7 Ways To Beat Stress

Table of contents:

Video: 7 Ways To Beat Stress

Video: 7 Ways To Beat Stress
Video: Stress Relief Tips - 7 Ways on How to Lower Stress | Anthem 2024, March
7 Ways To Beat Stress
7 Ways To Beat Stress
Anonim

7 ways to beat stress

"Control your mood, for if it does not obey, then it commands."

Horace

What is stress?

In Russian, the term "stress"and its synonyms (stressor, stress factor, stress stimulus) are used to indicate the state of tension in the body.

Stress is caused by special irritantsthat change the behavior of mammals and humans in extreme situations:

  • physical(cold, heat, high or low atmospheric pressure, radiation),
  • chemical(toxic and irritating substances),
  • biological (increased muscle work, infection with microbes and viruses, trauma, burns),
  • mental (strong positive and negative emotions),
  • combinations of different stimuli.

Stress concept developed Canadian physiologist Hans Selye in 1936 g.

Stress is triggered by any sufficiently strong external stimulus. It manifests itself in a certain nonspecific (i.e., independent of the nature of the stressor) response of the organism, called general adaptation syndrome (OSA).

The main morphological signs the formed OSA are the following: overgrowth of the adrenal cortex, a decrease in the thymus gland and ulceration of the stomach.

G. Selye also described local adaptation syndrome (for example, inflammation) that occurs in organs and tissues in response to severe and / or destructive irritation. Signs of OSA are formed within several days from the onset of a sufficiently long exposure to the stressor during three stages of stress response:

  • anxiety, on which the body's defenses are mobilized;
  • sustainability and resistance (resistance);
  • exhaustion, which occurs when the exposure is too strong or too long, or in the case when the adaptive forces of the body are not large enough.

What is the threat of stress?

At the stage of exhaustion, the stress response takes on a painful, pathological character.

The classic triad of stress effects there are diseases of the cardiovascular system, gastrointestinal tract and everything associated with a decrease in immunity. In this regard, they say that "All diseases are from stress".

How to deal with stress?

The nature of the response to stress-stimuli is largely shaped by appropriate upbringing and is only partly due to hereditary factors. Resistance to stress consists in the ability to cope with difficult situations without disorganizing behavior.

Scientists note that most people can help themselves in stressful situations.

How does a person cope with stress without specially organized psychological assistance?

People unconsciously use natural ways of self-regulation in stress: long sleep, delicious food, walks, sports, dancing, music, communication with nature, children and animals, sauna and swimming pool, sex, massage, working in the country, taking care of flowers, reading and other hobbies.

To what specific methods does the person resort to prevent emotional problems and psychosomatic disorders caused by difficult life and extreme situations?

S. Filina developed a technology for conducting specialized sessions regulation of negative psychoemotional states … This technology includes 4 groups of methods of self-action that allow a person to cope with the consequences of stress.

I. Methods associated with breathing control

Breathing techniques act as an effective means of influencing muscle tone and emotional centers of the brain. Slow and deep breathing (involving the abdominal muscles) lowers the excitability of the nerve centers, promotes muscle relaxation, that is, relaxation. Frequent (chest) breathing, on the contrary, provides a high level of activity of the body, maintains neuropsychic tension. So, at work, you can use the following methods:

Method 1

Sitting or standing try relax the muscles of the body and focus on breathing.

  • For 1-2-3-4, do slow deep inhale (while the stomach protrudes forward, and the chest is motionless);
  • The following four accounts are posted breath holding;
  • Then smooth exhalation into account 1-2-3-4-5-6;
  • Again delay before the next breath at the expense of 1-2-3-4.

After 3-5 minutes of such breathing, you will notice that your condition has become noticeably calmer and more balanced.

Method 2

Imagine that there is a fluff hanging in front of your nose at a distance of 10-15 cm. Breathe only through your nose so smoothlyso that the "fluff" does not wobble.

II. Methods for managing muscle tone and movement

Under the influence of mental stress, muscle clamps … Skill relax muscles allows relieve neuropsychic tension and quickly recuperate. To learn how to do this, it is desirable to have developed muscles, so daily physical activity increases the effectiveness of relaxation exercises.

Method 3

Sit comfortably, close your eyes if possible. Breathe deeply and slowly.

  • Walk your mind's eye over your entire body, starting from the crown of your head to the tips of your toes (or in reverse order) and find the places of greatest stress(often it is the mouth, lips, jaw, neck, back of the head, shoulders, abdomen).
  • Try more tighten the clamping points harder (until the muscles shake) do it while inhaling.
  • Feel this tension. Sharp release the voltage (do it on exhalation).

Do this several times. In a well relaxed muscle, you will feel the appearance of warmth and pleasant heaviness. If you can't remove the clip, especially on your face, try smoothing it out with gentle self-massage with circular motions of your fingers. You can also make grimaces of surprise, joy, etc.

Method 4

Try it set the rhythm the whole body with the help repetitive rhythmic movements: movements of the thumbs in the "semi-lock"; fiddling with beads on your beads; fingering rosary; walk through the office (corridor) several times, inhaling two steps, and exhaling five steps.

III. Ways associated with the impact of the word

It is known that “a word can kill, a word can save”. The second signaling system is the highest regulator of human behavior.

Verbal impact activates a conscious mechanism self-hypnosisaffecting the psychophysiological functions of the body.

Method 5

  • The formulations of self-hypnosis are built in the form of simple and short positive statements (without the "not" particle). For example, "I'm not a stupid person" should be replaced with "I'm smart enough."
  • To enhance the effect of self-programming, words can be used " exactly today ", for example: “Today I will succeed in everything”; “Today I will be the most calm and self-possessed”; "Today I will be resourceful and confident."
  • In case of even minor successes, it is advisable praise yourself, mentally noticing: “Well done! "," Clever girl! "," It turned out great! ".

IV. Methods associated with the use of images

The use of images is associated with active exposure feelings and views on the central nervous system. We do not remember a lot of our sensations, observations, impressions. But if awaken positive memories and the images associated with them, then you can relive them and even strengthen. And if with a word we mainly affect consciousness, then images, imagination give us access to powerful subconscious reserves of the psyche.

Method 6

To use images for self-regulation, specifically remember situations and eventsin which you felt comfortable, relaxed, calmly - This your resource situations.

Do this in three basic human modalities:

  • remember visual images (what you see: clouds, flowers, forest);
  • auditory images (sounds that you hear: birdsong, the murmur of a stream, the sound of rain, music);
  • sensations in the body (what you feel: the warmth of the sun on your face, splashing water, the smell of blooming apple trees, the taste of strawberries).

In a stressful situation, with a feeling of tension, fatigue:

  • sit comfortably, with your eyes closed if possible;
  • breathe slowly and deeply;
  • remember one of your resource situations;
  • relive it remembering all accompanying her visual, auditory and bodily sensations;
  • stay inside this situation for a few minutes;
  • open your eyes and get back to work.

Method 7

L. A. Pergamenshchik to get out of a crisis situation, he recommends a simple procedure, which he called "Robinson's List", since he discovered the application of this method in the novel “ Robinson Crusoe ».

D. Defoe put his hero in a situation of extreme despair, close to insanity. At first, the hero "ran like a madman along the shore for a long time." But later Robinson forced himself to seriously and thoroughly consider his position in the forced circumstances of life.

The first thing he did for this was started writing down my thoughts with the aim of " to express in words everything that tormented and tormented, and thus to at least somehow lighten your soul. " Robinson's reflections were painful, but reason little by little began to gain the upper hand over despair.

He tried to console himself to the best of his ability that something worse might happen, and opposed sorrows to the positive aspects of the current situation.

Here's what he did with Robinson:

I am abandoned by fate on a gloomy, uninhabited island and have no hope of deliverance. - But … I am alive, I did not drown, like all my comrades.

I am cut off from the whole world and doomed to the mountain. “But on the other hand, I am separated from our entire crew, death has spared me, and the one who so miraculously saved me from death will rescue me from this bleak situation.

I am separated from all of humanity; I am a hermit, banished from human society. - But I did not die of hunger and did not die in this deserted place where a person has nothing to eat.

I have few clothes, and soon I will have nothing to cover my body with. - But I live in a hot climate where I would not wear clothes, even if I had them.

I am defenseless against attack by humans and animals. - But the island where I ended up is deserted, and I did not see a single predatory animal on it, as on the shores of Africa. What would happen to me if I were thrown there?

I have no one to say a word to, and no one to console me. “But God worked a miracle, driving our ship so close to the shore that I not only managed to stock up on everything I needed to satisfy my needs, but also got the opportunity to get food for the rest of my days.

Thus, the bitter experience of a person who has experienced the worst misfortune on earth shows that people always have some consolation, which "in the account of troubles and benefits should be recorded in the income column in the debit and credit relations of life."

In conclusion, it should be noted that mastering these methods of dealing with stress will help prevent its negative consequences. And turning to a professional psychologist will allow a person who has experienced stress to rise above the situation, to look at their situation from an external point of view, to deal with the causes of anxiety in order to make the most appropriate decisions with the help of the resources available within the person.

"People, as a rule, do not realize that at any moment they can throw anything out of their lives. At any time. Instantly."

Carlos Castaneda

Recommended: