home Vitamins and dietary supplements Make a plan for getting out of a stressful state. How to get out of stress and depression

Make a plan for getting out of a stressful state. How to get out of stress and depression

Let's look at active ways to improve overall sustainability human body. You can try to divide them into three groups:

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

The second group is autogenic training, psychotherapy, hypnosis.

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

The optimal way to get rid of prolonged stress is to completely resolve the conflict, eliminate disagreements, and make peace. If this is impossible, you should logically reassess the significance of the conflict, for example, look for excuses for your offender. You can select various ways reducing the significance of the conflict.

Its essence is to be able to derive benefit, something positive, even from failure. The second method of calming down is to prove to yourself that “it could have been worse.”

One of the best ways reassurance 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, calm him down, and guide him.

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

Let's consider possible ways combat 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 advisable to perform relaxation gymnastics exercises in a separate room, without prying eyes. The purpose of the exercises is complete relaxation muscles.

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

Here are some examples of relaxation exercises:

1. Lie quietly for about 2 minutes, eyes closed. Try to imagine the room you are in. First, try to mentally walk around the entire room (along the walls), and then make a path along the entire perimeter of the body - from head to heels and back.
2. Carefully monitor your breathing, passively aware that you are breathing through your nose. Mentally note that the air you inhale is slightly cooler than the air you exhale. Focus on your breathing for 1-2 minutes.

Try not to think about anything else

3. Take a shallow breath and hold your breath for a moment. At the same time, sharply tense all your muscles for a few seconds, trying to feel the tension throughout your body. As you exhale, relax. Repeat 3 times.

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

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

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

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

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

The same applies to thoughts, however, do not try to overcome them, you just need to register them.

In conclusion, mentally “run” through all the muscles of the body to see if there is even the slightest tension left somewhere. If yes, then try to remove it, since relaxation should be complete.

Now open your eyes, then close them a few 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 internal relaxation for as long as possible.

Concentration.

So, let’s outline the approximate order of performing concentration exercises.

1. Try to ensure that there are no spectators in the room where you plan to practice.
2. Sit on a stool or regular chair - only with your side to the back so as not to lean on it. Under no circumstances should the chair have 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 loosely on your knees, close your eyes (they should be closed until the end of the exercise so that your attention is not distracted by foreign objects - no visual information).
4. Breathe through your nose calmly, not strained. Try to focus only on the fact that the air you inhale is colder than the air you exhale.
5. And now two options for concentration exercises:
- a) concentration on the score.

Mentally count slowly from 1 to 10 and focus on this slow count. If at any point your thoughts start to wander and you are unable to concentrate on counting, start counting again. Repeat the count for several minutes.

b) concentration on the word.

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

Focus on “your” word, which from now on will become your personal slogan when concentrated. It is this concentration that leads to the desired side result - relaxation of all brain activity.

6. Perform relaxation and concentration exercises for several minutes. Exercise as long as you enjoy it.
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 managed to overcome absent-mindedness.
- Autoregulation of breathing.

IN normal conditions no one thinks or remembers about breathing. But when, for some reason, deviations from the norm occur, it suddenly becomes difficult to breathe. Breathing becomes difficult and heavy during physical exertion or a stressful situation. And vice versa, when they are very frightened or tensely expecting something, people involuntarily hold their breath (hold their breath).

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

Methods for preventing stress.

1. Sit in a chair, relax and rest peacefully.
2. Brew yourself some strong tea or coffee.
3. Turn on the tape recorder and listen to your favorite music.
4. If your loved ones are at home, drink tea or coffee with them and calmly talk about something.
5. Don't fill the bath very well. hot water and lie in it. Do calming breathing exercises in the bath.
6. Take a walk in the fresh air.
7. Put on a tracksuit, sneakers and run for 10 minutes.

3. Ways to overcome stress

Let's return once again to the definition of stress. Translated from in English The word "stress" means "pressure, pressure, tension." A encyclopedic Dictionary gives the following interpretation of stress: “A set of protective physiological reactions that occur in the body of animals and humans in response to the influence of various unfavorable factors (stressors).”

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

What can be counteracted by stress?

Let's turn to active ways to increase the overall stability of the human body. You can try to divide them into three groups:

· The first group - includes methods that use physical factors of influence - this is physical education, hardening the body, jogging, etc.

· The second group – autogenic training, psychotherapy, hypnosis.

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

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

Distribution of coca in South America(XIV century) and opium in the Middle East (XVII century) occurred during a critical period when famine was raging in these areas of the Earth. Attempts to treat depression (to influence low mood) date back to ancient times: back in the 8th century. BC, the Assyrians used cocaine leaves to “create satiety in the hungry, strength in the weak and oblivion of adversity.”

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

We will not deny the temporary anti-stress effect of alcohol and nicotine, but along with these features they have another one - a painful addiction to use. But compared to chronic alcoholism or other drug addiction, the stressor is just a lamb. We can imagine the effect of a stressor on the body in the form of a small diagram (Fig).

Having an anti-stress effect, alcohol obviously must have a certain effect on the central nervous system.

system, although there is practically not a single system, not a single organ in the human body that would not be subject to changes under the influence of systematic alcohol intake.

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

Rice (3 p.32)

The best way to get rid of lingering stress is to completely resolve the conflict, eliminate disagreements, and make peace. If this is impossible, you should logically reassess the significance of the conflict, for example, look for excuses for your offender. There are various ways to reduce the significance of the conflict. The first of them can be characterized by the word “but”. Its essence is to be able to extract something positive, even from failure. The second method of calming down is to prove to yourself that “it could have been worse.” Comparing your own misfortunes with someone else's even greater grief ("and the other is much worse") allows you to react steadfastly and calmly to failure. Interesting way reassurance like “green grapes”: like the fox from the fable, tell yourself that “what I just unsuccessfully strived for is not as good as it seemed, and therefore I don’t need it.”

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

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

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

Let's look at possible ways to deal with stress:

· relaxation;

· concentration;

· autoregulation of breathing.

To suspend the process that has begun or prevent its occurrence, preserving the teacher as a healthy person and an effective professional. CHAPTER 2. STUDY OF COPING MECHANISMS - BEHAVIOR OF TEACHERS WITH DIFFERENT LEVELS OF EMOTIONAL BURNOUT 2.1 Organization of the study This study took place in 2009, in November, on the territory of the EMO in Norilsk, Krasnoyarsk Territory. IN...

Between 37 and 60 points); Group 3 – the syndrome has not formed (i.e. the total number of points in any of the phases does not exceed 36 points). Table 1 presents the results of studies of the degree of emotional burnout among teachers. As can be seen from this table, all subjects are divided by the number of points scored, both in individual phases and by total number points scored. All...

Eras of Assyrians consumed cocaine leaves to “create satiety in the hungry, strength in the weak, and oblivion of adversity.” Alcohol also has a certain attractive power, which lies in its peculiarities of action on the human psyche. The effects of alcohol are varied. Moderate and occasional alcohol consumption improves mood, alleviates anxiety, anxiety, tension, makes...

And they didn’t go. Simpler means that require almost no material costs are also, oddly enough, still used quite rarely. 1.3 Gender characteristics of decision-making in an organization The need to study gender aspects of management is due to the dynamic penetration of women into economic management and the emergence of a new social cohort of “business women”. These are especially noticeable...

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3. Methods for preventing stress.
Lifestyle- this is ours everyday life from early morning to late evening, every week, every month, every year. Components of an active and relaxing lifestyle are the beginning of the working day, diet, and physical activity, and the quality of rest and sleep, and relationships with others, and the reaction to stress, and much more. It depends on us what our lifestyle will be - healthy, active or unhealthy, passive.

If we can positively influence our core life principles, ensure that relaxation and concentration become an integral part of our lifestyle, then we will become more balanced and will respond more calmly to stressors. 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 autoregulate.
There are four main stress prevention method via autoregulation: relaxation, anti-stress “remake” of the day, first aid for acute stress and autoanalysis of personal stress. The use of these methods, if necessary, is available to everyone. We have already talked about relaxation, so we will consider three other methods.

3.1. Anti-stress “remake” of the day.
Very often, when people return home, they transfer their work activity and excitement to their family. What do you need to get rid of your daytime impressions and, having crossed the threshold of the house, not take your feelings out on your family? Bad mood? After all, in this way we bring home stress, and the fault is our inability to detach ourselves from the impressions accumulated during the day. First of all, you need to establish a good tradition: when you return home from work or school, immediately relax.
Here are some recommended ways to relax in 10 minutes.
1. Sit in a chair, relax and rest peacefully. Or sit comfortably on a chair and take a relaxing “coachman’s pose.”
2. Brew yourself some strong tea or brew some coffee. Stretch them out 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, drink tea or coffee with them and calmly talk about something. Do not solve your problems immediately upon returning home: in a state of fatigue and weakness, this is very difficult, and sometimes impossible. You can find a way out of the deadlock after a little time has passed and the stress of the working day has subsided.
5. Fill the bathtub with not very hot water and lie in it. Do calming breathing exercises in the bath. 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 (exhalation with resistance). Imagine that with each exhalation the overall tension that has accumulated during the day gradually subsides.
6. Take a walk outside.
7. Put on a tracksuit, sneakers and run for 10 minutes.
It is very important that the initiative for such “changes” of the day comes from ourselves. It is necessary to warn your loved ones that during this short period of time we forget about our household responsibilities and try to spend these 10 minutes with them. With a fresh head, solving all household problems will require much less nervous and physical energy.

3.2. First aid for acute stress.
If we unexpectedly 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 willpower and command yourself “STOP!” in order to sharply slow down the development of acute stress. To be able to recover from a state of acute stress, to calm down, you need to find effective method self-help And then in a critical situation that can arise every minute, we will be able to quickly navigate 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. This is a calming breath. Try to imagine. That with each deep inhalation and long exhalation you partially relieve stress.
2. A minute of relaxation. Relax the corners of your mouth, moisten your lips. Relax your shoulders. Focus on your facial expression and body position: remember that they reflect your emotions, thoughts and inner state. It's only natural that you don't want others to know that you're stressed. In this case, you can change your “facial and body language” by relaxing your muscles and breathing deeply.
3. Look around and carefully examine the room you are in. Pay attention to the smallest details, even if you know them well. Slowly, without rushing, mentally “go through” all the objects one by one in a certain sequence. Try to fully concentrate on this “inventory”. Say to yourself mentally: “Brown desk, white curtains, red flower vase,” etc. By focusing on each individual subject, you will be distracted from internal stress, directing your attention to a rational perception of the environment.
4. If circumstances permit, leave the room in which you are experiencing acute stress. Go to another place where there is no one, or go outside where you can be alone with your thoughts. Mentally disassemble this room (if you went outside, then the surrounding houses, nature) “piece by piece”, as described in paragraph 3.
5. Stand with your feet shoulder-width apart, lean forward and relax. The head, shoulders and arms hang down freely. Breathing is calm. Hold this position for 1-2 minutes, then very slowly raise your head (so that it does not become dizzy).
6. Engage in some activity - no matter what: start washing clothes, washing dishes or cleaning. The secret of this method is simple: any activity, and especially physical labor, in a stressful situation acts as a lightning rod - it helps to distract from internal tension.
7. Turn on soothing music, the one you love. Try to listen to it, concentrate on it (local concentration). Remember that concentrating on one thing promotes complete relaxation and evokes positive emotions.
8. Take a calculator or paper and pencil and try to calculate how many days you live in the world (multiply the number of full years by 365, adding one day for each leap year, and add the number of days that have passed since last day birth). Such rational activity will allow you to redirect your attention. Try to remember a particularly remarkable day in your life. Remember it in the smallest detail, without missing anything. Try to calculate what this day of your life was like.
9. Talk about some abstract topic with any person nearby: a neighbor, a workmate. If no one is nearby, call your friend or girlfriend on the phone. This is a kind of distracting activity that is carried out “here and now” and is designed to displace the internal dialogue saturated with stress from your consciousness.
10. Do some anti-stress breathing exercises.
Now, having pulled yourself together, you can calmly continue the interrupted activity.

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

Stressful lifestyle

Experiencing chronic, unrelenting stress

Experiences one or more ongoing stressful situations

Difficulty coping with stressful interpersonal relationships (for example, difficulties in the family, complications in relationships with a spouse, boss, co-workers)

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

Experiences a constant lack of time, too much needs to be done in a given period of time

Worries about potentially unpleasant upcoming events

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

Absorbed in one life activity (eg, work, social activities, earning money, loneliness, or physical activity)

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

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

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

Accepts fulfilling oppressive, thankless social roles

Perceives difficult or stressful situations passively; suffers in silence

Stress-free lifestyle

Allows for the presence of “creative” stress during certain periods of intense activity
Has “ways of escape” that allow you to at least temporarily step back and relax
Defends own rights and needs; establishes low-stress relationships of mutual respect; chooses friends carefully and develops relationships that are encouraging and calm
Participates in interesting, rewarding, worthwhile work that provides genuine rewards
Maintains a stimulating workload, where periods of overload and crisis are balanced by periods of "breathing space"
Balances dangerous events with rewarding goals and positive events to strive for
Stays in good physical shape, eats well, uses alcohol and tobacco very rarely or not at all
Puts energy into different kinds activities that generally bring a feeling of satisfaction (for example, work, social activities, recreation, solitude, cultural events, family and close acquaintances)
Finds pleasure in simple activities without feeling the need to justify acting out behavior
Enjoys a full and vibrant sexual life, directly expressing his “sexual appetite”
Enjoys life in general; can laugh at himself; has a well-developed sense of humor
Lives a life relatively free from roles; able to express natural needs, desires and feelings without justification
Manages time effectively and avoids stressful situations

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Stress Prevention - 17 Ways to Protect Yourself from Stress

Preventing stress is important condition to maintain emotional health. And it is important to follow general principles to increase your level of resistance to stressful situations. This will prolong your life and increase its level several times. Here are ways to control unpleasant experiences:

1.Take everything easier.

You shouldn’t take everything to heart and worry about every little thing. Learn to calmly perceive any events in your life. Imagine that you are a sieve or a cloud and all stress passes through you without leaving a trace.

2.Learn positive thinking

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

3.Use switching methods

Are you plagued by unpleasant thoughts? Don't give them power. Switch things up. Shift your focus to external world. Observe what makes you happy. Concentrate on what you see and hear at the moment.

4. Free yourself from negative emotions

Suppressed emotions increase stress and can lead to depression. So give them a way out. Naturally, this needs to be done in a positive way. So as not to harm others. For example, beating pillows or practicing forgiveness.

5.Laugh more

Laughter is the best stress prevention. Don't neglect her. Watch comedies, use laughter therapy, smile at passersby.

Sport helps cope with stress. Therefore, if you want to maintain emotional health, sign up for your favorite sports section and enjoy regular training.

7.Be grateful for what you have

Gratitude is a very good way to prevent stress. Instead of constant dissatisfaction, you will begin to find joy in what you have.

8. Relax

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

Relaxation video:

9.Go on a trip

One of my friends experienced chronic stress, due to concerns about her health and being fired from her job. Her beloved gave her a trip to Mexico. After returning, she will not be recognized. She left all her stress in another country. Try it too, if you like to travel, of course.

By the way, you don’t have to go to another country; you can take up tourism even in your hometown.

10.Take baths

An excellent remedy for relaxation. Especially with the use of essential oils.

11.Get outdoors

12. Use self-hypnosis

Choose a suitable affirmation for yourself and say it out loud or silently as often as possible, tuning into the desired wave. For example, if you are worried at work, you can say the following formula: “There is peace and harmony inside and around me.”

13. Find a hobby

A favorite hobby is a wonderful stress prevention. So ask yourself: What do I enjoy doing?” Perhaps write poetry, cook culinary masterpieces, or study psychology. We found out the answer. Fine. Now, without delay, start an interesting activity.

14.Make a list of things that make you happy

Take a few minutes to write down your favorite ways to spend time that make you happy. These activities are your salvation from stress.

14.Dream and fantasize

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

16.Keep a diary

A diary helps you understand yourself, analyze your life and find a way out. difficult situations. And also, keeping notes has the function of a chiropractor; you write about what worries you, and you feel better.

17.Consult a psychologist

If your nervous energy is running low and nothing makes you happy, consult a psychologist. Thank God, there are now enough professionals in this field who can help you cope with stress.

Methods for preventing stress

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

Anti-stress modification of the day. In everyday life, many of us regularly make the same mistake: returning home after an intense work or educational activities, we continue to be excited, nervous and at home. As a result, even those family members who had a relatively calm day are exposed to those stressors from which one of them was unable to escape. At home, everyone wants and should be themselves and should not interfere with other family members doing this. Home should be the most comfortable place for a person, he should always be sure of this. Keeping this in mind, it is easy to understand that the habit of bringing stress home destroys the family, turns home into yet another battlefield and further aggravates the stressful situation. Therefore, when coming home after a busy day of work, it is advisable to spend a small amount of time (10–15 minutes) on relaxation exercises.

Examples of relaxation exercises
1. You need to sit in a chair, relax and rest peacefully, without thinking about anything. If it is not possible to sit in a chair, you can sit more comfortably on a chair, taking a relaxing “coachman’s pose.”
2. Slowly, focusing on each stage of action, brew strong tea or brew aromatic coffee, depending on your own preferences. Extend the process of drinking the drink for 10 minutes, savoring it and not thinking about anything serious at this moment.
3. Turn on your favorite music and listen to it, closing your eyes, surrendering to pleasant memories.
4. Take a bath, it should not be hot, its temperature should be comfortable. If a person is accustomed to using aromatic salts, they can be added after familiarizing themselves with the peculiarities of the action of these particular salts; they should not be stimulating.
5. Take a walk in the fresh air, preferably so that the surrounding landscape is pleasing to the eye.
6. Put on a tracksuit and sneakers and do a short ten-minute jog.

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

First aid for acute stress
Acute stress develops when a person unexpectedly finds himself in a stressful situation (discipline at work, an unflattering statement from a co-worker, a quarrel at home, unexpected news about the illness or other trouble of someone close to you). At the first stage, a person needs to understand that he is experiencing stress, only after that he can begin conscious actions to prevent its further development. By volitional effort it is necessary to stop one’s own further entry into a stressful state. To get out of a state of acute stress, it is necessary to choose an individual method of self-help. In most cases, those who use such techniques have a universal method for various stressful situations. Knowing this method and being confident in it, a person in a critical situation will be able to quickly navigate and effectively help himself.

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

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

Getting out of stress: how to relieve tension

IN modern world Almost every person is subject to stress. There are many reasons for this condition to occur. You always need to react correctly to what is happening to you, find a way out of stress and not give in negative influence environment.

There are several signs of stress:

memory impairment;

lack of sense of humor;

loss of taste for food;

increased excitability;

fatigue often occurs;

frequent headaches;

an inferiority complex arises;

a feeling of disrespect for one’s person;

constant conflicts.

If you have several of these signs and do not want to turn to a professional for help, then you can take a different path and find ways to get out of stress on your own.

Chronic stress can cause serious problems with health: decreased immunity, increased blood pressure and etc.

Ways to deal with stress tension

By using methods to combat it in everyday life, you can avoid unwanted consequences.

Eat right

To ensure that your body receives more of the happiness hormone - serotonin, eat almonds, chocolate and more bananas, this will minimize the effects of stress.

Healthy sleep

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

Pets

Research shows that people who have pets are less susceptible to chronic stress.

Rest

Human psychology is designed in such a way that during stressful situations we want to relax all day long, lying on the sofa in front of the TV and not get up anywhere. However, psychologists say that you need to rest actively. A trip to the sea or a holiday with family in nature will relieve you of stress.

Yoga and breathing exercises

These methods will help you relax as much as possible by concentrating on your inner sensations. And yoga classes will relieve heaviness in the muscles and strengthen them.

Communication with children and loved ones

Shopping and personal care

Women love these methods of relieving stress. Buying things and visiting beauty salons or SPA salons will bring a lot of pleasure and help you relax.

Play sports

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

Color therapy and aromatherapy

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

Smile more often

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

Positive attitude

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

New impressions

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

Relaxation

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

Several physical exercises

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

Other ways to relieve stress

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

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

The psychology of the experience is such that if you do not get rid of it, then stressful tension and further aggravation of stress are guaranteed for you. So try to be less distracted by various failures and spend more time on yourself, your family, relatives and friends. Learn to relax, spend more time in the fresh air, and no amount of stress can ruin your health and your life.

Plan.

Introduction

1. The concept of stress. Main reasons.

1.1.. Stress and frustration.

3. Ways to overcome stress.

3.1.relaxation

3.2. concentration;

3.3. autoregulation.

4. Methods for preventing stress.

Conclusion.

List of used literature.

With the transition to comprehensive automation of production, the role of man as a subject of labor and management increases. A person is responsible for the effective operation of the entire technical system, and a mistake he makes can in some cases lead to very serious consequences.

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

1. The concept of stress. The main causes of occurrence.

One of the most common types of affect these days is stress.

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

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

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

The most widely used definition is the following:

“Stress is a tense state of the human body, both physical and mental.” Stress is present in the life of every person, since the presence of stressful impulses in all areas human life and activities undoubtedly.

What is emotional stress?

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

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

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

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

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

It is difficult to find a scientific term that is used as often as the word "stress". When people use this term, they usually mean that they are stressed, tired, or depressed. Meanwhile, stress is not a “painful” condition at all, but a means by which the body fights unwanted influences.

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

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

Stress is a common and common phenomenon. We all experience it from time to time - maybe like the feeling of emptiness in the pit of our stomach when we stand up to introduce ourselves in class, or like increased irritability or insomnia during an exam session. Minor stress is inevitable and harmless. Excessive stress is what creates problems for individuals and organizations. Stress is an integral part of human existence, you just need to learn to distinguish between an acceptable degree of stress and too much stress. Zero stress is impossible.

Currently, scientists distinguish between eustress (positive stress, which is combined with a desired effect and mobilizes the body) and distress (negative stress with an undesirable harmful effect). With eustress, cognitive processes and processes of self-awareness, comprehension of reality, and memory are activated. Distress that occurs in the work environment tends to extend into non-work hours. It is difficult to compensate for such an accumulated consequence during leisure hours; it must be compensated during working hours. [Rogov E.I. p.80] The most general and complete classification of life stress, one of the variants of which was proposed by R.T. Wong and is shown in Fig.

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

The next area is intrapersonal stress. Most of our demands on the outside world and its impact on us are associated with this type of stress. This area is like a centrifugal force that influences all areas of our lives. If we are not at peace with ourselves, then our inner turmoil and experience manifests itself in a negative attitude, impacts on the outside world and disrupts interpersonal relationships. This category of stress includes such events as unfulfilled expectations, unfulfilled needs, meaninglessness and purposelessness of actions, painful memories, inadequate assessment of events, etc.

The area of interpersonal stress interacts with certain areas of life. Since each person has to constantly solve various social issues in his activities, interaction with other persons and his assessment have significant influence on our perception, experience, attitude to events and are problems of relationships between people.

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

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

Job stress is typically associated with heavy workload, lack of self-control over work performance, role ambiguity, and role conflict. Poor job security, unfair job evaluations, and disruption to job organization can become a source of stress.

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

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

Financial stress is self-explanatory. The inability to pay bills, failure to provide income for expenses, difficulties in obtaining debt, the discrepancy between the salary level and the results of work, the occurrence of additional and financially unsecured expenses, these and other circumstances can cause stress.

Intrapersonal stress deserves detailed consideration not only because insufficient attention has been paid to it, but also due to the fact that it can be projected onto various life events and influence the individual’s attitude towards them and behavior.

1.1. Stress and frustration.

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

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

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

In some cases, the subject responds to frustration by withdrawing (eg, leaving the room), accompanied by aggression that is not overtly expressed.

Frustration leads to emotional disturbances only when there is an obstacle to strong motivation. If a pacifier is taken away from a child who has started drinking, he reacts with anger, but at the end of sucking there are no emotional manifestations.

1.2. Physiological mechanisms of stress.

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

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

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

Three physiological mechanisms of such stress can be distinguished.

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

Secondly, following the appearance of a dominant, a special chain reaction develops - one of the deep structures of the brain is excited - the hypothalamus, which forces the nearby special gland - the pituitary gland - to release a large portion of adrenocorticotropic hormone (ACTH) into the blood. Under the influence of ACTH, the adrenal glands secrete adrenaline and other physiologically active substances (stress hormones), which cause a multifaceted effect: the heart begins to contract more often and stronger (remember how it “jumps out” of the chest in fear, excitement, anger), blood pressure rises (here why you might get a headache, a heart attack, or your breathing becomes faster). During this phase, conditions are prepared for intense muscle activity. But modern man, unlike the primitive one, following stress, it usually does not use the accumulated muscle energy, so biologically active substances circulate in its blood for a long time, which do not allow either the nervous system or the nervous system to calm down. internal organs. It is necessary to neutralize stress hormones, and the best assistant here is physical education, intense muscle activity.[ c. ]

Thirdly, due to the fact that the stressful situation remains relevant (the conflict was not resolved successfully and some need remained unsatisfied, otherwise there would be no negative emotions), impulses that support activity is dominant, and stress hormones continue to be released into the blood. Therefore, you need to reduce the significance of this unfulfilled desire for yourself or find a way to realize it.

2. Causes and signs of stress.

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

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

Let's consider those factors operating within the organization that cause stress.

1. Overload or too little workload, e.g. a task that must be completed within a specific period of time.

The employee has simply been assigned an unreasonable number of tasks or an unreasonable level of output for a given period of time. In this case, there is usually anxiety, frustration (a feeling of collapse), as well as a feeling of hopelessness and material loss. However, underutilization can cause exactly the same feelings. A worker who does not receive work that matches his capabilities usually feels uneasy about his worth and position in the workplace. social structure organization and feels clearly unrewarded.

2. Role conflict.

Role conflict occurs when conflicting demands are placed on an employee. For example, a salesperson may be tasked with immediately responding to customer requests, but when he is seen talking to a customer, he is told to remember to stock the shelves with goods.

Role conflict can also occur as a result of a violation of the principle of unity of command. Two managers may give conflicting instructions to an employee. For example, a plant director may require a shop manager to maximize production output, while a technical control department manager may require compliance with quality standards.

Role conflict may also arise as a result of differences between the norms of the informal group and the requirements of the formal organization. In this situation, the individual may feel tension and anxiety because he wants to be accepted by the group, on the one hand, and comply with the requirements of management, on the other.

3. Role ambiguity.

Role ambiguity occurs when an employee is unsure of what is expected of him. Unlike role conflict, here the requirements will not be contradictory, but also evasive and vague. People need to have a correct understanding of management's expectations - what they should do, how they should do it and how they will then be evaluated.

4. Uninteresting work.

Some studies show that individuals who have more interesting jobs show less anxiety and are less susceptible to physical ailments than those who work in uninteresting jobs. However, people have different views on the concept of “interesting” work: what seems interesting or boring to one person will not necessarily be interesting to others. Successful work, whatever it may be, leaves fewer effects of aging, therefore, says Selye, you can live long and happily if you choose a job that suits you and cope with it successfully.

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

The ideal situation would be when productivity is as high as possible. high level, and stress - as low as possible. To achieve this, managers and other employees of the organization must learn to manage stress within themselves. So how can you manage to increase productivity and reduce stress?

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

1. Develop a system of priorities in your work. Rate your work as follows: “should do it today,” “do it later this week,” and “do it when I have time.”

2. Learn to say “no” when you reach the point at which you can no longer take on any more work. Explain to your boss that you understand the importance of the task. Then describe the specific priority work you are currently working on. If he insists on doing a new task, ask what work you should put off until the new task is completed.

3. Develop a particularly effective and reliable relationship with your boss. Understand his problems and help him understand yours. Train your boss to respect your priorities, your workload, and give reasonable orders.

4. Disagree with your manager or anyone who makes conflicting demands (role conflict). Explain that these demands are pulling you in opposite directions. Request a meeting with all stakeholders to clarify the issue. Do not take an accusatory-aggressive position; just explain what specific problems the conflicting requirements pose for you.

5. Inform your supervisor or co-workers when you feel that the expectations or evaluation standards for your assignment are not clear (role ambiguity). Tell them that you are somewhat unsure about a number of specific assignment-related questions and would like the opportunity to discuss these issues with them.

6. Discuss feelings of boredom or lack of interest in work with your supervisor. Once again, keep in mind that you should not put yourself in the position of complaining. Explain that you are a proponent of challenging work and would like the opportunity to participate in other activities.

7. Find time each day to unplug and relax. Close the door for five minutes every morning, elevate your feet and rest them on something, completely relax and put work out of your mind. Turn to pleasant thoughts or images to refresh your brain. Leave the office from time to time to change the environment or train of thought. Don't dine there or stay long after you should be going home or doing other work.

Other factors associated with reducing the likelihood of stress include eating a proper diet, staying fit through exercise, and achieving overall balance in your life.

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

Signs of stress

1. Inability to concentrate on something.

2. Too common mistakes at work.

3. Memory deteriorates.

4. Feeling tired too often.

5. Very fast speech.

6. Thoughts often disappear.

7. Pain appears quite often (head, back, stomach area).

8. Increased excitability.

9. Work doesn’t bring the same joy.

10. Loss of sense of humor.

11. The number of cigarettes smoked increases sharply.

12. Addiction to alcoholic beverages.

13. Constant feeling of malnutrition.

14. Loss of appetite - generally lost taste for food.

15. Inability to finish work on time.

If we find signs of stress in our body, then we need to carefully study its causes.

Causes of stress.

1. Much more often we have to do not what we would like, but what is necessary, which is part of our responsibilities.

2. We constantly don’t have enough time - we don’t have time to do anything.

3. Something or someone is pushing us, we are constantly in a hurry to get somewhere.

4. It begins to seem that everyone around you is clamped in the grip of some kind of internal tension.

5. We constantly want to sleep - we just can’t get enough sleep.

6. We dream too much, especially when we are very tired during the day.

7. We smoke a lot.

8. We consume more alcohol than usual.

9. We don't like almost anything.

10. At home, in the family - constant conflicts.

11. There is a constant feeling of dissatisfaction with life.

12. We make debts without even knowing how to pay them off.

13. An inferiority complex appears.

14. There is no one to talk to about your problems, and there is no particular desire.

15. We do not feel respected - neither at home nor at work.

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

Predisposition to stress can also be determined using various tests.

3. Ways to overcome stress

Let's return once again to the definition of stress. Translated from English, the word “stress” means “pressure, pressure, tension.” And the encyclopedic dictionary gives the following interpretation of stress: “A set of protective physiological reactions that occur in the body of animals and humans in response to the influence of various unfavorable factors (stressors).”

What can be counteracted by stress?

Let's turn to active ways to increase the overall stability of the human body. You can try to divide them into three groups:

The first group includes methods that use physical factors of influence - this is physical education, hardening the body, jogging, etc.
The second group is autogenic training, psychotherapy, hypnosis.
The third group of ways to increase the overall resistance of the body is associated with biologically active substances.

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

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

Having an anti-stress effect, alcohol obviously must have a certain effect on the central nervous system.

system, although there is practically not a single system, not a single organ in the human body that would not be subject to changes under the influence of systematic alcohol intake.

Rice (3 p.32)

The best way to get rid of lingering stress is to completely resolve the conflict, eliminate disagreements, and make peace. If this is impossible, you should logically reassess the significance of the conflict, for example, look for excuses for your offender. There are various ways to reduce the significance of the conflict. The first of them can be characterized by the word “but”. Its essence is to be able to extract something positive, even from failure. The second method of calming down is to prove to yourself that “it could have been worse.” Comparing your own misfortunes with someone else's even greater grief ("and the other is much worse") allows you to react steadfastly and calmly to failure. An interesting way to calm down according to the “green grapes” type: like the fox from the fable, tell yourself that “what I just unsuccessfully strived for is not as good as it seemed, and therefore I don’t need it.”

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

Let's look at possible ways to deal with stress:

relaxation;
concentration;
autoregulation of breathing.

3.1. Relaxation.

The automatic alarm reaction consists of three successive phases (according to the theory of G. Selye):

pulse;
stress;
adaptation.

In other words, if stress sets in, then soon the stressful state subsides - the person somehow calms down. If adaptation is disrupted (or absent altogether), then some psychosomatic diseases or disorders may occur.

Therefore, if a person wants to direct his efforts to maintain health, then he must consciously respond to a stressful impulse with relaxation. With this type of active defense, a person is able to intervene in any of the three phases of stress. Thus, it can prevent the impact of a stressful impulse, delay it, or (if a stressful situation has not yet occurred) reduce stress, thereby preventing psychosomatic disorders in the body.

By activating the activity of the nervous system, relaxation regulates mood and the degree of mental arousal, and allows you to weaken or relieve mental and muscle tension caused by stress.

So what is relaxation?

Relaxation is a method by which you can partially or completely get rid of physical or mental stress. Relaxation is very useful method, since it is quite easy to master it - it does not require special education or even a natural gift. But there is one indispensable condition - motivation, i.e. Everyone needs to know why they want to master relaxation.

Relaxation methods need to be mastered in advance so that at a critical moment you can easily resist irritation and mental fatigue. With regular practice, relaxation exercises will gradually become a habit and will be associated with pleasant impressions, although mastering them requires perseverance and patience.

Most of us are already so accustomed to mental and muscle tension that we perceive it as a natural state, without even realizing how harmful it is. It should be clearly understood that, having mastered relaxation, you can learn to regulate this tension, suspend and relax of your own free will, at your own request.

So, it is advisable to perform relaxation gymnastics exercises in a separate room, without prying eyes. The goal of the exercises is to completely relax the muscles. Complete muscle relaxation has a positive effect on the psyche and reduces peace of mind. Mental autorelaxation can cause a state of “ideological emptiness.” This means a momentary disruption of mental and mental connections with the outside world, which gives the necessary rest to the brain. Here we must be careful not to overdo it with detachment from the world.

Here are some examples of relaxation exercises:

1. Lie quietly for about 2 minutes, eyes closed. Try to imagine the room you are in. First, try to mentally walk around the entire room (along the walls), and then make a path along the entire perimeter of the body - from head to heels and back.

2. Carefully monitor your breathing, passively aware that you are breathing through your nose. Mentally note that the air you inhale is slightly cooler than the air you exhale. Focus on your breathing for 1-2 minutes. Try not to think about anything else

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

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

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

Register all environmental sounds in your consciousness, but do not perceive them. The same applies to thoughts, however, do not try to overcome them, you just need to register them.

In conclusion, mentally “run” through all the muscles of the body to see if there is even the slightest tension left somewhere. If yes, then try to remove it, since relaxation should be complete.

When completing relaxation exercises, take a deep breath, hold your breath and tense the muscles of the whole body for a moment: as you exhale, relax the muscles. After this, lie on your back for a long time - calmly, relaxed, breathing evenly, without delays. You have regained faith in your strength, are able to overcome a stressful situation - and a feeling arises inner peace. After completing these exercises, you should feel rested, full of strength and energy.

Over time, these exercises will be performed faster than at the beginning. Later you can relax your body when needed.

3.2. Concentration.

Inability to concentrate is a factor closely related to stress. For example, most working women perform three roles at home: housewife, wife and mother. Each of these functions requires concentration, utmost attention and, naturally, complete dedication from a woman. Multiple lack of concentration occurs. Each of these three functions causes a number of impulses that distract a woman’s attention from the activity currently being performed and can cause a stressful situation. Such tearing into pieces day after day ultimately leads to exhaustion, mainly mental. In this case, concentration exercises are simply irreplaceable. They can be done anywhere and anytime during the day. To begin with, it is advisable to study at home: early in the morning, before leaving for work (study), or in the evening, before going to bed, or - even better - immediately after returning home.

So, let’s outline the approximate order of performing concentration exercises.

Try to ensure that there are no spectators in the room where you plan to practice.
Sit on a stool or regular chair - just with your side to the back so as not to lean on it. Under no circumstances should the chair have 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.
Place your hands loosely on your knees, close your eyes (they should be closed until the end of the exercise so that your attention is not distracted by foreign objects - no visual information).
Breathe through your nose calmly, not strained. Try to focus only on the fact that the air you inhale is colder than the air you exhale.
And now two options for concentration exercises:
a) concentration on the score.

Mentally count slowly from 1 to 10 and focus on this slow count. If at any point your thoughts start to wander and you are unable to concentrate on counting, start counting again. Repeat the count for several minutes.

b) concentration on the word.

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

Focus on “your” word, which from now on will become your personal slogan when concentrated. It is this concentration that leads to the desired side result - relaxation of all brain activity.
Perform relaxation and concentration exercises for several minutes. Exercise as long as you enjoy it.
After finishing 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 managed to overcome absent-mindedness.

3.3. Autoregulation of breathing.

Under normal conditions, no one thinks or remembers breathing. But when, for some reason, deviations from the norm occur, it suddenly becomes difficult to breathe. Breathing becomes difficult and heavy during physical exertion or a stressful situation. And vice versa, when they are very frightened or tensely expecting something, people involuntarily hold their breath (hold their breath).

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

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

With the help of deep and calm autoregulated breathing, you can prevent mood swings.

When laughing, sighing, coughing, talking, singing or reciting, certain changes in the rhythm of breathing occur compared to the so-called normal automatic breathing. It follows that the method and rhythm of breathing can be purposefully regulated through conscious slowing down and deepening.

Increasing the duration of exhalation promotes calm and complete relaxation.

The breathing of a calm and balanced person is significantly different from the breathing of a person under stress. Thus, by the rhythm of breathing one can determine the mental state of a person.

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

Human health, and therefore life expectancy, largely depends on proper breathing. And if breathing is an innate unconditioned reflex, then, therefore, it can be consciously regulated.

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

3.4. Methods for preventing stress.

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

If we manage to positively influence our basic principles of life, 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 stressors. 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 autoregulate.

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

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

Sit in a chair, relax and rest peacefully. Or sit comfortably on a chair and take a relaxing “coachman’s pose.”
Brew yourself some strong tea or brew some coffee. Stretch them out for 10 minutes, try not to think about anything serious during this period of time.
Turn on the tape recorder and listen to your favorite music. Enjoy these wonderful moments. Try to completely immerse yourself in the music, disconnecting from your thoughts.
If your loved ones are at home, drink tea or coffee with them and calmly talk about something. Do not solve your problems immediately upon returning home: in a state of fatigue and weakness, this is very difficult, and sometimes impossible. You can find a way out of the deadlock after a little time has passed and the stress of the working day has subsided.
Fill the bathtub with not very hot water and lie in it. Do calming breathing exercises in the bath. 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 (exhalation with resistance). Imagine that with each exhalation the overall tension that has accumulated during the day gradually subsides.
Take a walk outside.
Put on a tracksuit, sneakers and run for 10 minutes.

It is very important that the initiative for such “changes” of the day comes from ourselves. It is necessary to warn your loved ones that during this short period of time we forget about our household responsibilities, and try to spend these 10 minutes with them. With a fresh head, solving all household problems will require much less nervous and physical energy.

If we unexpectedly 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 willpower and command yourself “STOP!” in order to sharply slow down the development of acute stress. To be able to get out of a state of acute stress, to calm down, you need to find an effective way of self-help, your own method. And then in a critical situation that can arise every minute, we will be able to quickly navigate by resorting to this method of helping with acute stress.

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

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

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

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

If we look through our own notes and try to organize them, we will find that some of the main signs of stress are repeated: irritability, inability to concentrate, forgetfulness, frequent sighs, a feeling of goosebumps running through the body, muscle tension, “restless legs” (cannot sit still) feeling internal heaviness, dry mouth, restless sleep, fatigue, an inexplicable feeling of fear, bad mood, depression, frequent headaches (especially in the back of the head), joint pain, lack of appetite or, conversely, overeating, constipation, rapid heartbeat.

By analyzing the records, you can determine what time of day the illness most often occurs, whether it happens at work or upon returning home. By keeping a stress diary, you can find out for yourself what is bothering us in life, what causes our personal stress.

Conclusion

Is it possible to live without stress?

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

Stress disorganizes a person’s activities and disrupts the normal course of his behavior. Stress, especially if it is frequent and prolonged, has a negative impact not only on a person’s psychological state, but also on a person’s physical health. They represent the main “risk factors” for the manifestation and exacerbation of diseases such as cardiovascular and gastrointestinal diseases.

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

In this regard, a person needs good adaptive abilities that will help him survive the most difficult life situations and withstand the toughest life trials. We ourselves can cultivate these adaptive abilities and improve them with the help of various exercises.

Bibliography.

M. Meskon, M. Ahlberg, F. Khedouri. Fundamentals of management: trans. from English - M.: “Delo LTD”, 1994.-702 p.
The stress of life: Collection./ Compiled by: L. M. Popova, I. V. Sokolov. (O. Gregor. How to resist stress. G. Selye. Stress without illness. - St. Petersburg, LLP “Leila”, 1994-384 p.
Bodrov V.A. Information stress. – M., 2000. – 352 p.
Kogan B. M. Stress and adaptation. M.: Knowledge, 1980 No. 10.
Rogoa E.I. Emotions and will. – M., 1999. – 240 p.
Stolyarenko. Fundamentals of Psychology, 1998.

In the modern world there are practically no people who are not exposed to a variety of stressful situations. Negative emotions and stress follows us everywhere: at work, at home, and even just on the street among strangers and complete strangers.

After reading the information below, you will receive a number of useful recommendations regarding overcoming stressful situations and understand how to get out of such a state on your own.

Signs of the negative impact of stressful situations

Before you figure out how to get out of stress and what methods you can take to overcome it at home, you need to study the list of characteristic manifestations of stressful situations.

Key symptoms of stress include internal restlessness, increased heart rate, and trembling of the lips and limbs. Along with this, there are a number of less characteristic symptoms that many patients do not pay due attention to.

Among the additional manifestations of stressful situations, the following signs should be highlighted:

frequent pain of unknown origin. Mainly localized in the stomach and head;
increased urge to urinate;
state of weakness and apathy;
memory impairment;
increased emotional excitability;
fatigue;
loss of concentration;
unhealthy cravings for cigarettes and alcoholic beverages;
loss of appetite;
irritability;
sleep problems;
feeling of dissatisfaction with the quality of life, etc.

Do you notice any of the above symptoms? It's time to figure out how to get out of stress and what measures can be taken to overcome the harmful effects of unpleasant situations in the future.

Causes of stress

To effectively overcome the consequences of stressful situations, you need to understand why this condition occurs.

First of all, you need to listen to yourself. Create a calm environment around, relax, carefully analyze your emotional condition. Make a list of everything that worries you and makes you feel nervous.

It’s quite normal to worry about some troubles in yourself or your loved ones, if it’s in moderation. At this stage, the task comes down to sorting problems according to their importance. Think about what difficulties you can cope with, and what irritants you cannot get rid of on your own.
People for the most part are prone to deliberately or involuntarily inventing stressful situations, “winding up” and premature grief.

The principle is simple: try to get rid of irritants and causes of stress as much as possible.

Are you afraid that you will be late for an important meeting? It is enough to wake up earlier and leave the house. Are you upset when you hear unpleasant news about someone close to you from a stranger? Check all the circumstances of controversial situations directly with your loved one. Are you afraid of getting sick and because of this you are simply afraid to leave the house? To overcome this fear, it is enough to simply follow basic preventive measures.

It is much more difficult to deal with those factors that a person cannot influence in any way. For example, problems at work or with someone close to you. In such circumstances, you need to try to cope with what you can and worry less about what is beyond your control.

Fighting stress: simple and effective methods

So, you have sorted out your emotions and experiences, made every effort to eliminate irritating factors and are on the warpath with stressful situations. This is commendable, but additional efforts need to be made to quickly eliminate the consequences of emotional experiences. The recommendations are extremely simple, but no less effective.

We spend more time in the fresh air. Walk every day for at least half an hour, preferably before bed. Jogging is no use for now – running won’t be fun anyway. Give preference to leisurely walks, breathe in as much fresh air as possible (to get the maximum benefit from the exercise, it is better to do it in nature), enjoy your surroundings.
Look how beautiful the world around you is, how life is in full swing next to you. When you feel that you have had enough exercise, come home - firstly, you will feel much better during your rest, and secondly, you will fall asleep faster and more soundly, and your dreams will be more vivid and interesting.
We do breathing exercises. Feeling unnecessary worries and nervous tension, try to get rid of all this at the very first stages. Don't wait for minor worries to accumulate and become stressful. You can use the following simple exercise: sit more comfortably in a chair or on the sofa. Place your hands on your stomach. Breathe slowly through your nose. At the same time, the stomach should expand. Then exhale as you inhaled, i.e. slowly and through the nose. Repeat about 30 times. As a result, you will become much calmer - breathing exercises will help the body reconfigure to a normal rhythm and relieve stress.
We enjoy every little thing. When we feel emotional tension, we try with all our might to get rid of it. This is done very simply - just remember at least 5 happy moments: going to the cinema on the weekend, funny antics of a child, a fresh joke from a colleague, buying a new dress, or even just good weather! Put yourself in the most positive mood possible, and stress will surely subside.
We plan our day correctly. Often a person experiences stress due to the fact that he does not have time to cope with all the planned activities. The secret is simple and effective - make a schedule and strictly follow it. Put the most difficult and important tasks first. Once you begin to act in accordance with the plan, remain calm and do not get busy with other things until you close the current item. Having mastered the most difficult task, you will become more confident in yourself, and completing subsequent tasks will seem less difficult and burdensome.
Let's keep our brain unloaded. There are such wonderful things as organizers - a suitable application can be downloaded to any phone. Don't really trust electronics? Use a regular notepad. There is no need to keep information about the birthdays of everyone you know in your head, telephone numbers, shopping, planned trips to the clinic, etc. Write down as much as you can - your brain will thank you.
We bring order to the workplace. The desktop, both at the place of work and at home, must be in order. The absence of unnecessary items will allow you to better concentrate on current affairs and get rid of irritability.
Let's read. If emotional irritation or nervous excitement occurs, if possible, we are distracted from the main activity and spend time interesting book or any other activity that brings pleasure.
Let's talk. The recommendation is not relevant for all cases. Firstly, you should only tell someone about your problems if you are confident in the person, and secondly, if after “pouring out your soul” you really feel better.

The general recommendations listed above help combat the first signs of stress. Along with this, in many patients the condition can worsen and become much more severe. If you feel like you can't cope with stress on your own, consult a doctor.

How not to deal with stress?

Food. Many people, being in a stressful state, try to “eat it up” mainly with sweets and unhealthy foods. You shouldn’t do this - the stress won’t go away, but overweight will grow very quickly.
Alcohol, tobacco, drugs. All this gives only imaginary benefits, helping to forget about problems for a short time. The result is always the same: a person gets sober, problems, however, do not disappear anywhere, and a hangover only aggravates the situation.
Video games, TV, series. Excessive enthusiasm for such things is a waste of time. No one forbids you to distract yourself by watching a new episode about the adventures of your favorite heroes or playing interesting game, but you need to know when to stop.
Excessive rest. Sleep should be healthy. This is considered sleep lasting 7-8 hours. Even if you want to constantly rest, you should not do this - it is better to consult a doctor. Excessive sleep will not lead to anything good. Instead of getting rid of stress, you will only get a loss of concentration, bad mood, excessive irritability and other aggravating factors.

What can a doctor do?

Treatment of stress, depending on the causes of its occurrence and the nature of its manifestations, can be carried out by a psychotherapist, a neurologist, or several specialists in parallel.
First of all, the doctor will listen to you and try to give effective recommendations for dealing with stress that are relevant specifically to your case.

Self-medication is clearly not worth it - without knowing all the features and the correct procedure, you can only aggravate the situation and worsen your condition

React in a timely manner to unfavorable changes in your health, follow your doctor’s recommendations and be healthy!

Diagnostics and diseases. Medicines from A to Z

Make a plan for getting out of a stressful state. How to get out of stress and depression

Last news

Most popular

Stressful lifestyle

Stress-free lifestyle

Stress Prevention - 17 Ways to Protect Yourself from Stress

Methods for preventing stress

Getting out of stress: how to relieve tension

Ways to deal with stress tension

Eat right

Healthy sleep

Pets

Rest

Yoga and breathing exercises

Communication with children and loved ones

Shopping and personal care

Play sports

Color therapy and aromatherapy

Smile more often

Positive attitude

New impressions

Relaxation

Several physical exercises

Other ways to relieve stress

Plan.

1. The concept of stress. The main causes of occurrence.

1.1. Stress and frustration.

1.2. Physiological mechanisms of stress.

2. Causes and signs of stress.

3. Ways to overcome stress

3.1. Relaxation.

3.2. Concentration.

3.3. Autoregulation of breathing.

3.4. Methods for preventing stress.

Conclusion

Bibliography.

Signs of the negative impact of stressful situations

Causes of stress

Fighting stress: simple and effective methods

How not to deal with stress?

What can a doctor do?