FROM stress and how to deal with it

Goals: 1. Identify the causes of stress.

2. Learn to identify and overcome stressful situations.

3. Master the methods of getting out of stress.

Equipment: 1. A poster with records of the causes of stress.

2. Paper, pens.

3. Tests to determine predisposition to stress.

Event progress:

1. Introduction to the problem:

It is unlikely that there were people in the world who lived their lives without stress.

The most powerful manifestation of emotions causes a complex physiological reaction - stress. The body responds to adverse effects of various kinds not only with a protective reaction to this effect, but also with a common, uniform, complex process, regardless of which stimulus acts on it.

Stress includes both physiological and psychological components. With its help, the body, as it were, mobilizes itself entirely to adapt to a new situation, activating nonspecific defense mechanisms providing resistance or adaptation. The positive impact of moderate stress is manifested in a number of psychological properties - improving attention, increasing a person's interest in achieving the goal.

Weak influences do not lead to stress, it occurs only when the influence of the stressor exceeds the usual, adaptive capabilities of a person. Stressors can be both physical and mental stimuli.

So, stress is divided into the following stages. The anxiety stage is a "call to arms" of physiological defense mechanisms. The result of their activity is the second phase - the phase of resistance (stability), in which the body's resistance increases, its reliability margin increases. Under the action of psychosocial factors, the sympathetic system prepares the body to fight or “flight”. If stress is caused by an illness, the production of antibodies directed to the affected area is enhanced. With successful resistance of the organism to the stressor, the second phase ends with the normalization of the state of the organism. If the forces turned out to be insufficient, and the effect of the damaging agent continues, the third stage of stress sets in - exhaustion, since no organism can be constantly in a state of tension.

Emotional stress is an integral part of our lives. Any event - both bad and very good - can cause stress. Let's make a reservation right away, below we will talk about stress caused by negative emotions. Its most common sources are political instability, destruction of ideals, loss of a job, threat of dismissal, rising prices, illness of a child, family troubles, and countless other events. The best tool for alleviating crises large and small is the physical and mental relaxation technique. The key to mastering it, says Dr. Powell of the American Institute of Preventive Medicine, is “the ability to view any change in life as an opportunity, a challenge or a blessing, not as a threat to the established order.” And there is simple tricks, helping to take advantage of this, at first glance, divorced from our conditions of advice.

It has been proven that stress is the cause of many diseases: rheumatoid arthritis, urticaria, stomach ulcers, hypertension, chronic back pain, ulcers, asthma, and some heart diseases.

It is generally accepted that the cause of stress is painful experiences that accompany any unpleasant event in our life, a difficult experience or loss: family troubles, conflicts with superiors, illness, injury, job loss, divorce, death of a loved one. But, oddly enough, events that bring joy can be the cause of stress: marriage, a desired pregnancy, admission or graduation from an educational institution.

Stress overtakes us when we have to change the mode or conditions of our work, change plans.

But why do any changes in our lives cause stress? First of all, because they often destroy the usual and comfortable order of life. Offering new situations concealing uncertainty in return. In the most direct way stressful situation will cause changes that reduce the time you can devote to rest and relaxation.

2. Causes of stress.

A. Work with a poster. Analysis and discussion of each cause of stress.

1. Much more often you have to do not what you would like, but what you need, what is your responsibility.

2. You constantly do not have enough time - you do not have time to do anything.

3. Something or someone pushes you, you are constantly in a hurry somewhere.

4. It begins to seem to you that everyone around you is squeezed in the grip of some kind of internal tension.

5. You constantly want to sleep - you just can't get enough sleep.

6. You dream too much, especially when you are very tired during the day.

7. You smoke a lot.

8. Drink more alcohol than usual.

9. You don't like almost anything.

10. At home, in the family, you have constant conflicts.

11. Constantly feel dissatisfied with life.

12. You get into debt without even knowing how to pay it off.

13. You have an inferiority complex.

14. You have no one to talk to about your problems, and there is no particular desire.

15. You do not feel respect for yourself - neither at home nor at work.

Probably not all causes of stress are listed here. Each person must independently analyze his condition and identify the causes of stress, possibly characteristic only for his body (from the point of view of his personal feelings).

B. Work with a test that determines the predisposition to stressful tension.

By answering the questions below (possible answers: “never”, “occasionally”, from time to time, “often”, “very often”), you can also determine whether you are prone to stress or not.

1. Do you often overeat? How much alcohol do you consume? Do you smoke a lot?

2. Do you ask yourself (at least sometimes) if life is even worth living?

3. Do you think that you are leading the wrong way of life?

4. Do you feel guilty when you do nothing at home - just relax, sleep, watch TV?

5. Does the upcoming change in life sometimes seem like an insurmountable obstacle to you?

6. Do you consider yourself a pessimist?

7. Do you feel like you have lost control of your life?

8. Do you feel tension in conflict situations at work or at home?

9. Do you feel hopeless if something doesn't work out for you?

10. Do you feel strong tension in the event of an emergency?

11. Do you defend your point of view from the attacks of other people?

12. Do you attribute failure to other people or some circumstances beyond your control?

13. Do you take responsibility for success or failure in your life?

15. Do you often have a bad mood?

Correct, honest answers to these questions will allow you to look at yourself from the outside, to re-evaluate your thoughts, feelings and some elements of your behavior.

And if it suddenly turns out that you answered “often” or “very often” to most of the answers, then you need to be extremely attentive to yourself, because stress, as they say, is within reach.

3. Analyze your stress

Now let's look at how you can discover and explain your body's reactions to stressful situations. That is how you can define your personal stress. Understanding your own stressful situation is extremely important:

firstly, the manifestation of stress in each person individually;

secondly, stress, as a rule, cannot have a single cause - there are always many such causes;

thirdly, you will be able to find the most acceptable way out of the situation.

The most proven method of self-analysis of personal stress is the stress diary. This method is simple, but requires patience. For several weeks - if possible daily - it is necessary to make simple notes in the diary: when and under what circumstances signs of stress were found. It is better to write down your observations and feelings in the evening after work or before going to bed, when it is easier to remember the smallest details and details. If you don’t make notes at the end of the day, then the next day, in everyday worries and fuss, you will forget when and what happened.

Analyzing diary entries helps you quickly and easily determine which events or life situations contribute to stress. It is the regularly recurring situations described in the diary that can cause stress.

It is useful to write down your feelings immediately upon the onset of acute stress, so that you can analyze them later in a calm and balanced state.

If we scroll through our own notes and try to systematize them, we find that some of the main signs of stress are repeated: irritability, inability to concentrate, forgetfulness, frequent sighs, goosebumps, muscle tension, “unsettled legs” (not sitting still) feeling internal heaviness, dry mouth, restless sleep, fatigue, an inexplicable feeling of fear, bad mood, depression, frequent headaches (especially in the back of the head), joint pain, lack of appetite or, conversely, overeating, constipation, palpitations.

By analyzing the records, it is possible to determine at what time of the day the malaise most often occurs, whether it occurs at school or upon returning home. By keeping a stress diary, you can find out for yourself what hinders us in life, what causes our personal stress.

The habit of negative thinking makes us see things worse than they really are, forces us to act to the detriment of ourselves. The more often we allow ourselves negative thoughts, the worse we feel and the more inclined to think about the bad. On the contrary, positive thoughts help you feel better and more confident, allow you to approach any situation constructively and act more judiciously.

Examples of negative thinking and some alternative positive thoughts(written on the board):

positive alternatives.

I am unable to do it. This is terrible! I'm too worried. I won't be able to do it.

I will still try to do it. The first pancake is always lumpy. We need to make one more try. But if I stop trying, I will surely fail.

Life is empty and meaningless.

We now have so many fruits of civilization that the medieval monarchs, having seen all this, would have died of envy.

I don't have any strength.

Instead of drowning in tears, you need to do something interesting business. What I want to do right now.

When I get angry, nothing can stop me.

From now on, whenever I get angry, I will wait until I calm down and only then try to do something.

I'm so nervous! This is terrible!

There's nothing wrong with me being a little worried. It doesn't affect anything at all.

I can’t be here anymore - I’m trembling all over, I’m sick.

It will take two minutes, but then it will be easy for a lifetime

Nothing interests me anymore.

This is not the first time I have been in this state and I know that it will pass.

4. First aid for acute stress.

Every day, find a reason to laugh a little.

If we suddenly find ourselves in a stressful situation (someone angered us, scolded us, or someone from the family made us nervous) - we begin to experience acute stress. First you need to gather all your will into a fist and command yourself “STOP!” To drastically slow down the development of acute stress. To be able to get out of a state of acute stress, to calm down, you need to find effective method self-help. And then in a critical situation that can arise every minute, we can quickly orient ourselves by resorting to this method of helping with acute stress.

How to help yourself in a stressful situation.

In an acute stressful situation, no decisions should be made. The exceptions are natural disasters when it comes to saving life itself.

Count to ten and only then return to the situation.

Take care of your breath. Inhale slowly through your nose and hold your breath for a while. Exhale gradually, also through the nose, focusing on the sensations associated with your breath.

If a stressful situation caught you indoors:

• stand up if necessary, and excuse yourself and leave. For example, you always have the opportunity to go to the toilet or some other place where you can be alone;

  take every chance to wet your temples, forehead, arteries on your hands with cold water;

  slowly look around, even if the room you are in is familiar to you or looks ordinary. Looking from one object to another, examine them;

  look out the window at the sky, focus on what you see. When you are in last time is this how you look at the sky?

  having collected water in a glass (in extreme cases, in the palm of your hand), slowly, concentrated, drink it. Concentrate your attention on the sensations as the water flows down your throat;

  straighten up, put your feet shoulder-width apart and, as you exhale, bend over, relaxing your neck and shoulders so that your head and arms hang freely. Keep doing this for 1-2 minutes. Then slowly straighten up. Perform exercises carefully so as not to get dizzy.5. If a stressful situation caught you somewhere outdoors;

  look around. Try to look at things around you from different perspectives. Examine the sky in detail, naming everything you see to yourself;

  find some small object (leaf, branch, stone), and carefully examine it. Look at the object for at least four minutes, getting acquainted with its shape, color, structure in such a way that you can clearly imagine it with your eyes closed;

  if possible, drink water;

  follow your breath. Breathe slowly through your nose. After inhaling, hold your breath for a while, then also slowly, through your nose, exhale the air. With each exhalation, focus on how your shoulders relax and drop.

As a first aid, this is quite enough for yourself. A walk will not hurt either, in a word, any activity that requires physical activity and concentration, but, again, do not overdo it.

Some tips that can help get out of a state of acute stress.

1. Anti-stress breathing. Slowly take a deep breath through your nose; at the peak of inhalation, hold your breath for a moment, then exhale as slowly as possible. It's a soothing breath. Try to imagine. That with each deep breath and long exhalation, you partially get rid of stressful tension.

2. Minute relaxation. Relax the corners of your mouth, moisturize your lips. Relax your shoulders. Focus on your facial expression and body position: remember that they reflect your emotions, thoughts and inner state. It is only natural that you do not want others to know about your stressful state. In this case, you can change your “face and body language” by relaxing your muscles and taking deep breaths.

3. Look around and carefully inspect the room in which you are. Pay attention to the smallest details, even if you know them well. Slowly, without haste, mentally “sort through” all the objects one by one in a certain sequence. Try to fully focus on this "inventory". Mentally say to yourself: “Brown desk, white curtains, red flower vase”, etc. By focusing on each individual subject, you will be distracted from internal stressful tension, directing your attention to rational perception environment.

4. If circumstances allow, leave the room in which you have experienced acute stress. Move to another where there is no one, or go outside where you can be alone with your thoughts. Mentally disassemble this room (if you went outside, then the surrounding houses, nature) “by the bones”, as described in paragraph 3.

5. Stand with your feet shoulder-width apart, lean forward and relax. Head, shoulders and arms hang freely down. Breathing calmly. Fix this position for 1-2 minutes, then very slowly raise your head (so that it does not spin).

6. Engage in some activity - it doesn't matter what: start washing clothes, washing dishes or doing cleaning. The secret of this method is simple: any activity, and especially physical labor, in a stressful situation acts as a lightning rod - it helps to distract from internal tension.

7. Turn on some soothing music that you love. Try to listen to it, concentrate on it (local concentration). Remember that focusing on one thing contributes to complete relaxation, causes positive emotions.

8. Take a calculator or paper and pencil and try to calculate how many days you live in the world (multiply the number of full years by 365, adding one day for each leap year, and add the number of days that have passed since last day birth). Such rational activity will allow you to switch your attention. Try to remember some particularly remarkable day in your life. Remember it in the smallest detail, without missing anything. Try to calculate how many days this day of your life was.

9. Talk on some abstract topic with any person who is nearby: a neighbor, a friend. If there is no one around, call your friend or girlfriend on the phone. This is a kind of distraction activity that takes place “here and now” and is designed to force out of your mind the internal dialogue that is saturated with stress.

10. Do some anti-stress breathing exercises.

Now, having pulled yourself together, you can safely continue the interrupted activity.

One more trick. Try to switch to pleasant memories of today:

you heard today good news;

You kept your promises;

Someone has kept their promises to you;

Remember who gave you a compliment;

You managed to help someone who is weaker than you;

The ability to focus on pleasant events is a good defense against the damage caused to the body by chronic emotional stress.

Some ways to help yourself you need to know (they are given in the appendix)

Literature:

Evening L.S. "I deal with stress on my own"

Granovskaya R.M. "Elements of practical psychology",

Tigronyan R.A. Stress and its importance for the body

Horst Sievert "Personality Testing"

Chuck Folken "Psychology is easy"

"Psychological Dictionary", ed. Petrovsky E.G.

Vasyukov V. "ABC of the optimist"

Application

Examples of some relaxation exercises.

1. Lie still for about 2 minutes, eyes closed. Try to imagine the room you are in. First, try to mentally walk around the entire room (along the walls), and then make your way around the entire perimeter of the body - from head to heels and back.

2. Pay close attention to your breathing, passively aware that you are breathing through your nose. Mentally note that the inhaled air is somewhat colder than the exhaled. Focus on your breathing for 1-2 minutes. Try not to think about anything else.

3. Take a shallow breath and hold your breath for a moment. At the same time, sharply tighten all the muscles for a few seconds, trying to feel the tension in the whole body. Relax as you exhale. Repeat 3 times.

Then lie still for a few minutes, relaxing and focusing on the feeling of heaviness in your body. Enjoy this pleasant feeling.

Now do exercises for individual parts of the body - with alternating tension and relaxation.

4. Exercise for leg muscles. Tighten all the muscles of the legs at once - from the heels to the hips. For a few seconds, fix the tense state, trying to feel the tension, and then relax the muscles. Repeat 3 times.

Then lie still for a few minutes, completely relaxed and feeling the heaviness of your relaxed legs.

All sounds environment register in consciousness, but do not perceive. The same applies to thoughts, but don't try to fight them, you just need to register them.

The following exercises are identical to the exercise described above, but apply to other muscles of the body: gluteal muscles, abdominals, chest muscles, arm muscles, facial muscles (lips, forehead).

In conclusion, mentally "run" through all the muscles of the body - if there is even the slightest tension left somewhere. If so, try to take it off, as relaxation should be complete.

To complete the relaxation exercises, take a deep breath, hold your breath and momentarily tighten the muscles of the whole body: while exhaling, relax the muscles. After that, lie on your back for a long time - calmly, relaxed, breathing is even, without delay. You have regained faith in your strength, are able to overcome a stressful situation - and there is a feeling of inner peace. After doing these exercises, you should feel rested, full of strength and energy.

Now open your eyes, then close your eyes several times, open again and stretch sweetly after a pleasant awakening. Sit down very slowly, smoothly, without jerking. Then, just as slowly, without sudden movements, stand up, trying to maintain a pleasant feeling of inner relaxation for as long as possible.

Over time, these exercises will be performed faster than at the beginning. Later it will be possible to relax the body when needed.

How to relax muscles

It may sound paradoxical, but it is tension that can teach you to relax. As you tense and relax muscle by muscle, you will learn to experience the bliss of relaxation from the back of your head to your fingertips.

The progressive relaxation system allows you to achieve stress relief over time in a few minutes. Here are the exercises.

1. Sit in a chair and close your eyes. Hands on the armrests, hands down.

2. Breathe deeply and calmly several times.

3. First, just focus on the muscle group where you feel the tension.

4. Now command yourself mentally to “tighten” one after the other muscle groups in the following sequence for 5 seconds, and then command it to “relax” for 30 seconds.

Bend your elbows and wrists, clench your fists, then relax.

Press your back against the back of the chair. Relax.

Raise and stretch your legs. Relax.

Clench your jaws. Relax.

Close your eyes. Relax.

Press your chin to your chest. Relax.

5. Breathe slowly and deeply, eyes closed.

6. Concentrate on the pleasant feeling of relaxation, your body is now like a rag doll. Let your head drop to your chest, shoulders down too.

7. Imagine that a warm wave is spreading through your body.

8. Slowly open your eyes, now you feel refreshed.

Note: during the tension phase, do not hold your breath, do not strain the diseased part of the body.

Tell yourself to relax

Imagine that you are scratching a board with your nails or digging them into a lemon. Both will make you wince - such is the power of the imagination. It is on it that autogenic training is built. It is based on a series of commands spoken to oneself in order to evoke a feeling of "warmth" or "heaviness". The first sensation allows you to relax the muscles, the second improves blood circulation, because it allows you to relax the walls of the blood vessels. Here's how to do auto-training.

1. Choose a quiet environment, a comfortable chair, dim bright lights, close your eyes.

2. Start with right hand(if you are right-handed) or on the left (if you are left-handed). Slowly, let's silently command:

My arm gets heavy (three times for each arm);

My leg gets heavy (three times for each leg);

My arms and legs are heavy (can you imagine weights hanging from my arms and legs); the command is given three times;

My hands and feet are hot (repeat three times). The idea that you have put your hands and feet in hot water helps a lot here;

3. In conclusion, take a deep breath and say to yourself: "I am calm."

Don't be afraid to cry

Most people admit that after crying they feel better. Tears of grief, joy, or relief are a great way to get rid of stress.

The researchers studied the composition of tears and found in tears caused by an emotional outburst, two important substances: leucine-enkephalin and prolactin.

The first, according to scientists, may be a natural pain reliever that the brain produces in response to stress, tears cleanse the body of harmful stress products. There are no such substances in the tears caused by onions.

Resisting crying can be very detrimental to your mental state. By the way, it is possible that men have so many diseases caused by stress, precisely because they are taught from childhood that crying is shameful. If you feel like crying, cry!

Make fun of your worries

The healing power of laughter has always been recognized by doctors. Modern research prove that laughter improves blood circulation, digestion, helps the brain release endorphins - natural substances that relieve pain. Therefore, do not be surprised if the doctor advises you to take an aspirin and come to work in the morning with a new joke.

You need a daily dose of good laughter.

Try to view yourself and others through the "magic glass". Focus on funny or stupid things people do that make you mad.

Find time every day to read something funny, watch comedies or comedy shows.

If suddenly someone starts to be rude to you or tries to offend you, imagine him in diapers or sliders. Helps!

Try to decorate any meeting, report or other important event with a bit of humor. Humor creates an atmosphere of trust, helps exchange ideas and strengthen relationships between people.

But humor should be decent and not offend other people. Laughter at the expense of others is self-contradictory, it will not help you.

Don't be afraid to laugh at yourself..

Remember, he who laughs lives long.

Learn to take criticism

Are you very thin-skinned? Are critical remarks particularly difficult for you? We must learn to anticipate criticism, it softens the blow.

Why is criticism so painful for so many? Partly because it can be somewhat fair - you really are too slow, or too fat, or talking too loudly. Another factor is low self-esteem. If you have a low opinion of yourself, then you are more likely to take criticism to heart. If you are confident in yourself, then the comments of others easily bounce off you.

But, of course, criticism is almost always fair in some way. To soften the blow or weed out unfair remarks, ask yourself:

Maybe there is a dose of justice in criticism? That you hate to hear, because there is some truth? (Then the critique is worth thinking about.)

Have others criticized you in the same way? (It's time to learn from criticism then.)

Does the person who criticized you understand what he is talking about? (If not, the criticism can be easily dismissed.)

Is the criticism directed directly at you, or is it an expression of confusion, aggressiveness, or a bad mood? (If criticism is due to the critic's dissatisfaction, he should be pitied.)

Is there a difference in points of view on the problem hidden behind criticism? (If so, don't react like that.)

So, having answered these questions, you have decided that the criticism is fair. Then take steps to correct your shortcomings, or try not to repeat the mistakes. If you are convinced that criticism is groundless, forget it.

Five simple steps relieving constant feelings of anxiety

Anxiety is one of the most common complaints expressed by many people. There are many reasons for anxiety in life. But what is anxiety? It is a stream of feelings focused on fear: something bad is about to happen.

Psychologists have developed a simple program to reduce unmotivated feelings of anxiety. The main idea is to recognize that there are things that are really worth worrying about, but it is important to minimize the time when you are overwhelmed by anxiety as much as possible.

1. Identify your symptoms of anxiety, such as inability to concentrate, wet palms, or feeling like butterflies have flown into your stomach.

2. Set aside a special half hour a day to worry.

3. Write down on a piece of paper a list of issues that have been worrying you for a given period of time.

4. Use this half an hour to analyze the problems listed - there are problems that are beyond your power to solve, so there is no point in worrying here, there are problems that you need to find a way out of and you need to think about your actions for the future in order to avoid new difficulties - and take care of it.

5. If you find that you continue to think about things that disturb you at other times of the day, either persistently drive away these thoughts, or switch consciously to pleasant thoughts.

Slow down!

Most people place high demands on themselves. Trying to do a lot in a short period of time is the most common cause stress. When a person is constantly in a hurry to do a thousand things in a timely manner, doctors designate such a condition as a disease of haste. Emotional stress is an inevitable companion of such a lifestyle.

Here are some simple tricks for people who need to slow down the pace of life:

Leave your wristwatch at home on days when you don't have to be anywhere at exactly the specified time (say, on a weekend)

Try to do one thing, not several at the same time (for example, do not read the newspaper while eating, do not look through documents while talking on the phone)

Try to speak slower

Walk more slowly, people of your type tend to "run" even when they have nowhere to hurry

Be kind to others, smile, and do not run past in fear that you will be late and not have time

If you drive a car, do not try to drive faster than others

Learn to queue calmly

Schedule business meetings with 15-minute breaks between them: your brain and body need rest

In your daily routine should be time for rest

Find time to "smell the roses", that is, just enjoy the small joys of life. Returning from work, admire the playing kids, "chat" with someone else's dog.

How to manage your time

Time. We cannot create it, store it, sell it. We can only spend it. Each of us receives 24 hours a day, but there are people who manage to do everything they plan during this period. Try a few time-saving tricks.

1. Make a to-do list, list in it the absolutely necessary, and what you would like to do. Regularly note how much you have progressed, this gives a pleasant feeling of satisfaction.

2. Categorize all tasks: the most important - what needs to be done first, less priority - needs to be done soon enough, and, finally, what needs to be done when there is free time. Following this scheme, you will see how rationally you can use time.

4. Recognize the difference between activity and productivity.

Being active (let's say a lot of phone calls) doesn't mean doing everything. Productivity is the steps towards the chosen goal, as a rule, they give the result. Try to be as productive as possible, not just active.

5. Analyze the reasons for the loss of time. After a stressful day, remember what took you time and reduced your productivity: someone came to chat, a visitor showed up, you didn’t agree to meet him, you sat in a meeting that had nothing to do with you. Think about how to avoid such losses in the future.

6. Organize quiet time at work. Designate hours for visitors and hours when you are not to be disturbed. Close the door, turn off the phone, so you will have the opportunity to work for a certain time with concentration.

7. Like everyone else, you have your productivity ups and downs throughout the day. Plan your work so that the hardest part is on the ups and the routine is on the downs.

8. Recognize that you are not perfect. Of course, you need to try in any business. But you must firmly understand that no one can do everything perfectly. If you pay too much attention to details, you are wasting your time - in any business there is a main and a secondary. Remember your priorities.

9. Avoid indecisiveness. If you have "empty" time, ask yourself - what should be done now?

How to behave in crisis situations

If you find yourself in a crisis situation, then most likely you do not see the world in rosy colors. A person who is experiencing a serious blow of fate finds himself in an emotional abyss, but remember: you are not alone there.

The stress experienced by your psyche is directly proportional to your attitude to the crisis - you perceive it as a threat to the existing or as a challenge to fate, as a new opportunity for yourself or as a ticket to hell. Here are some skills that will allow you to survive a serious test with as few losses as possible.

Try to look at the future in a positive light. At least briefly remember how you felt when everything was fine. If people imagine themselves in a certain situation, there are sensations associated with it.

Learn physical relaxation techniques. If your body is relaxed, then the psyche cannot be in a tense state.

Try to be realistic when you describe to yourself or loved ones the situation you find yourself in. Avoid such emotionally colored words as "never", "always", "hate".

Live for today. Set goals for today, don't expect too much from yourself.

Do not allow yourself to drown in self-pity, do not refuse help. Love, friendship and social help- powerful tools in the fight against stress.

Remember that you are not alone. What you are experiencing now, others have endured and survived. So it will be with you.

Make stress work for you

Figuratively speaking, catch the dragons that torment you and eat them for dinner. Many people have overcome stress by refusing to become losers. They met the trials with their heads up. In other words, if you can accept a negative event (say, losing your job) as a need to take a positive action (find a better one), you can defeat stress as its weapon.

Try not to think of past events as defeat.

Treat stress like a source of energy. Treat every problem life presents as a challenge.

Ask yourself “What would happen here at best?” rather than “What would happen if things went the worst way?”

You need pauses, be sure to rest in between the struggle for existence.

You cannot be responsible for the actions of others, but you can control your reaction to them. Your main victory is a victory over your emotions.

Don't try to please everyone - that's unrealistic, you have to please yourself from time to time.

Draw a picture of your future and compare it to the short-term crisis you are experiencing today.

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Modern man often experiences nervous stress. What happens in our body at this time, why do we need stress. To understand how to overcome a stressful state, how to reduce its impact on our health, it is necessary to know physiology.

In my opinion, the general state of health of the body is most influenced by the psychological state of a person, his inner world, emotions, experiences. If a person is completely calm, often smiles, then he gets sick much less often, but if he is under pressure negative emotions, often experiencing stress, then diseases come to him more and more often.

Here's the key word, stress. How to understand what it is, because in order to fight something, you must first study your enemy, find out his strengths and weaknesses, and after that, take some action.

What is stress

So, stress is an adaptive reaction of the body to some external stimuli. That is, in this way, our body is trying to help us find a way out of this situation. With negative stress, a hormone called adrenaline is released, and with positive stress (yes, there is such a thing, for example, when you find out that you have won a large sum of money, or that she agrees), serotonin is produced. Well, positive stress is not very interesting for us, we do not want to deal with it so much as to experience it more often. But, negative, let's take a closer look.

What happens to our body when it experiences nervous stress

Of course, I simplified this somewhat by saying that during stress, only adrenaline is produced, because then a whole “cocktail” of hormones is produced, but the main one is adrenaline. Under the influence of adrenaline, approximately the same thing happens in our body as when nitric oxide is injected into the cylinders of a racing car engine. In more detail, then:

1. 1. Most of the vessels constrict
   2. Heart beats get stronger
   3. Blood pressure rises
   4. The pulse can both speed up and slow down
   5. The bronchi expand to increase airflow to the lungs.
   6. The intestinal muscles relax, there is no time for digestion of food
   7. Sphincters shrink - this is so as not to crap inadvertently
   8. Pupils dilate to see better in the dark
   9. In the liver, the production of glycogen, the fuel for our muscles, increases, respectively, the sugar content in the blood rises so that there is something to produce this very glycogen from.
   10. Due to the fact that the processes associated with the production of glycogen have sharply intensified in the body, its need for oxygen increases sharply, roughly speaking, the same thing happens that would happen if you approached the horizontal bar and pulled up on it the maximum amount possible for you once.
   11. A large number of platelets are produced sharply, which, together with vasospasm, can stop even severe bleeding
   12. Once in the brain, adrenaline increases our alertness, improves orientation in space, while at the same time causing a feeling of anxiety.
   13. With frequent and prolonged exposure, it reduces our muscle mass, and increases the breakdown of fats, which is why those who often endure stress are so thin and emaciated

What do we do when stressed

In a word, there is a complete mobilization of the body. This mobilization of the body occurs in such natural cases as blood loss, hypoxia, that is, lack of air, hypothermia, that is, hypothermia, and other conditions when the body believes that something threatens its life. Thus, the body tries to help us survive in a critical situation. In this state, we can run more than usual, jump to incredible heights, lift a huge weight, defeat a dangerous opponent, develop a very fast running speed, in a word, everything that could save the life of a primitive person, and which is practically not needed by a modern person.

It used to be that nervous stress acted on a person in this way - a person saw his enemy, received a dose of adrenaline, grabbed a club \ ax \ spear \ sword \ sword, killed the enemy, spent a lot of strength, sweated, adrenaline came out through sweat, sat down, calmed down, went go about your business.

And now, when the main cause of stress for us is either our bosses, or our finances, which are directly dependent on our bosses, that is, again, the bosses, this way of relieving stress, becomes ineffective. After all, in place of the killed, or crippled, head, a new one will come, even worse, because it will no longer be just a head, but the head of a prison. That's why we suffer from stress, in our modern society. Simply, our body cannot understand how this is so, an enemy (boss) has appeared, caught up with us fear and concern (this is what all courses and trainings for managers are devoted to, how to properly catch fear), and we, instead of joining in a duel with him, they are forced, on the contrary, to agree with him in everything, and to demonstrate an extreme degree of friendliness.