Stress and dealing with them. Stress - how to deal with it? Stress occurs for quite objective reasons.
In everyone's life there are difficulties and troubles. Therefore, modern man Often the question arises: how to deal with stress? Problems and stress in one way or another affect the psychological health of the individual. And not only negatively, but also positively. It all depends on the perception of difficulties.
For some, being fired from work is a tragedy, but for some it is a reason to find a new, more interesting job. But sometimes a lot of problems fall on a person at the same time, with which he cannot quickly cope. This can lead to serious stress and.
Causes of stress
First, we need to define what stress is. This is a word of English origin (stress), which in translation means pressure, tension, compression. In psychology, this is a natural reaction of the body during dangers and troubles.
According to the impact on the psychological health of a person, two types of stress are distinguished: distress and eustress.
Distress - stress that has a negative impact on the state of mind of a person. If they occur rarely enough, they do not cause serious harm to the body. However, prolonged stress can lead to a more dangerous condition, when specialist help is needed.
Eustresses are stresses that help a person to “wake up” and “cheer up”.
Everyone has long known that a small dose of adrenaline is good for the body and gives it a positive boost of energy.
Psychologists classify the causes of stress as follows:
1. Emotional - associated with strong emotions (negative and positive) that a person gives in to.
2. Informational - associated with unexpected information, usually negative.
3. Psychological - related to the problems of interaction in society.
4. Management - associated with the adoption of complex and responsible decisions.
Very often people confuse stress with apathy and procrastination. Also, do not immediately try to look for advice,. It's something else. Therefore, it is necessary to know its main symptoms. These include: irritability, anxiety and increased anxiety, frequent bouts of anger, memory impairment. Sometimes they can be accompanied by physiological manifestations: dizziness, a sharp change in weight, sleep disturbance, fever or chills, excessive sweating, dry mouth and tremors of the limbs.
For a more accurate diagnosis of stress, you need to contact a psychologist. However, you can try to deal with it yourself. You just need to understand how to deal with stress. Forewarned is forearmed. A very wise expression. Don't be afraid to seek answers to your questions about stress and dealing with it. After all, the quality of your life depends on it.
Ways to overcome stress
and prevent their occurrence
It can be quite difficult for a person to get out of a stressful state. Therefore, experts recommend taking the following preventive measures:
1) Take a break . The very first and often used method is to simply relax. Many people work "for wear and tear", leaving no time for leisure. This rhythm of life has an extremely negative impact on our health and psychological condition. Therefore, in a stressful state, experts recommend taking a break from work and going to. Or just take a couple of days off from work. Do not spare time for rest. It is simply necessary to deal with stress.
2) Solve problems as they come. If a person has accumulated a lot of unresolved problems that put pressure on him, then you should deal with them. To do this, psychologists recommend putting them on paper, thinking over an action plan and proceeding with its implementation.
As the tasks are solved, it will become easier for a person, and the burden of failures will stop pressing. In the fight against stress, expressing your thoughts and feelings on paper helps. This frees the brain from unnecessary information, which in excess is stressful for a person. This is a good way to overcome stress.
3) Take control of your life. Another way to overcome stress is to change your life in better side. It's actually not as difficult as it might seem. Many of us spend years doing things we hate, hanging out with people we hate, and wondering why they're so unlucky. You just need to take your life into your own hands and have the courage to change it. As they say, everyone is the blacksmith of his own happiness. And he knows how to deal with stress.
4) Go in for sports. During exercise, it releases the hormone dopamine, which helps fight stress and anxiety. Also, while running, the human body, as it were, reboots and is filled with inner strength, which helps prevent the effects of stress on health and psychological state.
5) Eat right. useful for general condition human body. With the use of a sufficient amount of vitamins, a person's risk of stress and depression is reduced. Especially useful in this case are fruits with a high sugar content, such as a banana, the use of which increases the amount of the hormone of joy in the body. And a joyful person has more opportunities to deal with stress.
Also, if a woman follows her diet and is in good physical shape, then this helps her in the fight against stress. After all, if we like our reflection in the mirror, then we are more confident in ourselves and feel better. Therefore, excess weight and dislike for one's own body will not cause stress.
Many people under stress have a wild appetite and a constant feeling of hunger. If you are interested in a question, then follow the dedicated link and read the helpful tips.
6) Find your favorite thing to do. Scientists have long proven the beneficial effect of hobbies on the psychological health and balance of people. During leisure, a person receives a dose of positive emotions that cheer up, and therefore help to fight the blues. Therefore, passion for what you love and - will help you how to deal with stress.
7) Make sure you get enough sleep. This factor also has a great influence on the body. During sleep, he recovers and gains strength. If a person devotes insufficient time to sleep, then his body is depleted and easily succumbs to stress. Lack of sleep makes you irritable and distracted.
8) Change your mindset. Of course, this is only in theory easy. But you just need to learn to ignore various negative and minor stressful situations. After all, what you constantly think about affects you and your life. Therefore, learn to think more about positive things. After all, in fact, there are more of them in life than negative ones. Moreover, in fact, our thoughts are reflected in our actions. If you want to live well, think about the good. The recipe for dealing with stress is simple.
9) Learn to express your emotions. One way to overcome stress is to sing loudly. Especially if you are alone at home, just turn on your favorite song and sing at the top of your voice. Thus, negative emotions will come out of you, and not accumulate in the body, causing stress.
It is also equally important to be able to correctly and calmly talk about your condition to your loved ones. For a full and happy life, a person needs to feel needed and understood. Moreover, family ties are strengthened by trusting communication. So your
I have long wanted to write an article about what is stress.
Do you know why?
Because with this word, as if with a shield, they often like to cover up their inability to work, solve problems, fulfill their direct duties, lazy, hysterical, cunning and other useless personalities.
I decided once and for all to dot the “and” and explain the history of origin, symptoms, causes, types of stress and ways to deal with it.
Ah, I'm stressed, although I have no idea what it is
It was not by chance that I started talking about unpleasant people who like to hide behind stress.
I worked with one of these. This was the stupidest creature, placed in our company by acquaintance, who could not perform a single task. Her name was Lucy.
And when the task of management seemed especially difficult to her or she was running out of deadlines, Lucy fell into a nervous state and shouted to everyone around: “I'm stressed. I can't do anything."
At one fine moment, the boss realized that even a long-term friendship with Uncle Lucy would not force him to keep this useless creature in his state and, with a rebuke in the style of “yes, you at least know what stress is, lazybones,” fired the young lady.
We all breathed a sigh of relief, because such a valuable cooperation, when you have to do not only your job, but also Lucina, we were all tired.
What is stress and what are its types?
The word "stress" itself is a tracing paper from the English stress, which translates as tension, load, pressure.
That is, stress is a reaction of the human body, which has been under pressure for a long time. adverse factors and exposure to heavy loads.
Depending on the emotional component (positive or negative), there are:
Eustress is a beneficial stress that gives a positive energy boost to our body.
It's no secret that a small dose of adrenaline is good for the human body, so that it cheers up, shakes up, and finally wakes up.
Distresses - harmful stress that cause overvoltage.
Single distresses do not cause much harm to the body, but if you do not get out of this state for a long time, then stress can develop into something more dangerous, for example.
Stress is also classified according to the factors that provoke their appearance:
- Informational - the reaction of the body to some unexpected information, most often negative.
- Managerial - the trouble of all leaders who have to make important decisions every day.
Psychological.
Most often occurs when a person cannot establish interaction with society.
Emotional.
The reason for its occurrence is excessively strong emotions (both positive and negative), with which a person cannot cope.
Who was the first to understand what stress is?
Of course, stress has always existed.
Surely even primitive people who did not manage to catch a mammoth for a long time suffered from nervous tension and stress, although they themselves did not understand the state of their body.
But close study of this problem took up only in the first half of the twentieth century.
For the first time, the Nobel Prize winner Hans Selye managed to understand and describe what stress is in 1936. Before him, the term "stress" was used as a technical one and meant the resistance of some material to external pressure.
Selye decided that all this is applicable to the human body and began research, fortunately, not on humans, but on rats.
Animal advocates will surely call Nobel laureate a sadist and a flayer, and they will be right somewhere, but science is often merciless to our smaller brothers.
Selye's experiments consisted in the fact that he tortured rats in various ways (loud sound, immobilization, current, water), and then did an autopsy of the experimental rodent, which showed that the internal organs of the rat had changed, most often they had a stomach ulcer.
So, Selye concluded that the internal organs of rats are susceptible to pathologies not from the exposure itself. electric current, water or loud noise, as a result of the reaction of the body of rodents to them.
Alas, it was possible to understand what stress is thanks to the inhuman experiments of the scientist.
How do you know if you're under stress?
Stress has its own pronounced symptoms, so covering up your stupidity, laziness, unwillingness to take responsibility with your body's reaction to external pressure means deceiving yourself.
You can safely say that you are stressed if you:
- You constantly feel tired and overwhelmed.
- You notice that your ability to remember new information has deteriorated, and you even began to forget what you knew before.
- They began to sleep badly.
- Lost your appetite or vice versa absorb huge portions.
- You can’t get rid of the feeling of anxiety and the obsessive thought that something bad is about to happen.
- Speak at a fast pace, which was previously uncharacteristic for you.
- Stopped responding to funny jokes and are depressed.
- You are never satisfied with the results of your work.
- Complain of headaches or pain in the stomach.
- Can't concentrate.
- You easily fall into a state of rage.
- They began to perform even simple work much longer than before.
- You make stupid mistakes.
- Show stubbornness where it is not necessary to do so.
- Feel sorry for yourself and think that your life has failed.
Individually, each of these symptoms is not terrible, but diagnosing at least 5 signs from the list in yourself should make you wonder if I'm stressed.
Causes of stress
Of course, the reaction of the human body in the form of stress does not appear by itself.
Stress arises for quite objective reasons:
- A large number of responsibilities that you can not handle.
- Inability to rest and sleep for a long time.
- The bad economic or political situation in the country, so most of the news is negative.
- A quarrel with someone close to you.
- Negative changes in personal or professional life: betrayal of the second half, dismissal, divorce, demotion, etc.
- Deterioration of material condition.
- Obsessive thoughts about past mistakes, unnecessary self-digging in the past, wrong perception of negative experience.
- Prolonged illness and poor health.
- - constant postponing of affairs until the appearance of a blockage that can no longer be cleared.
- A series of small failures.
how stress affects the human body and whether it can lead to death:
How to deal with stress?
Whatever the cause of stress, you must find a cure to quickly normalize the state of your body and never again suffer from this dirty trick.
The most effective ways are:
- Healthy sleep and proper rest of the body.
- Physical activity, meditation and breathing exercises.
- Proper nutrition: more vitamins (greens, vegetables, fruits), nuts, fish, liver, cereals, honey, dairy products. Less sweets, flour, fatty, fried, smoked.
- Planning time and making a to-do list to prevent their accumulation.
- Learn to "step over" problems that you are not able to solve.
Love the proverb "What doesn't kill us makes us stronger" or "Trials cannot be more than I can bear." - See the positive even in the negative.
- Believe that everything will be fine with you, because you, like no one else, deserve happiness.
Solve problems before they become unsolvable.
For example, if the car engine makes a strange sound, then you should immediately go to a car service, and not wait until the car becomes and you have to invest huge money in repairs.
Eliminate causes of stress.
Tired - take a break, too many responsibilities - give part to someone, quarreled with your husband - make peace, etc.
Filter the information you absorb.
You are not responsible for all the negativity of humanity.
Now you know, what is stress and, I hope, you will not trump this word to the place and out of place.
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Treatment of stress: what methods help get rid of symptoms and consequences?
In the frantic pace of modern life, stress haunts a person constantly. But what lies behind this common concept? Today, it is customary to call stress any emotional upheaval, painful experiences, the bitterness of unjustified hopes. However, the medical interpretation of the term is much narrower - far from every fear, pain or disappointment is stress.
Not all people who have undergone a powerful emotional attack break down, lose their vitality and fall into a depressive state. At the same time, true stress is destructive and dangerous to health. That is why it is so important to recognize it and start treatment on time. Let us consider in more detail how to distinguish stress from nervous tension, what consequences this phenomenon entails and how to deal with it.
Stress or no stress: that is the question
An accurate description of stress was compiled 80 years ago. The Austro-Hungarian biologist Hans Selye pointed out that stress is a complex of adaptive reactions of the body to the requirements presented to it due to the influence of factors that led to a violation of homeostasis (the body's ability to maintain constancy internal environment). In other words, it is tension that causes a combination of external, usually unfavorable, factors.
A stress factor can be any change in a person's habitual life. Emotional upheavals often provoke not only external circumstances, but also a subconscious attitude to specific events. The death of a close relative, a break with a loved one, trouble at work, a lack of confidence in the future, a frantic pace of life and constant time pressure - all this can unbalance. The reasons can also be "internal" in nature: poor nutrition, deficiency of minerals and vitamins, disorders in the endocrine and immune systems, allergies. nervous stress- this is much deeper than ordinary excitement, it is a physiological reaction of the body to exposure, which has specific symptoms, phases and consequences.
American psychiatrists Thomas Holmes and Richard Rey, based on large-scale studies, compiled a table of the stressfulness of life events. On the top line with a score of almost 100 points - the death of a spouse. On the second - 78 points - divorce. On the third - 65 points - parting with a partner. Thus, the end of a relationship with a loved one has a stronger impact than imprisonment (63 points), the death of a relative (63 points), a serious illness (53 points).
With adverse effects, the pituitary gland begins to actively produce adrenocorticotropin. This hormone, in turn, affects the adrenal glands, which are the producers of "stress hormones" - cortisol, norepinephrine, adrenaline. There is an increased production of glucose, cholesterol, fatty acids. A person's blood pressure rises and the heart beat increases. In small doses, it is even useful - stress stimulates activity and encourages action.
With prolonged stress, the level of cortisol in the blood is constantly overestimated. This causes hypertension, thyroid problems, and an increase in blood glucose levels. Gradually, bones lose their strength, tissues begin to break down, and the immune system suffers. A signal is constantly sent to the brain about the need to store fats, there is a craving for sweets, starchy foods and fatty foods, and an increase in body weight occurs. Although the reverse clinical picture may also appear, leading to a lack of appetite and physical exhaustion.
Unfortunately, not everyone can immediately recognize the onset of chronic stress. The first sign of a problem is insomnia. Later, other symptoms appear. A person loses the ability to adequately respond to stimuli. For no apparent reason, he becomes enraged or breaks into tears. The ability to concentrate is lost, important details fall out of memory. Gradually lost interest in work and entertainment. Frequent headaches and incessant anxiety are not ruled out. The risk of serious diseases increases. The cardiovascular system and the gastrointestinal tract suffer to a greater extent. Ulcers, hypertension, angina pectoris, stroke and even oncology - all these are real consequences of a long stay of the body in a stressful state. Therefore, it is important to detect the problem in time and start treating stress before it begins to destroy the body.
Types and phases of stress, or is it far from mild anxiety to depression
Medical practice divides stress into two types: eustress (positive form) and distress (negative). In the first case, the body's vital resources are mobilized, followed by vigorous activity. In the second - a negative impact on the somatic and mental health person. The psycho-emotional sphere of a person is upset, which entails a severe depressive state.
Hans Selye, mentioned above, identified three stages in the development of stress:
- alarm- stage of anxiety. The body reacts to stress factors, anxiety increases, self-control weakens, self-control is lost. Behavior often changes to the exact opposite: a seasoned person can become aggressive, and vice versa. Possible exacerbation of psychosomatic diseases: gastritis, migraine, ulcers, allergies. The duration of the phase is individual - from several days to many weeks.
- The stage of resistance, or resistance. Occurs if the stress factor continues its impact. The body's defenses are ready to give an instant rebuff to the irritant. At this stage, a person is able to recognize that he is in the grip of stress, and choose effective method fight him. Diseases in the second phase usually disappear, but in the third they appear with a vengeance.
- stage of exhaustion. Physiological and psychological defense mechanisms have exhausted themselves. The person feels tired and empty. Anxiety reappears, but it no longer leads to the mobilization of internal reserves, and the patient is unable to take any action on his own. Following anxiety, fear and panic develop, pathological psychosomatic conditions appear that require urgent treatment.
Psychologists say that it is impossible to avoid stressful situations. The more we try to live quietly and calmly, ignoring problems, the more vulnerable we are. Instead of "running away" from emotional swings and upheavals, it is necessary to learn to control oneself, to develop the ability to self-regulate. A person must be able to restrain himself, be patient, suppress internal "explosions", then there is a chance not to suffer from severe stress and depression.
Nevertheless, each person has an individual scenario for the development of stress and behavior in a situation of emotional shock. The frequency, form and type of reaction can vary significantly. Someone experiences stress regularly, finding the strength to deal with them on their own. And someone from the first time experiences the full force of painful manifestations, needing outside help. It is generally accepted that in the first two stages, a person can overcome anxiety and stress without medication. It is necessary to eliminate the factor that caused emotional discord, reconsider the way of life, resort to trainings and methods of psychological relief. It will not be superfluous to contact a specialist who can prescribe herbal preparations, vitamins, and dietary supplements. In the third stage, medical support is needed. Treatment for long-term stress is likely to be complex, with antidepressants or tranquilizers.
We treat stress without drugs
Non-drug methods are the first thing to start with in the fight against stress. These include:
- Psychotherapy. The psychotherapist identifies the factor that caused stress, determines the depth of the problem and the body's reserves to withstand the situation. The therapy combines different techniques. Usually this is a confidential conversation, during which the doctor can set up experiments, drawing the patient's attention to his feelings, fears and experiences. As a result, one has to look at various situations and life in general from an angle that allows you to see the possibilities of choice. This forms the desire to create the most comfortable conditions and avoid stressful scenarios. Hypnosis also belongs to this group.
- Relaxation, training. Relaxation helps to reduce the psychophysical activity of the body in the waking state. There are many relaxation techniques: breathing and relaxation training, autogenic training, progressive muscle relaxation and others. In the process of exercising, the patient's muscle tension decreases, blood pressure decreases, the heart rate calms down, which allows minimizing bad influence physiological stress. Trainings are aimed primarily at relieving emotional stress, for example, by reducing the significance of problems, fighting fear through humor, etc.
- Physical activity. Physical exercise allow you to naturally “utilize” excess adrenaline. With long sessions (more than half an hour), “hormones of joy” - endorphins - begin to stand out in the body. The type of sport and the number of workouts are selected individually: from walking in the fresh air to active work in the gym.
- Lifestyle correction. This is a prerequisite for recovery. Change must come in all areas. This is the consumption of natural products, and reducing the amount of alcohol, and the fight against excess weight, and a full-fledged regime of work and rest with going to bed no later than 23 hours.
Therapy with natural antidepressants should not be underestimated. Human body has great potential, he is able to overcome stress, if only a person himself realizes the need for this. For example, in the event of parting with a loved one, one should not fill the pillow with tears around the clock. You need to throw out aggression in sports, master breathing techniques and yoga, devote time to caring for your body, communicate with new positive people, travel, etc. All this gives a tangible effect, coupled with pharmacology, which underlies the treatment process.
Pharmacotherapy for stress
In a situation where it is not possible to cope with the manifestations of stress, the feeling of fear and anxiety increases, the condition worsens, the right decision would be to apply for professional help and treatment. The psychologist, if necessary, will refer you for a consultation with a psychotherapist or neurologist for specific appointments.
The range of medicines is wide.
- Vitamins, homeopathic remedies and dietary supplements. These are the most "harmless" drugs that have a minimum of contraindications and side effects. Homeopaths prescribe for stress Argenticum Nitricum, Aurum Metallic, Gelsemium- 6 or 30 consecutive dilutions of the active substance in a ratio of 1:100. Multivitamin complexes are indicated for frequent stress. This is due to the acceleration of anabolism and an increased need for vitamins, without which protein biosynthesis is impossible. These are B vitamins: B 1, B 2, B 3, B 6, B 12. In contrast to stress, the body begins to actively produce the hormone serotonin, which causes a feeling of calm, well-being, happiness. Serotonin synthesis requires the amino acid L-tryptophan. It has a beneficial effect on sleep and reduces cravings for fatty and high-calorie foods. Under stress conditions, L-tryptophan is recommended to be taken additionally in the form of a dietary supplement.
- Drugs with concomitant sedative action. These are the familiar "Valocordin", "Corvalol" and similar products based on phenobarbital and vegetable oils. Used as a sedative to help with sleep disorders, anxiety, agitation, and tachycardia of unspecified origin. Well tolerated, rarely have side effects, although with prolonged use they have a toxic effect on the liver. Therefore, they are contraindicated in pregnant women and patients with impaired kidney and liver function. This group also includes nootropics - drugs that are neurometabolic stimulants and have a specific effect on the nervous system. They increase the resistance of brain neurons to damaging factors, stimulate mental activity. A well-known representative is Piracetam, which is prescribed for depression, memory loss, demoralization, apathy, etc. Another drug for treating anxiety and stress is Glycine. It has a similar effect, in addition, it improves mood and normalizes sleep.
- Herbal medicines. In their composition - herbal remedies with the addition of chemically synthesized substances. These are mild sedative preparations based on extracts of St. John's wort, mint, lemon balm, hops, passionflower, etc. The most famous are Novo-Passit, Persen, Nervoflux. They are not addictive and do not provoke life-threatening conditions, even with an overdose.
- Prescription drugs. This group includes medicines that strong impact on the body, so it is strictly forbidden to use them uncontrollably. These are antidepressants prescribed by a psychiatrist. The course of treatment with them can reach several months. The most common serotonin reuptake blockers. They are prescribed for the treatment of prolonged stress and depression, including severe cases, to reduce feelings of anxiety, melancholy, lethargy. Strictly according to the prescription, the so-called heavy tranquilizers of the benzodiazepine series are also released. They have anxiolytic, sedative, hypnotic, muscle relaxant and anticonvulsant effects. These drugs have multiple side effects.
- OTC anxiolytics. Substances of strong action often have a side effect. During the reception, hypotension, arrhythmia, dry mouth, skin itching, etc. may occur, which doctors and pharmacists honestly warn patients about. For many years, scientists have been trying to create a selective anxiolytic that has the effectiveness of traditional benzodiazepine tranquilizers, but devoid of their inherent side effects. As a result of long-term developments in the laboratory of the State Research Institute of Pharmacology named after. V.V. Zakusov RAMS, a drug was created. The data was submitted to the WHO for consideration, as a result of which in 2012 it was decided to assign the international non-proprietary name Fabomotizol to Afobazol. This is the first Russian over-the-counter anxiolytic that received an international classification code. The drug really does not have a depressant effect on the central nervous system. It promotes the restoration of nerve cell receptors and protects neurons from damage, so that they can again do their job properly. This is a natural mechanism, so the “wadding effect” does not appear, nervous system does not lose sharpness and speed of reaction.
The action of pharmacological agents may not appear immediately. On average, at least two weeks pass from the start of taking the drugs to the appearance of the effect, although acute manifestations of stress can be stopped immediately. Some patients notice positive changes earlier. The choice of medication for the treatment of severe stress is an extremely responsible procedure. The doctor takes into account a complex of factors: the severity of the disease, age, sensitivity to components, the effectiveness of previous treatment and even the patient's mood - after all, the vast majority of medicines are designed for long-term treatment and a strict regimen.
I used to think it was a buzzword that didn't apply to me. Because everyone around me said: “I have stress, stressful situation, stress…” I thought that it was all nonsense, but she regularly experienced stress and could not cope with her emotions.
In fact, many people simply do not know what stress is and how to deal with it ...
What is stress?
Stress is our body's reaction to external or internal "irritants".
Our body strives to be in balance, a comfortable state for it to maintain all the physiological processes occurring in it. And "irritants" violate this balance and introduce the body into a stressful state.
After that, our body with great difficulty fights stress, it all affects our general well-being and condition. This is a loss of concentration, fatigue, insomnia, anxiety, guilt, aggression ... All these symptoms, if not overcome stress, can cause great harm to the body, for example, gastrointestinal problems, migraines, hair loss, skin problems, high blood pressure, cardiac and psychological diseases, etc.
In fact, many diseases occur in nervous ground. And do you need it?
A modern person constantly experiences stress: at school, at the institute, at work, at home ... Without this, there is no way, it is part of our life. The main thing to remember is that our stressful state is a normal reaction of the body to a stimulus. You just need to help the body cope with stressful situations.
How to cope with stress and not harm your body?
To cope with stress, you need to remove the “irritant”, and not treat the symptoms of stress with pills.
There are many psychological exercises that allow you to cope with stress.
For example, while your boss is yelling at you, imagine him naked or in clown clothes, women's clothes ... and then it will not be so easy to provoke you into a conflict.
When you feel bad or something worries you - sit down, close your eyes and imagine yourself on the ocean, where you are alone on the beach and the waves gently touch your feet. Or you are sitting in front of the fireplace in the winter, wrapped in a warm blanket and drinking hot tea. It could be any place. Such a place in your imagination is called a "shelter", a place where no one will disturb you, where you feel good and comfortable. Once you have relaxed and felt lighter, you can stretch, breathe and open your eyes and return to your daily tasks.
Learn to relax. Do not escalate the situation and do not wind yourself up.
Think about what brings you joy and peace. For example, a pet, a relaxing bubble bath with candles, a favorite book, yoga.
Go with friends to the bathhouse, massage, go somewhere on the weekend in a quiet and cozy place.
Sleep also helps fight mild stress. Do you know the expression: "Go to sleep and everything will pass"? Some situations need to be let go, not to think about them and just go to sleep. When you wake up, you will look at this situation from a different perspective.
Vitamins and nutrients that our body needs will also help our body cope with stress. These are vitamin C and E, magnesium, potassium, omega-3 fatty acids, serotonin, etc.
To help us overcome a stressful situation:
Sesame seeds, sunflower and pumpkin,
Chocolate (only black and choose with less chemistry - read the composition)
Dark green vegetables (especially broccoli)
Kiwi, bananas, oranges and tangerines,
Salmon, chicken breast,
Oatmeal,
Mint tea.
It is necessary to refrain during these periods from coffee, black tea, alcohol, fried and fatty foods.
Another helper is essential oils.
ylang ylang,
Orange.
Lavender.
Or for example like this a mixture of oils for massage, aromatherapy and aromatherapy (from stress and apathy)
Orange oil - 2 drops
Rosemary oil - 2 drops
Peppermint oil - 2 drops
Pine oil - 2 drops
Thyme oil - 1 drop.
Love yourself, take care of your nerves, fight stress!
FROM stress and how to deal with it
Goals: 1. Identify the causes of stress.
2. Learn to identify and overcome stressful situations.
3. Master the methods of getting out of stress.
Equipment: 1. A poster with records of the causes of stress.
2. Paper, pens.
3. Tests to determine predisposition to stress.
Event progress:
1. Introduction to the problem:
It is unlikely that there were people in the world who lived their lives without stress.
The most powerful manifestation of emotions causes a complex physiological response- stress. For adverse effects different kind the body responds not only with a protective reaction to this impact, but also with a common, uniform, complex process, regardless of what stimulus acts on it.
Stress includes both physiological and psychological components. With its help, the body, as it were, mobilizes itself entirely to adapt to a new situation, activating nonspecific defense mechanisms that provide resistance or adaptation. The positive impact of moderate stress is manifested in a number of psychological properties - improving attention, increasing a person's interest in achieving the goal.
Weak influences do not lead to stress, it occurs only when the influence of the stressor exceeds the usual, adaptive capabilities of a person. Stressors can be both physical and mental stimuli.
So, stress is divided into the following stages. The anxiety stage is a "call to arms" of physiological defense mechanisms. The result of their activity is the second phase - the phase of resistance (stability), in which the body's resistance increases, its reliability margin increases. Under the action of psychosocial factors, the sympathetic system prepares the body to fight or “flight”. If stress is caused by an illness, the production of antibodies directed to the affected area is enhanced. With successful resistance of the organism to the stressor, the second phase ends with the normalization of the state of the organism. If the forces turned out to be insufficient, and the effect of the damaging agent continues, the third stage of stress sets in - exhaustion, since no organism can be constantly in a state of tension.
Emotional stress is an integral part of our lives. Any event - both bad and very good - can cause stress. Let's make a reservation right away, below we will talk about stress caused by negative emotions. Its most common sources are political instability, destruction of ideals, loss of a job, threat of dismissal, rising prices, illness of a child, family troubles, and countless other events. The best tool for alleviating crises large and small is the physical and mental relaxation technique. The key is mastering it, says Dr. Powell of the American Institute of Preventive Medicine, "the ability to treat any change in life as an opportunity, a challenge or a blessing, not as a threat to the established order." And there are simple tricks to help take advantage of this, at first glance, divorced from our conditions of advice.
It has been proven that stress is the cause of many diseases: rheumatoid arthritis, urticaria, stomach ulcers, hypertension, chronic back pain, ulcers, asthma, and some heart diseases.
It is generally accepted that the cause of stress is painful experiences that accompany any unpleasant event in our life, a difficult experience or loss: family troubles, conflicts with superiors, illness, injury, job loss, divorce, death of a loved one. But, oddly enough, events that bring joy can be the cause of stress: marriage, a desired pregnancy, admission or graduation from an educational institution.
Stress overtakes us when we have to change the mode or conditions of our work, change plans.
But why do any changes in our lives cause stress? First of all, because they often destroy the usual and comfortable order of life. Offering new situations concealing uncertainty in return. In the most direct way, the stressful situation will be caused by changes that reduce the time that you can devote to rest and relaxation.
2. Causes of stress.
A. Work with a poster. Analysis and discussion of each cause of stress.
1. Much more often you have to do not what you would like, but what you need, what is your responsibility.
2. You constantly do not have enough time - you do not have time to do anything.
3. Something or someone pushes you, you are constantly in a hurry somewhere.
4. It begins to seem to you that everyone around you is squeezed in the grip of some kind of internal tension.
5. You constantly want to sleep - you just can't get enough sleep.
6. You dream too much, especially when you are very tired during the day.
7. You smoke a lot.
8. Drink more alcohol than usual.
9. You don't like almost anything.
10. At home, in the family, you have constant conflicts.
11. Constantly feel dissatisfied with life.
12. You get into debt without even knowing how to pay it off.
13. You have an inferiority complex.
14. You have no one to talk to about your problems, and there is no particular desire.
15. You do not feel respect for yourself - 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, possibly characteristic only for his body (from the point of view of his personal feelings).
B. Work with a test that determines the predisposition to stressful tension.
By answering the questions below possible options answers: “never”, “occasionally”, “from time to time”, “often”, “very often”), you can also determine whether you are predisposed to stress or not.
1. Do you often overeat? How much alcohol do you consume? Do you smoke a lot?
2. Do you ask yourself (at least sometimes) if life is even worth living?
3. Do you think that you are leading the wrong way of life?
4. Do you feel guilty when you do nothing at home - just relax, sleep, watch TV?
5. Does the upcoming change in life sometimes seem like an insurmountable obstacle to you?
6. Do you consider yourself a pessimist?
7. Do you feel like you have lost control of your life?
8. Do you feel tension in conflict situations At work or at home?
9. Do you feel hopeless if something doesn't work out for you?
10. Do you feel strong tension in the event of an emergency?
11. Do you defend your point of view from the attacks of other people?
12. Do you attribute failure to other people or some circumstances beyond your control?
13. Do you take responsibility for success or failure in your life?
15. Do you often have a bad mood?
Correct, honest answers to these questions will allow you to look at yourself from the outside, to re-evaluate your thoughts, feelings and some elements of your behavior.
And if it suddenly turns out that you answered “often” or “very often” to most of the answers, then you need to be extremely attentive to yourself, because stress, as they say, is within easy reach.
3. Analyze your stress
Now let's look at how you can discover and explain your body's reactions to stressful situations. That is how you can define your personal stress. Understanding your own stressful situation is extremely important:
firstly, the manifestation of stress in each person individually;
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 situation.
The most proven method of self-analysis of personal stress is the stress diary. This method is simple, but requires patience. For several weeks - if possible daily - it is necessary to make simple notes in the diary: when and under what circumstances signs of stress were found. It is better to write down your observations and feelings in the evening after work or before going to 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 everyday worries and fuss, 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 you can analyze them later in a calm and balanced state.
If we scroll through our own notes and try to systematize them, we find that some of the main signs of stress are repeated: irritability, inability to concentrate, forgetfulness, frequent sighs, goosebumps, muscle tension, “unsettled legs” (not sitting 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, heart palpitations.
By analyzing the records, it is possible to determine at what time of the day the malaise most often occurs, whether it occurs at school or upon returning home. By keeping a stress diary, you can find out for yourself what hinders us in life, what causes our personal stress.
The habit of negative thinking makes us see things worse than they really are, forces us to act to the detriment of ourselves. The more often we allow ourselves negative thoughts, the worse we feel and the more inclined to think about the bad. On the contrary, positive thoughts help you feel better and more confident, allow you to approach any situation constructively and act more judiciously.
Examples of negative thinking and some alternative positive thoughts(written on the board):
positive alternatives.
I am unable to do it. This is terrible! I'm too worried. I won't be able to do it.
I will still try to do it. The first pancake is always lumpy. We need to make one more try. But if I stop trying, I will surely fail.
Life is empty and meaningless.
We now have so many fruits of civilization that the medieval monarchs, having seen all this, would have died of envy.
I don't have any strength.
Instead of drowning in tears, you need to do something interesting business. What I want to do right now.
When I get angry, nothing can stop me.
From now on, whenever I get angry, I will wait until I calm down and only then try to do something.
I'm so nervous! This is terrible!
There's nothing wrong with me being a little worried. It doesn't affect anything at all.
I can’t be here anymore - I’m trembling all over, I’m sick.
It will take two minutes, but then it will be easy for a lifetime
Nothing interests me anymore.
This is not the first time I have been in this state and I know that it will pass.
4. First aid for acute stress.
Every day, find a reason to laugh a little.
If we suddenly find ourselves in a stressful situation (someone angered us, scolded us, or someone from the family made us nervous) - we begin to experience acute stress. First you need to gather all your will into a fist and command yourself “STOP!” To drastically slow down the development of acute stress. To be able to get out of a state of acute stress, to calm down, you need to find an effective way of self-help. And then in a critical situation that can arise every minute, we will be able to quickly orient ourselves by resorting to this method of helping with acute stress.
How to help yourself in a stressful situation.
stand up if necessary, and excuse yourself and leave. For example, you always have the opportunity to go to the toilet or some other place where you can be alone;
take every chance to wet your temples, forehead, arteries on your hands with cold water;
slowly look around, even if the room you are in is familiar to you or looks ordinary. Looking from one object to another, examine them;
look out the window at the sky, focus on what you see. When you are in last time is this how you look at the sky?
having collected water in a glass (in extreme cases, in the palm of your hand), slowly, concentrated, drink it. Concentrate your attention on the sensations as the water flows down your throat;
straighten up, put your feet shoulder-width apart and, as you exhale, bend over, relaxing your neck and shoulders so that your head and arms hang freely. Keep doing this for 1-2 minutes. Then slowly straighten up. Perform exercises carefully so as not to get dizzy.5. If a stressful situation caught you somewhere outdoors;
look around. Try to look at things around you from different perspectives. Examine the sky in detail, naming everything you see to yourself;
find some small object (leaf, branch, stone), and carefully examine it. Look at the object for at least four minutes, getting acquainted with its shape, color, structure in such a way that you can clearly imagine it with your eyes closed;
if possible, drink water;
follow your breath. Breathe slowly through your nose. After inhaling, hold your breath for a while, then also slowly, through your nose, exhale the air. With each exhalation, focus on how your shoulders relax and drop.
In an acute stressful situation, no decisions should be made. The exceptions are natural disasters when it comes to saving life itself.
Count to ten and only then return to the situation.
Take care of your breath. Inhale slowly through your nose and hold your breath for a while. Exhale gradually, also through the nose, focusing on the sensations associated with your breath.
If a stressful situation caught you indoors:
As a first aid, this is quite enough for yourself. A walk will not hurt either, in a word, any activity that requires physical activity and concentration, but, again, do not overdo it.
Some tips that can help get out of a state of acute stress.
1. Anti-stress breathing. Slowly take a deep breath through your nose; at the peak of inhalation, hold your breath for a moment, then exhale as slowly as possible. It's a soothing breath. Try to imagine. That with each deep breath and long exhalation, you partially get rid of stressful tension.
2. Minute relaxation. Relax the corners of your mouth, moisturize your lips. Relax your shoulders. Focus on your facial expression and body position: remember that they reflect your emotions, thoughts and inner state. It is only natural that you do not want others to know about your stressful state. In this case, you can change your “face and body language” by relaxing your muscles and taking deep breaths.
3. Look around and carefully inspect the room in which you are. Pay attention to the smallest details, even if you know them well. Slowly, without haste, mentally “sort through” all the objects one by one in a certain sequence. Try to fully focus on this "inventory". Mentally say to yourself: “Brown desk, white curtains, red flower vase”, etc. By focusing on each individual subject, you will be distracted from internal stressful tension, directing your attention to a rational perception of the environment.
4. If circumstances allow, leave the room in which you have experienced acute stress. Move to another 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) “by the bones”, as described in paragraph 3.
5. Stand with your feet shoulder-width apart, lean forward and relax. Head, shoulders and arms hang freely down. Breathing calmly. Fix this position for 1-2 minutes, then very slowly raise your head (so that it does not spin).
6. Engage in some activity - it doesn't matter what: start washing clothes, washing dishes or doing 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 stress.
7. Turn on some soothing music that you love. Try to listen to it, concentrate on it (local concentration). Remember that focusing on one thing contributes to complete relaxation, causes 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 since your last birthday). Such rational activity will allow you to switch your attention. Try to remember some particularly remarkable day in your life. Remember it in the smallest detail, without missing anything. Try to calculate how many days this day of your life was.
9. Talk on some abstract topic with any person who is nearby: a neighbor, a friend. If there is no one around, call your friend or girlfriend on the phone. This is a kind of distraction activity that takes place “here and now” and is designed to force out of your mind the internal dialogue, saturated with stress.
10. Do some stress relief breathing exercises.
Now, having pulled yourself together, you can safely continue the interrupted activity.
One more trick. Try to switch to pleasant memories of today:
You heard good news today;
You kept your promises;
Someone has kept their promises to you;
Remember who gave you a compliment;
You managed to help someone who is weaker than you;
The ability to focus on pleasant events is a good defense against the damage caused to the body by chronic emotional stress.
Some ways to help yourself you need to know (they are given in the appendix)
Literature:
Evening L.S. "I deal with stress on my own"
Granovskaya R.M. "Elements of practical psychology",
Tigronyan R.A. Stress and its importance for the body
Horst Sievert "Personality Testing"
Chuck Folken "Psychology is easy"
"Psychological Dictionary", ed. Petrovsky E.G.
Vasyukov V. "ABC of the optimist"
Application
Examples of some relaxation exercises.
1. Lie still 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 your way around the entire perimeter of the body - from head to heels and back.
2. Pay close attention to your breathing, passively aware that you are breathing through your nose. Mentally note that the inhaled air is somewhat colder than the exhaled. Focus on your breathing for 1-2 minutes. Try not to think about anything else.
3. Take a shallow breath and hold your breath for a moment. At the same time, sharply tighten all the muscles for a few seconds, trying to feel the tension in the whole body. Relax as you exhale. Repeat 3 times.
Then lie still for a few minutes, relaxing and focusing on the feeling of heaviness in your body. Enjoy this pleasant feeling.
Now do the exercises for separate parts body - with alternating tension and relaxation.
4. Exercise for leg muscles. Tighten all the muscles of the legs at once - from the heels to the hips. For a few seconds, fix the tense state, trying to feel the tension, and then relax the muscles. Repeat 3 times.
Then lie still for a few minutes, completely relaxed and feeling the heaviness of your relaxed legs.
All sounds environment register in consciousness, but do not perceive. The same applies to thoughts, but don't try to fight them, you just need to register them.
The following exercises are identical to the exercise described above, but apply to other muscles of the body: gluteal muscles, abdominals, chest muscles, arm muscles, facial muscles (lips, forehead).
In conclusion, mentally "run" through all the muscles of the body - if there is even the slightest tension left somewhere. If so, try to take it off, as relaxation should be complete.
To complete the relaxation exercises, take a deep breath, hold your breath and momentarily tighten the muscles of the whole body: while exhaling, relax the muscles. After that, lie on your back for a long time - calmly, relaxed, breathing is even, without delay. You have regained faith in your strength, are able to overcome a stressful situation - and there is a feeling of inner peace. After doing these exercises, you should feel rested, full of strength and energy.
Now open your eyes, then close your eyes several times, open again and stretch sweetly after a pleasant awakening. Sit down very slowly, smoothly, without jerking. Then, just as slowly, without sudden movements, stand up, trying to maintain a pleasant feeling of inner relaxation for as long as possible.
Over time, these exercises will be performed faster than at the beginning. Later it will be possible to relax the body when needed.
How to relax muscles
It may sound paradoxical, but it is tension that can teach you to relax. As you tense and relax muscle by muscle, you will learn to experience the bliss of relaxation from the back of your head to your fingertips.
The progressive relaxation system allows you to achieve stress relief over time in a few minutes. Here are the exercises.
1. Sit in a chair and close your eyes. Hands on the armrests, hands down.
2. Breathe deeply and calmly several times.
3. First, just focus on the muscle group where you feel the tension.
4. Now command yourself mentally to “tighten” one muscle group after another in the following sequence for 5 seconds, and then command it to “relax” for 30 seconds.
Bend your elbows and wrists, clench your fists, then relax.
Press your back against the back of the chair. Relax.
Raise and stretch your legs. Relax.
Clench your jaws. Relax.
Close your eyes. Relax.
Press your chin to your chest. Relax.
5. Breathe slowly and deeply, eyes closed.
6. Concentrate on the pleasant feeling of relaxation, your body is now like a rag doll. Let your head drop to your chest, shoulders down too.
7. Imagine that a warm wave is spreading through your body.
8. Slowly open your eyes, now you feel refreshed.
Note: during the tension phase, do not hold your breath, do not strain the diseased part of the body.
Tell yourself to relax
Imagine that you are scratching a board with your nails or digging them into a lemon. Both will make you wince - such is the power of the imagination. It is on it that autogenic training is built. It is based on a series of commands spoken to oneself in order to evoke a feeling of "warmth" or "heaviness". The first sensation allows you to relax the muscles, the second improves blood circulation, because it allows you to relax the walls of the blood vessels. Here's how to do auto-training.
1. Choose a quiet environment, a comfortable chair, dim bright lights, close your eyes.
2. Start with the right hand (if you are right-handed) or left (if you are left-handed). Slowly, let's silently command:
My arm gets heavy (three times for each arm);
My leg gets heavy (three times for each leg);
My arms and legs are heavy (can you imagine weights hanging from my arms and legs); the command is given three times;
My hands and feet are hot (repeat three times). The idea that you have put your hands and feet in hot water helps a lot here;
3. In conclusion, take a deep breath and say to yourself: "I am calm."
Don't be afraid to cry
Most people admit that after crying they feel better. Tears of grief, joy, or relief are a great way to get rid of stress.
Researchers studied the composition of tears and found two important substances in tears caused by an emotional outburst: leucine-enkephalin and prolactin.
The first, according to scientists, may be a natural pain reliever that the brain produces in response to stress, tears cleanse the body of harmful stress products. There are no such substances in the tears caused by onions.
Resisting crying can be very detrimental to your mental state. By the way, it is possible that men have so many diseases caused by stress, precisely because they are taught from childhood that crying is shameful. If you feel like crying, cry!
Make fun of your worries
The healing power of laughter has always been recognized by doctors. Modern research proves that laughter improves blood circulation, digestion, and helps the brain release endorphins - natural substances that relieve pain. Therefore, do not be surprised if the doctor advises you to take an aspirin and come to work in the morning with a new joke.
You need a daily dose of good laughter.
Try to view yourself and others through the "magic glass". Focus on funny or stupid things people do that make you mad.
Find time every day to read something funny, watch comedies or comedy shows.
If suddenly someone starts to be rude to you or tries to offend you, imagine him in diapers or sliders. Helps!
Try to decorate any meeting, report or other important event with a bit of humor. Humor creates an atmosphere of trust, helps exchange ideas and strengthen relationships between people.
But humor should be decent and not offend other people. Laughter at the expense of others is self-contradictory, it will not help you.
Don't be afraid to laugh at yourself..
Remember, he who laughs lives long.
Learn to take criticism
Are you very thin-skinned? Are critical remarks particularly difficult for you? We must learn to anticipate criticism, it softens the blow.
Why is criticism so painful for so many? Partly because it can be somewhat fair - you really are too slow, or too fat, or talking too loudly. Another factor is low self-esteem. If you have a low opinion of yourself, then you are more likely to take criticism to heart. If you are confident in yourself, then the comments of others easily bounce off you.
But, of course, criticism is almost always fair in some way. To soften the blow or weed out unfair remarks, ask yourself:
Maybe there is a dose of justice in criticism? That you hate to hear, because there is some truth? (Then the critique is worth thinking about.)
Have others criticized you in the same way? (It's time to learn from criticism then.)
Does the person who criticized you understand what he is talking about? (If not, the criticism can be easily dismissed.)
Is the criticism directed directly at you, or is it an expression of confusion, aggressiveness, or a bad mood? (If criticism is due to the critic's dissatisfaction, he should be pitied.)
Is there a difference in points of view on the problem hidden behind criticism? (If so, don't react like that.)
So, having answered these questions, you have decided that the criticism is fair. Then take steps to correct your shortcomings, or try not to repeat the mistakes. If you are convinced that criticism is groundless, forget it.
Five simple steps to get rid of constant anxiety
Anxiety is one of the most common complaints expressed by many people. There are many reasons for anxiety in life. But what is anxiety? It is a stream of feelings focused on fear: something bad is about to happen.
Psychologists have developed a simple program to reduce unmotivated feelings of anxiety. The main idea is to recognize that there are things that are really worth worrying about, but it is important to minimize the time when you are overwhelmed by anxiety as much as possible.
1. Identify your symptoms of anxiety, such as inability to concentrate, wet palms, or feeling like butterflies have flown into your stomach.
2. Set aside a special half hour a day to worry.
3. Write down on a piece of paper a list of issues that have been worrying you for a given period of time.
4. Use this half an hour to analyze the listed problems - there are problems that are beyond your power to solve, so there is no point in worrying here, there are problems that you need to find a way out of and you need to think about your actions for the future in order to avoid new difficulties - and take care of it.
5. If you find that you continue to think about things that disturb you at other times of the day, either persistently drive away these thoughts, or switch consciously to pleasant thoughts.
Slow down!
Most people place high demands on themselves. Trying to do a lot in a short period of time is the most common cause of stress. When a person is constantly in a hurry to do a thousand things in a timely manner, doctors designate such a condition as a disease of haste. Emotional stress is an inevitable companion of such a lifestyle.
Here are some simple tricks for people who need to slow down the pace of life:
Leave your wristwatch at home on days when you don't have to be anywhere at exactly the specified time (say, on a weekend)
Try to do one thing, not several at the same time (for example, do not read the newspaper while eating, do not look through documents while talking on the phone)
Try to speak slower
Walk more slowly, people of your type tend to "run" even when they have nowhere to hurry
Be kind to others, smile, and do not run past in fear that you will be late and not have time
If you drive a car, do not try to drive faster than others
Learn to queue calmly
Schedule business meetings with 15-minute breaks between them: your brain and body need rest
In your daily routine should be time for rest
Find time to "smell the roses", that is, just enjoy the small joys of life. Returning from work, admire the playing kids, "chat" with someone else's dog.
How to manage your time
Time. We cannot create it, store it, sell it. We can only spend it. Each of us receives 24 hours a day, but there are people who manage to do everything they plan during this period. Try a few time-saving tricks.
1. Make a to-do list, list in it the absolutely necessary, and what you would like to do. Regularly note how much you have progressed, this gives a pleasant feeling of satisfaction.
2. Categorize all tasks: the most important - what needs to be done first, less priority - need to be done soon enough, and finally, what needs to be done when it is free time. Following this scheme, you will see how rationally you can use time.
4. Recognize the difference between activity and productivity.
Being active (let's say a lot of phone calls) doesn't mean doing everything. Productivity is the steps towards the chosen goal, as a rule, they give the result. Try to be as productive as possible, not just active.
5. Analyze the reasons for the loss of time. After a stressful day, remember what took you time and reduced your productivity: someone came to chat, a visitor showed up, you didn’t agree to meet him, you sat in a meeting that had nothing to do with you. Think about how to avoid such losses in the future.
6. Organize quiet time at work. Designate hours for visitors and hours when you are not to be disturbed. Close the door, turn off the phone, so you will have the opportunity to work certain time concentrated.
7. Like everyone else, you have your productivity ups and downs throughout the day. Plan your work so that the hardest part is on the ups and the routine is on the downs.
8. Recognize that you are not perfect. Of course, you need to try in any business. But you must firmly understand that no one can do everything perfectly. If you pay too much attention to details, you are wasting your time - in any business there is a main and a secondary. Remember your priorities.
9. Avoid indecisiveness. If you have "empty" time, ask yourself - what should be done now?
How to behave in crisis situations
If you find yourself in a crisis situation, then most likely you do not see the world in rosy colors. A person who is experiencing a serious blow of fate finds himself in an emotional abyss, but remember: you are not alone there.
The stress experienced by your psyche is directly proportional to your attitude to the crisis - you perceive it as a threat to the existing or as a challenge to fate, as a new opportunity for yourself or as a ticket to hell. Here are some skills that will allow you to survive a serious test with as few losses as possible.
Try to look at the future in a positive light. At least briefly remember how you felt when everything was fine. If people imagine themselves in a certain situation, there are sensations associated with it.
Learn physical relaxation techniques. If your body is relaxed, then the psyche cannot be in a tense state.
Try to be realistic when you describe to yourself or loved ones the situation you find yourself in. Avoid such emotionally colored words as "never", "always", "hate".
Live for today. Set goals for today, don't expect too much from yourself.
Do not allow yourself to drown in self-pity, do not refuse help. Love, friendship and social assistance - powerful tools in the fight against stress.
Remember that you are not alone. What you are experiencing now, others have endured and survived. So it will be with you.
Make stress work for you
Figuratively speaking, catch the dragons that torment you and eat them for dinner. Many people have overcome stress by refusing to become losers. They met the trials with their heads up. In other words, if you can accept a negative event (say, losing your job) as a need to take a positive action (find a better one), you can defeat stress as its weapon.
Try not to think of past events as defeat.
Treat stress like a source of energy. Treat every problem life presents as a challenge.
Ask yourself “What would happen here at best?” rather than “What would happen if things went the worst way?”
You need pauses, be sure to rest in between the struggle for existence.
You cannot be responsible for the actions of others, but you can control your reaction to them. Your main victory is a victory over your emotions.
Don't try to please everyone - that's unrealistic, you have to please yourself from time to time.
Draw a picture of your future and compare it to the short-term crisis you are experiencing today.