Surely every adult has at some point experienced stress caused by an excessive outburst of emotion. Today, stress is associated with an insidious and dangerous condition, which can invariably lead to neurosis or depression. However, this is not at all necessary.

Stress is a physiological (normal) reaction of the body to a particular situation. In general, stress is divided into several large groups, depending on the nature of the influencing factor. But the most common type is emotional stress.

In most cases, positive emotions are not perceived as stress. And therefore, within the framework of the article, methods of dealing with stress that are caused by “bad” or negative emotions will be highlighted.

Remember, before you begin to implement stress management methods, you need to eliminate the stress factor!

The first method is activity:

• Walking in city parks in the morning and evening perfectly tones the nervous system and restores strength. The duration of walks is from 15 minutes to half an hour.
• Dancing or gymnastics help lift your mood and stimulate the immune system. Every day for 10-15 minutes.
• Cycling or swimming relieve tension and also tone the nervous system. The duration of the classes is approximately 10-15 minutes.
• Healthy sleep is a must after an active day.

If you wish, you can choose one of the first three points. The chosen method must be followed daily; you can also combine several types of outdoor activities - walking and dancing, gymnastics and swimming. The main conditions are regularity of execution and a healthy sleep at night!

The second method is nutrition:

• More vegetables and fruits - vitamins are needed by a depleted body, and fiber helps cleanse the intestines.
• Refusal of alcoholic drinks and heavy food - intoxication aggravates stress, and heavy high-calorie food disrupts sleep and peace.
• Daily intake of natural juices and plenty of drinking provide vitaminization and excellent mood.
• A little chocolate and ice cream - a small portion of glucose every day to stimulate brain activity and lift your mood.

As a rule, emotional stress develops against the background of intoxication and exhaustion of the body. Precisely in the background, but not necessarily as a consequence. Healthy nutrition and vitamins are needed to stimulate the immune and nervous systems, cleanse and unload the body. Important - Do not overuse chocolate and ice cream!

The third method is hobby:

• Drawing, sculpting or macrame - any creative activity inspires and gives positive emotions. The activity should be simple and not burdensome. You need to keep your hands busy and your head rested.
• Cooking – try cooking new dishes every day. A varied menu and interesting hobbies in one activity.
• A houseplant - a small pot with a flower on the windowsill that needs to be looked after, promotes discipline and will allow you to restore a broken routine.

Each of these activities is aimed at diverting attention from a stress factor that should not occupy thoughts. Self-realization in creativity will give joy and restore self-confidence and stability. Important - The chosen activity should please you and please you!

The fourth method is communication and entertainment:

• Communication with a loved one or a psychologist - you need to talk out all the stress! A one-time conversation in open terms is needed to throw out emotions.
• Meetings with friends and family - going to restaurants, cafes and cinemas wonderfully lifts your mood and redirects your attention.
• Movies, games and music - any of these entertainments that are available in the home are designed to relax and distract attention.

Of course, stress should be talked out, but you should not dwell on past events. It is also important not to overload others with excessive abuse of other people's attention. These recommendations are based on purposeful getting rid of unpleasant emotional aftertaste.

Methods for short-term stress relief:

• A hot bath or contrast shower - you can resort to this action if your health allows. The bath is superbly relaxing, and the shower perfectly tones the nervous system.
• Healthy, long sleep calms the nervous system and can partially restore strength.
• Tea with lemon, black coffee and dark chocolate - a single dose can distract from the problem for a while, lift your mood and calm your nerves.

Short-term methods will help you calm down only for a while. But this does not mean that stress is left behind. Ignoring and postponing stress can lead to the development of depression or neurosis. To combat stress, you need to use effective methods to get rid of it forever.

For chronic stress, doctors prescribe medications (nootropics, tranquilizers). But it is advisable to try to solve the problem without using serious medications at the first occurrence of stress. You can consult a doctor or visit a psychologist.

One should not confuse a one-time manifestation of emotional stress with a chronic process or exacerbation of neurosis. All of these methods are suitable for preventing stress from becoming a chronic condition and its aggravation. Neuroses, depression and chronic stress should be treated under the supervision of a doctor!

A stressful state is dangerous for a person’s mental and physical health. To avoid this condition, you need to know where it comes from and how to prevent it.

Severe stress

How to avoid stress? Stop worrying about trifles, work on your thinking and your own behavior: comprehensive prevention is the key to a life without depression and apathy.

Definition of the concept

Stress is a strong psycho-emotional experience. It is accompanied by obsessive thoughts, body diseases and panic attacks. The longer a person is in this state, the harder it is for him to get rid of obsessive thoughts. Internal tension does not go away, but only intensifies all those experiences that are caused by stress. The level of resistance to stressful situations determines how long a person can withstand stress.

Stress causes apathy and depression. When the body cannot cope with constant stress, certain symptoms arise: due to stress, a person cannot lead a full life, he is confused and exhausted. Stressful conditions are dangerous for people with weak psyches or victims of phobias. Strong experiences in such cases complicate a person’s well-being and create all the prerequisites for the development of neurosis or mental disorder.

Causes

Stress requires a specific reason or a series of minor reasons: obsessive thoughts gradually accumulate and change the perception of a person. She perceives any complexity hyperbolically, as a personal failure or an unacceptable oversight. It is also important how a person copes with different types of stress: at work, at home, in personal life, stress factors are completely different.

Stress at work

The main reasons why a person is in a difficult psycho-emotional state:

• constant difficulties that a person cannot overcome;
• mental disorders;
• low stress resistance and low self-esteem;
• difficult social and material living conditions.

The more responsibility a person has, the greater his internal stress. People with low self-esteem are unable to withstand such pressure - they constantly think about their own mistakes and try to hide them. Feelings of guilt only worsen your psycho-emotional state. A person is under constant pressure from family, colleagues, strangers and close people. Financial difficulties, difficult relationships with family or colleagues. Poor parenting and negative thinking are the real causes of stress.

If things pile up and a person is unable to solve them, stress begins. In this state, the person cannot relax. She is fixated on one activity, which affects mental defense. A weakened psyche due to disorders or phobias is unable to defend itself from the slightest trouble, so a stressful state develops twice as fast.

If a person does not prevent stress, he will not be able to avoid stress on the psyche.

Symptoms

A difficult emotional state is a real threat to the entire body. In this state, he sweats, his heart rate increases and an attack of suffocation occurs. The body's defensive reaction signaling danger should not be constant, but during stress the victim experiences the same feelings over and over again: helplessness, worthlessness, fear.

In a difficult psycho-emotional situation, a person cannot objectively assess what is happening. His apathy is replaced by attacks of anger: the victim of stress cannot control his emotions or behavior. The more a person withdraws into himself, the less others can help him. The victim is negatively disposed, she is captive of her own cyclical thoughts. She is scared and lonely.

The difficulties that have piled up seem overwhelming to her. In a state of stress, a protective reaction of the body occurs - attacks of panic or fear. This is a normal state when a person is in real danger. The person is overloaded, weakened and distracted. Sleep patterns are disrupted: during the day, the victim of stress is sleepy, and at night, due to obsessive thoughts, cannot fall asleep. Over time, a phobia develops, which characterizes a person’s greatest fears - fear of responsibility, condemnation, and the future.

Stress tolerance is necessary for both men and women

Symptoms of stress directly depend on the stress resistance of the individual and the causes of his complex condition. If she cannot withstand the stress or pressure of the environment, then she is afraid that her incompetence and failure will be revealed. Against the background of experiences, a person develops neurosis, hysteria, and severe depression.

Consequences

Why is stress dangerous? Constant internal tension is dangerous due to emotional burnout. A person worries so much that his only psychological defense is indifference. This is selective coldness and neglect of those responsibilities that cause stress. A person isolates himself from a problem instead of solving it - he escapes, which worsens his condition.

Suppressed emotions turn into fears and phobias. The less control over the situation, the harder it is for a person to defend his principles: the victim of stress adapts to the external situation to his own detriment. In search of salvation, a weak personality creates a comfort zone. It limits its own growth and development. A common consequence of prolonged stress is depression, which requires separate treatment.

Preventive measures

Prevention and correction of mental stress is needed by people with increased individual responsibility - these are managers on whom the quality of production and the prosperity of the company depend. Developed resistance to stress is the key to their peace of mind and a guarantee of high professional status.

Stress reduction techniques are necessary for children during the formation of their psyche. The fewer changes a person who is still growing and developing experiences, the fewer complexes and phobias he will develop in the future.

Simple and accessible methods of stress correction are based on timely prevention. The essence of prevention is strengthening a person’s resistance to stress and changing his thinking.

Stress prevention methods:

• changing attitudes towards problems;
• work on thinking;
• problem switching;
• physical exercise;
• weakening of internal tension;
• psychological attitudes.

The main goal of prevention is positive changes in a person’s life.

When he is happy, problems seem less significant, and any consequences of mistakes are acceptable. Prevention of psycho-emotional stress allows you to look at the world objectively and set priorities.

Meditation helps fight stress

Recommendations for stress prevention from a psychologist include working on ingrained beliefs: thoughts that have no logical basis. Because these thoughts generate not only stress, but also fears and phobias that prevent a person from living and working fully. Constructive methods of dealing with stress consist of a voluntary decision to get rid of internal tension and look at problems differently.

Attitude to problems

Problems are temporary difficulties. They have a certain period of action; no problem is permanent. To solve a problem you need to be confident in yourself. It is important to understand the essence of the problem and choose a solution. Solving a complex problem will take time: do not panic or be afraid that the problem will not be solved.

By changing your understanding of the essence of the problem, you can reduce internal tension. How to avoid stress:

• stop focusing on one problem;
• analyze complexities, divide them into simpler unsolved problems;
• solve problems as they arise;
• leave less important tasks, do not burden yourself with a dozen different problems.

Being organized in solving problems and having the right attitude towards problems will reduce stress levels.

You need to deal with work problems only at work. You cannot bring negativity home: delimiting the sphere of influence of troubles will help you get rid of the experience in a timely manner.

The right attitude

It is important to be able to tune in to quickly solve difficult problems. Attitudes and beliefs are, to a greater extent, formed in early childhood, when the child learns to perceive the world and people. Any problems and traumas at this time affect the worldview in adulthood. The right attitude is partial self-hypnosis and persuasion. If attitudes established in childhood interfere with life, they can be eliminated with the help of cognitive behavioral therapy. This is a technique used by psychoanalysts: during a conversation, the true causes of distorted perception are revealed. The patient’s task is to draw new logical conclusions and get rid of false beliefs.

It is impossible to prevent stress in a family without the participation of the individual who is exposed to it. A person must voluntarily participate in changing beliefs. If the problem is the wrong attitude, the potential victim of stress needs to change his attitude towards himself. The more love and care she receives, the less temporary difficulties will affect her life. The right attitude helps to avoid stress and depression, but you need to work on it every day.

Changing your thinking

Preventing and overcoming stress necessarily involves changing your thinking. This is a global concept that consists not only of a person’s temporary attitude or his stamina. It is necessary to analyze each situation and choose a model of behavior. Thinking will help with this.

Insecure individuals often make mistakes. Subconsciously, they look for problems to confirm their own fears. They need problems, otherwise their picture of the world will collapse. Stress prevention addresses an important issue: there are problems in thinking that prevent a person from learning important lessons from difficulties.

To change thinking, work with a psychoanalyst is used. You can't change your worldview in one day. A person needs to learn to accept himself and not blame himself for every mistake. At this stage of prevention, the support of the close environment is important: through the care of relatives, the individual feels more confident and resilient.

Working on positive thinking

If the problems of perceiving the world and oneself have been resolved, and a person has tuned in to the correct attitude towards problems, to prevent stress, one should tune in to the positive. The most difficult thing is to control your own thoughts and avoid negativity.

Thoughts are a kind of attitudes; they are the future reality of a person. They should be cleared: for this, a person learns to comprehend his own behavior during a stressful situation and follow the conclusions that arise in his head. Without controlling thoughts and replacing negativity with positivity, stress cannot be prevented.

Switching techniques

Preventing stress involves simple actions that become habits. The switching method is based on detachment from unfavorable conditions. This technique is suitable only in situations where a person cannot solve a problem, but stress appears against the background of feelings of guilt.

Prevention of stressful conditions:

• if you have problems at work, you should ask for help - partial transfer of responsibility will ease internal pressure;
• If there is such an opportunity, you need to take a break for a while - take a walk, change the environment, unwind.

How to avoid stressful situations: find a habit that will be a signal for the psyche to disconnect from worries. This could be reading or physical activity, playing a board game or talking with friends. Switching is not an escape from problems, it is a temporary detachment, it will give you the opportunity to think about everything.

Preventing stress using the switching method is especially useful in cases where a person is unable to influence the situation or it has led to irreversible consequences. In such cases, worrying makes no sense.

Physical exercise

Physical activity and sports are effective methods for preventing stress. They are accessible to everyone: adults and children will enjoy the variety of physical activities. The point of this technique is distraction. During classes, a person cannot think about problems, he is busy with exercises.

Sports activities

Sport helps overcome depression. It has been scientifically proven that people with regular physical activity are less susceptible to stress and depression. Group classes are a rewarding experience that will provide new impressions and the necessary neutral communication.

Yoga and meditation

Yoga classes will help you save yourself from a nervous breakdown. These are poses that simultaneously relax and tense muscles. A unique oriental technique helps relieve tension from the body and clear thoughts of negativity. You can do yoga both at home and in the gym. With the help of even breathing, you can calm your nerves if a person comes to class tense and angry.

Meditation and yoga teach what self-love is. This is caring for body and soul. This is the desire to find harmony and not take to heart what does not bring joy. Prevention of stressful situations takes place in a relaxed and comfortable environment.

Fighting internal tension

If a person is psychologically dependent on stress, it is difficult for him to find a way out on his own. He is withdrawn, and the more he thinks about problems, the more he falls under their power. Internal tension is the initial stage of stress, and at this stage it can still be prevented.

Psychoprophylaxis of stress through the reduction of internal tension occurs with the help of:

• constant relaxation of the body;
• walking and chatting with friends;
• travel;
• new hobbies.

Treatment and prevention of stress includes simple activities that do not directly affect the human psyche, but allow timely relaxation. If you devote several days a week to them, you won’t have to worry about constant internal tension.

Fun cleaning - stress relief

Simple work helps to cope with internal tension: physical labor is always a distraction. It is useful to clean your home and avoid clutter. With the help of simple exercises, your soul will become much better.

Relaxing baths

A simple way to relax your body. Pine baths with essential oils are healthy and pleasant. At the same time, such procedures have a calming effect.

You need to develop the habit of taking a relaxing bath at least once a week. Before going to bed, this procedure is beneficial for the whole body.

Walking and running

An additional source of health and muscle relaxation is running. While running, you can listen to relaxing music and think about the world around you. It is useful to run in the park or in the fresh air.

Walking is beneficial for adults and children. They saturate the blood with oxygen. Especially useful before bed: after a walk it is easier for a person to fall asleep. Walking helps you switch gears, temporarily muffle anxiety and reduce nervousness.

Adventures and travel

Stress tolerance skills are the key to living a stress-free life. They don’t appear overnight; they need to be developed within yourself. Traveling is a change of scenery: new experiences and adventures.

Travel is a good stress reliever

After an exciting trip, a person returns completely different. He is no longer worried about everyday problems, he is full of strength and energy. It's nice to travel with your loved ones and family. Travel is a pleasant alternative to passive methods of stress prevention.

New hobbies

The list of rehabilitation programs (prevention plan) includes new classes. They help to distract and calm down, to relax with a new activity. Against the backdrop of inspiration, the perception of many things changes.

New hobbies will allow your personality to open up and show your inner potential. The more she is busy with her development, the less energy and time she spends on problems that cause stress.

Psychological attitudes

A psychoprophylactic measure is one that affects not only the symptoms of stress, but also the root cause of their development. To restore mental balance, a person must devote time to what he thinks and what he spends his energy on.

Stress correction occurs in the mind. A person must find the reasons that trigger a dangerous psycho-emotional state. Self-hypnosis techniques are simple exercises that help eradicate incorrect attitudes and replace them with new beliefs.

Self-hypnosis technique

The psychology of stress is simple. There is a difficult situation that a person cannot cope with for one reason or another. He blames himself, and even after solving the problem, the anxiety does not go away. A person continues to live with the failure that happened.

The fight against this problem begins with simple exercises that can be done at home. Self-hypnosis exercises will require no more than 15–20 minutes a day. To replace attitudes, affirmations are used - phrases (motivational, inspiring, calming). These phrases should be meaningful to a person and resonate in his soul.

Prevention of psycho-emotional stress is carried out at home: the person remains alone and does the exercises in the following order:

• if possible, stand in front of a mirror (with visual contact it is easier to tune in emotionally);
• repeat the affirmation, putting emotion into it.

Over time, the phrase for preventing stress is perceived by the subconscious as a correct, proven setting. A person does not doubt it: the brighter the emotional coloring, the easier it is to believe in the affirmation.

Auto-trainings change and are adjusted. They can be adjusted to suit the situation. The more a person knows himself, the easier auto-training goes. Over time, self-esteem and stress resistance of the individual improves.

Stress factors

Factors that may be a cause for stress or their main cause.

• a person who causes antipathy;
• an event that recalls an old trauma;
• mistakes, due to lack of self-confidence, a person perceives them as a real disaster;
• thoughts due to mental disorders or phobias;
• words and thoughts.

Eliminating the causes will reduce the likelihood that obsessive thoughts will appear. Stress factors are individual in nature. They do not lend themselves to conventional classification: a person determines their significance by analyzing experience from the past. It is difficult to cope with factors that resemble serious psychological trauma: they return a person to the moment when he was defenseless.

Accompanying phobias force a person to change behavior: if previously he perceived problems normally, then internal fears make him afraid of the world around him. Serious mental disorders are especially dangerous at a young age: during the formation of the psyche, low resistance to stress develops pathologies and diseases.

Prevention

Psychocorrection of human behavior at any age is a multi-stage process. Prevention and prevention of a stressful state begins with awareness of the factor that triggers a strong psycho-emotional reaction. After identifying a stress factor, it is necessary to eliminate it from your life. You should not be afraid of changes, they will help the individual regain his former spiritual harmony. If a stress factor is only a pretext, and not the main cause of stress, then eliminating it will only reduce the strength of the psycho-emotional reaction. In such cases, it is necessary to work with thinking, beliefs and habits.

Psychologists advise setting life priorities. Separate what is meaningful from what does not require so much effort. In most cases, a stressful state occurs at work: it is work that is exhausting and does not bring moral satisfaction. In order not to constantly prevent stress, you should change your unloved job and find an activity that brings self-satisfaction.

Psychologists recommend spending more time on household chores and family. It is important to seek balance in work and family matters: disharmony is a favorable environment for stress. It is useful to take spontaneous weekends and get out into the countryside. New skills and knowledge will increase self-confidence, and problems will not seem so significant.

You shouldn’t hide your inner fears: you can find in them the reason why life doesn’t bring you pleasure. If a person is afraid of the unknown or the future, his self-esteem needs correction. Fear and stress are reactions when a person does not pay enough attention to mental health. Physical fatigue is the cause of stress, so you need to eliminate a fanatical attitude to business.

Stress is not considered a disease, it is a response to irritating factors. The impact can be positive or negative. Stress prevention is protection and solutions to emerging difficulties.

Stress surrounds a person constantly, becoming a common occurrence. A moderate reaction to it is beneficial; it allows you to always be on your toes. The human psyche suffers from incorrect reactions, becauselong-term exposure to negative factors provokes a nervous disorder that develops into. It causes serious overloads that reduce the body's defenses.

Prevention of conditions

Stress and its prevention is an area of ​​interest not only to psychotherapists and psychologists, but also to ordinary people. Frequent nervous overload provokes the appearance in a person of such qualities as increased anxiety, apathy, weakness, indecisiveness, and panic.

All this leads to exhaustion of the body and a significant decrease in immunity. To avoid such negative consequences, prevention methods should be used, because avoiding a problem is always easier than treating the resulting diseases.

Psychoprophylaxis is a system of stress management methods. They allow you to determine and find ways to relieve excess stress, thus preventing the onset of the stage of exhaustion.

What is a stressful and non-stressful lifestyle?

When choosing methods for preventing stress, you should understand what a healthy lifestyle is. On the one hand, factors that cause tension surround a person constantly. What is important is a person’s attitude to these factors, which determines his lifestyle.

A stressful lifestyle is characterized by the following indicators:

• conditions that can be called chronic (a person is constantly in one or more stressful situations;
• for a long period of time experiencing problems in interpersonal relationships related to family and team;
• he is not satisfied with the work, does not like it, does not bring satisfaction, but there is no opportunity to change it to a more interesting and enjoyable one;
• a person constantly lacks time, he is nervous and tries to solve several problems at once in a short period;
• experiences constant anxiety about upcoming events, which he initially evaluates negatively;
• presence of bad habits: poor diet, smoking, drinking alcohol, inactive lifestyle;
• fixation on one area of ​​life - social, family, career or complete loneliness;
• perception of surrounding people as enemies, rejection of relationships with the opposite sex, intrigue;
• finds it impossible to have a good time, inability to relax and enjoy a vacation or hobby;
• chooses a socially low role for himself and accepts it as a given, without trying to change anything;
• believes that life is very difficult, does not know how to approach various situations with humor, is too serious;
• meets all negative factors, stress, difficult and unpleasant situations passively, simply suffers silently, without trying to change anything.

The correct lifestyle is characterized as follows:

• a person allows himself certain periods when he can get a share of creative stress (at the same time, he always has escape routes that bring relaxation, help him get distracted, and see the situation from the outside);
• he knows how to defend his principles, rights, needs, and does this, treats everyone with respect, accepts this attitude towards himself (in relationships he remains calm and self-confident);
• is satisfied with his work, which brings satisfaction, gratitude and decent remuneration (has an incentive that helps to cope with high loads; knows how to combine periods of overload and rest);
• a person always tries to be in good physical shape, does not have bad habits, takes care of himself (spends energy rationally on those activities and areas that bring pleasure and satisfaction);
• tries not to participate in role-playing games, tries to be himself in any situation, freely expresses natural needs, desires, feelings, without trying to justify himself (avoids tense situations, knows how to manage time);
• knows how to find pleasure in little things, lives life to the fullest, including sexual life, enjoys it, and has a sense of humor.

To prevent and overcome stress, it is important to use self-regulation methods. They allow you to give a correct assessment of what is happening, improve resistance to nervous situations, and increase endurance.

Protection options

Medical professionals and psychologists have developed certain stress prevention methods that solve personal and organizational problems. The first include:

• leisure;
• self-control of behavior;
• competent organization of time;
• regulation of sleep and wakefulness time.

Prevention and overcoming of overvoltage includes the following individual measures:

• refusal to abuse food and alcohol;
• quitting smoking, which is the main factor in the development of tension;
• playing sports, regular walks, which promote the production of endorphins - hormones of happiness;
• setting aside time during the day for relaxation and meditation;
• organizing your time, determining proportionate responsibility;
• reduction, elimination of the causes of stress.

An interesting science about time management - time management - has shown its effectiveness.

Timely and sufficient rest is required. Individual prevention methods are the most important; a person can use them independently in the process of life.

Psychoprophylaxis and correction

Psychological correction of stressful conditions is carried out in a personal or group form. The main methods that a psychologist can use are the following:

1. Personality-oriented.
2. Cognitive.
3. Behavioral.
4. Musical.
5. Suggestive.

Psychocorrectional work with the person-oriented method is carried out with the client individually, in the absence of strangers, or in a group, with people interacting with each other. The main measures of psychocorrection used in this case are suggestion and persuasion.

Cognitive methods focus on the individual and his logical abilities. They are aimed at relieving stress, while the person actively participates in them, gets to know himself, his perception of life and the environment, and tries to change his attitude and behavior to an optimistic one in critical situations.

During behavioral correction, a feedback technique is developed in each situation that causes nervous tension in a person. The work uses verbal symbols and descriptions of situations, presentation according to a list that was developed in advance.

The idea is that a person imagines the situation for a few seconds, then gets rid of the resulting sensations through relaxation. After several treatments, the anxiety goes away, the person is freed from fears, and then a more complex situation is worked through.

During one correctional lesson, work is carried out with a maximum of 3-4 complex cases.

Musical methods involve the use of music to correct emotional abnormalities, mental disorders, movements, speech, and difficulties in communication. This is one of the methods related to art therapy. It is used in conjunction with other techniques.

The main component of any correctional work is suggestive methods, which include suggestion and confidential conversations. They force positive changes in the patient’s attitude both towards the psychologist and towards disturbing situations.

8 ways to prevent

A common type of suggestive methods is autogenic training, which is based on relieving nervous tension through relaxation and targeted self-hypnosis.

Prevention of stress in business communication and in adolescents

Prevention of stress in business communication is an important part of resolving conflicts that arise from the production process. Most often, the vertical relationship between manager and subordinate is affected, but conflicts between employees are also common.

To minimize nervous situations in the team in order to maintain labor productivity, anti-stress subordination should be organized. It is based on the implementation of the following methods:

• analysis of job opportunities and career advancement in a particular company;
• discussing work issues with colleagues and supervisor;
• establishing effective relationships between employees and managers;
• It is important to be able to reasonably refuse to do work that is beyond one’s strength;
• determining the complete clarity of the task being performed;
• discussing the impossibility of multitasking openly;
• short rest during the working day;
• analysis of the causes of failures in work;
• discharging negative emotions in acceptable ways, but not suppressing them;
• inadmissibility of mixing personal and business relationships.

Occupational stress represents a small part of all reactions affecting a person, although they have their own specifics. But the physiology of their occurrence is the same, which allows for their elimination to use general methods of prevention based on a person’s values, life strategy, and personal characteristics.

Preventing stress in adolescents is important. There are now many risk factors, and due to hormonal changes in the body, the phenomenon of stress during this period is very complex. Teenagers become quick-tempered, touchy, and their mood changes abruptly and frequently.

Teenage stress requires special attention from parents, teachers, and psychologists. A missed situation creates a risk of threatening development and adaptation. The main help should be provided in the family. It consists of creating a comfortable psychological environment, supporting the child, adequately assessing his capabilities and talents, and minimizing overload.

The best way to teach a child to cope with problems is the personal example of parents, their optimism, openness and trusting relationship with the child.

Prevention of distress

Distress, according to the terminology of physiologist Hans Selye from Canada, is tension that provokes negative consequences. According to him, a person needs stress, and in a completely relaxed state a person also experiences overstrain. Prevention of distress involves constantly maintaining a positive state.

To do this, there are a number of effective exercises that you should definitely include in your daily routine:

• morning routine, including warm-up;
• breathing exercises should be performed in the morning and throughout the day;
• gymnastics for the face.

Following these simple rules will help you maintain a positive attitude, which helps in the fight against overexertion.

It is important to know that people who experience strong anxiety about their importance, have selfish traits and communicate little with other people are more susceptible to stress. A positive mood is easier to maintain for a person who is ready to help others and is focused on success.

To successfully prevent distress, you should develop such traits as responsibility, the ability to be happy for others, honesty, trust in yourself and others, and sociability. This will allow you to avoid many problems and live a rich, interesting life.

Stress Prevention

You can and should protect yourself from conflict situations. Currently, the problem of psycho-emotional stress has become not only medical, but also social. The development of human society, unfortunately, often leads to the creation of conflicting social situations. They include military and economic conflicts, and environmental disasters. There is only one question - how to stay healthy in these conditions? I think that in our stress prevention center, which is headed by Evgeniy Antonovich Yumatov, they will give you a completely qualified answer. The center successfully develops special health protection devices that monitor various body functions, in particular the activity of the heart.

They can be customized for each person individually. If a person experiences tension, this device gives a signal about a malfunction of the heart. This means you need to change your mind and think about your health. There is also a “stress meter” that determines the relationship between breathing and heart rate. Unfortunately, our country has not developed a health care system at all. In fact, every person in his workplace should receive constant information about his health. This is a kind of diagnosis of a healthy, not a sick person.

Stress prevention must be based on science. Employees of our institute worked for many years together with students at the Chromatron plant in Moscow. It was there that the Sanatron system was developed, which allows you to record indicators of the activity of human organs during active work. It was measured at what cost it costs a person to achieve a particular result. Previously, special sensors were attached to the worker’s body, physiological indicators were taken, and then, using a computer, it was determined whether the person was working with tension or without tension.

Methods of dealing with stress.

Methods of working with your condition in a stressful situation

It happens that we are in a stressful situation and the outcome of business negotiations depends on our ability to “control ourselves” and not succumb to provocations from the interlocutor. Psychologist Natalia Rannala offers the following techniques for working with your condition, which are easy to perform after some training:

1. If possible, change your environment. For example, if the previous stage of negotiations ended with “heated” emotions, then it is advisable to conduct the next negotiations in another room or carefully think through the design of the existing “negotiation” room. If necessary, contact specialists.

2. During the break, rinse your hands with cold water.

3. Watch your breathing. If you want to remain cool and not emotionally involved, then the duration of your exhalation should be longer than the duration of your inhalation.

4. Pay attention to the objects around you, name them mentally as you exhale. Then it will be easier for you to convey to your counterpart the content of your thoughts in the most correct form. For some people with a “hot” temperament, psychologists recommend counting to 100 before starting to object to your opponent.

At first, it may not be easy for you to perform the listed techniques for working with your condition in situations of “pre-launch fever” and after stress. However, the main thing here is to develop a skill. If it is difficult for you to work on your stress alone, then you can contact a specialist - a psychologist or psychotherapist - for individual advice or take part in training at a seminar on a relevant topic.

A method of rationalizing an upcoming event.

To do this, you should imagine in as much detail as possible the situation that awaits you: where the event that worries you will happen, what you will wear, what you will say, what the interlocutor will wear, what he will say. In reality the details may not be the same, but that doesn't matter. As a result, your level of uncertainty will decrease and, as a result, the increased level of emotions that interferes with your work will decrease.

2. Method of selective positive retrospection (useful for those who often doubt).

Remember a situation in which you solved your problem and can be proud of yourself and your actions. Write down all the compliments you can give yourself. Now think, if you have already successfully solved a similar problem before, then there is every reason to believe that you will cope with this task just as successfully.

3. Method of selective negative retrospection.

Write down all your failures and analyze their reasons: lack of resources (if so, which ones), insufficient planning, etc. Try to take into account the identified errors when planning your actions in the future.

4. Mirror method.

At the moment of excitement, notice what position your body is in. Give him a pose of confidence. Changing your posture will cause changes at the physiological level (the body will produce less adrenaline), and your negative emotions will disappear or their level will decrease.

5. Method of detailed visualization of an unsuccessful outcome of a situation (ultimate amplification).

Imagine various possible outcomes of events, even the most unfavorable. Think about what you will do if your worst-case scenario comes true. Plan your actions for other outcomes in the same way. As a result, you will reduce the level of uncertainty, which usually provokes unnecessary emotions.