How to deal with stressful situations. The most effective stress management techniques
The modern accelerating world captures and requires each of us more and faster (especially before the New Year holidays). Not everyone copes with this, so almost everyone is subject to stress in one form or another. modern man. Zozhnik translated the text on effective methods of dealing with it.
1. Make a plan of affairs
Planning will allow you to calmly think about everything and not rush on the last day for shopping. Professor Cal Newport, author of Deep Work, claims that having a to-do list can help you reduce stress and be more focused. Unfinished business exacerbates stress, the professor bases this statement on the Zeigarnik effect (Zeigarnik effect - the psychological effect that a person remembers interrupted actions better than completed ones).
2. Shorten your to-do list
Don't plan too many things, go through your list thoughtfully, add time for spares and unforeseen things, throw out everything unimportant. A number of scientific studies say that excessive demands on yourself are the reason for the increase in stress levels.
3. Take deep breaths
Drinking alcohol (which is usually used to relieve stress) is considered, according to the recommendations of the Centers for Disease Control and Prevention, an additional factor that increases stress levels.
7. Don't forget to laugh (as well as read and do yoga)
Seton Hall University has researched and found that the most effective methods for reducing stress levels are laughter, yoga and reading.
8. Talk about stress with a friend
9. Listen to music
A number of scientific studies have found a positive effect of nature sounds and calm music (for example, Beethoven, Mozart, Verdi) on the normalization of pressure. But not all music is suitable. According to a study by the British Cardiovascular Society , music with an increased, frequent pop-style beat does not affect the lowering of blood pressure and, on the contrary, can increase it.
10. Walk and run
Any physical activity stimulates the production of endorphins - the hormone of joy and happiness. Jogging after (or before) a tough day, taking a walk after a heavy meal or before bed can all help you improve your mental state.
11. Get enough sleep
In 2012, scientists conducted a study on the effect of sleep amount on stress levels: 53 subjects took special cognitive stress tests. The group that slept much less than the control showed elevated level stress, irritability.
In another study, they found that daytime sleep lowers levels of the hormone cortisol, which is associated with stress.
12. Don't put off dealing with a stressful situation until later.
If you do not cope with situations that cause stress in you (postponing, avoiding, hoarding undone things), this only aggravates the situation and can develop into chronic stress, anxiety and depression. Psychologists recommend finding the strength to cope with stressful situations here and now.
Medical psychology. Full course Polin A.V.
Basic ways to deal with stress
There are several ways to deal with stress.
1. Relaxation. The automatic reaction of anxiety, according to the theory of G. Selye, includes three successive phases: impulse, stress and adaptation. It follows that if stress sets in, soon the stressful state begins to decrease - the person somehow calms down. If adaptation is disturbed or absent at all, then psychosomatic disorders or diseases may appear. Therefore, if a person wants to direct his efforts to maintaining health, then he must consciously respond to a stressful impulse with relaxation. Through this type of active defense, a person is able to intervene in any of the three phases of stress. Thus, it can interfere with the influence of the stress impulse, delay it, or (if the stress reaction has not yet occurred) reduce stress, thereby preventing psychosomatic disorders in the body. By activating the activity of the nervous system, relaxation can control mood and the degree of mental arousal, and can reduce or relieve stress-induced mental and muscle tension. With the help of relaxation, you can partially or completely get rid of physical or mental stress. This method does not require special education or natural gift. Necessary condition to master this method - the presence of motivation, i.e. everyone should know why he uses relaxation techniques. With regular practice, relaxation exercises will gradually become a habit, will be associated with pleasant experiences, although in order to master them, perseverance and patience are needed. Most people are so accustomed to mental and muscular tension that they perceive it as a natural state, not realizing how harmful it is. Having mastered relaxation, you can regulate this tension, suspend and relax at the moment that the person himself needs.
2. Concentration. Mastering this technique helps to more successfully use the available time resources to perform specific tasks. A person under stress, in most cases, has difficulty concentrating. For example, most women are characterized by the constant combination of several functions: mother, wife and housekeeper. Each of these functions is very voluminous and requires concentration, concentration, physical and moral efforts. But it is very difficult for any person to simultaneously perform several functions equally well, as a result there is no focus on any of them. A woman feels that she cannot properly focus on any of her functions, therefore, she constantly does something not as well as she would like it to, all this leads to stress. Long-term stress eventually leads to mental exhaustion. In such a situation, concentration exercises that do not require additional equipment and long time. Concentration exercises on a word or on an account will do.
3. Autoregulation of breathing. AT Everyday life no one constantly remembers and thinks about breathing, but in various non-standard situations, breathing changes, and a person cannot help but notice this. With physical effort, a stressful situation, breathing becomes difficult and heavy. If a person is frightened, he reflexively holds his breath, as if holding it. Knowing what has been said, a person can consciously control breathing, changing it depending on his goals. Having changed the rhythm of breathing and after doing this for several minutes, a person notices how he begins to calm down, which helps him to continue the exercise he has begun.
From the book Psychology of Stress and Correction Methods author Shcherbatykh Yury Viktorovich6.3. Tactics to deal with stress depending on the time of its onset
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From the book Playing Science. 50 amazing discoveries that you will make with your child by Sean GallagherIf you want to manage stress, follow these tips.
Switch between home and work modes
Do what suits you. Maybe it's a walk, a cup of coffee, or a meeting with a friend. In any case, you need to try to switch between work and home modes. You will feel significantly less pressure, and your children will thank you.
Be active
Exercise won't completely relieve you of stress, but it will allow you to release the emotional tension you feel, clear your mind, and be able to deal with your problems more calmly.
Form connections with people
A good support network of colleagues, friends, and family can alleviate all your suffering and allow you to see the problem in a new light. What you do with your friends will make you relax. Very often you laugh with them, and laughter perfectly relieves stress.
Challenge yourself
If you set goals and challenge yourself both at work and in your daily life, such as learning a foreign language or a new sport, you can build confidence. This will help you deal with stress.
Work smarter, not harder
Working smarter means prioritizing, concentrating on the tasks that matter most.
Eat Balanced
Eat a balanced diet, including as many fruits and vegetables as possible, as well as foods containing complex carbohydrates. The ideal diet is high in protein and low in fat.
Go outside when possible
A little sunshine and physical activity can do you a lot of good and improve your life in general.
Think Positive
Try to counter every negative thought that comes into your mind with a positive one. Always look for the good in everything.
Set realistic goals
Don't set yourself up for failure by setting unrealistic goals. For example, if you are on a diet, you should understand that you cannot lose ten kilograms in one month. Give yourself enough time to reach your goals, and acknowledge that there may be challenges along the way. If possible, avoid expectations entirely. Expectations and reality are often two very different things.
Make time for yourself
You should be at the top of your list of priorities. Take care of your needs first. When you take care of them, you will realize that you have enough time for other people too. You will enjoy helping others more when you don't feel like you always put other people's needs ahead of your own.
Stick to good sleep habits
Make sure you always go to bed and get up around the same time each day. Avoid stimulating games and take warm shower before bed to make it easier for you to fall asleep. Try to solve all problems before going to bed. If possible, solve them during the day.
Mindful Meditation
Try mindful meditation. Meditation has grown in popularity in recent years and is practiced by many people to not only relax their minds, but (more importantly) also to find peace of mind. In other words, you need to focus on a specific moment that is happening right now.
Laughter is the best medicine
You should listen to humorous podcasts, watch comedies, or at least watch short videos at the end of the day or on your way home from work. Laughter brings both short-term and long-term benefits while improving both mood and performance. immune system. So it is recommended to laugh as often as possible.
Perhaps you're upset that you didn't get the promotion you've been waiting for, or you're worried that you're in financial trouble because of an unexpected medical bill. Stress is a natural reaction in such situations. But try to stop and ask yourself, will this problem matter in a year? In five years? If the answer is no, then you should take a deep breath and try to move forward. If you want to deal with stress, it is very important to look at everything from different perspectives.
Try to exercise regularly every day
Physical activity is one of better ways stress management because they will allow you to get rid of both the physical and emotional effects of stress. You should also think about specific sports or physical activities that allow you to achieve specific results that relieve you of stress. We are talking about activities such as yoga, tai chi, Pilates or martial arts. All of them are a great way to get rid of accumulated stress and negativity. Exercise can productively control the stress hormones that are produced in the brain.
Article content:
Stress is a physiological (which can be considered natural) reaction of the human body to a certain unusual situation. Stress is divided into several types, which are distinguished by the nature of the influencing factor. One of the most common stressors in everyday life is emotional stress. Positive emotions are often not considered stress, so we will cover only the stress that is characterized by negative emotions. But first of all, you need to remember and assimilate important information: in order to overcome stress in a quality manner, first eliminate its factor!
Symptoms of stress
So what are the symptoms of normal stress?
- Loss of concentration;
- The occurrence of systematic errors in work;
- Memory impairment, forgetfulness;
- The rapid onset of a feeling of fatigue;
- Slurred, accelerated speech;
- The impossibility of "collecting" all thoughts in one heap;
- Frequent occurrence of pain in the head, back, stomach;
- High nervous excitement;
- Loss of satisfaction from favorite activities;
- The appearance of psychological cravings for alcohol and tobacco;
- Loss of appetite, taste sensations;
- Violation of deadlines.
Do you have similar symptoms of stress? Psychology says: only after the cause of the problem is clarified, it will be possible to quickly eliminate the germ of stress. Below is a list of the most common factors that can cause stress in a person.
Causes of stress
- More often you need to do not what you have a craving for, interest, but what is necessary, which is your daily routine duties;
- Constantly there is no time - increased academic failure;
- Constant haste, criticism from relatives and superiors;
- You are not allowed to get enough sleep, to replenish the body with new energy;
- You often abuse alcohol for one reason or another;
- There is no mutual understanding with relatives and friends, there are only differences in interests and needs;
- Dissatisfaction with the current state of affairs in any of the spheres of life;
- Increase in debts, systematic pressure from creditors;
- Dissatisfaction with their appearance, complexes, including inferiority;
- There is no opportunity to “pour out” your anger to someone, “to give free rein” to accumulated emotions;
- Lack of opportunities for full self-realization.
Short-term stress relief
If your health condition is conducive to this, it is recommended to resort to taking a hot bath or a contrast shower. In the case of the first option, you will get a good relaxation, and if you take a tonic shower, you will give a “new breath” to your nervous system.
Hello, a long sleep is probably the best cure for all stress. A new day should be accompanied by new emotions, new sensations, it's time to leave all the hardships in yesterday's day.
What to eat? Tea with lemon, black strong coffee, bitter chocolate will lift your spirits, make you more cheerful, calm your nerves.
If you use short-term methods of calming, you are unlikely to get rid of the root cause of stress, forget about it for a long time. It is impossible to ignore and postpone the solution of your problems, which promise irreversible damage to the nervous system. The cause and options for their elimination must be sought immediately! Why? It is unlikely that you dream of the development of depression and its transformation into more threatening forms: neurosis, asthenia and even schizophrenia.
Psychological ways to deal with stress
Psychology, its sphere of the inner world of a person, contains sources of stress. Often, when we are faced with problematic, unresolvable situations that can threaten our normal way of life, the body triggers a psychological response in the form of stress. There are two components of psychological stress: the problem and the attitude of the human psyche towards it. If we can’t get rid of the problem, we should change our attitude towards it. Make sure you do your best to eliminate the causes of your dissatisfaction, and convince yourself that if you take the current situation easier, the negative impact of stress will automatically decrease until it “goes away” completely.
Communication Factor
Under no circumstances should you shut yourself up. Imagine how many people in your environment who are struggling with their problems in the same way, and do not always win these heroic battles. Talk to them, pour out your soul, or get distracted by more positive topics. Eliminate this self-blame that haunts you at every step. New impressions, communication with new people are very useful for prolonged stress. Find the best option for you (go on a visit, to a club, with friends for a beer, with girlfriends for a swing), and go ahead - for the joint suppression of obsessive blues and depression.
Easy in words, harder in practice? All of the above methods do not lead to the desired result, or is there no desire / strength to do something specifically to get out of stress? Then it's time to think about taking advantage of the offerings of modern medicine. Drug treatment of spleen does not consist in correcting psychological symptoms, but in taking drugs with an anti-anxiety (anxiolytic) effect, for example, Phenibut or Noobut (developed back in Soviet times to reduce stress levels among astronauts; there is no relaxing effect). These drugs have complex effects: anxiolytic and antidepressant.
Of course, if our inner world was simpler and more primitive, we would not have to react painfully to all the difficulties and troubles. But each of us is a person, a rational being, endowed with extraordinary emotional wealth, and therefore stress is our eternal companion. Remember that problems tend to arise and disappear, but only this will not give us health. Take care of yourself!
Proper nutrition, relaxation and exercise as ways to deal with stress
Eliminating the source of stress itself is not always the right solution that gives the desired result. It would be much more correct to learn how to manage stress and submit it to your will. In no case do not fight stress with the help of excessive eating. It should also be noted that some products contain nutrients and are able to counteract stress qualitatively. One of the best known is magnesium. Chocolate is not the only source of magnesium, it can also be found in lipids and carbohydrates. Cereals and dried fruits are also high in magnesium. include foods rich in vitamin B1 in your diet. It will strengthen your nervous system. If you need to overcome weakness, use vitamin C.
Regarding the physical loads and relaxation. This is a great way to relieve yourself of stress. Fresh air, long walks, admiring nature, listening to the gentle singing of birds - all this will help improve your mood and allow you to take another step towards overcoming stress. Stress management can include yoga, meditation, and going to the gym. In addition to the fact that you will favorably influence your mood, you will also be able to get rid of unnecessary kilograms. However, sport is supposed to bring pleasure, and not vice versa, so give preference to the sport that you love the most.
Learn to isolate the real causes of stress in the soul, determine your real, most urgent priorities, because during the experience of stress, even small problems can seem insurmountable. Free your mind from the fictitious problems that fill your head. Optimism and frequent smiles - an additional + in the piggy bank of your mood.
Do not abuse pills. It is often irrational to resort to the use of various medications with slight blues, mood changes. However, if your stress has entered a more serious, complex stage, take such drugs with great caution. For example, the antidepressant benzodiazepine reduces anxiety, but at the same time, it can impair memory, upset concentration, and provoke addiction. If you cannot avoid taking these drugs, keep the doses in moderation and breaks in the treatment process. Special beta-blockers, for example, are able to block the action of adrenaline, reduce unpleasant symptoms, such as an accelerated heartbeat, trembling, and unnatural sweating. However, they have many contraindications, so their use is permissible only in the most extreme cases, for example, when you need to overcome fear and anxiety before an important event or event in life.
Creativity as a way to deal with stress
Determine what you like to do free time and give all of yourself to this cause when anxiety suddenly flooded your soul. Balance the negative with the positive with creativity, and inspiration will come naturally. The main thing in this process is not even getting the desired result, since this can only be achieved with experience and practical skills, but you need to concentrate on enjoying your favorite pastime. Find your positive in this, look for even more good in the good, and then any causes of stress will fade into the background, lose their epoch-making significance for you.
If you are friends with the art of the word, write some fascinating story, or look on the copywriting exchanges for an order to write a turnkey article on a topic that you are well versed in. Thus, you will gain experience in a new activity for yourself, and be distracted from thoughts about the bad, and in addition to everything else, you will earn money. Whoever seeks himself in the stream of life will surely find his harbor, even if this person is surrounded by depression on all sides and does not allow breaking the shackles of despondency and melancholy.
Shopping as a stress reliever
Do you like shopping? Update your wardrobe, buy for yourself a few things that are not so much valuable and useful as pleasant to the soul. However, be careful - this can lead to painful addiction. Focus on your financial capabilities - an empty wallet after acquiring unnecessary things can further aggravate an already stressful state.
Interestingly, the shopping process can have a double anti-stress effect. For example, if you buy a bicycle and use it for its intended purpose, with the help of physical activity, perhaps an irreparable blow to your stress will be dealt.
How to leave stress at work?
Sometimes, having been tossed at work, you come home and start tearing and throwing, negative and lashing out at everyone around you. How to prevent this? “Hold out” for about ten minutes after the threshold of your native home has been crossed. Do something pleasant, warm, listen to good music, take a bath, have sex if it is appropriate and all your strength has not been left at work. Immerse yourself completely in pleasant moments, and discard bad thoughts and all negativity from your head - the next working day will be set aside for this. In general, draw an invisible line between a working day and relaxation in your own home.
In conclusion...
Remember: all-consuming anxiety and empowerment are mutually exclusive concepts. Every time stress minimizes your performance, fight it, don't let it take its course. Human psychology is a complex science, but, nevertheless, who should be the master of whom: do you have your own mood, or your mood?