After all, in this way we bring home stress, and the reason for everything is our inability to get rid of the impressions accumulated during the day. First of all, you need to establish a good tradition: after returning home from work or school, immediately relax.

Sit in a chair, relax and rest quietly. Or, sit comfortably in a chair and take a relaxing "coachman's pose".

Make yourself some strong tea or coffee. Stretch them for 10 minutes, try not to think about anything serious during this period of time.

Turn on the tape recorder and listen to your favorite music. Enjoy these wonderful moments. Try to completely immerse yourself in the music, disconnecting from your thoughts.

If your loved ones are at home, have tea or coffee with them and talk quietly about something. Do not solve your problems immediately upon returning home: in a state of fatigue, weakness, this is very difficult, and sometimes impossible. You can find a way out of the impasse after a little time passes and the stress of the working day subsides.

Fill the bath with not very hot water and lie down in it. In the bath, do soothing breathing exercises. Take a deep breath through closed lips, lower your lower face and nose into the water and exhale very slowly. Try to exhale as long as possible (exhale with resistance). Imagine that with each exhalation, the total tension accumulated during the day gradually subsides.

Take a walk outside.

Put on a tracksuit, running shoes and run these 10 minutes.

It is very important that the initiative of such "remake" of the day comes from ourselves. It is necessary to warn our loved ones that in this short period of time we forget about our household duties, and try to spend these 10 minutes with them. With a fresh mind, solving all household problems will require much less nervous and physical energy.

If we suddenly find ourselves in a stressful situation (someone pissed us off, our boss scolded us, or someone at home made us nervous), we begin to experience acute stress. First you need to gather all your will into a fist and command yourself “STOP!” To drastically slow down the development of acute stress. To be able to get out of a state of acute stress, to calm down, you need to find an effective way of self-help, your own method. And then in a critical situation that can arise every minute, we can quickly orient ourselves by resorting to this method of helping with acute stress.

Now let's look at how you can discover and explain your body's reactions to stressful situations. That is how you can define your personal stress. Understanding your own stressful situation is extremely important: firstly, the manifestation of stress in each person individually; secondly, stress, as a rule, cannot have a single cause - there are always many such causes; thirdly, you will be able to find the most acceptable way out of the situation.

The most proven method of self-analysis of personal stress is the stress diary. This method is simple, but requires patience. For several weeks - if possible daily - it is necessary to make simple notes in the diary: when and under what circumstances signs of stress were found. It is better to write down your observations and feelings in the evening after work or before going to bed, when it is easier to remember the smallest details and details. If you don’t make notes at the end of the day, then the next day, in everyday worries and fuss, you will forget when and what happened.

Analyzing diary entries helps you quickly and easily determine which events or life situations are causing stress. It is the regularly recurring situations described in the diary that can cause stress.

It is useful to write down your feelings immediately upon the onset of acute stress, so that you can analyze them later in a calm and balanced state.

If we scroll through our own notes and try to systematize them, we find that some of the main signs of stress are repeated: irritability, inability to concentrate, forgetfulness, frequent sighs, goosebumps, muscle tension, "unsettled legs" (not sitting still) feeling internal heaviness, dry mouth, restless sleep, fatigue, an inexplicable feeling of fear, bad mood, depression, frequent headaches (especially in the back of the head), joint pain, lack of appetite or, conversely, overeating, constipation, heart palpitations.

After analyzing the records, you can determine at what time of the day malaise most often occurs, whether it happens at work or when you return home. By keeping a stress diary, you can find out for yourself what hinders us in life, what causes our personal stress.

Is it possible to live without stress? No, it is impossible and even harmful to live without stress. It is much more difficult to try to solve the problem: “How to live under stress?” However, stressors are different: a stressor is a friend that brings great benefits to our health, stimulating creative activity; stressor - from which you can easily dismiss and after an hour or two simply forget or remember with a smile and a feeling of some dissatisfaction. But there is (and much more often than we would like) a stressor - an enemy that inflicts terrible blows on the most vital organs.

Stress disorganizes human activity, disrupts the normal course of his behavior. Stress, especially if it is frequent and prolonged, has a negative impact not only on the psychological state, but also on the physical health of a person. They are the main "risk factors" in the manifestation and exacerbation of diseases such as cardiovascular and gastrointestinal diseases.

Some life situations that cause stress can be foreseen. For example, a change in the phases of development and formation of a family, or biologically determined changes in the body that are characteristic of each of us. Other situations are unexpected and unpredictable, especially sudden (accidents, natural disasters, death loved one). There are also situations caused by human behavior, the adoption of certain decisions, a certain course of events (divorce, change of place of work or place of residence, etc.). Each of these situations can cause mental discomfort.

In this regard, a person needs good adaptive abilities that will help to survive the most difficult life situations, to withstand the most severe life tests. These adaptive abilities we ourselves can educate and improve with the help of various exercises.