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

To get out of stressful situations, you need to use special techniques.

1. Learn to manage your time properly.

Organizing your time properly is an important way to prevent stress. There are a few simple rules: while compiling the list of necessary tasks, lists in it, in addition to the necessary ones, those that you would like to do today. Regularly noticing what you managed to do, you will feel a sense of satisfaction; divide all tasks into categories: the main ones and those that can be done later, it is important to be able to set goals and prioritize. This recommendation, for all its simplicity, is quite difficult to implement: it includes the ability to say “no”, limit yourself, plan your activities every day, taking into account goals set for a long period; avoid unnecessary promises; this leads to an unnecessary burden on the nervous system if you cannot fulfill the promise; clearly clarify for yourself the difference between activity and productivity. Activity is a manifestation of great external energy, which is not always beneficial; sometimes it is fussiness, many movements, but few results. Productivity - the implementation of the planned, the gradual approach to the goal; analyze the reasons for wasting time: long phone calls, waiting in line, doing unplanned tasks. There are many technical tools for daily business planning and time loss analysis: diaries, organizer, personal computer office programs, etc.

2. Make stress work for you.

If troubles cannot be avoided, then one should try to benefit from them, if possible, by changing the point of view: try to accept a negative event as a positive one (loss of a job as an opportunity to find a better one); treat stress as a source of energy. In a calm state, you could not do so much; in an excited state, you managed incomparably more. Treat the problem as a challenge; don't think of past events as defeat; You cannot be responsible for the actions of other people, but you can only control your reaction to them. The main thing is the victory over emotions; don't try to please everyone, it's unrealistic to please yourself from time to time.

3. Treat workaholism.

Workaholics are people for whom there is nothing but work. Signs of such a state: decrease in efficiency in work; family neglect and social life; deformed idea of ​​what is important in life. How can you achieve a balance in work and leisure: gradually reduce the number of working hours per week; forbid himself to work on weekends; avoid sudden changes in work and personal life; when planning your day, take time for entertainment, hobbies; a little exercise and fresh air are needed every day; at least one type of activity should be related to family communication; forbid yourself to feel guilty if you are not busy with work - this is the main requirement.

4. Behavior in crisis situations.

There are several ways to survive serious life conflicts: try to look to the future from a positive point of view. At least briefly remember how you felt when everything was fine. During the war, many survivors of the famine report that remembering the delicious food they ate before the war allowed them to survive the pangs of hunger and survive; learn the techniques of physical relaxation, give up tense postures that cause a stressful state; live for today: set goals for today, do not demand too much from yourself; if it is necessary to solve a large and complex task, from the mere thought of which your hands drop, break it into small parts and begin to gradually solve them; do not let yourself drown in pity for yourself and for your life, do not refuse the help of people close to you; remember that you are not alone. What you are experiencing now, others may have experienced and survived. So will you.

5. Avoid family disputes.

Spend stress resistance at home: find an opportunity to discuss the problems that have arisen at home; try to share the anxieties of the other side; do not "discharge" at home; learn to accept the problems of loved ones with a positive attitude, and not as an additional burden: “Well, what happened to you again?”; always be together, let the problem unite you, and not bring additional problems.

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Ways to prevent stress Reminder for every day: 7 comments

This, of course, is all right, but it is not always possible to follow these simple rules in our bustle of life. What to do when emotions run high? When does everything seem to fall apart? When is it hard to open your eyes and scared to meet the coming day?

Grigory, in a difficult situation, when a stressful event has already happened and emotions are running high, there are different ways to get out of it.
Perhaps I repeat:
1. Physical activity - our ancestors, in times of danger, either fled or attacked, i.e. muscles worked and so stress hormones helped to cope with a dangerous situation. At modern man these substances are also thrown out and they need an outlet, otherwise they act to the detriment of health. Therefore, jogging, fitness, dancing, exercise equipment, cycling, washing by hand, cleaning without a mop will help to utilize stress hormones and relieve its severity.

2. Speak out to someone, you can yourself in front of a mirror, you can use a voice recorder, a loved one, or another good option is to transfer everything to paper. Then the problem also reduces the energy charge, partially disappears, the pain becomes dull.

4. Talk to yourself on behalf of another significant person for you, a mentor, your ideal. Ask questions, understand what causes an emotional storm.

5. Touch nature: lean against and stand next to a tree, sit by the flowing water, let it take away all troubles or weaken their strength.

I understand that there are irretrievable losses, it is, of course, difficult to bear them. But you have to live with it and put up with it.

In all other problems there is at least one exit (in the same place as the entrance), and more often there are several.
I wish you, Gregory, to find the best way out for yourself. If you need help, write details. Let's discuss.

AT recent times Stress has become the norm for me. The reason, as I imagine, is rooted in hard work, now the firm is not having an easy time. And to relieve stress, I decided to go on vacation: to relax and gain good emotions. It seems to let go, it became easier

Vacation is a great way out of a situation where hard work creates a long-term stressful situation. Veronica, good way! But find an opportunity during the working period to look for gaps for rest and relaxation. And so you can not hold out until the holidays.

Exercise in the morning really invigorates and gives a chic mood throughout the day. Now I began to get up 15 minutes earlier, I wash my face and do exercises. I forgot about stress.

Gleb, it’s not for nothing that exercise is called that, it charges us and allows us to do great things.

Yes, stress is the norm these days. I often, without noticing it, start talking to myself. Well, if at this time you need to go somewhere and the path is not very short. I walk this path. When you reach your destination, there is no trace of stress left, your soul feels good and calm. Such a conversation helps me more than writing on paper. It would be nice to force yourself to do exercises regularly.

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Analysis of stress, its causes, its impact on the human body, ways to deal with stress and methods of their prevention

A person has the opportunity, by consciously controlling breathing, to use it to calm down, to relieve tension - both muscular and mental, thus, autoregulation of breathing can become an effective means of dealing with stress, along with relaxation and concentration.

Anti-stress breathing exercises can be performed in any position. Only one condition is obligatory: the spine must be in a strictly vertical or horizontal position. This makes it possible to breathe naturally, freely, without tension, to fully stretch the muscles of the chest and abdomen. It is also very important correct position head: it should sit straight and loose on the neck. A relaxed, upright sitting head stretches the chest and other parts of the body upwards to a certain extent. If everything is in order and the muscles are relaxed, then you can practice free breathing, constantly controlling it.

We will not go into detail here about what breathing exercises exist (they are easy to find in the literature), but we will draw the following conclusions:

1. With the help of deep and calm self-regulated breathing, mood swings can be prevented.

2. When laughing, sighing, coughing, talking, singing or reciting, certain changes in the rhythm of breathing occur in comparison with the so-called normal automatic breathing. It follows from this that the way and rhythm of breathing can be purposefully regulated by consciously slowing down and deepening.

3. Increasing the duration of the exhalation promotes calm and complete relaxation.

4. The breathing of a calm and balanced person differs significantly from the breathing of a person under stress. Thus, the rhythm of breathing can determine the mental state of a person.

5. Rhythmic breathing calms the nerves and psyche; the duration of the individual phases of breathing does not matter - the rhythm is important.

6. Human health, and hence life expectancy, largely depends on proper breathing. And if breathing is innate unconditioned reflex, therefore, it can be consciously controlled.

7. 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 an integral part of our life.

Stress prevention methods.

Lifestyle is our daily life with early morning late at night, every week, every month, every year. Components active and relaxing lifestyles are both 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 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.

Anti-stress "alteration" of the day.

Very often, when returning home, people transfer their work activity, excitement to the family. What do you need to get rid of your daily impressions and, having crossed the threshold of the house, not to take out on your home Bad mood? 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.

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

2. Brew yourself 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 not too much 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. Walk on fresh air.

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

It is very important that the initiative for such “reworkings” 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.

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 manage from a state of acute stress to calm down, you need to find an effective way of self-help. And then in critical situation, which 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. Anti-stress 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. Minute 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 “face and body language” by relaxing your muscles and taking deep breaths.

Simple ways to get out of a state of acute stress

There is hardly a person who has never experienced stress. Especially often fleeting and stressful time plunges us into such a state. But, apparently, something similar was experienced in extreme situations by our distant ancestors. Otherwise, you cannot explain why the ancient scientists were looking for means by which a person helped himself to calm down, to relieve the effects of stress. The phrase “all diseases from nerves”, common at the beginning of the century, has now been transformed - “all diseases from stress”.

Signs of acute (short-term) stress
Bodily manifestations: change in heart rate, shallow breathing, acceleration of the rhythm of breathing. With an increase in tension, the skin of the face and neck turns red or pale, the palms are moistened, the pupils dilate, the activity of some external secretion glands (salivary, sweat) increases or decreases.
Behavioral manifestations: changes in facial expressions, voice timbre and intonations, speed, strength and coordination of movements. Compression of the lips, tension of the masticatory muscles. Sad, sad or worried look. Motor restlessness and frequent changes of postures, or, conversely, passivity, lethargy, lethargy in movement.
The experience of tension in some people, even at very crucial moments, may not have the appropriate expression in appearance and behavioral manifestations. A person can deny the feeling of anxiety and fear, show outwardly even, calm behavior, relaxation and emancipation. Attempts to overcome this can be observed in those who deliberately try to hide their feelings, for example, shy people. The denial of tension can also be in those who are incapable of analyzing their mental state, do not have any skills of self-control.

Signs of lingering (chronic) stress
The most common manifestations include the following:
- feeling of loss of control over oneself;
- insufficiently organized activity (absent-mindedness, making erroneous decisions, fussiness ...);
- lethargy, apathy, increased fatigue;
- sleep disorder (including longer falling asleep, early awakening).
To detect stress, it is worth considering its other symptoms, such as:
- irritability, decreased mood (pickiness, unreasonable criticality);
- increased appetite;
- increased amount of alcohol consumed;
- increased consumption of psychoactive drugs (sedatives, stimulants);
- disorders of sexual function;
- unfavorable physical condition (headache, pain in the muscles, back, heartburn, increased pressure).

There is an assumption that a “weak” organ suffers from stress. Some theories associate the affected organs with personality traits or the nature of stressful experiences (anger or resentment, feelings of loss and dissatisfaction, helplessness, etc.). For example, it was found that during the emotions of anger and rage, the amount of acid and pepsin in the contents of the stomach increases, which is why the idea arose that in this way - due to the action of an excess of these substances on the walls of the stomach - an ulcer occurs.
Cardiovascular diseases(hypertension, ischemic disease), as well as vascular (migraine and Raynaud's disease) are most often considered as a consequence of repeated vasoconstrictive sympathetic reactions during stress.
Stress affects the occurrence and course of allergic diseases. For example, cases are known where hay fever may not develop under conditions of comfort and safety, but is clearly manifested under stress.
Muscle tension associated with stress leads to various pathological symptoms: pain in the lower back, muscles of the head and neck. Muscle pain can arise from the accumulation of metabolic products in the muscles during prolonged stress. There are studies that talk about the effect of stress on the development and course of rheumatoid arthritis, on the immune system. The typical target of stress is the skin.
Chronic stress can, without manifesting itself in any particular disease, lead to permanently lowered mood. Poor performance, lethargy, passivity, insomnia or shallow, restless sleep that does not give a feeling of rest - all this can be the result of stress. Avicenna characterized this state as “not health, but not illness either”. Against this background, there are transient (although sometimes taken as formidable signs of a serious illness) heart ailments, frequent headaches, a feeling of irresistible fatigue (“like a squeezed lemon”), especially strong in the morning. Difficult falling asleep and even more painful awakening ... Often - a feeling of "a dull, aching anguish that attacks a person in anticipation of a mysterious and unmotivated threat", "a melancholy pointless, self-feeding, almost tangible". There is a feeling that life is a burden.

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 calm down, you need to find an effective way of self-help. And then in a critical situation that can arise every minute, we will be able to quickly orient ourselves by resorting to this method of helping with acute stress.

Here are some tips that can help you get out of acute stress.
1. Anti-stress 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. Minute 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. 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 "go through" all the items one by one in a certain sequence. Try to focus fully on this "inventory". Mentally say to yourself: “Brown desk, white curtains, red flower vase”, etc. By focusing on each individual subject, you will be distracted from internal stressful tension, directing your attention to rational perception.

Stress Prevention Methods

None of us are immune to stress. It can be obtained both at work and at home. No matter how strong a person is, he can still break down sooner or later. That is why it is important to know how to avoid stress and all the ways to prevent stress. This will help protect yourself and your family from unnecessary emotions and unnecessary scandals. Although many people live and do not even suspect that they are constantly under stress.

What is stress

Stress is not a disease. This is a common reaction of the human body to the environment, to its external stimuli. Stress haunts people at every turn and, unfortunately, we can’t hide from it anywhere.

Stress occurs mainly in the background negative emotions experienced by a person in a given situation. All methods of coping with stress include tips for getting rid of bad thoughts. But, in practice, it is quite difficult to use all such resources to overcome stress without the help of a professional.

Resilience is a very strong character trait. Unfortunately, not everyone can boast of it. A very important role is played by the human immune system and its hormonal background. Therefore, if you cannot protect yourself from stress, then the first thing to do is to consult a doctor to check your hormone levels. Perhaps a banal failure caused such a state. After a thorough examination, the specialist will be able to suggest how to resist stress and how not to succumb to negative emotions.

Each person has their own way of coping with stress. For some, it’s enough just to be alone with yourself, while someone, on the contrary, needs a noisy company of friends. But, there are generic methods that help prevent stress.

Top tips for dealing with stress:

Don't take everything too personally

We all know that nerve cells do not regenerate. That is why you should not worry about various trifles, even if it seems to you that this is the biggest problem in the world. It is important to learn to calmly and measuredly perceive all the events that happen to you in life.

Try to always think positively

This is a great stress reliever. Our thoughts are material. Therefore, the brighter your thoughts, the brighter your life will be. Accordingly, there will be no stressful situations that can piss you off. By keeping a positive mindset, you save your own nerves and your well-being.

Learn to switch

If you are constantly worried about some negative thoughts, then try to think about something else, about something that causes you only positive emotions. Psychology is a very subtle science, which is based on little things. Therefore, the banal "switch" is an excellent prevention of stress.

Get rid of emotions

In a stressful situation, try to get rid of negative and negative emotions as quickly as possible. Give vent to your emotions. This is the best stress reliever.

Simple Stress Prevention Is Just Laughter

A banal smile to a passerby, laughter therapy or just watching a comedy will really cause a storm of positive emotions and laughter. Overcoming stress in this way will not seem like an unrealistic task.

go in for sports

People who often perform various physical exercises are less stressed. The most important thing is to get real pleasure from training. Otherwise, this technique will not be effective.

Relax

There are various techniques for coping with stress. One of them is banal relaxation. Keep calm and allow yourself several times a day to simply “turn off” from all problems and relax. Literally 10-15 minutes, and you will feel like a completely different person.

Fresh air

One way to combat chronic stress is to take daily walks in the fresh air. Spend at least one hour a day outside and enjoy the familiar view of your hometown. This is another effective stress shot.

Stress prevention methods also include the person's hobbies and hobbies. If a person is doing what he loves, which brings him a lot of pleasure, then he does not have time to think about stressful situations and problems. A hobby allows you to completely "disconnect" from the outside world and devote yourself to yourself and your thoughts. This is a powerful and at the same time simple psychological technique.

Study as much useful literature as possible. A huge number of psychologists explain in detail and in an accessible way how to prevent stress on their own. On the Internet you can find various videos that are devoted to this topic. Useful for viewing will be "Overcoming stress" by Torsunov. In the video you can learn all the effective ways to overcome stress.

Of course, if you notice that you easily succumb to stress, it is best to seek help from a specialist. Only he, having listened to your situation and life position, can accept correct solution and suggest the right ways to overcome stress. Also, the specialist will be able to suggest how to avoid stressful situations in the future and how to protect yourself from unnecessary negative emotions.

First aid

If it so happened that you were exposed to a stressful situation, you should not immediately panic and withdraw into yourself. You may well try to deal with such negative emotions on your own. The main thing is to observe complete calmness and prudence. You should also completely avoid bad news and emotions that can only aggravate your condition.

• Do not give in to unnecessary negative emotions. Protect yourself from anything that can upset you. Surround yourself only with positive-minded people with whom you have only fond memories. Peace of mind will help to quickly get rid of stress.
• Another inoculation against stress is special breathing. You just need to slowly inhale the air with a full chest through the nose and hold your breath slightly at the peak of the breath. After that, you need to calmly and slowly exhale. This technique will be especially useful for chronic stress. Also in the future, it will help once again to avoid and not succumb to stress.
• As soon as you realize that you have experienced real stress, immediately put aside all your affairs and create a calm and pleasant atmosphere around you. Soothing music and your own dreams will help with this. Just close your eyes and try to imagine something that gives you a storm of positive emotions. Imagine yourself on the coast of the ocean, where no problems can ruin your mood. Such dreams are a real protection from the negative emotions of the outside world. A moment of calm has never hurt anyone.
• If you have tried all methods of coping with stress and none of them helped you, contact a specialist for help. Perhaps you have a serious psychological disorder that can lead to negative consequences. Then treatment should not be delayed, otherwise you will never know how to live without stress.

Stress and ways to overcome it is a whole science that many psychologists and psychotherapists devote their lives to. They study the human body and try to understand it. And to do this, believe me, is very difficult. That is why stress and ways to overcome it is still a hot topic. But despite this, you need to know exactly how to deal with a stressful situation and how to protect yourself from it. As the saying goes, he who is warned is armed. Therefore, do not neglect simple tips that can really help you improve your quality of life.

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Ways to get out of stress:

a) First aid in an acute stressful situation

It is based on understanding the nature of the dominant (dominant or dominant focus of excitation in the blood). Dominant- the dominant focus of excitation, which occurs in the cerebral cortex in response to an intense stimulus, creates a powerful focus of excitation there, while inhibiting other cells and taking their power upon itself.

In this regard, a person in a state of dominance (affect) is uncontrollable, unable to control his behavior with the help of a strong-willed effort. Therefore, the first aid is the removal of the dominant - a decrease in the intensity of the main focus of excitation by:

Creation of a different dominant (of a different intensity, a different source of excitement: cold water, a slap in the face, reporting shocking information);

Through dispersal exercises (eg, "Buck").

In a stressful situation, it is important to keep yourself (the other person) from making important decisions. They are emotional, and therefore not rational.

When telling another person negative news, be guided by the rules to prevent loss of consciousness (sit the person down if she turns pale, quickly tilt her head down to prevent loss of consciousness).

b) Regulation of emotional states

I. External manifestation emotions. Based on an understanding of the relationship between physical and mental states a person is directly proportional. Emotional arousal causes physical activity, mobility, the pace of breathing, speech, and movements is accelerated. Consciously slowing down the pace of breathing, movements, speech, we reflexively reduce psycho-emotional stress. In a situation of stress, the body releases an increased amount of adrenaline into the blood. Adrenaline is needed in order to increase activity.

Advice: let the body naturally show activity, mobility as a response to psycho-emotional stress, and then, concentrating on the pace of breathing and movements, deliberately slow them down - this will lead to a decrease in internal stress.

II. Skeletal muscle tone. It is based on a directly proportional relationship between mental and physical state. Internal tension causes muscle tension.

Advice: relaxing various muscle groups, relieve internal tension. During anger, a person's facial muscles tighten, changing facial expressions. If we are in a state of anger and try to hide the anger with a smile without relaxing the muscles of the face, we get a grimace. Therefore, in a state of anger, you must first relax the muscles of the face. (exercises "Ice cream", "Sunbeam").

III. Mental release: shifting and distraction exercises. Mental discharge includes switching (consciously transferring attention to another conversation, activity); abstraction- very similar to switching, but we switch not to real actions, but to imaginary ones (we dream, we remember something pleasant); shutdown - a technique aimed at removing the focus of excitation by sliding on objects that are in different circles of attention.

c) Method of autogenic training (AT).

The term "autogenic training" (AO) comes from the Greek "auto" - itself, "gene" - that generates. AO developed by the German psychotherapist Johann Schulz. Its goal was the mental and physical recovery of a person with the help of self-hypnosis in a state of relaxation. At first, it was used primarily for medical purposes to treat disorders. nervous system. Subsequently

AO was adopted in sports medicine to optimize the emotional state of athletes, mental preparation for competitions.

AO is a method of self-regulation of psychophysical well-being, which involves entering a state of relaxation and influencing various functions and conditions of the body with the help of specially selected verbal formulas and figurative representations. The relaxation technique is the basis of the self-regulation technique.

Relaxation -it is physical and mental relaxation. The purpose of relaxation is to prepare the body and psyche for activity, focus on one's inner world, and free oneself from excessive physical and emotional stress.

Relaxation is needed:

To prepare the mind and body for self-hypnosis, auto-training;

In tense moments, conflict situations that require the manifestation of emotional stability;

To relieve fatigue after a hard day, nervous and emotional overload.

The state of relaxation is based on the mechanism of mutual influence. There is a relationship between the state of the body and the state of the nervous system: the body relaxes as the brain calms down, and the brain calms down depending on how the body relaxes. Internal tension is not felt by our consciousness, but creates a predominant well-being, which manifests itself in muscle tension. It prevents us from living freely, feeling, moving, thinking.

Under the influence of muscle relaxation, the flow of impulses from the receptors of muscles, ligaments and joints to the central nervous system decreases, the activity of the focus of excitation of the brain is removed, and the tone of the smooth muscles of the internal organs decreases. This state helps to relieve tension, create positive emotions, a state of peace and satisfaction.

Relaxation is usually combined with self-hypnosis techniques. The word is an extremely strong stimulus that can affect the dynamics and nature of processes in the brain, and through them, the processes of internal organs and emotional states. I. P. Pavlov claims: any object, phenomenon of the past life experience a person is connected by strong neural connections with specific verbal designations. The repeated use of a word denoting a given object, phenomenon, causes a person to have a corresponding idea, state. It is on these conditioned reflex connections that the mechanism of suggestion and self-hypnosis is based.

Self-hypnosis -this is the creation of attitudes that affect the subconscious mechanisms of the psyche, the statement that success is possible, expressed in the first person in the present tense.

The power of self-hypnosis lies in the ability to create your own positive image and constantly reinforce this image with the help of words addressed to yourself.

The degree of effectiveness of the word and its influence on emotional processes increases when the cerebral cortex is in a state of the least excitation. The inhibitory state of the cerebral cortex can be caused by maximum muscle relaxation, focusing on relaxation, regulation of breathing, rest and rest. The mechanism of autogenic training (AT) is based on this. The generally recognized sources of AO are the teachings of yogis, the doctrine of hypnosis, methods of purposeful influence on the neuropsychic sphere of a person.

Autogenic training involves three steps:

I. Assuming an appropriate relaxation posture- relaxation. In a state of relaxation, the body's ability to self-heal and self-heal is greatly increased. In the active state, the human brain works at a frequency of 20-14 Hz / sec. The potential forces of the body increase if the brain works at a frequency of 7-14 Hz / sec (on the alpha rhythm). To do this, a person must enter a state of relaxation - relaxation. To this end, it is necessary to relax all muscle groups (take the appropriate posture).

Relaxation postures:

2) reclining posture (when there is an easy chair);

3) lying position (on the bed).

II. Creating a feeling of heaviness and warmth in the muscles. This can be done with the help of figurative representations and verbal formulas. Figurative representations are the reproduction of familiar sensations, heaviness and warmth. In order for figurative representations to be clear, it is recommended to close your eyes.

III. Influence on various states and functions of the body with the help of pre-selected verbal formulas through self-suggestion and with the help of figurative representations(positive visualization). For example: I'm rested, I'm calm, I'm in a good mood...

Widespread use of AO has also gained in various professional sports activities as one of the means of psychopromotion, for solving psychoprophylactic problems.

Currently, there are many modifications of AO: psycho-language training, psycho-physical training, psycho-regulatory training, etc. But regardless of the methodological design, the result of all these techniques is the same. They eliminate unfavorable emotional states, relieve emotional tension, irritability, fatigue, and increase efficiency.

d) Anti-stress nutrition.

According to the research of V. Rozov, the method of anti-stress nutrition is similar to the method of autophytoregulation of the state, since both in the first and in the second methods the regulatory mechanisms of the energy balance are activated due to the intake of biologically active substances. This method has a prolonged effect and is used if there is no need for a quick, urgent change of state.

The state of the body, as you know, is mainly determined by the previous and actual nutrition (the amount of food consumed, its correspondence to the body's needs for energy and substances).

Common nutrition mistakes under stress are usually:

Quick snacks with swallowing large pieces food;

Irregular food intake;

Spontaneous fasting;

Late dinner;

Use a large number coffee;

Drinking large amounts of alcohol;

Monotonous diet.

It is well known that undernutrition, as well as overnutrition, reduces the reserve capacity of the bioenergetic component of adaptability, leads to a decrease in the body's immune functions, contributes to fatigue, decreased performance, and can cause stress reactions.

Current research indicates that 20% of people use nutrition as a means of regulating stress. At the same time, their nutrition is excessive due to the lack of self-control.

Stress stimulates the production of the hormone cortisone and adrenaline in the body. This consumes a significant amount of vitamins and minerals (vitamins A, C, B, E, calcium, zinc, magnesium, glucose). Anti-stress nutrition is aimed at restoring substances destroyed by stress in the body. V. Rozov recommends a list of products that replenish the supply of vitamins and minerals needed by the body in a stressful state. They are presented in table 2.

table 2

In times of stress, fasting diets are also useful.

In addition, it should be noted that many products contain substances that increase mood, tone and help relieve stress. These are opiates and endorphins. The list of products containing these substances is given in Table 3.

Table 3

In case of stress, it is especially important in nutrition to maintain a balance of proteins, fats and carbohydrates, the daily norm of which is:

12-15% proteins

25-30% fat

55-60% carbohydrates.

Table 4

When using anti-stress nutrition, you should adhere to such principles:

1. Take into account the individual characteristics of the body.

2. Eat foods rich in essential vitamins and minerals(see table 2).

3. Do not allow common mistakes in nutrition.

4. Use a balanced diet (acid-base balance, balance of proteins - fats - carbohydrates).

5. Maintain a balance between the energy supplied with substances and its consumption.

6. Include in the daily diet products containing substances that enhance performance or have a calming effect on the body.

7. Normalize the diet.

8. Use understandable nutrition techniques. Adapted nutritional awareness exercises can help overcome eating errors that increase stress.

Nutrition Mindfulness Exercises

Exercise "Nutrition Today" You should remember and make a list of everything that you ate, what you snacked on, what you tasted. How much during this period they ate sugar, salt, spices used for cooking. Drinks must also be included in this list. It is advisable to perform this exercise every day after dinner. However, if this is not possible, then the following exercise can be used.

Weekly food diary exercise. The exercise is performed on Sunday evening. Accordingly, you should conclude a list of everything that you ate and drank during the week, in particular, sauces, gravies, oil, spices, alcohol, etc.

Exercise "Completely satisfied nutrition." During dinner, try to be aware of all the sensations that appear when eating food: smell, taste, sensations from the internal organs at the moment food enters the stomach. The number of chewing movements.

d) Antistress autophytoregulation.

Anti-stress phytoregulation is associated with the use of anti-stress medicinal plants. Now medicinal herbs are used not only for the treatment of various diseases, but also as a method of normalizing the physiological functions and psychophysiological state of healthy people.

Medicinal herbs can be used to regulate the bioenergetic and physiological component of the state in a situation of acute stress or prolonged exposure to stressors, during periods of maximum stress, traumatic stress, to restore strength in extreme conditions, increase efficiency, and for prevention. They can be useful for the prevention and correction of conditions of stress exhaustion and stress tension.

For the prevention and correction of conditions of the "stress exhaustion" group, which include fatigue, asthenia, decreased performance, can be used adaptogens.

Adaptogens- substances of predominantly plant origin, increasing the nonspecific resistance of the body to adverse stress effects. They increase the intensity of metabolism, protect the centers of nervous and endocrine regulation from stress exhaustion in extreme conditions, and perform a stimulating function. As a result of their intake, fatigue is reduced, physical and mental performance is increased, and recovery processes are accelerated. The maximum effect is achieved in the case of the complex use of these herbs.

V. Rozov, investigating the effect of all adaptogens, emphasizes their ability to non-specific increase in the functional capabilities of the body under stressful conditions. They do not change the normal functions of the body. Adaptogens act on the centers of hormonal regulation and provide a tonic and stimulating effect on the functions of the nervous system and the body as a whole. They have an anti-stress effect at an early stage and at the stage of stress exhaustion, activating metabolic processes. Adaptogens are also characterized by antioxidant action and provide protection against damage to cellular structures. All adaptogens of plant origin have an immunotropic effect, increase physical and mental performance, resistance to various physiological and psychological stress factors, and reduce the time for adaptation to them.

It is assumed that the main mechanism of action of adaptogens is their tonic effect on the central nervous system and through it - on all other systems, organs and tissues of the body.

Adaptogens include: Chinese lemongrass, Leuzea safflower, Rhodiola rosea (golden root), zamaniha, Manchurian aralia, Eleutherococcus.

To correct the states of the "stress tension" group, which include stress, anxiety, mental stress, sedative herbs are used. They may be of independent importance for the correction of these conditions and as an additional support tool.

They are non-addictive, non-toxic, have a mild effect and therefore can be used for a long time, until the bioenergetic and physiological functions of the body are fully restored. An important role of these herbal remedies in the prevention of conditions under conditions of intense stress.

Herbal preparations with a calming effect include: motherwort, cyanosis, valerian, cornflower, Baikal skullcap, knotweed (highlander), St. , dandelion, hawthorn, lingonberry, dill, barberry, strawberry, chicory, turnip, lettuce, sorrel, melon, radish, asparagus.

The basic principle of using herbal remedies is to take into account individual features organism.

e) Physical activity.

One of the stressors in modern conditions are hypodynamia (decreased motor activity). Physical activity allows you to maintain an optimal energy state, respond to stress, develop physical qualities, increase the body's resistance to disease.

To this end, all cyclic exercises become useful: jogging, skiing, swimming. Muscle stretching exercises, exercises for developing the flexibility of the musculoskeletal system are also useful.

All exercises are recommended to be performed, being aware of each movement and the feeling that they cause. Physical exercise they also contribute to the study, self-knowledge of the bioenergetic and physical components of the state. To increase awareness of your own somatic state and physical activity, you can perform such exercises.

An exercise"Awareness of physical activity". It is necessary to evaluate how many times a week did you do morning exercises, running, swimming, walking, cycling, dancing, playing tennis, doing aerobics or some other sport. Perhaps you were busy in the country, in the garden, in the garage, etc. You should pay attention to the sensations and thoughts that arise in you when doing this exercise. If they are negative, think "why?"

e) Relaxation with exhalation.

The triple exhalation relaxation technique can last 10-15 seconds, so it can be performed unlimited quantity once and at any convenient time.

To do this, you need to close your eyes as much as possible and:

1. Take a deep breath so that the air penetrates deep into the lungs. During exhalation, you should completely relax the body, feel the relaxation of all muscles.

2. Inhale deeply a second time, select at random any muscle (or pair of muscles) from the head, neck and shoulders. While exhaling, concentrate all your observations on them. Imagine that you feel the dissolution and disappearance of tension - even more complete than during the first exhalation.

3. Inhale deeply for the third time so that there is no discomfort. During exhalation, you need to concentrate on the internal muscles of the forearms and hands. Imagine that they have become warmer and heavier.

4. Open your eyes and keep doing your thing. No conclusions, no analysis. The exercise is done effortlessly.

) Optimization of sleep skills.

Good sleep is the foundation of good health and stress resistance. According to V. Rozov, the process of optimizing sleep skills is as follows:

1. Don't force yourself to sleep. Sleep comes only when the body and brain are ready for it.

2. Have dinner no later than 3 hours before bedtime.

3. Use sleeping pills only as a last resort.

4. Before going to bed, you need to completely relax. For this purpose, a model of muscle awareness is used, slowly turning into sleep.

g) Development of immunity to stressor.

Sources of stress can be people, places, activities, and circumstances. This technique is associated with the use of relaxation skills in specific situations. Make a list of people, places, activities, and circumstances, such as:

1. Relationships with: family, parents, husband (wife), children (child), certain acquaintances, employees, management.

2. Making an important decision.

3. Speaking in front of an audience.

4. Passing the exam.

5. Implementation of the sale.

6. Participation in competitions.

7. Driving in heavy traffic.

8. Traveling a long distance.

9. Trains in park areas, a bridge, in a long tunnel.

10. Being in an elevator, a crowded room, too small or too large a room, looking from a great height.

11. Examination of insects, snakes, rodents.

12. Periodic incomprehensible feeling of anxiety.

13. Going to bed.

14. Awakenings (morning).

15. Beginning of sexual intercourse.

16. Feeling unpleasant symptoms - nausea, dizziness, weakness, etc.

17. Occurrence and persistence of pain symptoms.

18. Visiting a doctor.

19. Visit to the dentist.

20. Swallowing pills.

21. Swallowing food.

22. Participation in a sports competition.

23. Cooking, cleaning, other type of economic activity.

24. Work on the computer, other work at the table.

25. Balancing or budgeting.

Some factors affect you more strongly, some - weaker. But the list should include everything.

1-2 weeks after listing, when fatigue occurs, it is recommended to check if the cause is listed. Then it is advisable to start developing immunity. The process does not require extra effort.

Next, you need to learn physical relaxation in circumstances that were previously stressful for you. It is necessary to find a moderate stress factor in the list, the occurrence of which can be foreseen:

1. During the performance of muscle awareness techniques, it is necessary to imagine a situation of expecting a stressful event and imagine your calm and confident actions in it. This is done before the occurrence of the stressful impact of the situation.

2. During the action of the situation, you should retire and work out the technique of three times relaxing breathing.

After mastering relaxation techniques in any particular stressful situation, you need to move on to developing immunity in the next situation, and so on until you learn how to be calm and relaxed in a real environment.

Experts advise provide yourself with biofeedback:

Measure the pulse rate before and after any classes, in a calm and altered state;

Every day in the morning and in the evening stand on the scales;

Buy a blood pressure monitor and do it as often as possible;

Choose the type of activity that normalizes physiological functions;

Use special exercises to train and normalize the physiological manifestations of stressful conditions.

) Systematic desensitization.

The method of systematic desensitization was developed by Joseph Wolpe, first to treat fears and was based on the principles of "substitution", "braking" and "counterboom".

The word "desensitization" comes from the Latin - "sensually perceived". The prefix "where" means separation, removal, cancellation, reduction, reduction.

at present, this method is successfully used to solve a number of problems, in particular, for the regulation of stress. The method is based on the fact that fears, anxiety, stress are closely related to tension. If there is no tension, there will be no stress. If a person learns to relax in a stressful situation, the stress will disappear. To master this technique, it is necessary to implement several successive stages:

1. Learn to relax.

2. Make a hierarchy of stimulus situations that cause stress and anxiety.

3. Form a relaxation state instead of a stressful one.

The first stage is "Relaxation". It consists in deep relaxation of the muscles of the body. This can be achieved with the progressive muscle relaxation method, which allows you to achieve relaxation much faster than with tranquilizers, and this will not cause side effects.

The second stage is "Writing a hierarchy of stressful situations." At this stage, a list of situations that cause stress is compiled. First, the list indicates the situation (or object) that causes minimal stress, at the end - the maximum. Between them are 8-15 situations.

The third stage "Training of sensitization". Therefore, those who are taught in a state of complete relaxation are encouraged to imagine a situation that causes minimal stress and try to get used to it. The whole list of stressful situations is also being worked out. Then desensitization can be carried out directly, in real life, and not in the imagination. There are known facts of desensitization under conditions of exam stress, social anxiety, etc. The least stressful or anxiety-producing situation is done first, and then down the list, ending with situations that cause the most anxiety and stress.

Thus, the essence of the systematic desensitization procedure lies in learning to combine relaxation with an imaginary image of the situation, which causes anxiety and stress, and then with the real situation. Desensitization ends when the most intense stimulus no longer causes anxiety and stress.

s) Personal self-regulation of time.

Managing your time is one of the effective ways self-regulation of stress. First you need to determine your own style of time management using the F. Zimbardo test and choose a zone that matches your own style and rhythm of life.

After identifying and understanding your style of time management, you can begin to master the techniques of personal self-regulation of time.

Basic time management procedures related to planning and prioritizing goals.

You should always define:

1. Urgent matters (cases for today).

2. Priority, important.

3. Things that can wait.

4. Things that can be done last.

5. Things that you can not do.

you need to Plan those things that can be done, and carry out those that are planned.

To master the methods of time management, it is necessary to be able to determine the loss of time for things that are not included in the plans. Research on the problem of time management allows us to highlight reasons why a person wastes his time in vain. These include:

o Phone calls.

o People who visit us.

o Poor communication between departments.

o Computer hardware problems.

o Changing the order of work, which is imposed by colleagues.

o Lack of organizational planning.

o Failure to listen to other people.

o Poor organizational structure.

o Mail mess.

o Correction of errors that could have been avoided.

o Indecisiveness in business matters.

o Poorly organized and coordinated meetings.

o Distractions in the workplace.

o Excessive office bureaucracy.

o Useless discussions about your work and the work of others.

For these cases, if they happen quite often, it is recommended to leave a reserve time (up to 1 hour a day).

The assimilation of time management techniques is carried out by performing special exercises: "Definition of life goals", "Definition of priorities", "My productive time" and others.

1. Try to do repetitive things at the same time.

2. Combine similar cases into blocks.

3. Start with the most difficult cases.

4. Bring variety to work, switch from one type of activity to another.

5. Change the place and ways of working.

6. Schedule rest breaks.

7. Leave reserve time for rest, unforeseen affairs and self-regulation.

8. 3 Make the most of your waiting time.

9. Control the time spent on transport.

10. Creatively use lunch time (have lunch with a colleague and discuss an important professional issue).

11. Say "no" to those who take up your time.

12. Set aside time for communication.

13. Determine priorities in cases.

14. Focus on the "A" cases.

15. Maintain order in the workplace.

16. Use the rule "One document - once in hand."

17. When reading literature, pay attention to those sections that are related to your own primary goals.

18. Remember the 20/80 rule, according to which only 20% of your own efforts lead to 80% of the results.

19. Trying to enjoy every minute. own life and enjoy what you do.

20. Do not waste time on useless experiences and guilt.

21. Dine lightly to boost productivity in the afternoon.

22. Master the ways of fast reading.

23. Give yourself the opportunity to relax.

24. Relax on weekends and not think about work.

25. Constantly ask yourself the question: "What is the best use of time right now?" .

The modern world is a world of speed and great tension, mechanisms have greatly facilitated our lives, but at the same time created new opportunities for stress for us.Stress - this is an extremely tense state of the whole organism and, first of all, the psyche in response to some requirements presented to it.

Absolutely everyone can be subjected to stress, regardless of age, gender, state of the nervous system, etc.

Causes of stress

One of the most important components of our life is our work. But is she always pleasant and loved? Very often we have to do something unpleasant and not at all what we would like to do. We force ourselves and thus form the beginning of stressful tension.

We very often do not have enough time for everything, and especially for something pleasant and personal, we are late, in a hurry and late again.

We don’t get enough sleep, we don’t have the opportunity to just lie down and take a nap, and then we have insomnia, and we can no longer fall asleep and get enough sleep. Before going to bed, we think through all our problems and this does not allow us to fall asleep. And if we still fall asleep, then in a dream we are looking for ways to solve our problems.

We get nervous and start smoking a lot, accumulating nicotine and other toxic substances in our already environmentally poisoned body. We try to relieve tension with alcohol and reach for a drink too often, and this creates new problems and means new reasons for stress.

Problems in the family due to money, lack of time, lack of repairs, lack of attention, etc. The family home turns from a world of comfort and prosperity into a world of discord and scandal.

You constantly feel that time is running out and nothing has been done. You are dissatisfied with your job, career, family, children and, most importantly, yourself.

You have an inferiority complex. You already know in advance that you won’t be able to do anything good, you won’t succeed, and life will go away like gray and dull sand through your fingers.

You do not have anyone who would listen to your sorrows, you do not feel respect for yourself from others, you begin to hate your life and no longer hope for anything better.

Signs of stress

It is quite easy to see that a person is formingsustained stress. Just carefully observe your loved ones or the people around you, and you can make sure of this.

A person, no matter how hard he tries, cannot concentrate on anything for a long time.

He often makes miscalculations, mistakes, and even just slips of the tongue in conversation.

Stress greatly impairs memory and attention.

A feeling of constant fatigue is formed, even in the morning you wake up tired.

The man began to speak quickly and at the same time gesticulate, and the speech became jerky and illogical.

Often experience headaches, pain in the stomach, abdomen and back.

The slightest drop is enough for a nervous outburst, scandal, tears and tantrums.

A person begins to smoke a lot and drink more than usual.

Strongly increases or completely disappears appetite. At the same time, a person can dramatically lose or, on the contrary, gain weight, which then leads to new outbreaks of depression and aggression.

A person cannot and does not want to work well, finish what he started on time, work does not give any pleasure, but rather irritates and tires.

Ways to get out of stress

stress is dangerous the fact that accumulating in the body, it can lead to persistentdepression, and that, in turn, to mental illness. And although in everyday life we ​​will not be able to avoid stressful situations, we should keep everything under control and regulate the release of our nervous energy.

Most the best way getting rid of stress is to destroy the conflict that gives rise to it. Remove completely disagreements, build relationships (whether at work or at home). In the event that this cannot be achieved, then you need to rethink your attitude to what is happening. You need to look at the situation from the outside and soberly assess all the pros and cons, find the pros in this situation. Remember the wise proverb: “There would be no happiness, but misfortune helped”, “Everything that is done, everything is for the better.”

The main thing is to calm down and evaluate everything that is happening from the outside, while putting yourself in the place of your opponents.

A very good way to get out of a stressful situation.- communication with loved ones and relatives with whom you can fully talk out, discuss the whole situation and then try to forget about it or calm down. For many people, “crying into a vest” or “pouring out their souls” helps to put everything in its place, reassess what is happening and calm down.

When a person is very excited, it is useless to stop him or calm him down, let himspeak out completely, cry out, cry out , but then will be able to adequately assess the situation.

Many psychologists and psychotherapists advise to look at the situation with humor. If a person knows how to laugh at himself and everything that happens to him, then he will never have depression. L.S. Rubinshtein said,that the essence of the 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.

Laughter will destroy anxiety and relieve tension, not without reason it is believed that ten minutes of laughter lengthen life by a week.

To avoid nervous tension You need to learn how to properly regulate your life. Plan your day so that you have enough time not only for work, but also for pleasant things: hobbies, hobbies, walks, chatting with friends, etc.

Even during a busy day at work, you need to find a few minutes to relax, unwind and disconnect from work. To do this, you can retire to the rest room, or you can close your eyes at the workplace, relax in a comfortable position, dream about something pleasant, or listen to quiet music for five minutes.

Excellent results are given by physical education, sports, jogging, fitness, etc. To resist stress, you need to harden and strengthen the body physically, a clear daily routine will also help here.

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 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 the best ways to calm down 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 of the 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 - if there is 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 them several times, open them 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 counting, 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 evokes positive emotions in you 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 an integral part of 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 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.

8 easy ways to deal with stress

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 as not to fall into a state of depression in the future because of 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, scroll through funny photos 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're playing leading role and you write the script (this, by the way, is true, 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 care 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.

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