Stress is a condition known to every person these days. The pace of life, overcrowding in big cities, overwork, family troubles, even an unfavorable environmental situation - all this creates a constant situation of discomfort. Not everyone has the opportunity to go to a psychologist and work through negative situations, and for such events you need to find time, which is always in short supply. Therefore, it is useful to know how to quickly relieve stress without a specialist.

What kind of stress is there?

Biologically, stress is the body’s reaction to a dangerous or simply unusual situation. There's nothing wrong with him. A situational stress reaction is expressed by the active work of the adrenal glands and a sharp release of adrenaline. A person gets a rise arterial pressure, heart rate increases. Evolutionarily, such a reaction was useful - it helped to activate the body’s internal reserves, fight an enemy or run away to save one’s life.

Problem modern people- in chronic stress, psychologists call constant nervous tension distress. Unlike a situational adrenaline rush, which does not harm the body, repeated discomfort is fraught with the following health problems:

1. Hypertension - the production of adrenaline is disrupted; the constant presence of the hormone in the blood causes chronic high blood pressure.
2. Heart disease - stress causes tachycardia, which is not dangerous if it does not last long, but increases muscle wear with constant failures of this kind.
3. Nervous breakdowns - any stress resembles a “spring” that sooner or later unclenches. Neuroses and psychoses destroy the human psyche.
4. Gastritis, stomach ulcers, other digestive disorders. In ancient times, a person either ran or ate in safe place, away from enemies and predators. With chronic distress, the normal process is disrupted, which leads to diseases of the esophagus, stomach, and intestines.
5. Oncological diseases. The connection between chronic nervous stress and the occurrence of cancer has been scientifically proven.

Many people turn to drug therapy to combat the negative manifestations of distress. However, such drugs are always accompanied by a whole list side effects- from sleep disturbances and apathy to headaches and subdepressive states. The ability to calm your nerves on your own without medicinal methods is healthier.

Ways to relieve stress

There are many ways to deal with negative situations. It should be noted that it is much easier to relieve situational stress at home than to get rid of the effects of a chronic traumatic situation. However, in both cases, a person can learn to protect himself and his health from unpleasant phenomena.

1. Warm your hands

The advice may seem strange, but it is completely physiologically justified. Stress is a sharp outflow of blood from the upper extremities and a rush to the heart, brain, legs, because the body “thinks” that we need to run away. If you return the blood to your hands, the temperature in your head and chest will decrease, which will reduce blood pressure and reduce discomfort.

2. Meditate

In the minds of most people, meditation is something very difficult, something only monks, yogis and other enlightened individuals can do. However, this opinion is wrong. Anyone can master a simple meditation:

1. Get some privacy. Isolate yourself from any annoying noise.
2. Play monotonous soothing music, such as nature sounds.
3. Close your eyes, take a comfortable position.
4. Try not to think about anything, completely relaxing all your muscles.

You can afford this procedure even in the middle of a working day, because it will not take more than ten to fifteen minutes. And much healthier than a traditional “smoke break.”

3. Drink coffee with milk

Black coffee is a bad idea when you're stressed, but milk has a calming effect. In addition, it is subconsciously associated with childhood, baby food and safety. Coffee activates nerve cells, and milk calms you down.

4. Exercise

Stress was “invented” by nature in order to quickly escape from a predatory animal or catch up with a mammoth in order to beat it with a club. Remove it in the most “natural” way - by jogging, doing a few squats or push-ups. This way you will throw out excess adrenaline, and it will stop destroying your internal organs.

5. Herbal medicine

Some smells have a relaxing effect. Among them are vanilla, cinnamon, citrus. Tangerine and orange scents are especially effective. Sweet and fresh aromas not only reduce the activity of the adrenal glands, but also help you think more productively and “clear” your mind.

6. Chew gum

Monotonous chewing movements improve the functioning of the digestive tract, while simultaneously relieving the feeling of anxiety. The method works in any situation, and is especially effective against the feeling of fear. It is recommended for people who are afraid of flying on airplanes.

7. Wash with cold water

The message to “cool down” when you are angry with someone can be taken quite literally. Cold water, applied to the temples and face, reduces blood flow to the vessels of the brain, reduces blood pressure and helps restore “sober” thinking.

8. Eat dark chocolate

Even the strictest diets do not exclude a small amount of dark chocolate. Unlike other foods, this product really helps not only with short-term stress, but is also recommended as a natural antidepressant, since it provokes the production of dopamine, the “pleasure hormone.”

9. Have sex

A method that can hardly be applied directly at the workplace, but after a hard day it will help you relax a lot better than tablets or alcohol. Sexual activity stimulates the production of endorphins, renews the body, and improves the condition of the heart and blood vessels. This way of relaxation is useful for both men and women.

10. Socialize with pets

Pet a cat, play with dogs, watch aquarium fish - absolutely anything will do. Living being. If you go to a psychologist, you will probably be advised to “change the scenery” and go into nature. This is not always possible, but arranging contact with nature will not be difficult.

Stress itself is not a negative thing. The "emergency mobilization" system is extremely useful, helping us to mobilize in difficult situations effectively cope with difficulties. The main task is the ability to tell your body in time “that’s enough, you don’t need any more adrenaline,” so that the situational release of the hormone does not turn into a chronic one. And this is something that is easy to do even at home without serious financial costs.

People find themselves in stressful situations every day of their lives, be it the pre-holiday bustle, searches new job, giving a presentation, sitting idle in a traffic jam, or even raising children. About depression everyday life They say things like “I’m so exhausted,” “There aren’t enough hours in the day,” “I’m constantly working,” and so on. If you feel like you're constantly stressed, it's time to think about how to make your next year less stressful. I’ll tell you about ways to relieve stress not only by training, but also by other actions.

What is stress? US Center for Disease Control and Prevention defines stress as " physical and psychological reaction of the body to any excess stress". Stress itself is not positive or negative. The quality of life is influenced by how a person reacts and acts in a certain situation.

There are two types of stress: eustress and distress.

Eustress- “positive” stress that accompanies pleasant events, such as shopping new car, the birth of a child or promotion. This stress is positive and should even be experienced.

"Negative" stress, or distress- what people say when they say “I’m stressed.” Distress is any situation that negatively affects a person's life. Typical distressing situations include divorce, financial problems, loss of a loved one, or poor work-life balance.

Symptoms of Negative Stress

Stress can cause psychological, emotional and behavioral disturbances that negatively affect health, energy, peace of mind, as well as personal and professional relationships. Each person reacts to stress differently, however general symptoms include:

• Headache
• Insomnia
• Depression
• Fatigue
• Anxiety
• Skin problems
• Digestive problems (diarrhea or constipation)
• Attention disorders
• Irritability
• Constant cold symptoms
• Increased heart rate

If you do not notice and manage these symptoms, they can lead to serious disorders and illnesses. For example, cancer, heart disease, immunological deficiency, high blood pressure and arthritis. According to studies, from 75 to 90% of patients who visit doctors complain of stress-related illnesses.

How to relieve stress

The best way to relieve stress is to incorporate stress-reduction exercises into your daily routine. Following the tips below will help you have a happier and healthier New Year:

Train, train and train some more

Exercise is one of the the best ways helping the body in times of stress. Research has shown that even 20 minutes of exercise three times a week can help reduce stress. Choose what you enjoy most, such as walking, jogging, cycling, gardening or dancing.

Get enough sleep

We often feel like there is not enough time in the day to sleep. Given the high levels of activity and stress in modern life, most people need 8 full hours of sleep. It may not sound serious, but a good night's rest increases a person's physical and mental capabilities.

Find free time

Take some time out of your busy schedule for yourself.

Try to do something you enjoy every day, whether it's taking a lunch walk, reading the newspaper, exercising, or watching your favorite TV program.

Eat healthy

“Tell me what you eat and I will tell you who you are!” ". Eating healthy foods is a proven way to relieve stress symptoms. During the day you should eat bread, dairy products, meat, fruits and vegetables. Always eat breakfast and limit caffeine and alcohol intake.

Set your priorities

For some stressed people, even a standard workload can feel overwhelming. Determine what is most important to you, prioritize and do everything in turn. Having completed one task, move on to another.

Become realistic

Learn to say no! If you constantly feel overwhelmed by everyday worries, you may have taken on more than you can handle.

Laugh

Laughter relaxes tense muscles, lowers blood pressure and heart rate, and exercises the muscles of the face, diaphragm and abdomen. Laughter boosts immunity and causes the body to produce pain-fighting hormones.

Keep a positive attitude

When our lives change for the better or for the worse, our body needs time to recover. A positive attitude helps reduce the time it takes to recover. By learning to look on the “bright side of things,” you can help your body fight the negative effects of stress and improve your health.

Try to relax

When you're stressed, your muscles are tight and tight, and your breathing becomes shallow and rapid. One of the most simple ways Resist stress - take slow, deep breaths. Yoga classes - great way Learn to relax and master deep breathing techniques.

Stretch the tension

During times of stress, your body tries to protect itself by tensing its muscles. Typically in the neck area. Described below simple exercises Stretching and rotation will help relieve muscle tension.

Neck muscle stretch

Stand up straight, straighten your back. Tilt your head, bringing your right ear closer to your right collarbone, without raising your left shoulder. Smoothly move your head down until your chin touches your chest. Repeat the exercise on the left side of the body. Make a large circle with your shoulders from front to back, bringing your shoulder blades together. Hold the position for two seconds, then relax your body and repeat the exercise again.

Massage

Use your left hand to massage your right shoulder, and right hand- left. The fingers should move easily but firmly. Start the massage from the shoulder blade, then move up to the neck and finish with a head massage.

Always remember - stress originates in the head.

Usually, when we are upset, we begin to hold our breath. Releasing your breath is one of the main ways to “get out of your head.”

Put aside all the problems that bother you. You can return to them whenever you wish, but there is no harm in giving yourself a break. Breathe slowly, calmly and deeply for three minutes. You can even close your eyes if you prefer. If you like, count to five as you inhale and to seven as you exhale. (Spending more time exhaling creates a gentle, calming effect.) Imagine that as you enjoy this deep, leisurely breath, all your worries and troubles melt away.

Taking a breather is a relaxation technique. But at the same time, it can also work as a means of distracting attention, taking our thoughts away from our problems at least for a few minutes.

1. Simple statements.

Repeating short, simple statements helps you cope with emotional stress. Here are some examples:

• I feel better now.
• I can completely relax and then quickly get ready.
• I can control my inner feelings.
• I can handle stress any time I want.
• Life is too short to waste it worrying about anything.
• No matter what happens, I will try my best to avoid stress.
• Internally I feel that everything will be fine.

Try to come up with your own wording. Keep them short and positive; Avoid negative words like “no” and “it doesn’t work out.” Repetition is very important. Repeat your affirmations out loud several times every day or write them down on paper.

1. Magic word.

Interrupts the automatic flow of thoughts with a calming word or phrase.

Select simple words type: peace, rest, calm, calm down, balanced. Instead of words, you can count: 1001, 1002, etc., or use phrases like: "deep and even deeper relaxation". Let thoughts run through your head, don't let them take over you. Close your eyes and concentrate. Repeat a word, phrase, or count to yourself for 60 seconds. Breathe slowly and deeply.

1. Stress relief at 12 points.

Do the following exercises several times a day. (Always be mindful of your physical capabilities.) Begin by gently rolling your eyes—twice in one direction, then twice in the other. Fix your attention on a distant object, and then switch it to an object located nearby. Frown, tensing the muscles around the eyes, and then relax. After this, engage your jaw and yawn widely several times. Relax your neck by first shaking your head and then rolling it from side to side. Raise your shoulders to ear level and lower them slowly. Relax your wrists and move them. Clench and unclench your fists, relaxing your hands. Now turn your attention to your torso. Take three deep breaths. Then gently bend your spine back and forth and from side to side. Tighten and relax your buttocks, then your calves. Roll your feet to relax your ankles. Curl your toes so that your feet curve upward, repeat three times. (If you find it difficult to move your whole body, you can try moderately tense and relax each part of your body individually.)

1. Self-massage.

Even during a busy day, you can always find time for mini-vacation and relax. You can lightly massage certain points on the body. Don't press too hard, you can close your eyes. Here are some of these points:

• Eyebrow area: Rub the area using slow circular motions.
• Back of neck: Gently squeeze several times with one hand.
• Jaw: Rub on both sides where the back teeth end.
• Shoulders: Massage top part shoulders with all five fingers.
• Feet: Rub your aching feet.

A more penetrating version of self-massage involves simultaneously stroking a tense muscle with your hand and imagining the heat emanating from the hand and penetrating into the tense area. The most effective, vigorous approach is to lightly spank yourself, starting from your head to your toes. It both relaxes and gives a certain boost of energy.

1. Breathing on a count of 7-11.

Helps relieve severe physical stress without leaving stressful situation.

Breathe very slowly and deeply, so that the entire breathing cycle takes about 20 seconds. You may feel difficult at first. But don't strain yourself. Count to 7 as you inhale and to 11 as you exhale.

The need to stretch your breathing so much requires full concentration. Taking a deep breath softens the tension that inevitably appears in the intercostal muscles. Exhalation extended over time relaxes the stomach. If you feel a little dizzy the first time you try this method, next time shorten the cycle and breathe less deeply.

1. Warm up.

Some people find it easier to relieve tension while moving than at rest.

Try to express your feelings in physical exercise by doing gymnastics or aerobics, dancing or wrestling with an imaginary opponent. Even a short, vigorous activity (such as a few squats) will lift your tone and change your mood. Fast walking and running are effective. At the same time, of course, take care not to overwork.

1. Questions for yourself.

Neutralizes the means that block the feeling of happiness by creating new perspectives in pressure situations.

When you suspect that you are exaggerating the significance of a problem, ask yourself the following questions:

• Is this really such a Big Deal?
• Is it subject to this moment risk anything truly important to you?
• Is it really worse than what it was before?
• Will it seem as important to you two weeks from now?
• Is it worth it to worry so much?
• Is it worth dying for?
• What's the worst that could happen and can I handle it?

1. Distraction.

Distraction is a form of positive distraction that blocks stressful thoughts and feelings.

Concentrate your attention on some neutral object for a few minutes. Below are four possibilities:

• Write down 10 names of objects or things that you dream about. These may not necessarily be important things, just things that you enjoy, such as a home party.
• Slowly count objects that are emotionally neutral in color: leaves on a flower, spots on a square of tiles, letters on a printed page, etc.
• Train your memory by remembering 20 actions you took yesterday.
• Spend two minutes listing the qualities you like about yourself and give examples of each.

1. Self-perception.

Stop for a minute and think about how you should like yourself too. Say out loud or think to yourself: "I take care of myself, my well-being is very important to me. I want to support myself and do everything in the best possible way. I want a really good life for myself. I'm always on my side.". The feeling of your own support will increase if you hug yourself or simply squeeze your hands, as if reinforcing your words of approval.

1. Your valuable qualities.

Resists the inherent tendency to criticize oneself and reinforces self-belief with specific, positive statements.

Make a list of your most valuable qualities. You can also add some of the following items:

• I take care of my family.
• I am a good friend.
• I have achieved something in life. I help people.
• I want to succeed
• I admit my mistakes.
• I try to behave intelligently.
• I'm trying not to make any more of the mistakes I made before.
• I'm quite attractive.
• I am talented in some areas.
• I try to live in moral purity and be kind to people.
• I began to understand myself better.

Write this list on a piece of paper and carry it with you always. When you feel down, take it out and focus your attention on your strengths. Give examples of your positive behavior. It’s even better to say them out loud or write them down. All this will significantly increase your self-confidence.

1. Non-resistance.

If you are irritated by a person or a specific situation, try to think of it as a source of unpleasant energy. This negative energy affects your senses in the same way that loud noise does to your ears. Then imagine that you have become invulnerable: imagine a shield in front of you, from which the energy that hurts you “bounces off”. Or that you “lost” it, that it passed through you completely painlessly, like cosmic rays that constantly penetrate our body. And if someone says unpleasant things to you, criticizes you, imagine that negative words “fly” over your head without even touching you.

A modern person is constantly exposed to worries and mental stress, and there are a great many reasons for this, be it passing an exam or the first day at work. When stressed, the body reacts in a unique way to the external influence of negative factors. The heartbeat and pulse increase, hormones are released into the blood, and the parasympathetic system is actively working. nervous system. The human body activates its protective function, since stress disrupts its homeostasis and consistency of work internal organs and systems.

In order to maintain your physical and mental health, it is necessary to adapt to the current conditions. In the process of adapting to negative factors, people have found various ways to cope with stress. Any negative impact can be translated into a positive direction, which has a beneficial effect on the psyche and builds the body’s resistance to stress. Let's look at the main features of stress and how to deal with it.

Physiology of stress

The concept of “stress” was first introduced into science in the mid-twentieth century by the American psychophysiologist Walter Cannon. The American endocrinologist Hans Selye made a huge contribution to the study of stress, proving that regardless of the type of stressor, the body develops nonspecific methods of adaptation. The scientist identified 3 stages of stress development:

• anxiety reaction;
• resistance;
• complete exhaustion.

Any stress begins with the emergence of an anxiety state, thus the body defends itself. At this stage, there is a slight trembling throughout the body, the so-called frost on the skin; each of us has experienced a similar state when excited. The main thing is that anxiety does not cross the boundaries; with strong anxiety, the body’s protective functions lose their energy potential, and further fight against stress factors becomes problematic.

The second stage lasts the longest and is characterized by the body’s gradual adaptation to the prevailing negative conditions. There is an active synthesis of new substances to maintain the internal constancy of the human body as a single system.

In the third, exhaustion, there is a complete loss of strength and dysfunction of the internal organs. Exhaustion of the body leaves an irreparable mark on the physiological and mental state of a person.

The destructive nature of external influence is called distress, and the positively directed stimulus is called eustress. Stress does not always have a negative effect on a person. The body either adapts to the current conditions, becomes stronger and more resilient, or collapses, leading to the decline of the functioning of functional systems.

In science, there is such a thing as stress resistance, the body’s ability to adapt to stressful situations. The further course of adaptation to external influence depends on the level of stress resistance. The lower the level of resistance, the less likely a positive outcome of stress on the body.

People with the following psychological traits are most susceptible to stress:

• with external locus control;
• with an increased feeling of anxiety;
• with low self-esteem.

Locus of control is understood as a person’s life focus on achieving results, attributing their successes to internal or external factors. People with an external orientation tend to attribute their successes or failures to exogenous factors, for example, a student was not prepared for a lesson because he was disturbed by the working TV. The internal locus of control is characterized by an orientation towards one’s own strengths, actions and skills. Such people tend to shift all responsibility onto themselves. Individuals with an internal locus of control are most resistant to stress.

A person with a high level of anxiety in stressful situations gets lost and cannot control his emotions. In the first stages of stress, significant fatigue and waste of energy occur. A self-confident person is able to take control of thoughts and actions, and direct all his strength to overcome a difficult situation.

Low self-esteem gives rise to self-doubt and self-confidence. It is not surprising that a person with low self-esteem does not believe in his own strength, and, consequently, stress resistance decreases.

And also the famous psychologist N. Kobaza identified three main personal qualities that help to effectively resist stressors:

• obligation;
• endurance;
• self-control.

Commitment refers to the ability to complete tasks and achieve goals regardless of difficulties. A committed person will find ways to adapt or avoid stress. Endurance makes it easy to cope with life problems, perceiving them as an incentive to personal growth. A person with a high level of control can more easily coordinate his actions in extreme situations.

A person’s resistance to stress largely depends on lifestyle, for example, stress resistance decreases with infectious diseases, overeating, drinking alcohol.

Stress Relief Techniques

Any average person is interested in what to do when stressed and how to resist negative external influences.

Among the main methods of stress relief are:

• relaxation;
• meditation;
• breathing techniques;
• muscle relaxation;
• visualization.

The relaxation method has a fairly long-lasting relaxing effect. To do this, you need to mentally relax, leave all matters and problems “outside the door.” Having assumed a lying position, we spread our legs to the sides so that the toes of the feet are turned towards each other. We move our arms to the sides and take a deep breath, then exhale for 5-7 seconds. Gradually imagine how the body relaxes from the legs to the knees, from the pelvis to the chest, from the shoulders to the head. Moreover, you need to relax so that there is a feeling of weightlessness. Taking deep breaths and long exhalations,

The best remedy for stress is meditation. This method good because it has a calming and relaxing effect on the nervous system. To meditate, you need to sit in a comfortable position, relax your muscles, take a deep breath in and out, imagine beautiful landscape or favorite vacation spot. It doesn’t matter what image or place a person represents, the main thing is that the picture evokes positive emotions.

Breathing techniques are considered one of the the best means from stress. Controlling your breathing helps you pull yourself together and reduce anxiety in an extreme situation. You need to perform breathing exercises either standing or lying down for proper functioning of the lungs and diaphragm. Probably everyone has noticed that in a stressful situation the breathing rhythm changes, thus regulating respiratory process, the tension can be successfully resisted. With prolonged exhalation, the body relaxes and the nervous system calms. The correct rhythm of air regulation, a slow pace of inhalation and exhalation ensures effective relaxation.

Muscle tension causes discomfort in the body and aggravates Negative influence external stimuli. Muscle tension, the place of greatest tension, blocks the body's energy potential. A person constantly exposed to stress has a hunched posture, and his shoulders and hands are tense when walking. There are several muscle relaxation techniques:

• relaxation according to Jacobson;
• muscle relaxation according to Jackson.

Muscle relaxation according to Jacobson is carried out in sitting position. It is necessary to completely relax all the muscles of the body, feeling weightlessness and lightness in the joints and limbs. Closing his eyes, a person alternately relaxes and tenses muscle groups, starting from the head to the feet.

American psychologist E. Jacobson proposed his relaxation technique. To do this, you need to alternately tense and relax your muscles, focusing on relaxation. First, the dominant parts of the body tense, for example, in a left-handed person, the dominant part is left-hand side. In total, the scientist identified 16 main muscle groups, the effective relaxation of which helps to get rid of accumulated negative emotions and stress.

One of effective ways overcoming stress is considered a visualization method. Many psychologists advise, in case of prolonged emotional stress, to take a sheet of paper, write down the essence of a personal problem on it (or depict it in the form of a drawing) and burn it, visualizing that the internal tension goes away along with the smoke. This seemingly simple technique allows you to use visualization to displace accumulated negativity. When visualizing, you can imagine pleasant images, remember fun events, the main thing is that your thoughts have a positive connotation.

The popular American method of “screaming into space” helps many people get rid of accumulated stress. Foreign psychologists believe that by throwing out negativity by shouting, you can quickly get rid of emotional stress and calm down. A scream can be accompanied by physical manipulation, such as breaking dishes or hitting a punching bag, so the accumulated negativity is fully splashed out.

How to treat stress

Then, when stress is protracted and a person is simply unable to master special relaxation techniques, it is necessary to seek help from specialists. For the treatment of stressful conditions, a psychotherapeutic approach is most often used. So, let's find out how to treat stress with the help of psychotherapy.

In psychotherapeutic practice, the following methods of treating stressful conditions are used:

• Gestalt therapy;
• hypnosis;
• behavioral therapy.

In the Gestalt approach, the psychotherapist helps the client take a holistic look at the picture of stress and independently find ways to solve the problem. Only by understanding the true reasons for the occurrence stress state, and the psychology of human behavior in extreme situations, one can learn to resist the harmful influence of external factors.

In hypnosis therapy, the leading place is occupied by the principle of suggestion. Using suggestion, the psychotherapist helps the client get rid of negative thoughts and emotional stress.

To the question: “What to do when you are stressed?” behavioral psychotherapy provides a detailed answer. In order to get rid of stress, it is necessary to overcome internal conflict and understand the physiology of anxiety. Psychotherapy helps the client look at himself from the outside and understand the cause of conflicts.

Stress - manifestations, consequences, treatment, prevention