We continue with you a series of interesting articles aimed at personal growth and self-development. This time we'll figure it out stress relief methods.
Transcendental meditation according to Benson.
Developed in the 70s of the last century. The author created his method after a thorough analysis of the results of the influence of prayer chants on different people. It turned out that immersion in prayer, a certain rhythm of the text, and measured breathing have an effect in such a way that a praying person’s blood pressure decreases, the pulse slows down, and emotional reactions are smoothed out.
Benson emphasized that such an effect is achievable only in a special state of consciousness, abstracted from external circumstances. Focusing on an individually selected mantra and avoiding extraneous thoughts is the secret of successful treatment. Relaxation It is useful to practice 1-2 times a day.
The main elements of this technique:
· Comfortable posture;
· Closed eyes;
· General relaxation;
· Focus on nasal breathing;
· After exhaling, mentally pronounce the word “one”;
· The mantra (object of concentration) can be anything (breath, word, short prayer);
· The pose should be maintained for 10-20 minutes;
· When finished, it is useful to sit first with your eyes closed, then with your eyes open, without getting up immediately;
· Do not show concern about the correctness of relaxation.
One of the main conditions is systematicity. With daily practice, the functioning of the nervous system is normalized, the person becomes calmer.
Falling asleep during meditation is acceptable, but not encouraged. True relaxation is achieved only with complete concentration.
Yoga.
It would be a grave mistake to reduce yoga only to a system of specific physical exercises. This teaching includes many aspects. Anyone who wants to get rid of stress should start by learning Kriya Yoga, only after this is it possible to work with the body. Following the correct lifestyle (the principles of sincerity, non-violence, equanimity, patience) in itself counteracts stress.
Asanas– exercises of a static nature in the yoga system. To perform them, a person takes a certain pose that requires tension in the muscles of the body, affecting the functioning of internal organs, blood circulation conditions, etc. Such poses must be maintained from several seconds to several minutes. They perfectly develop flexibility and coordination, with their help you can maintain health and treat diseases (with the help of specially selected exercises).
Asanas practiced in Hatha yoga, is frozen music. Their whole secret is precisely in staticity, in the absence of dynamics. They accurately express the very essence of yoga - concentration on thought, feeling, movement. Concentration forces certain nerve cells to function in an enhanced mode, tenses certain muscles, and harmonizes the motor skills of internal organs. This art was developed through long-term observations, contemplation of nature, and reading sacred books.
Asanas are not a universal set of gymnastic exercises; they must be selected individually, in accordance with the type of constitution.
Autotraining.
Published by neurologist Johann Schulz in 1932, the method still remains relevant and effective. The author traces the connection between emotional tension and muscular tension and concludes: in order to relax yourself, you must first relax the muscles of the body.
The desired effect is achieved through self-hypnosis. The practitioner takes a comfortable position and tries to evoke feelings of heaviness and warmth in the corresponding muscle groups, reinforcing them by pronouncing certain verbal formulas. Relaxation begins from the feet and gradually moves upward, ending with deep breathing and complete calm.
Schultz himself insisted that mastery of this technique take place under the guidance of a medical specialist, otherwise the desired result is not always achieved. In addition, those involved must be persistent people, since mastering autogenic training requires considerable time. You should devote 10-15 minutes to exercise twice a day (preferably in the morning and evening).
Don't forget about this great way to influence.
Physical activity.
It is known that Stress triggers the release of adrenaline in the body. Historically, the way out of a stressful situation is fight or flight. In modern times, in most cases, struggle comes down to verbal sparring, and flight leads to escaping reality and falling into depression. Thus, a modern person in everyday life under chronic stress has an excess of adrenaline. The latter, without being spent in a useful direction, begins to damage internal organs, leading to stomach ulcers, hypertension, coronary artery disease and other diseases.
The best option for releasing excess amounts of stress hormones is physical activity (any type). Since the primary target for stress is the cardiovascular system, exercises that strengthen it are preferable. This could be aerobics or rhythmic gymnastics, walking or health path, running or cycling.
Professional sport is not a cure for stress due to sometimes excessive physical exertion and violent emotional outbursts. Similarly, in situations where a person competes with himself, he strives to significantly increase his athletic performance.
Introspection.
To make the reaction to stress less violent and, accordingly, its consequences less noticeable, you need engage in self-reflection regularly. This includes a thorough analysis of the reasons for the situation that has arisen, and consideration of possible options for getting out of the current situation, and an honest analysis of the emotional component (maybe some emotions were unnecessary?), etc. It is necessary to draw useful conclusions from the answers received. Thanks to the work done on yourself, you can learn to control the situation.
Most often, our psychological reactions are implemented according to the program laid down in us quite typically and predictably. Therefore, to increase stress resistance, the program should be changed. It will not be possible to implement this immediately and radically, but if you change even a small fraction, the whole scenario will change. For example, accumulating irritation towards a particular person in the soul, the subconscious sometimes looks for something to complain about in order to pour out all the negativity. With this in mind, one can exercise restraint and deliberately prevent the development of a stimulus-response program. Humor will be a good help here.
One of the complex methods I have tested is -
I wish you all success and development. Just keep going and don't stop!
Update: December 2018
Stress is a very dangerous condition. Left to chance, without attention, it slowly destroys the body, leading to the development of diseases of the heart, nervous and endocrine systems. Obesity, which is present in many people over 30, is nothing more than a manifestation of stress. Therefore, this condition must be combated. Next, we will talk in detail about various ways to relieve stress and fight depression. Your task is to choose one or more methods that are right for you.
Basic principles of stress treatment
Usually a person knows what caused the disturbance in his psycho-emotional state (for example, stress at work). Then treatment, if possible, begins with eliminating stress factors. This could be stopping communication with an intrusive colleague or neighbor (a one-time refusal to help or even a quarrel is better for the psyche than everyday cooperation if it causes negative emotions). There may be more radical measures: changing the environment, switching to work as a remote employee.
If it is impossible to eliminate the stress factor, you need to change your attitude towards it, as well as change your priorities. This is possible through the practices of meditation, relaxation, animal therapy, travel and play therapy. The rest of the methods given below are aimed at restoring harmony to the soul, and drug treatment and physiotherapy are aimed at restoring the body’s strength.
All of these areas of treatment are more effective immediately after exposure to a stressor, but they must also be applied in the case of a long-term “stay in the disease.”
Factors such as:
- normalization of the “work: rest” ratio (sleep duration cannot be less than 9 hours, unless you have accustomed the body to a different duration through various meditative practices);
- good nutrition;
- sufficient activity (walking at least 30 minutes a day), doing exercises;
- hobbies.
If the stress turns out to be severe, it is necessary to begin treatment with psychotherapeutic treatment. In cases where the stressor was a natural disaster, war, bandit attack or the like, you need to contact a psychotherapist or psychiatrist within the first 48 hours, otherwise the consequences can be very serious.
If we are talking about a child, then during the period of treatment it is very important for him to feel parental support and affection; he can be offered drawing, dancing, sports activities, spending more time together, walking in the fresh air, going on a picnic. Parents can better understand their baby's needs by listening to what they say with toys. The child’s daily routine, sufficient nutrition and adequate sleep during treatment are required. You cannot insist that your child fit in with his peers: this can further stress him. It’s better to find out where group art therapy classes are held (drawing, sand application, singing) and start going with him.
Features of nutrition during stress
The basic rules for eating under stress are:
- there should be no overeating;
- daily salt intake should be reduced to 6-8 g per day (about a teaspoon);
- food should contain 350-400 g of carbohydrates, 100 g of proteins, 100 g of fats;
- include in your diet foods that promote the production of endorphins (“happiness hormone”) in the body: bananas, avocados, strawberries, spices – mustard, sweets – chocolate in small quantities;
- do not eat high-calorie foods;
- When stress occurs in the body, the production of free radicals increases; in order to neutralize them, it is necessary to consume foods rich in antioxidants with food. These are citrus fruits, black currants (they contain a lot of vitamin C), almonds, raw pumpkin seeds, boiled Swiss chard, spinach, vegetable oils (especially wheat germ, olive, coconut, camelina, hemp). The last 5 foods are rich in vitamin E;
- One of the mechanisms for the development of pathological processes under stress is also an increase in the permeability of cell membranes. In order to strengthen the cell membranes so that the contents necessary for their normal functioning do not leak out, we need vitamins PP, B (the whole group), and the microelement selenium. These are tomatoes and tomato juice, peanuts, walnuts, hazelnuts, cedar nuts, bran bread, cereal porridge, Jerusalem artichoke, garlic, avocado, carrots, zucchini, beans, lentils. Healthy fruits and berries include: apricot, peach, raspberry, mulberry, cloudberry.
Reduce the amount you consume, or better yet, completely eliminate those foods that stimulate the brain. These are, first of all, caffeine-containing products: coffee, black tea, cola, chocolate. Secondly, these are extractive substances contained in meat, fish and mushroom broths, as well as fried fish and meat. These products will cause increased activity of the gastrointestinal tract, which will therefore send a large number of impulses to the brain, thereby stimulating it.
Alcohol and drugs will only worsen the situation, so they need to be eliminated completely.
Psychotherapeutic methods
To overcome stress and its consequences, psychotherapists use various methods that help a person get out of a vicious circle if he cannot (as in the case of an acute reaction to stress) or does not want (considers it insignificant) to do it himself. This:
- Cognitive behavioral therapy. It is based on a person’s current thoughts, on what reactions occur in his body in response to certain events. Based on thoughts, feelings and the person, the therapist understands how they can be changed.
- Gestalt therapy. Here the psychotherapist communicates with the person in such a way that he himself understands the causes of his stress. Then the patient understands how to solve his own problem and, under the guidance of a doctor, takes the necessary steps.
- Hypnosis. In this case, the doctor resorts to suggestion, with the help of which he “forces” to get rid of psycho-emotional stress and bad thoughts.
All psychotherapy aims to develop a person’s psychological stability in difficult conditions, to form a stable system of life values, to develop a person’s sober approach to the world and the flexibility of his thinking.
Physiotherapeutic treatments
To treat stress, science has developed several physiotherapeutic treatment methods that will affect the nervous system. This:
- Electroson. In this case, electrodes are applied to the eye area, through which a constant pulsed current of low strength and short pulse duration is passed. It rhythmically stimulates the cortex and subcortical structures such as the hypothalamus, limbic system, thalamus and reticular formation, resulting in sleep. Such sleep differs in phases from natural or medicated (anesthesia). It stimulates the restoration of the relationship between the autonomic nervous and endocrine systems, has an analgesic effect, improves mood, reduces fatigue, and makes natural night sleep deeper. Unlike sleep during anesthesia or after taking sleeping pills, it does not cause intoxication or complications.
Electrosleep is contraindicated in case of inflammatory eye diseases, inflammation of the facial skin, glaucoma, high myopia, late-stage cataracts, stage 2-3 heart failure, stage 2-3 hypertension.
- Magnetotherapy. In this case, the effect on tissue is carried out using a low-frequency alternating or constant magnetic field, which, by influencing molecules in tissues (especially the thalamus, hypothalamus, cerebral cortex), improves their ability to pass through cell membranes. Thus, biological processes change in tissues:
- Biochemical reactions are accelerated by 10-30%;
- the excitability of nerve cells decreases;
- the body’s “energy systems” go into saving mode;
- vascular spasm decreases;
- has a beneficial effect on sleep;
- the metabolism between blood and tissue fluid improves;
- emotional stress decreases;
- A pulsed magnetic field has a stimulating effect on the nervous system, while a constant field has a calming effect.
Magnetic therapy is contraindicated for cancer, schizophrenia, epilepsy, stage 3 hypertension (when there are already complications), cardiac and respiratory failure.
- Sinusoidal modulated currents (amplipulse therapy) with application of electrodes to the skin of the eyes. Currents pass through the skin and affect the hormonal and immune state of the body, normalize blood pressure, and have an analgesic and calming effect.
- Applications of paraffin and ozokerite on the back of the head and neck area. The use of this warm mass will improve the outflow of blood and lymph from the cranial cavity, reduce headaches by reducing intracranial pressure, improve the exchange of substances between the blood and tissues of the neck and head, and stimulate the immune system.
Applications are contraindicated for thyrotoxicosis, severe neuroses, tumors, diabetes mellitus, tuberculosis, and cerebral atherosclerosis.
- Acupuncture has an analgesic, calming effect, relaxes muscles.
- Acupressure. Its action is similar to acupuncture, but does not require special equipment, but requires a specialist with the necessary experience and knowledge. A massage therapist can teach techniques with which a person can subsequently perform self-massage of biologically active points.
- Ultrasonic exposure. With the help of ultrasound, micromassage is performed at the cellular level, it has an analgesic effect, and relieves spasm of blood vessels carrying blood to the brain. Contraindications are the same as for paraffin-ozokerite applications.
- Galvanization– treatment with electric currents of low strength and low voltage, which change the pH of the environment, osmotic processes, and polarize cell membranes. When galvanizing the collar zone, blood circulation, excitability and nutrition of the brain, organs of hearing and vision, and upper extremities change reflexively.
If a person needs intensive recovery (for example, with advanced stress, in case of an acute reaction to stress, or with post-traumatic stress disorder), a program consisting of the combined use of several procedures at once is suitable for him:
- drinking mineral waters;
- iodine-bromine baths;
- oxygen therapy with the supply of oxygen to the brain, organs and tissues;
- magnetic therapy;
- ultrasound therapy.
It is best when these procedures are performed in a sanatorium. Then, in the intervals between them, healthy meals and rest, physical activity such as measured walking in landscaped areas where various plant associations grow naturally or artificially are recommended. This therapeutic movement allows you to saturate the blood with air enriched with oxygen. Also, aeroionophytotherapy allows you to get additional positive emotions through communication with nature.
To ensure that stress the next time it happens does not lead to negative consequences for the body, physiotherapeutic procedures such as:
- water procedures;
- balneotherapy (treatment with mineral waters in the form of baths and for oral administration);
- transcerebral electroprocedures: electrosleep, amplipulse therapy and interference therapy with application of electrodes to the skull.
Resort and SPA therapy
SPA treatment involves various methods of influencing the body, helping it to recover naturally. They are very pleasant and affect many senses at once: smell, touch, hearing, vision. They are performed both at resorts and in specially created SPA centers, where you can choose one or several procedures.
SPA include:
- balneotherapy - treatment with mineral waters, which can be used in the form of baths, for oral administration, as well as for inhalation or microenemas;
- thalassotherapy (sea treatment), which consists of exposure to sea air (cavitotherapy), treatment with algae (algotherapy), sea water (hydrotherapy) and sea mud (fangotherapy);
- chocolate and coffee SPA treatment. In this case, mixtures with green coffee or cocoa extracts are applied to the skin, which have a pleasant smell, nourish the skin, and help eliminate excess subcutaneous fat;
- peloidotherapy or mud therapy is the application of biologically active mud to the skin, which, through its thermal and enzymatic effects, is involved in the treatment of the nervous system;
- aromatherapy (about it - in the corresponding section);
- stone therapy is a special massage technique performed with natural stones, which are applied either hot or cold (this is necessary to obtain the desired response from the body - relaxation or, on the contrary, toning), then laid out along the spine, then massage movements are performed with them;
- A Turkish bath is a thermal effect on the body, when there is no such stress for it as in a Russian bath or sauna, because the temperature here is only 35-50 degrees. Hamam has a relaxing effect, improves sleep, and stimulates digestion. The procedure is contraindicated for people with mental disorders, cancer, patients with bronchial asthma and skin diseases.
- therapeutic relaxing massage.
Spas are contraindicated during pregnancy, cancer, blood clotting disorders, blood diseases, epilepsy, severe diseases of any internal organ, intolerance to the components of the procedure, and also - but this is temporary - during infectious diseases.
During a resort or spa treatment, you must not engage in heavy physical activity, compete, lift heavy weights, or do CrossFit. You can only hang on the horizontal bar, do stretching exercises, and swim in the pool. Intimate relationships during such treatment are not contraindicated.
Meditation
This is the main way that can help yourself get out of psychological stress. There is no harm from it, only benefit: relaxation of the nervous system, finding inner peace. If you relax correctly, you can even get an answer from the Universe to your questions.
Meditation is carried out either in a sitting position (in a partial or full lotus position, or - if it’s really difficult - sitting on bent legs), or lying on your back, in a pose called “shavasana”.
Shavasana means that you need to lie on the mat, on your back, with your arms at a 45-degree angle to your body, palms up. The heels are at a distance of about 5 cm from each other, the head lies so that the eyes (they will need to be closed later) look at the ceiling. The tip of the tongue touches the palate behind the upper teeth.
The pose has been chosen, now here are the basic rules, without which you will either fall asleep or feel irritated instead of relaxing:
- Set an alarm clock (timer) for 10-15 minutes.
- Breathing is calm, preferably with the stomach, which inflates as you inhale, and decreases like a ball as you exhale. It is advisable to practice abdominal breathing before you begin to dive into the depths of your own consciousness.
- The tongue is behind the upper teeth: this closes an important channel for the flow of energy.
- Feel how each toe relaxes and warms up, then your shins, thighs, then each finger, forearms, and shoulders. Eventually you should stop feeling them and instead feel like you are floating on the waves.
- Relax your eyes - they seem to fall inside your eye sockets.
- Relax your nose and ears: feel like you are breathing from the back of your head.
- Stop your mental speech, try not to think about anything. It won't happen right away, but it will work out. Concentrate on your breathing. You can also concentrate on the music that you turned on for this (those tracks called “binaural” are recommended), or on the pictures that will appear before your closed eyes. You don’t have to close your eyes and look at a blazing fire or flowing water (this can be done in the form of a video on your computer). You can also imagine the picture that evokes the greatest peace: that you are lying in a green clearing in the forest, or on the sand near the clear sea, and so on.
- Ask your mental question or request, wait for an answer, consciously stopping any thoughts.
- Try to feel how, as you inhale, life-giving energy penetrates the body, and as you exhale, stress leaves the body and does not return.
If you fall asleep all the time, try the partial lotus position, in which you should be as relaxed as possible. If you are exercising in the cold season, dress well, lay 2 blankets on the floor, and use a third blanket to cover yourself.
Relaxation
This is a relaxation technique similar to the meditation described above. Only here you concentrate not on stopping thoughts or breathing, but on relaxing your body so as to “float in weightlessness” and thus get rid of stress.
Performed in a lying position (can be in bed):
- Spread your legs shoulder-width apart, toes apart, and arms slightly to the sides.
- Take a deep breath, long exhale, try to do this with your stomach.
- Alternately, first tense and then relax each part of the body: first the neck and head, then the arms, chest, stomach and legs. Tension should last for at least 5 seconds, relaxation for at least 30 seconds. This is the Jacobson technique. There is a second technique - according to Jackson. It involves alternate tension and relaxation of first the muscles of the dominant half of the body (right for right-handed people, left for left-handed people), and then the “secondary” half.
- During practice, imagine that you are in nature: near the sea, in the mountains, in a forest or in a meadow. Try to smell the herbs (salt water, mountain air) and the sounds that occur in this area.
You can perform relaxation practice in the following ways:
- Lie on your back, put your arms along your body, straighten your legs. Relax. Inhale through your nose, hold your breath for 3-4 seconds. As you exhale, imagine all the negativity, fatigue and anxiety leaving your body.
- Lie on your back as comfortably as possible. Inhale and exhale deeply and smoothly. After a while, begin to tense and then relax the muscles in turn in this way: right leg - left leg, stomach, right arm - left arm, chest, shoulders, neck, face, head. Feel your completely relaxed body, breathe deeply and calmly. Repeat tension-relaxation again.
Breathing techniques
If you are interested in how to get out of stress on your own, start with the use of breathing techniques. Proper breathing in a traumatic situation can even relieve stress or reduce its severity.
Breathing that can calm the mind is diaphragmatic (belly):
- you take a deep breath, and, placing your hand on your stomach, feel how it rises (the stomach inflates);
- exhalation is long, approximately equal to inhalation, the stomach at this time tends to “stick” to the spine.
Don't rush, watch the rhythm and frequency of your breathing, don't let yourself breathe too often, but don't panic when it seems like you're running out of air. Try not to pause between inhalation and exhalation. After a few minutes, do something else that requires concentration.
Visualization method
It means the following. Draw or write on a piece of paper about what is bothering you, then burn the piece of paper, imagining how both the problem and the negativity associated with it leave you with the smoke. While the leaf is burning, force yourself to imagine pleasant images, you can hum a cheerful song.
Method of shouting into space
By throwing out accumulated negativity in the form of a scream, you can supplement your vocalization with physical manipulation. So, you can hit a punching bag or a pillow, you can hit dishes, throw things or throw darts (not at living beings). In Japanese offices, for such release, there are special felt-lined rooms where employees can engage in such short-term destructive activities. In this way, local psychologists believe, he can relieve stress and continue to work productively, instead of performing his duties more and more carelessly, and then completely going on sick leave with a heart disease or neurosis.
Yoga exercises
The following yogic poses (asanas) help relieve stress:
Hirudotherapy
This is the scientific name for treatment with leeches, which is very reasonable for stress. Firstly, leeches bite the skin only at bioactive points, influencing those organs that “cooperate” with it (that is, the specialist chooses where to plant, and the leech itself searches for a specific location with an accuracy of a tenth of a millimeter). Secondly, leeches inject the substance hirudin under the skin, which thins the blood (less viscous blood “moves” more freely through the vessels and does not stagnate in the capillaries, but performs its function of nourishing the tissues). Thirdly, this worm injects other beneficial substances into the blood, which:
- reduce blood sugar levels;
- stimulate the production of “happiness hormones” - endorphins;
- reduce the level of cholesterol in the blood, which can, deposited on the walls of blood vessels, lead to a decrease in their diameter up to complete closure;
- activate the immune system.
Fourthly, taking a few milliliters of blood (one leech absorbs 5-10 ml of blood) in some way “unloads” the blood flow, removing “excess” blood. Fifthly, the effect of one hirudotherapy session lasts 3 months.
Color stimulation
This is the name of a relatively new type of physiotherapeutic treatment, which consists of exposing the body to light rays of the visible spectrum, which, due to different wavelengths, have different colors. The method is based on the fact that light is an irritant to the eye, which not only detects it, but sends signals to the brain. Moreover, depending on the wavelength, the signal goes to different parts of the brain and triggers slightly different biochemical reactions.
A program to combat stress and depression is selected individually by a color therapist based on the leading symptom:
- if you need to calm down (especially if your blood pressure has risen due to stress), blue is needed;
- if self-confidence has disappeared, and the world is seen in black tones, you need yellow;
- if one feels tired and does not want to work, the person should be shown green;
- when you need to increase your appetite, orange rays are added;
- if there is a tendency to spring-autumn depression, there should not be purple in the color scheme.
Not only the color itself that will be shown to a person after stress is important: the rhythm of the color signal, its shades, and the level of illumination of the field in which this or that color appears are also important.
Art therapy
Art therapy is treatment with art. This is a very good technique for relieving any, even traumatic, stress and its consequences. This is due to the wide possibilities of non-verbal self-expression, protective capabilities due to metaphorical images, a large number of materials and types of art. A person can transfer the experience of his stress to visual materials, because of which they will no longer cause such acute feelings in him, and after that he will be able to gain control over them. This task should be given by a specially trained specialist who will first assess the stage at which the person is, and then, with the help of tasks that will gradually become more complex, return him to the desired inner harmony.
Art therapy involves:
- switching attention from a traumatic situation to creativity. At the beginning of therapy, a person stops putting his problem at the forefront, gradually ceasing to “obsess” with it;
- transferring one's experiences and sensations to external processes and objects. This helps the negative experience become detached from the individual. A person's mental energy becomes more controlled by his own consciousness and will not cause such emotions as before;
- You can gradually “bring out” previously suppressed emotions from the subconscious and from the non-dominant hemisphere of the brain and experience them. This way a person will avoid chronic stress.
Art therapy is suitable for people of all ages and religions. It can be used both in acute and rehabilitation periods. It is carried out both in the form of individual, family or group classes.
There are many types of art therapy, let's look at them in more detail.
Isotherapy
This is a fine art treatment:
- painting;
- appliqué;
- modeling;
- painting;
- origami;
- creating a clay amulet;
- anti-stress coloring books.
Each of the types has its own subtypes and techniques, which are known to specialists involved in art therapy, and they should help a person choose the technique necessary for him.
So, painting can be done in the form:
- self-portrait;
- when you need to draw your emotional state using lines, strokes, and various shapes (a person moves a pen over the paper, creating chaotic lines until he feels better);
- “like a child” style: you need to draw with your non-working hand what interested you most or worried you in childhood;
- group drawing: when one person draws a doodle, and the other must find some image there, decorate and complement it;
- collage;
- meditative drawing. It is performed using the technique of either zentangles (patterns that are drawn in sections of a square), or zendoodles (the kind of patterns that fill anti-stress coloring books), or doodles (drawing arbitrary patterns).
Any isotherapy technique is performed according to the following plan:
- Create silence outside and within yourself by stopping your internal dialogue.
- Ask yourself an intimate question.
- Create using the chosen material: crayons, pencils, paints, gouache.
Creativity performed to calm music or recording the sounds of nature has a good effect.
Music therapy
This is what music therapy is called. This can be listening to songs or music (receptive music therapy), as well as singing or playing a musical instrument on your own (active music therapy methods). There is also integrative music therapy, when one plays, draws, or dances to music.
Music has a triple effect on the body:
- physical: when singing along, a person’s vocal cords vibrate, which is very useful;
- mental: if you like the music, it contributes to the production of happiness hormones in the body;
- associative: good memories are associated with certain music.
If you are stressed, it is recommended to listen to (perform) works by Chopin; if you are nervous, listen to the “Moonlight Sonata” or the 3rd movement of Beethoven’s 6th symphony, “Moonlight” by Debussy. In order for the treatment to truly help, the composition must be selected by a specialist.
Kinesitherapy
This includes dancing, physical therapy, as well as massage sessions and outdoor games - everything where movement is required.
Bibliotherapy
This is the name for book therapy through reading or writing your own essays or stories. There is even a separate type of bibliotherapy – fairy tale therapy.
Sand therapy
The main “healer” in this case is sand. You can simply pour it over, make sand animation, build sand sculptures, compositions or castles. You can use both natural sand and artificial sand, which has special properties - kinetic.
The following methods of sand therapy are distinguished:
- playing in a classic blue sandbox (blue has a calming effect);
- painting with colored sand;
- sand painting on backlit tables;
- dynamic drawing: combining colored sand and a white tray, when pouring sand produces different patterns;
- classes with kinetic sand - a special material based on starch and quartz sand, from which you can build various castles, figures, sculptures, while it does not stick to your hands and crumbles like dry sand.
Classes can be conducted individually, in pairs or with a group of people. You can draw with sand by pouring it from a pinch or from your fist. You can create a uniform background using your fingers, palm or tools.
Imagotherapy
This is a treatment with theatrical art, which involves either staging theatrical scenes or visiting theaters.
Phototherapy
This is conducting photo reports, photo sessions, photo collages or slides for patients.
Art synthesis therapy
This is a combination of several types of art therapy: for example, coloring and playing a musical instrument, creating and retouching photographs and reading books.
Animal therapy or animal therapy
The fact that animals can help people heal was first learned in the 18th century. Then it turned out that dogs could help people undergo treatment in a psychiatric clinic: the presence of such a pet reduced the need to fix the patient in a straitjacket, since the number of attacks and general aggressiveness in people decreased.
The term “pet therapy” (that is, treatment with pets) first appeared in 1969. It was introduced by child psychiatrist B. Levinson, who noticed that the presence of a dog in his office has a beneficial effect on young patients, regardless of their diagnosis. After further study, it turned out that dogs have special properties that allow them to “sniff out” the presence of cancer cells in a person. These same animals anticipate within 20 minutes that a person will develop an epileptic seizure or a sharp decrease in the blood sugar level of a diabetic patient. Later, scientists paid attention to special “talents” in treating people and other animals: horses, cats, dolphins and even aquarium fish. Then pet therapy became animal therapy - treatment with the help of animals, which do not necessarily have to be pets.
Positive aspects of animal therapy:
- Eliminate feelings of loneliness.
- Help in socializing the patient.
- Enhancing the effect of treating complex conditions when stress is combined with any acute or chronic disease.
There are several types of animal therapy.
Canistherapy – treatment with dogs
In the treatment of stress, canistherapy is especially needed for people who find it difficult to establish emotional contact with other people, those who tend to experience their grief alone, without telling anyone about it. Dogs can improve a person’s psycho-emotional state, form positive social attitudes, and relieve emotional stress. Dog walking makes a person change his sedentary lifestyle and believe in himself (“The dog doesn’t care how much money you have or what you can do”).
For people prone to neuroses, friendly dog breeds are well suited: poodles, Labradors, spaniels.
Dolphin therapy
Swimming and communicating with dolphins are indicated for psychological rehabilitation for those people who have suffered an acute reaction to stress when wars, extreme conditions, hurricanes, and earthquakes acted as stressors.
And if dogs treat with their own spontaneity, kindness and devotion, then dolphins also have in their arsenal the ultrasonic waves they emit, which change the bioelectrical activity of the brain. Thus, they have a relaxing effect on the central nervous system and establish connections between the brain and internal organs. When studying the electroencephalogram, it turned out that after communicating with the dolphin, the brain rhythm slowed down, alpha and theta rhythms appeared, and the work of both hemispheres was synchronized.
Dolphin therapy has contraindications. These are oncological diseases, epilepsy, infectious diseases.
Felinotherapy – treatment for cats
With its vibration, emitted when purring, when it caresses a person, a cat helps him calm down and relax. There is also an opinion that every human tissue emits vibration: with its help, substances are exchanged between blood and tissue fluid, this fluid and blood. When its own vibration weakens, the organ becomes ill. The cat has the ability to sense such places and, by sitting on them and starting to purr, replenishes the deficiency of this resource.
Hippotherapy – treatment with horses
During horse riding, the rider experiences about 110 impulses per minute: within a short period of time, he has to make several hundred movements in different planes. He needs to stay on the horse, which results in a lot of his muscles working. These muscles send a large number of impulses to the brain, which helps develop connections between neurons.
In addition, the horse's movements have a massaging effect, which leads to improved blood circulation. The muscular work that is performed during horse riding promotes the production of endorphins in the brain, and contact with the skin of the animal (hippotherapy is carried out not in the saddle: the person sits on a thin and soft blanket) improves overall well-being, reduces aggressiveness and nervousness.
Hippotherapy is contraindicated for:
- epilepsy;
- kidney diseases;
- osteoporosis, when there is increased fragility of bones and joints;
- increased blood clotting;
- allergies to horse fur.
Therapy with aquarium fish and birds
Scientists have concluded that watching fish promotes concentration, improves mood, and develops an aesthetic sense. In addition, the aquarium in the apartment plays the role of a humidifier, which is useful for the treatment and prevention of diseases of the lungs and bronchi.
It is equally useful to have a songbird at home: a canary or a goldfinch. They contribute to the development of observation, patience, and an ear for music. They are a good remedy for treating insomnia and neuroses.
Aromatherapy
It involves calming the nervous system by exposing the olfactory receptors to certain aromas. For this, essential oils are used, which can be used in aroma lamps or added to creams or oils for the face and/or body. A few drops of essential oils can be added to massage oils and massaged with them.
Oils used in stress therapy:
- lavender;
- lemon balm;
- sandalwood;
- rosewood;
- ylang-ylang;
- juniper;
- patchouli;
- jasmine;
- marjoram;
- neroli;
- vetivert.
You can make mixtures. For example, for depression you can use a mixture of black pepper and mint. For stress – a combination of mint, lavender, juniper, rose, neroli and basil. To get into a working mood, inhale the aromas of tangerine, lemon, and fir. And if everything stops making you happy, the smell of clary sage helps a lot.
You can use the following recipes:
- Anti-stress bath. Add 2 drops of ylang-ylang and dill oil, 3 drops of lemon balm and 5 drops of lavender oil into warm bath water.
- If it's hard to sleep. Take a warm bath before bed, adding 1 drop of pine and ylang-ylang oils, 2 drops of cedarwood, 3 drops of lavender oil to the water.
Herbal treatment
Herbalists advise using the following recipes:
- Thyme infusion. 1 tsp herbs, pour 500 ml of boiling water, leave in a hermetically sealed container for half an hour. Take these 500 ml in 3-4 doses. You can take the infusion again only after 3-4 days.
- Borage (Borage). Brew 1 tsp. a glass of boiling water, leave for 30 minutes, take this amount throughout the day. Pregnant women and children should not drink this infusion.
- Take 1 tbsp. hop cones, peppermint leaves, add 2 tbsp. motherwort herb, 3 tbsp. valerian root. Mix the herbs, take 1 tbsp. mixture, pour 200 ml of boiling water, heat in a water bath for 15 minutes. Then you need to leave for 30 minutes, cool. Take 100 ml three times a day, 15 minutes before meals.
- Take 10 tbsp. peppermint leaves, 5 tbsp. hop cones and valerian root, 3 tbsp. oregano herbs. Mix the herbs, take 2 tablespoons, pour boiling water, wait half an hour before straining. Take 50 ml twice a day, 15 minutes before meals. Course – 10-15 days.
Before starting such treatment, consult your doctor. Use it with caution if you are prone to allergies.
Api therapy
This is the name for treatment with beekeeping products. In the treatment of stress and depression, it is recommended:
- Royal jelly: helps eliminate mild depression, apathy (lack of interest in what is happening), is effective in some forms of insomnia or constant mood swings;
- bee bread helps in eliminating anxiety and irritability;
- linden honey and honey, which contains a splash of orange honey, helps in eliminating the state of melancholy;
- A combination of mountain honey with essential oils of neroli, bergamot, and tangerine is also useful. These enriched bee products create increased performance, improved overall well-being and can even induce euphoria.
Trips
If you like to travel and your financial situation allows it, a very good method of relieving stress is to go on a trip. This could be a trip around the world or a visit to a specific country, the main thing is that the trip is comfortable and planned. Otherwise, not having any idea about the country you are visiting may test you even more.
Drug treatment for stress
The diagnosis of stress is established by a psychiatrist or psychotherapist. These specialists should evaluate:
- severity of anxiety, anger, depression;
- the degree of depletion of subjective mental resources, which play a major role in ensuring overcoming difficulties;
- the nature of the electroencephalogram;
- the state of the autonomic nervous system, based on galvanic skin response and skin temperature;
- degree of increase in stress hormones in the blood: cortisol, ACTH.
If the doctor assesses that psychophysiological resources are depleted and/or anxiety, anger or depression are too strong, he will prescribe medications (in milder cases, one or a combination of the above stress management methods can be used).
The following types of drugs are used to treat stress:
Soothing herbal preparations
Medicines in this group are prescribed for increased excitability, insomnia, and nightmares.
- "Novo-Passit";
- "Sedaphyton";
- "Persen";
- valerian tincture or tablets;
- motherwort tincture;
- peony tincture.
These drugs improve the interaction between the autonomic nervous system (mainly its main organ - the hypothalamus, as well as the limbic system of the brain) and internal organs, normalize the activity of the cardiovascular system, improve sleep quality, and eliminate insomnia.
The first results can be seen after 2-3 weeks, but a lasting effect will occur only after 6-8 months of use.
Disadvantage of this therapy: daytime sleepiness.
Adaptogen drugs
These are general tonics for those people whose daily activities are associated with nervous or mental overload. They improve sleep, mood, and can increase performance by 1.5-2 times.
Adaptogens can be of both animal and plant origin. They have a dose-dependent effect:
- In minimal doses they cause relaxation, reduce excitability, slow down catabolism and have an anabolic effect, so they can be used to increase body weight.
- In medium doses they create a feeling of vivacity, a surge of strength, and emotional uplift. They also increase immune defense, which is why they can be used for “soft”, natural treatment of long-term, sluggish and chronic inflammatory pathologies.
- If you exceed the dosage, irritability, insomnia, and aggressiveness will appear, but they do not have a long-term or toxic effect on the body even in this case.
Adaptogens are especially indicated for older people: by increasing their energy, they help prolong youth. Until the age of 16, medications are used only as prescribed by a doctor, as they will accelerate puberty.
Adaptogens include:
- Leuzea extract;
- Eleutherococcus extract;
- ginseng extract;
- lemongrass seed extract;
- preparations based on Manchurian aralia root: “Saparal”, aralia tincture;
- "Pantocrine".
Drugs in this group are taken during daylight hours to avoid overstimulation at night. They are used with caution in hot weather, as they contribute to an increase in body temperature.
Magnesium preparations
Their use during stress is justified: in such conditions, the body experiences an increased need for magnesium, which dilates blood vessels, helps conduct impulses from the nerve to the desired organ, improves cardiac activity and has a sedative effect.
Magnesium preparations include: “Magne-B6” and its analogues “Magnelis B6 forte”, “Magne-express”, “Magnevit”.
Modern sleeping pills
They can be considered anti-stress, since, by influencing the structure of sleep, they enhance the anti-stress function of the period of night rest. They are especially indicated for acute insomnia, during the duration of the stress factor, when they can be used in a course of 2-3 weeks. They are not addictive and do not require increased dosage. Some of them (Doxylamine, Melaxen) help in the treatment of sleep apnea. "Melaxen" also, being an analogue of the hormone melatonin, produced in the pineal gland, restores normal sleep cycles, especially when changing time zones, making it soft, natural.
Modern sleeping pills include:
- "Ivadal";
- “Sonnat” and its analogues “Imovan”, “Sonovan”, “Normoson”;
- "Melaxen" and the analogue "Vita-melatonin";
- "Andante" and analogue "Selofen".
Antidepressants
These are drugs that are used if stress has caused depression, neurosis or a neurosis-like state. They affect the formation and movement of biologically active substances produced in the brain, such as norepinephrine, serotonin or dopamine. When taken according to indications, they reduce melancholy, anxiety, reluctance to do anything, increase appetite, and normalize the phase and duration of sleep.
To treat stress, Iprazide and Nialamid are used, while taking them, in order to avoid an increase in blood pressure to high levels, you should not consume cheeses, fermented milk and some other products. Amitriptyline, Incazan, Prozac, and Paxil are also prescribed.
Tranquilizers
These are medications whose main task is to eliminate anxiety and fear. They calm, reduce fluctuations in blood pressure, thereby having a positive effect on the heart. Their “competence” also includes an anticonvulsant effect, elimination of obsessive thoughts, hallucinatory disorders, but most of them cause drowsiness and can only be used in the evening.
In the treatment of stress, “moderate tranquilizers” are used: “Mebikar”, “Tranquilar”.
Biologically active additives
These products can be bought in pharmacies; they consist mainly of a combination of vitamins and some herbs:
Complivit anti-stressCompound: nicotinamide, vitamins B1, E, B12, B6, A, folic acid, C, B2, calcium pantothenate, zinc, magnesium, motherwort and ginkgo biloba extract, selenium, sodium, copper. |
Biorhythm Antistress 24 day/night
|
Lady's formula Antistress enhanced
|
Men's formula Antistress
|
People’s inherent desire to lead a healthy, full-fledged lifestyle sometimes stumbles upon the vicissitudes of life’s journey. The abundance of stress factors and their increasing pressure, caused by the acceleration of modern realities, brings the individual to the need to increase the threshold of stress resistance.
The higher this threshold, the easier the adaptation in society, the greater the person’s social achievements, and simply the happier his days. The ability to regulate inner life has been known for a long time, and a huge variety of techniques makes it possible to find a shortcut to peace of mind and balance of feelings.
Basic relaxation techniques to better cope with stress
The desire and thoughtfulness of actions to improve your own health, purposeful steps in the intended direction will help you find effective means - you will learn which techniques allow you to better cope with stress, which to prevent, and subsequently defeat it.
Deep breathing
Deep breathing is a simple but powerful relaxation technique. Its strength is in direct connection with emotions - the main irritants of the human nervous system. Deep breathing is a way to encourage the nervous system to calm down and begin to relax.
A wide variety of breathing techniques allows you to choose the right one to help in each specific case. Breathing rhythms affect the body, exciting or calming it. The combination of breathing exercises with relaxation techniques, of which there are many, will allow you to better tolerate stress.
One of the techniques that allows you to better tolerate stress is to work on breathing exercises of the diaphragm. Deep breathing allows you to relax, regardless of the thoughts that overcome a person., works like meditation, redirecting attention to the breathing process. The time spent practicing the exercises will pay off with help at the right moment, and the ease of implementation will make it a universal means of relaxation.
Necessary:
- Sit down straight or lie on the floor with your eyes closed;
- Hands put on stomach;
- Inhaling slowly feeling through your nose how your stomach will fill;
- Having counted up to 5, exhale slowly through the mouth;
- Repeat inhale and exhale for 5 minutes.
Note! When choosing techniques that allow you to better tolerate stress, remember that breathing exercises, no matter how diverse they may be, are easy to remember and perform. They do not require special equipment, premises or clothing.
Visualization of a safe place
Visualization is the art of volitionally creating visual images in the mind. involving imagination, sensation, knowledge and feeling in the process. You can control visualization by managing the created images and directing them to the desired development of the plot.
To create a safe place in your imagination, sit, relax, try to use all your senses and all your imagination.
| Sense organs | Imaginative work | Techniques to better cope with stress |
| Vision | Distinguish objects: size; shape; color. | Mentally being in a beautiful, favorite place. |
| Hearing | Listen to sounds. | We hear pleasant, calming sounds. |
| Taste | Feel the taste. | We feel the desired taste. |
| Smell | Smell. | Enjoying pleasant smells. |
| Touch | Feel: touch; warm; cold. | We feel pleasant touches, warmth, coolness. |
A safe place can be familiar or imaginary, the main thing is to concentrate on comfort and safety.
If stress is of a chronic nature and is caused by low self-esteem, then you can use a visual collage. Your photo is placed in its center, and around it is what needs to be achieved to establish a comfortable psychophone. This collage is used as a meditation object before bed. This technique is very effective in combating stress, regardless of the realization of visualized desires. Men like curvy female figures the most and why.
Imagining positive images
The human imagination has the ability to deliberately construct ideas, concepts and images in the mind. An excellent opportunity to model goals and guide steps in the intended direction along the path of life. Constructing positive images in your mind not only improves your mood, but also helps you cope with stressful situations more easily.
Self-hypnosis with soothing words and phrases
Self-hypnosis with soothing words and phrases involves reassuring yourself of the right attitudes., getting rid of far-fetched phobias, achieving your goals.
There is no doubt about the existing relationship between the internal state of a person and the external world; even if the connection is not fully understood, no one doubts its existence.
Two methods of using self-hypnosis to suppress stress. Remember! A calm atmosphere of self-hypnosis involves tuning your inner world to a positive perception of the world around you. Gives peace and self-confidence.
Self-massage
Massage is a targeted effect on the skin, soft tissues, and muscles of the body. It is very useful and has an immediate beneficial effect on the body. In various stressful conditions it brings double benefits, acting on both the body and the human psyche.
It relieves nervous excitement well and normalizes sleep. The need to go to a massage master may not be necessary if, after trying to learn some movements, you become a good massage therapist for yourself.
In case of severe stress, a light massage of the temporal region and active massaging of the LV-3 point using the shiatsu technique are helpful. Self-massage is a technique that allows you to better tolerate stress and has a healing effect on the body.
Increases sweating, improves blood circulation, accelerates metabolism. In case of chronic stress, it relieves accumulated muscle tension.
Additional techniques to reduce stress
A change of scenery
The desire to change your environment when you are stressed is a natural and effective step towards calming down. A person on a subconscious level tries to get away from the hated place in which he is. Most psychologists believe that you need to start dealing with stress by eliminating contact with the cause or place of stress, moving to another room or going outside, sometimes just stepping aside.
A change of environment brings fresh emotions and energizes you. Fresh air and sunbathing have a beneficial effect; in nature it is difficult to fall into sadness and despondency. Active recreation has a beneficial effect on physical condition, normalizes the nervous system and colors life with new colors.
The change of environment should be opposite to the type of stressful stimulus. Dramatic changes in life, such as changing jobs, moving to a permanent place of residence in another city, are not always necessary. It is enough to take a vacation or go on a trip, the main thing is to look with new eyes at the problems that lead to stress.
A change of scenery sometimes means a change of environment. In communication, it is useful to choose good people who sparkle with positivity. Taking up a hobby is another great option to brighten up your gray everyday life and spend your holidays in an interesting, relaxing atmosphere.
Important to remember! In the fight against stressful conditions, you should not abuse the release of alcohol or other simulators. This does not solve the problem, but adds new diagnoses - alcoholism, drug addiction.
Creative activities
Wanting to succeed in society, it is important for a person to find out what helps and what hinders him in his campaign and what techniques allow him to better tolerate stress.
Creativity is a gift from nature to man, releasing emotions, leading to self-confidence and a systematic way out of a stressful state.
Art therapy is a treatment method, the principle of which is based on visual arts. In classes, negative emotions, coming out, become available for targeted visualization; there is an opportunity to remove them, express them in drawing, sculpture, collage. 
Attention! Even half an hour of creativity a day helps you learn a lot about yourself and cope with stress.
Laughter therapy
A simple smile helps you forget about problems and helps you relax emotionally. The more often a person smiles, the longer and more joyful his life. By laughing, it is easy to relieve negative emotions and nervous irritation, and get rid of resentment and anger.
Laughter is an emotional outburst, a positive energy that blocks the entry of stress. and destructive, negative programs into a person’s life.
Aromatherapy
Aromatherapy is the use of volatile aromatic substances to influence the body. The working tools of aromatherapy are essential oils, obtained mainly from plants. Smells bring inner order, harmony and inspiration into the human world, and have a healing effect on the body.
Fragrant, light and clean scents are attractive and pleasant. Even more important is the positive impact it has on the body and soul of a person. The aromas emitted by essential oils are perceived by the sense of smell, which reacts more quickly than the other senses of our body.
The results of aromatherapy have a complex effect on the body. Moreover, the odors of one plant can have different effects, depending on its part used. Properties of oils in aromatherapy:
- Antibacterial;
- Antioxidant;
- Stimulating;
- Regenerating;
- Anti-stress;
- Anti-inflammatory;
- Antifungal;
- Calming;
- General strengthening;
- Relaxing;
- Exciting.
Great possibilities of aromatherapy give many pleasant moments and offer wide scope for experimenting with smells.
Relaxing music
Listening to your favorite music has an overall relaxing effect on the body and mind, reduces stress hormone levels. Singing also has an effective effect on the body during stress, allowing you to forget your fears and turn off nervous tension. People like a variety of music.
The same style of music has completely different effects on different listeners. A melody that calms some people brings hostility and emotional stress to others. When you are tired, when your emotional background is elevated, you need to boldly put on headphones and go into the musical space.
Important! It is recommended to listen to music that is soothing and appealing to the listener.
Physical activity
Stress interferes with a person's healthy lifestyle. Weakens the muscle and immune system, depletes energy reserves. The first thing experts advise is to take a walk in the fresh air. In nature, blood circulation increases, the body is enriched with oxygen, thereby reducing the chance of becoming depressed.
The easy-to-learn ancient Indian complex “Surya Namaskar” quickly and effectively clears away stress. Biking, running in the morning, walking up the stairs, swimming, gym, any workout at home, if you can’t go out, will help restore normal functioning to the body and make your thoughts brighter.
Communication with people
The human nervous system is constantly being tested: positive or negative. In everyday life, it is recommended to train your resistance to stress. The most difficult thing is communicating with people who are both good and not so good.
Once again, you should not communicate with negative people., but always be prepared for a close conversation. It is most pleasant to communicate with positive people who bring hope, joy and energy. To say goodbye to stress forever, you need to find the strength to direct the flow of your thoughts in a good direction.
Healthy sleep
To normalize internal reserves, people need sleep. For an adult, sleep time should be 8 hours. Stress provokes insomnia, headaches, and increased nervousness. Healthy sleep must enter a constant, necessary mode that cannot be disturbed.
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Meditation
Meditation (relaxation) is a look from the inside at yourself, as an outside observer. The opportunity to think about your actions, looking at yourself, on the other hand, transfer your mind to positive thinking, slow down the series of events. 
When stressed, meditation helps to relax and calm the nervous system, which makes us do many rash, wrong things. There are many meditation techniques. You can meditate sitting or lying down with or without music., visualize pictures in different directions, depending on your internal mood.
Yoga
The search for recovery and the answer to the question of which techniques allow you to better tolerate stress will inevitably lead to getting to know your inner world. The easiest way to get into it is to do yoga.
Yoga is not only a physical stretching exercise, but also a lifestyle. The set of exercises included in the system requires concentration, thereby taking a person away from haunting obsessive thoughts. Yoga relieves muscle tension.
It is important to know! Anyone can do it, regardless of age and health status.
Exercises to better cope with stress
Relaxation according to Jacobson
Stress leads to muscle tension, which increases anxiety, which further tightens the muscles and begins a continuous vicious cycle. Jacobson's relaxation technique is a set of exercises that relieve tension. 
The exercise system is based on alternating tension and relaxation used in exercising muscle groups. After severe tension, the muscles tend to relax, which leads to general emotional calm and relaxation of the body.
Jackson muscle relaxation
Belonging to a group of behavioral techniques, Jacobson's exercises (often the surname is translated as Jacobson), with the help of concentrated attention, form the ability to feel muscle tension and practice the skill of voluntarily relaxing tense muscle groups.
There are 16 muscle groups in the human body and it is recommended to start working with the upper muscle groups, gradually moving down. The exercises should begin with a short tension of the first muscle group in line, which subsequently completely relax, and all attention is directed to the feeling of complete peace of this part of the body.
It is necessary to repeat exercises on the first muscle group until complete relaxation., and only then proceed to the next group. Having consolidated the skill of completely relaxing a certain muscle group, the intensity of the mental impact decreases and attention slowly focuses on the memory of it.
Edmund Jacobson (Jacobson) derived the dependence of the success of relaxation on the degree and duration of tension. This discovery formed the basis of his methodology. Subsequently, by analyzing muscle tension that occurs during fear, stress or anxiety, independent, complete muscle relaxation is easily achieved, and the ability to smooth out an emotional outburst is developed. The course is aimed at teaching this excellent technique, which allows you not only to better tolerate stress, but also to control its onset.
The course lasts from 5 months to 1 year. Self-control belongs to a person who has mastered the course.
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Psychological techniques for stress relief
"Screams into Space"
There is a good practice - scream therapy. Every person has encountered an emotional outburst, during which a conversation or quarrel occurs in a raised voice and even shouting.
After which one feels inner emptiness, cleansing from within and balance. This should always happen when emotions come up. You can shout any words, sounds, until you feel relief.
Attention! It is better to shout in nature: in the mountains, near reservoirs, in the forest, where there will be no random witnesses.
Describe or draw the problem on paper and burn it
The technique of burning problems is another way to drive away a stressful state. Many people carry a heavy burden of grievances, disappointments, failures, and unfulfilled expectations on their shoulders all their lives. And they don’t know how to get rid of them to make room for new energy.
However, a problem is a task that needs to be solved. On a piece of paper you need to write down, in any words, all the fear, any negativity and mentally think about how to cope with it. It is convenient to part with your fears and images of phobias by drawing them on paper. 
Then this paper must be burned and the ashes scattered to the wind. Relief may not come immediately, but moving in this direction, a person will definitely emerge victorious.
“Questions to yourself about the importance of the problem”
The 21st century epidemic of stress and depression, which is global in size and occurs in people of various social groups. To start it is necessary to deal with the current situation, which completely depends on the type of psyche, decompose the problem into its components. How and what happened? Then, having examined it from all sides, move on to a solution.
Attention! When dealing with stress, it is important to find the main cause of the imbalance and systematically begin to correct the situation.
Write an action plan to overcome the problem
Any problem that arises cannot be ignored or forgotten about for a long time. Especially when it comes to stress. The issue is serious and requires balanced and correct decisions and immediate action.
For a systematic movement towards recovery, experts recommend drawing up an action plan to overcome the problem and strictly adhere to it. 
Algorithm for dealing with stress:
- Neutralize excess bad emotions by any possible means, using the methods proposed above;
- Shape confidence in itself. Having chosen which techniques allow you to better tolerate stress, use them, constantly increasing your self-esteem;
- Determine the structure of stress having fully understood its reasons, what is worth coming to terms with, what can be found as a positive aspect, what needs to be changed in the current situation;
- Search for resources, using existing developments, acquiring new abilities to manage one’s own personality - which ones already exist, which ones need to be obtained and how, draw up a plan of decisions for the near future;
- Systematically and immediately start executing the plan.
Fighting stress is a vital necessity for almost every person, and victory will give you a calm life full of joyful days, controlled by your own desires and actions.
Useful videos on how to relieve stress and nervous tension
To wrap up this article, you might find it helpful to check out these featured videos that describe some other effective techniques for better coping with stress:
I wish you a healthy psyche and a calm atmosphere every day!
“Stress is not what happened to you, but how you perceive it.” Hans Selye "father" of stress theory
Stress management is defined as “efforts to reduce the impact of stress on an individual's well-being” (Edwards, 1988). Coping with stress, like the stress experienced at work, is a complex and dynamic process. Efforts related to resolving these problems are dictated by an assessment of the current situation as either threatening and fraught with damage, or causing anxiety (that is, essentially stressful). Coping is an individual process that levels the relationship between stress and its consequences.
The mechanisms for overcoming this condition are individual and depend on the specific situation: what perfectly helps one person is absolutely unacceptable for another. What works for one situation may not apply to another.
Of course, the effectiveness of overcoming stress largely depends on the psychological readiness to withstand it and on the ability to manage one’s emotions in difficult situations.
Knowing how to relieve stress is very important when dealing with stress. Different stresses occupy different emotional levels, and their nature and severity also vary. Accordingly, there are different ways to relieve stress; knowing them, everyone can avoid the consequences of stress on their physical and mental state.
Firstly, this is a method aimed directly at eliminating the causes of stress. This refers to a long-term strategy that changes either the situation or the person himself. You find the cause of stress and eliminate it. This method is applicable only when you clearly understand the reasons that caused stress, want to eliminate them, and you are not satisfied with a quick but temporary solution to the problem, or you feel a stressful state approaching and want to prepare yourself accordingly.
Secondly, there are so-called quick methods that can briefly alleviate the current situation. In this case, you are trying to reduce the level of stress reactions that have already occurred and try to avoid increasing them. These methods are applicable when you cannot (due to certain circumstances) eliminate the cause that caused stress.
In fact, there are many ways to relax and unwind - be it walking, reading, playing music, playing sports or... just lazing around. The choice depends only on the person.
Thirdly, active protection against stress. A person changes his field of activity and finds something more useful and suitable for achieving mental balance, helping to improve his health (sports, music, gardening, collecting, etc.). Active relaxation (relaxation), which enhances the natural adaptation of the human body - both mental and physical. This reaction is the most effective.
Each of us has our own problems...
Some people successfully cope with them using their proven methods, while others prefer to use the services of a psychoanalyst.
But it is not at all necessary to resort to the help of a stranger, because a person can easily cope with stress himself.
Experts are convinced that one of the easiest ways to get rid of stress is to simply drink it down. The fact is that one of the most obvious consequences of stress is dehydration.
The easiest way to deal with this problem is to drink as much as possible.
True, here you need to take into account that you don’t need to drink everything, but only clean water and freshly squeezed juices, which quickly satisfy the body’s need for fluid.
If we talk about everyone’s favorite coffee and tea, then these drinks, on the contrary, increase the rate of fluid release from the body. The advantage of this method is also that, unlike the first, it is much safer for your figure, especially if you drink water rather than juices.
Now let’s remember about our body’s banal need for proper sleep.
With the modern pace of life, many people have already forgotten what normal sleep is.
Scientists from the USA say that the time before sleep is determined by each person individually, in accordance with his needs, but it is not recommended to sleep less than seven hours a day.
Remember that chronic lack of sleep, which is currently common to most people on our wonderful planet, has an extremely negative impact on health.
In addition, it is no longer a secret to anyone that sound sleep is a wonderful and very pleasant way to combat stress. Therefore, try to allocate enough time for sleep.
Some experts in the field of psychology recommend “burning” all your problems.
Psychologists offer a unique way to deal with stress.
They advise their patients to write down all their experiences and negative emotions in a separate notebook, describing everything in great detail.
When all your thoughts are recorded in writing, you can tear the sheets or burn them.
According to experts, this method allows you to quickly relieve nervous tension and relieve you of negative emotions.
Scientists from Japan have long been of the opinion that it is best to throw out your negative emotions through physical exercise.
Believe it or not, at the beginning of the twentieth century in France, tableware manufacturers produced a whole series of cheap porcelain dishes that were designed specifically to be beaten.
At the same time, the founders of the company urged everyone to purchase cheap plates and cups so as not to accumulate negative energy and always have these dishes on hand.
Who knows, maybe this really is the best way to unwind?
Learn some breathing practice.
It will come in handy when you encounter any negative situation.
The fact is that if we restrain ourselves and do not throw out the entire stream of negative emotions on those around us, then they do not disappear, but accumulate inside, which leads to the fact that we begin to show aggression against ourselves, setting ourselves up for “self-destruction.” Some experts believe that you can avoid this simply by learning to “breathe out” stress.
The simplest breathing technique in this case is to simply take ten deep breaths in and out.
This simple exercise will help you not lash out at others. When you feel that your emotions are overwhelming you, do this exercise, after which you will probably be able to control yourself.
Method 6.
Scientists from Germany advise “freezing” stress.
Experts from this country convince that nervous tension will help relieve ordinary cold.
When you find yourself in a situation that puts you in a state of strong excitement, go out into the cold for three minutes without wearing outer clothing.
When you briefly find yourself in an environment with sub-zero temperatures, your brain begins to actively produce the hormone of joy - serotonin.
However, it should be noted that the main thing when using this method is not to delay the process, since otherwise it won’t take long to catch a cold!
This method is also very, very effective. All you have to do is imagine yourself as a director, and turn the whole situation into nothing more than a theatrical action. Imagine that everything that happens does not concern you at all, you are observing it all from the outside and therefore can adequately assess everything that is happening and find the most optimal solution to complex problems.
Basic work organization can significantly reduce stress:
Cleaning the workplace at the end of the working day from excess papers, tools, equipment, garbage, etc.;
Every evening (at the end of the working day) planning for the next day, indicating the priority of each task, while tomorrow it is necessary to adhere to the plan;
The manager needs to think about delegating some of his powers to his subordinates;
It is unacceptable to skip lunch or breaks; it is better to leave the workplace during this time, otherwise the rest will not be complete;
During breaks, it is advisable to perform several physical exercises (swinging your arms, legs, several squats), it’s good if you can choose a suitable set of exercises, energetic walking (walking) is also effective.
After work, you can go in for sports, your hobby, or just take a walk down the street.
Exercise is one of the best ways to cope with stress. There are usually exercises for training the cardiovascular system, stretching and strength exercises. You can do just one type or come up with a complex that includes several exercises of each type. Deep diaphragmatic breathing, autogenic training and meditation are also effective for reducing stress. I would also recommend yoga, because rest and relaxation are simply necessary for good health, as is physical activity. Yoga includes these components.
So, summarizing what has been said, I will note important methods that allow you to withstand both work-related and any everyday stress:
v strengthening general health through proper nutrition, proper rest, sports, etc.;
v change of situation, i.e. eliminating what is causing concern as much as possible;
v change in attitude towards the situation;
v be able to relax and not be in the usual tension of stress.
Of course, it is important to organize a work environment in which friendly relationships are encouraged: everyone understands that they can count on the support of others.
According to psychologists, overcoming crisis situations is possible provided that principles are followed, on the basis of which a system of strategies for restoring mental balance can be formed. These principles include:
1. Satisfaction principle provides for the implementation of psychological protection based on identifying the maximum degree of emotional well-being possible in an unfavorable situation. The mechanism for realizing this high degree of well-being lies in the cognitive and emotional infantility of a person.
2. Reality principle aims at a sober approach to the world, in which movement towards any goal is not considered as a straightforward process of climbing more and more steps, but involves long, including detours and indirect means. The psychological mechanism for realizing the reality principle lies mainly in the ability to be patient.
3. Value Principle indicates the need to build systems of various life alternatives on the same value basis, as a result of which each of the alternatives within a given value system receives its own assessment. This priority list of assessments serves as a tool for rationalizing the situation that needs to be overcome.
4. The principle of creativity determines to a large extent a person’s self-improvement, a person’s active and conscious creation of himself, not only in the ideal sense, but also in practical implementation in real crisis situations.
Classes to develop various strategies for solving life problems increase a person’s psychological stability in conditions that require strain on spiritual forces. The main role here is played not by knowledge, but by flexibility, which allows timely changes and thereby normalization of behavior.
People suffering from excessive stress at work can try the following stress management techniques:
1. Develop a system of priorities in your work. Evaluate your work as follows: “should do it today,” “do it later this week,” and “do it when I have time.”
2. Learn to say “no” when the employee can no longer take on more work.
3. Establish a particularly effective and reliable relationship with your boss. You need to understand his problems and help him understand yours. Teach your boss to respect your priorities, your workload, and give reasonable instructions.
4. Disagree with a manager or anyone who begins to make conflicting demands (role conflict). Request a meeting with all interested parties to clarify the issue. Do not take an accusatory-aggressive position; simply explain what specific problems conflicting requirements create.
5. Inform your supervisor or co-workers when you feel that the expectations or evaluation standards of a task are not clear (role ambiguity).
6. Discuss feelings of boredom or lack of interest in work with your supervisor. Explain that you are a proponent of challenging work and would like to have the opportunity to participate in other activities.
7. Find time to disconnect and relax. Turn to pleasant thoughts or images to refresh your brain. Leave the office from time to time to change the environment or train of thought. Avoiding monotony can effectively reduce the risk of stress and increase stress resistance.
Tips for bosses to reduce employee stress and increase productivity:
To manage others while achieving high productivity and low stress levels, you must:
1. Assess the abilities, needs and aptitudes of your workers and try to select the amount and type of work for them that matches these factors. Once they demonstrate success in completing these tasks, increase their workload if they so desire. Delegate authority and responsibility when appropriate.
2. Allow employees to refuse to perform any task if they have sufficient grounds for this. If it is necessary for them to complete this task, explain why it is necessary and prioritize their work to ensure they have the necessary time and resources to complete the additional task.
3. Clearly describe specific areas of authority, responsibility, and performance expectations. Use two-way communication and information from your subordinates (feedback).
4. Use a leadership style appropriate to the requirements of the situation.
5. Provide adequate rewards for effective performance.
6. Act as a mentor to your subordinates, developing their abilities and discussing difficult issues with them.
By thus increasing the level of stress resistance of employees and taking care of their health, the manager will benefit not only them, but also the common cause.
The modern life of any person is associated with large overloads that arise as a result of the formation of new social and labor relations in the country in the conditions of the emergence of a market economic system and the adaptation of workers to it. The way to counter this overload is known - this is preventive preparation for new conditions and a new mode of activity. To do this, you need to know the training technology itself and specific methods and techniques for protecting a person from overloads and critical situations.
Many physiological, biochemical and structural changes that occur in the body during aging and under stress are the same. Therefore, to prevent aging, for health and longevity, the ability to manage stress becomes very important.
There are three main ways to manage stress:
- Avoiding the problem
- Changing the problem
- Changing your attitude towards the problem
As an example, we can simulate the situation. Let's say you're tired and sit down to rest on a park bench. A slightly tipsy interlocutor sits down next to you and wants to talk to someone. But you are not at all inclined to such communication.
The fastest and easiest option for your behavior suggests itself - leave the stressful zone. You get up and move to another bench nearby. But what to do if the annoying interlocutor sees you as a grateful listener and steadily follows you?
To solve the problem, you have at least two more options. This is to try to talk with your opponent in order to change his behavior and another option is to change your attitude towards the problem. After all, your neighbor is not aggressive, he is just chatting. And this does not prevent you from waiting until the fatigue passes in order to continue your journey.
There are problems that are quite difficult, and sometimes simply impossible, to get away from. Then the rule should apply: if you can’t change the situation, change your attitude towards it. For example, you are stuck in a traffic jam. You are not able to change the situation. The problem will not change just because you worry. So is it worth the hassle? You can simply turn off your worries and switch to something more useful: listen to music or an audiobook, think about tomorrow’s affairs, make necessary calls, etc.
It is possible to resist stress, or rather, manage your stress. Let's take a closer look at each of the proposed methods.
Method 1. Avoiding the problem
It is impossible to avoid all stressful situations in life, but in many cases a stressful situation can be avoided.
First, you need to learn to say: “NO.” Before you say “YES” to someone, make sure you are not saying “NO” to yourself. Allow yourself the luxury of not communicating with unpleasant people! Avoid people who evoke negative emotions in you if it is not possible to establish good relationships with them. It is better to limit such relationships as much as possible or stop completely.
Learn to control your behavior so as to avoid stressful environments. If some television programs irritate you, do not watch them. You can either change the channel or turn off the TV completely. Nobody obliges you to watch such programs. This is your voluntary choice.
When communicating, avoid topics that make you worry. If you are upset by conversations about prices, social injustice, politics, etc. - avoid them.
Do not take on extra work and additional responsibility that you are not able to handle, because... this will lead you to stress.
Method 2: Changing the problem
If it is not possible to avoid a stressful situation, you can try to change it.
There is no need to accumulate negativity or keep negative emotions inside. If you are not satisfied with something in the behavior of the person with whom you have to deal, you can talk about it tactfully and kindly with him. If you don’t do this, the situation is unlikely to change for the better, and stress will not leave you.
But at the same time, you yourself need to be ready to compromise. If you want your interlocutor to change his behavior, you must be ready to take a reciprocal step on your part. If two people are ready to change their behavior, this is a guarantee that the stressful situation will be eliminated.
You must be persistent in eliminating obstacles to achieve your goals. You need to be able to anticipate and prevent them. So, for example, if you are preparing for some important event that requires your full concentration, but a friend calls you to have a pleasant chat, it is better to immediately inform him that you have no more than five minutes for him.
Inability or improper organization of your personal time can cause you stress. While reasonable planning can prevent it.
Method 3. Changing your attitude towards the problem
If you are unable to influence the situation, then you need to change your attitude towards it. You can change your point of view on the situation or adapt to what is happening.
In reality, we react not to the events themselves, but to what we think and how we evaluate what is happening.
There are often cases when we are unable to influence the source of stress. This could be a divorce, a crisis, the loss of a loved one, etc.
The only way out of stress under such circumstances is to come to terms with the state of affairs.
The situation will not change no matter what we worry about. At least for the better. And it is not our plan to change it for the worse. If we continue to worry, we will only make it worse for ourselves, we will destroy ourselves.
In this case, you must try to accept the situation as it is and continue to live. Because it is impossible to control the uncontrollable. It is much more useful to focus our attention on what we can control - this is on our behavior and our attitude to what is happening.
Many things in life are beyond our control. So, we cannot and do not have the right to control the behavior of other people. No one has to live up to our expectations. Just like we ourselves are not obliged to meet the expectations of others. There are no ideal people. Try to change yourself and you will understand that it is impossible to change another person. We must either accept people as they are, or choose from those who are close to us in spirit, but in no case try to remake people in accordance with our beliefs. Learn to forgive.
Switch to positive thinking. Try to find something good in every bad situation or extract some benefit from it for yourself. Look at things from a different perspective.
Didn't go to college? Perhaps this is not your profession and you have not lost several years studying. Has your business gone bust? No! It was you who bought the experience. There is a chance to start a new business more intelligently, etc.
Nothing is good or bad in itself. This is just our interpretation of what is happening. The ability to find the good in the bad is the key to happiness and success. It is impossible to unbalance a person who finds its advantages and advantages in any situation.
Your physical and emotional state depends on your thoughts. A cheerful person with positive thinking feels confident, makes a good impression from the outside and is popular with others.
Unproductive ways to deal with stress
These stress management techniques may have a short-term positive effect by reducing stress, or may create the illusion of such an effect, but in the long term they are only harmful.
Such unproductive methods of struggle include: smoking, alcohol, drug use, stress eating or refusal to eat, sitting for long periods in front of the TV, self-isolation or hermitage, sleeping too much, using strong medications, taking out dissatisfaction on others.