How to survive a stressful situation. How to survive severe stress without consequences for the body? Who is at greater risk

Each of us sooner or later gets into stressful situations, but not everyone knows how to survive stress.

Cause of stress any problematic situation can become - dismissal, failure in personal life, trauma. And as the people say, "Trouble does not come alone." And life is not limited to one problem only. How to survive a series of such events?

If you don’t start acting, then stress can develop into depression and then, in especially difficult cases, you can’t do without professionals and medicines.

It is necessary to gather all the will into a fist and adequately survive the stress until it has turned into a real swamp of hopelessness.

Are you really stressed out?

Before you deal with stress, you need to make sure that you have it. Let's move on to its symptoms.

The first will likely be the cause of stress - prolonged exposure to the stimulus.
Shock reaction to what happened. It manifests itself in heart palpitations, sweating, and brain loss.
It may well be that awareness of the situation came to you a long time after what happened. This is quite normal - in severe stressful situations, the body turns off the brain so as not to suffer large losses.
A person in stress is worried about a sense of anxiety. It can be either unreasonable or arise due to the slightest problems. You did not politely answer the cashier in the supermarket and inflated a whole scandal from this? Think about your state of mind.
Not only the decline in vital activity, but also its rise testifies to stress. In conditions that threaten vitality, the body mobilizes resources, which is aimed at preserving life by any means. Pay attention to your condition. If you are more than ever full of energy, able to work without fatigue for hours in a row.
Behind the rise expect a breakdown. He will come abruptly without warning. Remember that experiencing stress in a decline will be much more difficult than in a recovery.

These conditions have similar signs and causes, but to distinguish between them is quite simple.

Depression is a chronic disease accompanied by clinical symptoms in the flesh before a change in the chemical composition in the brain. The state of despair becomes normal and does not leave the patient for a second.

Stress, unlike depression, is a temporary phenomenon. It can last even several days. Its appearance is accompanied by such health disorders as increased blood pressure, headaches. Stress can flow into depression.

The current classification distinguishes two forms of stress - positive stress and negative. In the first form, a large release of serotonin is produced, which causes increased vigor, an energy charge. The second has opposite symptoms and has a negative effect on human immunity.

Another significant difference is that stress can go away without help, but depression, especially in its extreme manifestations, can go to extremes without intervention.

The following comparisons will help distinguish between stress and depression:

Stress is nothing more than an organism reaction; depression is a mental illness;
Depression weakens a person, reduces his ability to live. Stress in moderation is beneficial.
Anything that lasts more than a week can safely be called depression.
It is easy to get rid of stress, but depression often requires professional and even medical intervention;
In most cases, stress is accompanied by an increase in energy, and depression is a decline in strength.

Accept the situation and it will calm you down. Agree that nothing will come back. What happened, unfortunately or fortunately, is unchanged. All further actions should come from the present and the future.

Surely you have experienced situations where, under the influence of emotions from a shock just experienced, you took actions that you later regretted. Why repeat the old mistakes? You can correct the situation only with real actions, the choice of which will be successful only for a person with a calm heart and common sense.

Abstract yourself. Turn on a little imagination - this did not happen to you, but to someone else. You are nothing more than an observer. So your emotional experience should be at a minimum level. Continue to work, but act like a robot - complete your tasks by completely disabling any experiences.
Learn to switch yourself. Usually, stress in the morning prepares for us a series of thoughts that create an atmosphere for the whole day. Come up with a ritual that is compulsory and expels all negative from you. For example, you can clap your hands and say, “Bad thoughts have no place here, but I’ll get down to business.” And be sure to smile at the end of this event.

And if in a friend's thoughts during the day again decide to visit you, just repeat everything from the beginning.

Complain less. This position has two sides. With one, when you talk about a problem, speak out, it becomes easier. But on the other, the more you talk about the problem, the more often you return to it, worry again.

Decide for yourself that you are doing well. Answer any questions about your life only positively. The main thing is to believe that everything is really good.

Learn to Find Positive Moments in Everything, only this way you can survive stress. This is especially true for stresses caused by a breakdown.

With love dramas, people make two main mistakes: the first is an attempt to return the second half. Before you take action, think about whether you need to resurrect something that has already "died." Are the efforts justified? It’s best to let everything drift, and there life will put everything in its place.

The second - "My life without this person is over." But in fact, you know that life went on as it will, and will continue to do so. Please note that birdsong outside the window does not stop depending on whether this person is in your life or not.

Treat the gap as an opportunity for self-development. Just imagine how much free time you have now and how much you can realize. Direct yourself and all your energy to work, study, new hobbies. Do you have a dream for which you didn’t have enough time? Here is a great opportunity to implement it!

Consider past relationships as an experience based on which you will build further communication with the opposite sex.

Be in the community. Bring yourself in the best view and head to crowded places - parks, shopping centers. Watch people, find positive moments in the crowd and concentrate on them. Whether it's a laughing baby, a kissing couple, or a funny young man. The main thing is to get a charge of good emotions.

Do not forget to smile! It is in the creation of a smile that muscles take part. Which are responsible for a good mood and a favorable vitality.

Salvation in a routine. Oddly enough, but everyday homework can be a great helper. Write yourself a daily business plan, increasing your workload daily.

General cleaning is a good therapy. Imagine that with all the trash and garbage that you take out of the house, you throw out all the negativity from yourself. It is also very important to remove as far as possible all things that in one way or another remind of the events that have occurred.

At the end, praise yourself. “I'm big / big well done. Now my house is clean and tidy, everything has its place. ” Like in a house. So in the mind, everything should be put on the shelves.

Cry. Did you know that according to statistics, the life expectancy of women is higher than that of men? And all because. That women regularly throw their emotions through tears. The rules of modern society prohibit men from such manifestations of feelings, and very in vain.
Pets. Animals can easily help survive stress. Pets, such as cats and dogs, feel that something is happening to the owner, and express their support by whimpering, meowing, or may even poke your paw.

If you still do not have a pet and you decide on such a crucial step, then do not hesitate to head to the nursery for homeless animals. When you save a small life from death, it will be grateful to you and faithful to the very end.

Enjoy emotions from strangers. Set yourself the task of greeting 10 casual passersby with a smile or in ordinary words. As soon as you receive an answer, you will immediately understand why to do this.
Favorite hobbies will help to survive the bad. Do what pleases you. Charge yourself with positive emotions that will push the negative. Allocate time in the daily routine that you will spend only on what you want to do.
Learn how to breathe. Breathing is the basis of life. Adequate enrichment of the brain with oxygen will help you survive any event.
Have a rest. Relax your muscles, especially your facial muscles.
Let yourself think in any directiondevelop any thoughts. No matter how ridiculous they may seem at first glance. And the most interesting, from what is born in the head, you can write down.
Set yourself free. This can be done by disposing of clothing. The feeling of nudity gives freedom. You can, for example, do this before bedtime. Undress, take a deep breath, feel how easy and good you are. With such feelings, the dream will be stronger.
The imagination will help to survive stress.. Imagine that everything that happens is just a dream. A little more and it will end. It is useful to break away from realities periodically, but do not flirt and do not lose touch with reality.
Make gifts. Get a couple of dozen trinkets and present them to people that you like. This procedure will charge only positive.
Watch your mood - direct him in a positive direction every moment of his life.

Remember that it all depends on you and your desire.

How to survive stress in modern society, few know. It is important to learn how to respond to external and internal stressors in such a way that you can quickly rebuild the work of all internal organs and systems, which will allow you to easily and quickly get out of any difficult situation.

Any family during a life together goes through many difficult periods. Relationships are affected by both minor omissions and major quarrels, scandals, up to the departure of a loved one. Family crises are experienced even by happy, strong families. They can cause domestic troubles, personal problems of spouses, financial instability. It is difficult enough to experience periods when problems arise simultaneously.

How to survive severe stress in the family if the crisis catches up unexpectedly? The difficulty lies in the fact that the moment when the problems will overtake the family, it is impossible to predict. Everything happens all of a sudden. It is important for spouses to support each other, to listen, to make joint decisions. A family in which any difficulty is divided into two becomes only stronger, and the impact of stress is not so noticeable.

Psychologists note that a couple overcoming difficulties together has a more holistic relationship. She becomes united and enters a qualitatively new level of relationships.

If the solution is difficult to find, and the relationship is breaking apart, it is better to contact a family psychologist. He will help to understand the situation and give advice on how to break the deadlock.

The cause of stress in the family can be a disease of a close relative. It is very difficult to survive the betrayal of a loved one, this is the second most severe cause of stress in the family. The situation in these cases is exacerbated by the fact that the world is crumbling, habitual foundations are being reassessed, and the deceived spouse has to learn to live anew.

But the most serious problem is the death of one of those close. The loss of a loved one is a severe psychological trauma. It is difficult to survive, because the family is not ready for loss. Grief causes apathy, sleep disturbances, longing and loss of the meaning of life. It is important to understand which part of the family’s life has suffered the most, which side has become the most vulnerable.

Woe to survive. It’s hard to say how long it takes. Each person suffers in his own way. Some need to talk, others prefer loneliness. It is important to understand that grief will gradually recede. It is believed that 40 days after the tragedy becomes easier. Over the course of this time, emotions subside, pain becomes less pronounced.

The feeling of loss gradually disappears, grief and negative thoughts are replaced by bright memories of living together with a person. This suggests that the most difficult period has gone through. If stress after losing a loved one does not go away for a long time, you need to consult a psychologist (see).

How to survive severe stress at work

Stress associated with work is almost the most common in modern society. It has been proven that 50-70 percent of men and women working in the office experience regular stress. The reasons are:

conflicts between employees;
misunderstanding on the part of management;
lack of support;
overwork;
hard work, rush.

Often, there can be no question of comfortable working conditions, because constant emotional stress becomes habitual. How to survive a stressful situation at work and keep calm? To do this, use the advice of experienced psychologists.

Do not ignore work breaks. It is important to be distracted from tense situations from time to time. You can do this in different ways: go for a walk for 10 minutes, do gymnastics or have tea for a pleasant chat with colleagues. Even a little time devoted to yourself will allow you to relax, relieve excess tension.
Many try not to communicate with colleagues, keep apart, distance themselves. It is really not worthwhile to dedicate strangers to your personal life, but a light non-binding communication will be beneficial. A discussion of neutral topics will allow you to switch your attention and take a break from solving production problems. You can discuss the life of stars or interesting life hacks, recipes of your favorite dishes or new movies.
Many new employees often try to earn the love of colleagues, and are in a hurry to help. It is undesirable to do this, because there will definitely be people in the team who want to get rid of part of their duties. They manage to do this, and already the victim, seeking to achieve the approval of the team, spends his time on the performance of someone else's work. It is not possible to refuse, this leads to additional stress.
It is important to remember that criticism is not always constructive. One should learn to distinguish productive remarks from emotional statements. If a person at work suffers constant nit-picking, the causes of stress become clear. There are two ways out in this situation - to learn to abstract oneself, and not to take unpleasant remarks at one's own expense or to quit.

You need to lead an active lifestyle, and spend leisure time in a warm company for interesting activities. This will not dwell on working moments. A good way to relieve stress accumulated at work is sports. It provokes the production of endorphins - hormones of joy, they help fight stress, and do not give despondency to overcome a person.

According to statistics, women are most resistant to stress. They can get hysterical, scream, cry, that is, throw out the negative. It’s more difficult for men; since childhood, they have been taught to not express their emotions openly. Therefore, often the representatives of the stronger sex rush to the extreme, and carry out their "anti-stress" program - they use alcohol, which only exacerbates the situation.

Doing this categorically is not worth it. The fact is that addictions - smoking and alcohol - disrupt the brain, and it becomes even more difficult to cope with stress. Nicotine and alcohol penetrate the blood, increase blood pressure, pulse. As a result, the human body experiences an even greater load.

The question often arises how to survive stress if no one is around. Everyone can help themselves, it is important not to plunge into an unpleasant situation completely, but to try to abstract ourselves, to imagine that everything happens to another person. Just look at the situation from the side. This will make a sound decision and not go to extremes.

It is important to learn how to switch your thoughts. Under the influence of stress, an unpleasant atmosphere is created for the whole day. For a woman, the best way to escape is the monotonous homework. You can do a general cleaning, imagining that ridding the house of dirt and debris, it removes everything bad from her life. It is amazing how with the help of ordinary cleaning you can put your thoughts in order (see).

There are many ways to survive extreme stress. The most important thing is to understand that any difficulties are an experience that is priceless. Sometimes it’s enough just to calm down, let go of the situation. Then comes the understanding that life goes on, and it always puts everything in its place. The main thing is to believe in good things, maintain a positive attitude and find pleasant moments in the details. This will allow you to quickly and easily get rid of stress.

Hi, I'm Alina, I'm 32 years old. Until recently, I was completely sure that I was in control of my life and that, in general, it was a success. I worked as a manager in a large company, wrote freelance writing for my favorite publication, helped some people with PR, and produced shootings of friendly brands in my free time. I seem to be in a party, attend cool events, make friends with interesting people (well, as a friend - rather on Facebook and support small talk), we rented an apartment in the center with my young man and planned to take a mortgage. Since we didn’t really want to move from the center to the outskirts, we have not dealt with this issue recently - we can say that we did not deal at all. But they traveled three times a year to Bali, twice to Paris and once to Sochi, Amsterdam and Berlin. In addition to trips, we really had no time to see each other - work, traffic jams, freelance projects. But nothing portended the end. I will not go into details of how it happened, but one fine day I was left without the main job. And after 2 days, the man, whose wedding seemed to be a settled matter for the last five years, informed me that everything was over with us. Of course, he did this intelligently, but mercilessly: life, he says, is the same, we both should be truly happy, and not be in illusions - we have not had harmonious relations and good sex for a long time. Since I sincerely believed that there were no illusions, for the first three days I had a state of greatly altered consciousness. For another 2 weeks I was lying in an empty apartment and trying to understand why I would now wake up in the morning. A week later, I tried to find out who led him astray - his mother, with whom I always had a difficult relationship, a new woman with whom he suddenly suddenly realized that we were not suitable for each other, or friends who considered me a bore and careerist. And now it is time to pay for the apartment. I had to get out of bed. Realizing that paying for an apartment in the center is not a very uplifting story for the unemployed, I started packing my bags. I had to leave closer to the TTK.

In a new place, I was covered in such a way that I understood that my stress broke me much more than I thought. Eating, drinking, chatting with friends, looking for a new job, holding on to freelance - I just had no strength for all this. They didn’t even have to wash their hair and make coffee for themselves. I spent hours in a room with curtained windows. It was the toughest stage - even before the agony, before the desire to get drunk and forget, and much before when you want to procrastinate what happened with friends. At first I was in shock. A month later, when it became clear that I could not physically and mentally pull myself out of this state, I had to start acting. I tell you exactly how. Perhaps my experience will help someone.

1. Professional assistance

The most correct thing that I did, being in my condition, was to go to a psychologist. And at first I was terribly annoyed that I say-speak in agony, and nothing happens in an hour. The psychologist listens to my stream of consciousness and bills 5 thousand rubles. I sincerely believed that it should help immediately, as if from the action of a magic pill. But no, friends, this does not work. At least six months of therapy - and maybe then something will move. I threw it several times, but returned. I convinced myself that this did not need to be saved and that specially trained people should deal with headaches. I advise one thing in this matter: to find your man. If you are not a fan of Freud, go to Jungian analysts, for example. Personally, I got out of the crisis with the help of ordinary psychoanalysis and constellations. But I know that they are not suitable for everyone. In a word, choose the right person and go stably, regularly, like to work. At first, at least 2 times a week, and then at least once so that the work is not wasted.

2. Friends, social activity

The biggest mistake I made was isolation in the first month. My psychologist is convinced that it is necessary to go through all the stages - from the denial of the problem and agony to the correct "release" of the situation. That's right, but the main thing is not to get stuck in any of these stages. I sincerely believe that being alone with yourself is bad for your health. Yes, first you need to let yourself cry. But, being alone, you risk being stuck in this experience for a long time. Try to meet friends, be more or less socially active so as not to lose your sense of reality, and go to work. In my case, there was nowhere to go, and this fact, as well as the lack of a monthly stable income, became a source of additional stress for me. The friends who saved me in their pajamas for coffee saved me, demanded a report in our chat on the Telegram about whether I had eaten, and, as a result, adjusted the additional work on freelance. While on the move, you are doing the best possible therapy.

3. Yoga and sports

Do not skip this point - to all skeptics I will say that this is one of the most important points of recovery. To kill on simulators or hone asanas is up to you. I chose the second one, because it was so corny physically too weak for iron. Again, I must say that there should be a system in everything - try not to miss classes so that they are good, and your new life, in which there is so much free time, was filled with something more or less constructive. Otherwise, you will lie at home with the phone and flipping through other Instagram Stories, which will drag you into an abyss of funnel into the abyss of false awareness of the insignificance of your life against the background of others. Only a healthy brain is able to weed out the grains from the chaff and understand where in all this beauty is true, and where is fiction. Your injured brain will annul the results of working on yourself - that's all. Therefore, we spend energy on physical activity, which, incidentally, unrealistically abruptly stimulates neural connections. Your brain will thank you later. And the body too.

4. Motivators

By the time you start reacting to quotes that problems and crises make us better without irritation, sign up for motivational publicity and buy books that are written for people in deep crisis. The Transerfing of Reality Zeland helps someone, and the books of Louise Hay and Richard Bach help someone. Yes, even “Eat, Pray, Love” - if only it would help. There were even trainings in my life that I had harshly denied before, and a variety of self-knowledge courses. If this helps you at all, go! By the way, I still have on Instagram a subscription to the main coach of our days, Tony Robbins. I think this is a useful page for those who want to think about their life.

5. Oriental practices

Each in his own way is looking for his own Zen. I, on the advice of my favorite editorial office, went to treat my health at the Zhud-Shi Tibetan medicine health center. From all other places it differed in a more or less understandable system of interaction with patients and sane prices. It is treated mainly with herbal medicine (Tibetan herbs, which are given for home use in special bags), massage and acupuncture. The diagnosis is made by assessing the appearance and pulse, but if you wish, you can take all kinds of tests, including ultrasound. I knew that any problems were solved here - from digestion and pain in the spine to allergies, but I needed energy and the ability to tolerate stress more easily. Where else could I come with such a request? In “Zhu-Shi” I was received with open arms - the program “Where can I get strength?” Is one of the most popular among them, and they treat stresses and insomnia effortlessly. On needles, I steadily fell asleep as a baby - it was the only hour a day when my sleep was unsettling. For 10 sessions, I noted that I became much calmer, my hair stopped falling out, my headaches calmed down a bit.

6. Travel

India, Goa

No Europe, no glamor, no men - if we go through all the stages of the story about “Eat, Pray, Love,” then I have been praying. The last money (my contribution to the future mortgage) I spent on two big trips to the main energy world centers - India (Kerala and Goa) and Peru (Machu Picchu). When still would have brought me there, I do not know. But three months of my wanderings around the world in these amazing places knocked out from me the last vestiges of doubts that everything that is done is for the better.

Of course, I want to write some great materials about these trips. In short: I saw the ancient Inca city, making a surprisingly budget trip: the Panorama bed and breakfast, located just 200 meters from Machu Picchu City Market, cost me a penny. I had to spend only on a flight. This is really the place where mysterious and unimaginable things constantly happen and the concentration of energy just rolls over. I think, first of all, of course, this is connected with people - ordinary gamers do not go here. Important: the portal was opened to me without consciousness-altering drugs - communication with visitors and local shamans.

As for India, this is generally a must for anyone who wants to understand at least something about this life. I had to go there more than once to see at least some of these incredible places: the toughest metropolis in the world of Mumbai, the incredible Blue City, the magnificent Taj Mahal, Meghalaya forests, Ajanta caves, the Phantom city (people left it 400 years ago), Darjeeling plantations, beaches of GOA. I still do not understand why my search for the meaning of life used to go so far from here - India shocked me absolutely. By the way, for beginners, for whom a quick immersion in the culture of the most incredible country from the point of view of spirituality and historical heritage seems extreme, I advise you to start moving a little in this direction. Go to the ocean in the beautiful Grand Hyatt Goa, where everything is super comfortable and beautiful: 25 meter pools, the same sunbeds as in Nikki Beach, and luxurious spas. Indian cuisine here will be the safest, yoga classes are most enjoyable, and a trip to authentic coastal villages will take no more than half an hour and will cost a penny.

7. Men

Now I know for whom the country’s most popular singer sings: from the stage “I get used to wake up alone again” to “I open the world of other men” it usually takes about a year if the breakup was very traumatic. And I understand why the creator of these uncomplicated hits has such success: a simple rhythm, simple, but important words for restoration, which are like a mantra, all this also heals. Many warned me of the importance of not going downshifting, and although the temptation was great, the lack of an apartment in Moscow that could be rented out made me plunge into social life again. By the time I returned to Moscow, I no longer asked my friends to see when he last went to the fb: I myself removed him from my friends a long time ago, and therefore this information was not available to me. There were days when I did not think about him at all. And one fine morning, planning things for the day, I downloaded Tinder. If you relate to this method of dating without snobbery, then it turns out to be much more effective than random meetings in the club. And who is getting to know the party people who drink Friday night before breakfast at Coffeemania? These times are long gone, everyone is looking for balance. In a word, I discovered the world of other men successfully. There was a temptation to get stuck at the stage of endless dates, but in the end I seem to have decided.

8. Future plans

My immediate plans are to continue the therapy. Yes, yes, despite the fact that I did a great job on myself, I want to not only get out of depression, but to work out my breakup with the only man with whom I had a long relationship, so that later I would not come back with complexes and neurosis.

Every day a person has to face a lot of trouble. Without noticing it, we are in constant stress: quarrels and tension in the family, conflicts at work, unsuccessful communication with friends. For a very long time, we came to our senses, experiencing unpleasant moments in the soul, pondering how to resolve the misunderstanding that arose. It is important not only to overcome stress, but also to maintain your mental and physical health.

Quarrels in the family cause enormous stress

Definition of a concept

In English, this term means pressure, compression. Stress is any situation that makes a person nervous and worried both emotionally and physiologically. Sometimes a person is upset about a trifle, and sometimes for a very long time he lives in a state of ongoing conflict. And in the first and in the second case, what happened does not pass without a trace for our body. Signs of stress include:

cardiopalmus;
increase in pressure;
labored breathing;
dizziness and headache;
problems with the gastrointestinal tract;
increased sweating;
increased anxiety and nervousness.

The body responds to stress and on a mental level:

strong emotional outburst;
rooted in mind unpleasant associations;
inability to let go of the negative;
continuous scrolling of what happened even after the passage of time;
physical and mental burnout.

Being under the influence of a stress factor, the body goes through several main stages. The first alarm appears. To influence what happened, the body activates all its forces. At a subconscious level, the brain decides which organs need to be activated first. Then comes the adaptation: the body gets used to function in an emergency mode.

At the last stage, when the stressful problem is solved, mental and physical exhaustion sets in. After stress, a person has no strength, and it takes a long time to make up for them.

After a spiritual shock, we return to our usual life, preserving in our memories all those negative feelings that we had experienced. Pain, fear, anger, resentment do not give rest, filling our thoughts - we begin to feel bad. Very often, physical health problems, which can develop as a result of stress, also join mental pain. In many cases, the catalyst for diseases such as asthma, diabetes, oncology, problems in the functioning of the digestive tract and the cardiovascular system are hidden negative emotions.

Stress definition

Risk categories

There are several categories of people who are most susceptible to stress.

Teenagers. At a transitional age, when the body is undergoing hormonal changes, a teenager is easily amenable to emotions, often in conflict with family, classmates, and friends.
Women. Due to hormonal processes at certain periods of life, they are especially vulnerable and sensitive, which is why they are easily susceptible to stress.
Aged people. With age, problems arise with the vessels of the brain, so older people can react sharply and negatively even to harmless incidents.
Unhealthy people. Bad habits cause health problems.

Not sure how to deal with stress at home or at work? Psychologists suggest using the advice described below, which will not allow you to wallow in the problem, will help not only to survive stress, but also improve well-being and mood. Let's consider them in more detail.

Physical exercise. A sedentary lifestyle negatively affects human health. During sports, we get endorphins, hormones of joy. Depression will have no chance! Keep in mind that proper breathing during exercise helps to calm down and relax. Regular workouts can be replaced with daily half-hour walks in the fresh air.
The correct dream. Sleep will help fight stress, at this time our body replenishes the forces it needs. To maintain vigor and energy throughout the day, you should follow a certain schedule: go to bed and get up at about the same time. For normal health, an average of 7-8 hours of sound sleep is enough. Too prolonged sleep can harm your well-being. Today, many gadgets are sold that will help determine the optimal amount of sleep.
Healthy eating To cope with stress, the body needs energy, which correct food will help to fill. Balanced with trace elements, vitamins and nutrients, food will help restore strength, improve mood, give vitality. It is very important to exclude from your diet harmful foods (fatty, salty and fried foods). Alcohol is contraindicated for health.
Meditations and relaxing practices. Take time for yourself. In peace and quiet, you can hold a meditation session. By concentrating, you will not only calm your shaky nerves, but you can also find a way out of the most difficult problem.
Hobbies and hobbies. The best way to cheer up and distract from the negative. During classes in dancing, music, painting, the soul is filled with positive moods, and the problems do not seem so insoluble.

Conflicts at Work

The life of a working person is filled with constant stress. The work needs to be done on time, showing initiative and creativity, without making mistakes. The bosses demand, colleagues press, the client is naughty. By taking a number of simple but very effective measures throughout the day, you can work at your pleasure. How to find resistance to stress at work:

Try to take short breaks during the working day. Easy rest will allow you to concentrate on the task with renewed vigor. Use the break time to rest and relieve nervous tension.
Try to establish friendly relations with your colleagues, only in comfortable conditions can you work productively. It’s not necessary to have heart-to-heart talk or to drink coffee together. Just be friendly and positive towards the people who work with you.
Learn to say no without entering into conflict or offending colleagues. Do not forget that others can also have bad days, and even the bosses suffer from a bad mood. Try to find a compromise at any moment and do not take to heart small professional disagreements and quarrels.

Family problems

The most troubles for us are family troubles. Quarrels with her husband, problems with children, misunderstanding of parents - all this creates a very nervous and tense atmosphere. There are ways to help you avoid stress and resolve any family conflict.

First, be sure to believe in the best. Love, mutual understanding and joint efforts will help you find a common language with your family. Try not to accumulate resentment and immediately pronounce claims.

Secondly, do not focus on what happened and do not close your relatives. Conversation is the best way to understand each other. Not only talk about what upset you, but try to hear the opinions of the other side of the conflict. Read the literature on this topic or consult a psychologist who will tell you how to solve your problem.

Misunderstanding in the family is a strong stress factor

Specialists help

Stress can take a chronic form; one's own efforts are not enough to return to normal. Health problems appear: the temperature rises, problems with sleep arise, eyesight is impaired, arrhythmia develops, which is accompanied by a sense of fear and increased anxiety. In this case, the professional help of a psychotherapist is necessary, which will help to find mental and physical strength, return to normal life.

Do not forget that it is important to learn how to cope with stress on your own, as it is constantly present in our lives.

Stress is a common human reaction to unusual life circumstances. Stressful situations should never be scared and you should not make a monster out of stress, who devours everyone, endows them with some kind of disease and puts him in a situation of hopelessness and impasse. You need to be well aware: absolutely all people are exposed to stress. The main thing is to prevent the transition of stress into distress. Distress is such an event in a person’s life to which his body, his brain and body are not adapted, and he cannot cope with it. Is it possible to develop anti-stress resistance in yourself? Theoretically, yes. Stress and its consequences are more prone to people with specific traits. These are disturbing people, sensitive, that is, very easily absorbing information and passing through their emotions everything that happens around. They are also people who are wary, scared and prone to form fears.

A person, knowing that he has such traits, must develop the properties of depreciation - softening the blow of life, which is called stress. The tips here are simple, but they work. First: the daily routine and life in general should be measured, take place in a clear and understandable framework, you need to develop internal discipline. External discipline is the need to go to work at a certain time, go to lunch, finish work and perform certain functions at work and at home. Almost everyone is forced to follow this, but it is very important that the person attaches himself precisely to the internal discipline and establishes it himself. For example, to determine the constant time of the morning rise, be sure to do some physical exercises, even if they are initially formal and last no more than 5 minutes, you can even shake your head and hands back and forth with music, the main thing is that it becomes a habit. The volume of activity is not so important here as the habit itself, that is, the regime. Likewise, lunch is not just the absorption of food, but switching, moving, moving beyond work. You just need to walk, walk, look at the sky, swear at the weather, but the main thing is to do something else. Thus, when you establish such an internal regime for yourself, it turns into a canvas that protects against any incidents. Yes, this method is not super powerful and will not protect against any stress, but, nevertheless, internal discipline is still a protective mechanism.

Now the second point. Stress was studied by Hans Selye, who was not a psychologist by profession, but a pathophysiologist and endocrinologist. He clearly established that stress is the instantaneous release of certain hormones that cause cramping, increased blood pressure, increased heart rate, and so on. Thus, the question arises: how to prevent these effects? You must act so that your life by itself is focused on eliminating all substances released during stress, without even expecting the impact of a powerful factor. There is one unique natural method for this - elementary physical activity. I will give an analogy: when an animal is under stress (for example, a predator scared), it does two things - it runs away or rushes at the enemy, that is, it realizes its tension and burns adrenaline.

A person due to social circumstances, unfortunately, remains in a chair in a stressful situation, he does not even get up and gets a heart attack in a state of relaxation. Therefore, physical activity is required. Moreover, I do not think that everyone should play sports, it is enough to walk 2-3 kilometers a day, it will take from 30 minutes to an hour. The main thing is that a person feels an increase in pulse rate, is moistened by walking, so that his breathing becomes deeper - only in this case the body really goes through all phases of the “burning” of stress hormones. If you do this daily, the body will already know the mechanisms of destruction of these substances, if, God forbid, a shock in the form of war, an earthquake or a fall falls on it - everything that will be called stress.

So, the first thing to do is to establish internal discipline, the second is to engage in physical activity, and the third is to make your day measured. Stress, first of all, knocks down human circadian rhythms. The most famous of them are night sleep and daytime activity. You need to train yourself to go to bed on time, at the same time, say, at 10-11 o’clock in the evening. This is biologically necessary and important as a cushioning factor that will work subsequently. Since the brain, which has gone through all 4 phases of sleep, is more prepared for what will bring stress, it processes it better and comes out with more depreciation.

It should also be remembered that a person should receive from life and pleasure. If a person constantly walks gloomy, in a pessimistic mood, he finds some kind of negative in everything that is happening, and any event that we will call stress or distress will become a disaster for him. Therefore, you need to improve the quality of your life. It is necessary to fill it with daily joys, petty. For example, for many days it was gray and finally the sun appeared - everything - there is an element of happiness! He walked through the snow, remembered his childhood, how creaked under his boots, remembered something pleasant, smiled - great! He fed the little tits: they flew in, you rejoiced - it's a reciprocal relationship - it's cool! I drank hot tea - I am glad that I drank tea. Well, if a person has a hobby - go to the theater, meet friends, listen to music. These are already filling elements. It is very important that a person in his psychological component is satisfied, that there are more positive emotions than negative ones, then people tolerate stress much more easily.

There is one more factor. It would seem that the stress that falls on the person responsible for others (for example, the father of the family) is more powerful because the person experiences more. However, at the same time, he stops thinking about himself and tolerates stress much easier, because he has an action, and the action is always an enemy of stress itself. That is, you can sit down, freeze and suffer, or you can start running, moving, taking out, and so on - and thus free yourself from personal stress. Therefore, any altruistic actions without stress, when you exercise your responsibility for homeless animals or hungry tits, and especially for people, are also shock-absorbing stress factors.

There are even simpler things that should not be forgotten. In chronic somatic patients, stress is always worse. Therefore, I recommend limiting the use of alcohol, at the same time leading a healthy lifestyle, practicing hardening, wellness techniques, reading psychological books that give simple tips and show that there are and will be troubles in a person’s life, and you should not get stuck on them. Troubles should be experienced only as they arrive, and not represent the horrors that have not yet been realized. Indeed, at the moment this does not exist, but today we have happiness, joy, we are alive, we are full, we met. Thinking in this way, we create psychological comfort, which is an anti-stress factor.

Learning to relieve stress: relaxation techniques
What to do if stress has already accumulated? You need to learn to relieve stress. The first is to eliminate the effect of traumatic information. The second is to restore sleep mode, and in any way, including with the help of medications. It is also necessary to perform relaxation techniques. They are simple but very effective.

For relaxation after stress
Choose with a gaze four any objects that are at a gaze level and not
require turning the head. Look at the first subject and mentally slowly count: one-two-three-four. At the same time, take a slow breath throughout the count. Then, look at the second item, and continue the count: five-six-seven-eight, making a slow exhale. Then look at the third item, continue to count and take a slow breath, then the fourth item and exhale. When choosing objects - fixation points, try to ensure that they provide movement of the gaze not only along the vertical plane, but as if in a circle. During the exercise, do several such circles of breathing - counting, alternately me the direction of eye movement.

With a headache and a feeling of "congestion, fullness" in the head
Tilt your head forward slightly, fold your palms with a bucket and cover their mouth and
nose, but not very tight, as if warming your hands, and breathe in your hands at the usual pace
two or three minutes.

To overcome internal aggression
Sit comfortably or lie down, take a sharp and deep breath and tightly tighten all the muscles
your body. Keep tension as long as you can, then exhale as slowly as possible, and gradually relax your muscles. Repeat the exercise 8-10 times.

To overcome anxiety
Take a slow deep breath and slow exhale, repeat 4–5 times. Repeat this exercise 2-3 times a day. Second exercise: while taking slow breaths and exhalations, close your eyes and massage them lightly. The third exercise: while inhaling, tightly compress your fingers into fists, while exhaling completely relax them, keep your breathing calm.

For immersion in the "comfort zone"
Find the most quiet secluded place where you can sit comfortably, close your eyes and focus on your breathing. Observe only the breath, then imagine a picture of the place where you feel as comfortable as possible (it can be the past, present or even the future). Try to plunge into this situation as much as possible mentally, with your body. Gradually bring the time spent in the “comfort zone” to 20 minutes. Exercise is best done closer to sleep.

By following these simple but effective techniques, you can relieve severe emotional stress and prevent the development of post-traumatic stress disorder, accompanied by symptoms such as anxiety, depression, insomnia and persistent flashbacks.