This question is asked by psychologists, personnel officers, doctors. And everyone responds differently. According to psychologists, those who, on duty, take care of the elderly and sick people, as well as baby nannies, are most exposed to stress at work. Due to constant emotional stress, 11% of workers in this field suffer from depression for two or more weeks each year. Second place went to catering staff. Third place went to healthcare workers. Architects, scientists and engineers have the least stress.
Recruiters approached the issue from a different angle. They decided to evaluate how the position of the employee in the company affects the level of stress experienced by the employee. It turned out that middle managers are the most nervous. And this is not surprising, because it is they who often bear the main burden of responsibility for any malfunctions. Slightly less negative emotions are experienced by ordinary workers, and the calmest, oddly enough, were representatives of top management.But doctors have found out for whom anxiety is the greatest danger. According to doctors, women suffering from premenstrual syndrome and those in a state of menopause are at greater risk of acquiring serious illnesses against the background of stress than others. PMS, as a rule, is a consequence of endocrine disorders in the body, and menopause is associated with hormonal changes in the body. Against this background, stress can cause excessive tearfulness, irritability, disturbances in pressure, pulse and other unpleasant symptoms.
Another risk group is workers who drink alcohol and smokers. Alcohol disrupts the functioning of all organs, including the brain, and makes it difficult to properly respond to stress. And nicotine, getting into the body, constricts blood vessels, increases the pulse rate, and damages the walls of blood vessels. As a result, in a state of stress, the cardiovascular system of smokers experiences an excessive load.
take care of yourself
Did you find yourself in at least one risk group? So, you need to urgently take measures so that work stress does not affect your health.
Get enough sleep! If rest is not enough, then the reaction to stress will be inadequate. In addition, lack of sleep combined with stress can cause a heart attack, stroke, thrombosis.
Eat right. It is very important to get enough B vitamins (the body consumes them especially actively during stress), omega-3 fatty acids - they will help prevent depression, magnesium - it fights muscle clamps, antioxidants - they reduce the damage that cortisol (a hormone released during stress) ) inflicts on brain cells.
Go in for sports. Physical education is not only training of muscles, but of the whole organism. During sports, the same hormones are released into the bloodstream as during stress, but in small quantities. This helps the body to adapt and survive in a critical situation.
Away, worries!
Of course, preventive measures will make you more resilient in the face of stress. But what to do at a time when emotions overflow over the edge?
Try to relax with breathing exercises. Deep breathing will quickly normalize blood pressure, heart rate, and reduce stress levels. Inhale deeply for 4 counts and exhale through your mouth for 8 counts. Repeat the exercise 3-4 times.
Another fast way get rid of stress - massage the back of the neck. There are several points here, acting on which you can relieve tension and get rid of headaches. To massage, tilt your head forward and place your index, middle and ring fingers on the area below the base of the skull (the distance between the fingers of both hands is about 3 cm). Massage these areas quite intensively for 5-7 minutes, breathing during the massage should be slow and deep.
How to calm down quickly
Drink some water. The cool liquid, drunk in small sips, helps to even out breathing and master oneself. Clench and unclench your fists quickly. Sudden movements reduce the level of adrenaline - one of the stress hormones. If possible, breathe in the air for at least five minutes. During times of stress, the brain often lacks oxygen.V modern society every second person is exposed to stress, especially if we talk about the population of large cities. Psychologists and psychotherapists insist that each person must train sufficient stress resistance in himself, otherwise negative consequences are inevitable. Leading experts are ready to share methods and techniques on how to cope with stress at work.
Prolonged stress disrupts not only the psycho-emotional background, but also the functioning of important systems and organs. Against the background of an oppressed and depressed state, working capacity, intellectual and physical abilities decrease, the quality of sleep suffers, and much more. At the same time, few people know that anyone can learn to cope with stress on their own if they wish and follow the recommendations of specialists.
10 popular ways to deal with stress
Water
If a person needs an ambulance from stress before important event For example, before an exam or a job interview, ordinary water can become a simple and affordable tool. Psychologists note that it is water that can have a positive effect on the emotional state, it is only important to focus on your own feelings and feelings.
It is enough just to turn on the water or go to a living source, and then listen to the murmur of water. The flow of a river, a stream has the same effect, and in rainy weather, you can simply watch the rain in complete silence, listening to the sounds of nature. Another great tool for dealing with stress is watching a fountain, taking a shower or a bath.
Expert opinion
Viktor Brenz
Psychologist and self-development expert
People with a weak psyche who are regularly exposed to severe stress and depression can sign up for a pool, as swimming is great for calming and distracting from negative thoughts.
Creation
A great way to eliminate any feelings is a new hobby, namely creativity, which helps to release any emotions and feelings outward. In addition, creativity allows self-expression and self-realization, which also eliminates negative thoughts and worries, increasing self-esteem.
At the same time, you need to understand that all people have different talents and abilities, someone is closer to music, someone is drawing, reading or writing poetry. Art therapy is considered as one of the methods of dealing with stress and depression.
Nature
In order to independently cope with stress and anxiety, as well as to prevent depression in time, each person must periodically be alone with himself and nature.
Many meditation techniques teach intuitive connection with nature, as communication with nature has a positive effect on the psycho-emotional background, helping to get rid of tension. It can be a walk in the woods, hiking, rock climbing, a picnic or a hike.
Animals
Pets have always been considered the best antidepressants, as they cause only positive emotions, joy, and also help to distract from worldly troubles and problems. In some cases, with the help of pets, people cope with fears, depression, panic attacks, etc.
Do you love animals?
YesNot
The best healers in such situations are horses, there is even a separate method of hippotherapy, as well as dolphins, dogs, cats. Contact with them revives the emotions of love, awe and care.
Massage
To cope with stress and anxiety, regardless of the reasons, whether it is a new job or lack of it, the relaxing massage technique will help. To do this, you need to determine the desired areas on the body, the impact on which will lead to relaxation and calm. Psychologists advise massaging the area of the head and face, neck and shoulders, arms and shoulder blades. During times of stress, these areas tend to be in a "muscle knot" state.
It is better to massage gently with the use of massage oil, regular procedures will not only eliminate the effects of stress, but also strengthen the immune system. In addition, periodic courses of professional massage will make a person energetic, cheerful and active. A separate technique for dealing with stress and anxiety is also considered - tactile therapy.
Sport
Stress is often accompanied by the production of harmful hormones in the body, which can be neutralized with the help of sports. For starters, you can just take regular walks on fresh air within an hour and a half, you can gradually move on to running, cycling or other active sports. Sport tempers character and disciplines, and also gives self-confidence.
You can train 1-2 times a week, visiting the gym or at home. Psychologists also recommend visiting the pool, as swimming perfectly relaxes and strengthens the immune system. Men should try their hand at martial arts, women are suitable for dancing, fitness, yoga. Also, hobbies such as darts, skating or roller skating, tennis, basketball or football can color the everyday life with positive emotions.
Yoga
Ways to cope with stress and depression necessarily include yoga, as this sport and gymnastics help not only to stretch muscles and become flexible, but also to concentrate on emotions and feelings.
As practice has shown, yoga training helps to recover even from prolonged and chronic depression, it is enough just to attend classes without skipping. Enhance the effectiveness of therapy breathing exercises, breath control establishes self-control over emotions and feelings.
Light
Few people know that you can get rid of stress, anxiety and depression, sleep disorders with the help of light. The technique does not imply any difficulties, a person just needs to spend as much of his time as possible in a well-lit room or on the street.
In the house, it is important to establish a bright, but moderate enough light to get rid of stress, but not disturb vision. Today, experts offer special lamps designed for such therapy, the effectiveness of which is higher than antidepressant treatment.
Music
If you have to deal with stress and anxiety on your own at home, music will be the best assistant. Music, like human emotions, carries certain vibrations, and vibrations from music are ways to shift the emotional channel into better side. Since stress blocks the energies flowing in the body, rhythmic music helps to wake them up.
In addition, voices can affect the emotional background, so experts advise listening to music with good vocals. And you can sing along yourself, because during singing, breathing is regulated, which is usually quickened and knocked down during stress. As a result of listening to music and the penis, blood circulation improves, breathing evens out, and the functioning of many systems and organs improves.
Products
Food is another way to deal with stress, as experts have identified several foods that are not inferior in properties to antidepressant drugs. Many people have probably noticed that during anxiety, fear and excitement, they especially want chocolate, honey, or something else sweet. The fact is that carbohydrates provoke the production of the hormone of joy serotonin, thanks to which you can calm down and relax.
Experts note that any products of red, orange and yellow color, that is, carrots, tomatoes, persimmons, bananas, apples, oranges, pumpkin, apricots, etc., can become antidepressants. You can also increase the energy resource and tone with the help of products containing caffeine, but in measured portions. Dark chocolate is a great mood booster that many women enjoy.
Why is it better to manage stress yourself?
To understand the feasibility of self-reliance on stress, psychologists focus on important point. The fact is that as you train and apply the above methods, a person not only suppresses stress, but also instills useful habits in himself, namely self-control over his emotions and condition, self-confidence and satisfaction with life.
In the future, this will come in handy in any situation, whether it be training, work environment or family relationships. In addition, as you master these techniques, a person will be able to further suppress stress in a matter of seconds in any unfavorable and uncomfortable environment, thereby preventing negative consequences. If independent efforts have not brought results, it is important to seek qualified help.
Conclusion
You can cope with stress quickly with the help of improvised means or simple techniques, or you can develop certain skills and abilities in yourself, that is, self-control and endurance. First of all, a person needs to find an irritant that causes a stress reaction in the body, eliminate it, and then reconfigure the emotional state in a positive direction. Today, psychologists and psychotherapists practice and teach patients most often 10 techniques that were described above.
And again I welcome everyone who visited my blog! I hope that you came to read this article for general development, and not to solve an already existing problem. One way or another, but the question of how to cope with stress has been very acute for the last decades. In rare manifestations, it may not harm, but with the modern structure of the world, stress is far from uncommon.
It haunts us every day in all areas of life: first of all, at work, in any public places, in women during pregnancy, and even in relationships with the closest people. And everything would be fine, but, unfortunately, the consequences of stress have an amazing property to accumulate if you have not worked it out in time.
This means that the experienced stress should not be suppressed in oneself, but should be dealt with correctly. And to do this is not always difficult, there would be a desire! We have already considered, now I will share with you a list of how to deal with it in order to remain calm and in harmony.
Ways to overcome stress
1. Breathe deeply
Immediately after receiving a dose of stress, mindful breathing will help you noticeably quickly. To do this, you need to take a deep breath, filling the lungs to the maximum, and then exhale long and slowly until there is no air left in the lungs at all. The main thing is that the exhalation should be at least twice as long as the inhalation.
This is the calming effect. Breathe in this rhythm for 1-2 minutes, and then be sure to take a break. There are also many other breathing techniques aimed at relieving the symptoms of stress.
2. Practice
It can be absolutely any sport in which you have a sincere interest, or which you are already involved in. But I must note that fitness classes aimed solely at training the body do not aim to restore mental balance, they help only indirectly, giving pleasant fatigue, after which you sleep better.
If you want to combine the training of both the body and the mind, then you should pay attention to yoga, because just one of its goals is a neutral perception of surrounding phenomena. That is, what used to cause you a storm of negative emotions will eventually stop touching you at all.
3. Meditate
10. Watch your diet
Some foods and drinks have an exciting effect on the nervous system, and this is not at all useful during a period of stress. It makes sense to exclude such products from your consumption until the state of complete recovery from stress.
These include: alcohol, cigarettes, coffee, black tea, onions, garlic, horseradish, and all animal products except dairy. Dairy, on the contrary, improve mood, just like bananas, and vegetables in general, as well as oatmeal and.
11. Smile and laugh
The information that laughter prolongs life is not fiction, but a proven fact. So try to joke and laugh more. Meeting with close friends, talking with animals, going to the cinema, watching comedies and humorous programs, reading jokes, etc. will help.
Do not regret giving your smile to others, smile to passers-by and at any opportunity. There is another way to cheer up - to smile and make faces at yourself in the mirror, even if you don’t feel like it at all. Sooner or later it will cause you sincere smile and laughter.
12. Visualize beauty
You may not even realize how effective a simple fantasy is, played out in your head to the smallest detail. Many people use this method, and I hear positive feedback from them. It really helps them get what they want. So think carefully about what you want and what you want to get rid of, imagine everything as clearly and realistically as possible every day, and this will certainly happen to you.
13. Put things in order
It is known that any accumulation of dirt, especially in the corners, attracts evil spirits into the room, which feeds on this dirt. In such houses, there are usually frequent scandals, illnesses and unwillingness to do anything. So, to prevent this from happening, you need to do a general cleaning wherever you go: home, workplace, cottage, etc.
In addition to cleaning with a damp cloth, you can walk clockwise inside the room with a wax candle and, as it were, burn through negative energy.
How to deal with stress.
How to deal with stress? Stress is tension caused by stressors. Stressors are any objective and subjective changes or danger to the normal existence of the organism. Stressors are mental, physical and chemical factors (including metabolic ones, such as sharp fluctuations in glucose levels, impaired water balance, etc.). Stressors can be as unexpected, adverse effects: pain, fear, danger, threat, cold, humiliation, overload. So are difficult situations: the need to quickly make a responsible decision, drastically change the strategy of behavior, make an unexpected choice, respond to offenders.
Stressors can be not only strong real mental and physical stimuli, but also imagined, imaginary, reminiscent of grief, threat, fear, passion, and other emotional states. Stress, as it were, redistributes and enhances the physical and mental reserves of a person. However, overvoltages do not pass without a trace: adaptive reserves are reduced, and there is a danger of a number of diseases. Stress is followed by a general feeling of tiredness, indifference, and sometimes depression. To understand how to deal with stress, you need to know what stress can be.
Acute and chronic stress
ACUTE stress as a rule, it is manifested by the adaptation of the organism to changing conditions of existence. Acute stress is a short-term, but very strong mental disorder that occurs under the influence of a strong stressor. The cause of such stress can be: the loss of loved ones, a catastrophe, the appearance of a serious illness, an accident, rape, a sharp change in social status.
CHRONIC stress in contrast to acute stress is the greatest threat. It manifests itself as a result of the impact of constant, not very strong stressors on the human body and psyche. Such stress has a cumulative (accumulative) impact on human health. It accumulates over a long period of time and as a result leads to psychosomatic disorders. Stressors that cause chronic stress include: difficulties in understanding, both within the family and with others, excessive workload, academic and work stress, self-doubt, low self-esteem, fast fatiguability, a tendency to get hung up on problems, excessive sensitivity, emotional excitability, a difficult life situation that a person considers intractable, etc.
What matters is whether stress is “good” or “bad”, emotional or physical (or both at the same time), its impact on the body has common features. Therefore, with a strong or prolonged impact of stressors and a low adaptive reserve, adaptation failure may occur. In this case, stress can cause whole line pathological conditions and chronic diseases.
Chronic stress can lead to heart problems, high blood pressure, stomach ulcers or gastritis, myocardial infarction or stroke. From the side nervous system chronic stress causes psychosis, neurosis, insomnia, constant headaches, decreased performance, chronic fatigue and daytime sleepiness, decreased concentration and memory impairment. Subconsciously, a person strives to get rid of this state and asks the question: how to deal with stress. Most often, many of this condition is removed by alcoholic beverages, which ultimately leads to alcoholism.
How to understand that a person is under the influence of stress factors?
There can be many such manifestations, ranging from harmless fatigue to all kinds of pain syndromes and chronic diseases. In medicine, there are so-called stages of stress-related symptoms.
SYMPTOMS OF THE FIRST STAGE.
Initially, the person exhibits behavioral symptoms of stress. Of course, a certain psychological stress can be stimulating and tonic, however, if this stress exceeds the level at which a person is able to adapt, then this can be defined as stress:
- Constant irritability when dealing with people.
- Difficulties in making decisions.
- Loss of sense of humor.
- Suppressed anger.
- Difficulties in concentration.
- Inability to complete assigned tasks.
- Preconceived feeling that others are hostile.
- Wanting to cry over minor little problems.
- Lack of interest in activities outside of work.
- Feeling tired after waking up.
- Constant fatigue.
The appearance of such behavioral symptoms usually means that the person can no longer cope on his own, which means that he has crossed the “tension-stress” line.
SYMPTOMS OF THE SECOND STAGE.
If the original source of stress continues to be affected, the person enters the second stage, which is usually manifested by physical (somatic) symptoms. The body's response to stress, as a rule, depends on the duration of exposure to the stress factor and has bodily (somatic) manifestations:
- Lack of appetite.
- A sharp and uncontrolled increase in appetite when under stress.
- Heartburn, constipation or diarrhea.
- insomnia.
- Excessive sweating for no apparent reason.
- Nervous twitches
- biting nails.
- Constant headaches.
- Muscle spasms, feeling of bringing the limbs together.
- Nausea.
- Shortness of breath at rest or with little exertion.
- Fainting.
- Erectile dysfunction or frigidity.
- Skin manifestations (eczema, dermatitis, etc.).
SYMPTOMS OF THE THIRD STAGE.
The more serious the cause of stress and the longer it affects a person, and the person's adaptive resources are insufficient, the more severe the symptoms become and become longer. There is a risk of developing psychosomatic disorders, among which the leading place is occupied by anxiety and depression.
Are there cures for stress?
How to deal with stress Are there cures for stress? There is no cure for stress. There are medications that help increase stress resistance and cope with the negative effects of stress. They should be well tolerated, have a small amount side effects, be effective and relieve symptoms quickly. Drugs that can be fearlessly recommended to a wide range of patients include, for example, such remedies as Homeostres, Tenoten, Afobazole, Magne B 6 , Magnelis, Glycine, Valerian, Motherwort, Mint, Peony tinctures.
I would like to draw the attention of readers to such articles and warn. All of the above medications dispensed from pharmacies only by prescription. The prescription remains at the pharmacy and is stored there. Therefore, a conscientious pharmacist will never sell you such a drug without a doctor's prescription. Even if you are lucky enough to meet an unscrupulous primate, you should think carefully!
These drugs have many side effects, contraindications and are not compatible with many drugs. Therefore, instead of benefit, you can cause irreparable harm to your health. If you still want to drink something from the list, first consult with a neurologist or psychiatrist. The specialist knows how to deal with stress. He will prescribe exactly the drug that will be right for you, taking into account all the characteristics of your body. The specialist will write you a prescription and you will not have any problems with its acquisition. Be attentive to your health! And don't forget to think about stress prevention.
STRESS PREVENTION.
Do not know, how to deal with stress Think about stress prevention. This is one of the most important conditions for maintaining emotional health. Here are some ways to help you cope with unpleasant experiences:
- Take things easy. Learn to calmly perceive any events in your life. The sun always comes out after the rain!
- Learn positive thinking. Focus on positive thoughts and memories. Look for the positive in everything and drive away all bad thoughts.
- Use switching methods. See what makes you happy. Concentrate on what you see and hear in the moment.
- Get rid of negative emotions. Suppressed emotions increase stress and can lead to depression. Naturally, this must be done in a positive way, so as not to harm others.
- Laugh more. Watch comedies and comedy TV shows. Laughter is the best stress reliever.
- get busy exercise. Sport increases a person's stamina and helps to cope with stress.
- Sign up for yoga. Yoga is a great way to deal with stress and improve your health.
- Give thanks to life for what you have. Gratitude - good way stress prevention.
- Relax, muscle relaxation and self-education give a good result in the fight against stress.
- Travel.
- Take baths. Great product for relaxing, especially when used essential oils and herbal infusions.
- Be outdoors. Walk more often in nature and admire its beauty.
- Use self-hypnosis, tuning in to the right wave. Saying, for example, "Inside and around me, peace and harmony."
- Find yourself a hobby. Favorite hobby.
- Make a list of what makes you happy, this activity is your salvation from stress.
- Keep a diary, it helps to understand yourself, analyze your life and find a way out of a difficult situation.
- Dream and fantasize, its essence is that you dream about what you want. Do it with pleasure and in the present tense. And then get what you drew in your imagination.
- Consult a psychologist if your nerve strength is running out and nothing pleases you.
Be healthy!
Every day we face stressful overloads - at work and at home, on public transport and in line at the checkout at the grocery store. But usually these stresses are situational (read: minor and insignificant), so they can not have a significant impact on our psychological health. However, only if you do not pay attention to them.
According to statistics, more than 70% of the population of large cities regularly experience physical symptoms caused by stress. Among them: fatigue, headaches, indigestion, muscle tension, loss of appetite (or, conversely, stress overeating), as well as a decrease in sexual desire. At the same time, about 80% of people report psychological symptoms such as irritability, anger, nervousness and lack of energy.
Fortunately, there are simple ways cope with stress, which work surprisingly quickly. Take them into service to keep calm even in extreme situations.
1. Breathe properly
Research shows that breathing practices are one of the better ways calm down in a crisis. Try taking a deep breath (for 10 counts) and slowly exhaling (for 8 counts) to deal with the tension. Repeat the exercise if you still feel stiffness in your muscles.
2. Listen to music
Music has been proven to have the power to change chemical composition body cells, and this is worth bearing in mind. So turn on your favorite radio when you get ready for work, keep your headphones on when you ride the subway, and listen to classical music or relaxation tunes in moments of special tension. Experts note that musical accompaniment is one of those things thanks to which you can make your every day incredible.
3. Use bright colors
Colors act like music, so if you want to enhance the effectiveness of your anti-stress campaign, try combining the two. Scientific experiments show that any bright colors can positively affect body chemistry, and therefore reduce stress. But be careful: choose warm colors over cool colors to avoid the opposite effect.
4. Massage your hands
According to research published in 2008 in the journal Alternative and Complementary Medicine, just five minutes of hand massage significantly reduces stress levels in the body. The same conclusion was later reached by researchers from the University of Miami, who proved that massage affects the biochemistry of the body, relieves depression and anxiety. Can't make an appointment for a spa manicure? Just do a self-massage in the middle of the working day.
5. Go to the zoo
It is unlikely that anyone will deny that time spent with animals has a therapeutic effect. But it will be good for you to know that these assumptions, based on our emotions while walking the dog or visiting the zoo, have a scientific basis. So, the researchers were able to prove that animals provoke the release of the hormone oxytocin in our body, which lowers blood pressure, improves mood and automatically makes life better. By the way, cute videos with animals on YouTube also count.
6. Hug
You probably guessed that hugs can be miraculous, but here are some more facts to support the theory. In an experiment in which people held hands for 10 minutes and hugged before going on stage and giving a speech, scientists were able to prove that hugging lowers blood pressure and lowers heart rate. All this, according to the authors of the study from the University of North Carolina, naturally relieves stress and makes us feel calmer.
7. Sit up straight
Appalachian Experts state university(USA) report that people who can boast a straight back are more effective at resisting stress and have the ability to relax faster than those who have posture problems. So watch your back when you work at the computer (and especially if you do it all day), and if your posture is not ideal, sign up for Pilates or yoga.
