severe stress

The life of a developing person is arranged in such a way that new peaks and horizons are very often revealed precisely through stress and crisis. Development is always a sinusoid: then you are at its peak, and everything goes in the best way, then you are thrown to the bottom, and it seems to you that you cannot survive this.

The idea that development is such a smooth upward path is very pleasant, but utopian.

A crisis is a necessary process of growth and expansion of a person's mental capacity.

Without it, development, unfortunately, is impossible.

Look at your life: it certainly seemed from time to time that you would never endure some moments, but looking back from the present, you understand that everything is not so scary. This means that your mental capacity has increased, and you can now bear and experience even more.

In this article, we will not talk about how crises are needed and useful, but about that lowest point of the sinusoid, when it seems that you don’t need such a development, that everything is meaningless, the pain covers your eyes with tears, it’s hard to breathe from stress, and fear so paralyzes the body that you want to curl up and not get up, not talk, not move, and sometimes just die.

We all visit this point from time to time - this is an exam and a transition to a new level.

Such a state comes through different triggers: fired from work, parted with a loved one, disappointed in herself, lost hope, humiliated, caught in an injury, or just dead tired of fighting for her happiness and I want to spit and send everything to the devil.

This is such a test from life: how ready we are to go further, how determined we are in achieving our dreams, how much we really want to be whole and mature, happy and conscious.

And if at the point of crisis we decide to leave everything and fall, then we will roll back not even to the previous level, but much lower. No wonder they say: "The higher you fly, the harder it is to fall."

But sometimes, due to unbearable inner pain, we are already indifferent to what will happen next ... And here we make many mistakes, and fatal ones, which are then very difficult to correct.

Let's figure out how to survive the point of crisis, with the intention, instead of falling lower, on the contrary, to believe in yourself and rise from the ashes.

I will describe some psychological and energetic tips that will help you overcome the crisis and develop healthy habits of responding to such situations.

Give yourself time to feel

Don't run from your feelings, acknowledge them and live.

When we find ourselves in a painful situation, by any means we want to get out of there as soon as possible. At such moments, people are more likely to run to psychologists, dive headlong into work, switch to the life of children and girlfriends ... You can still surrender to religion and read prayers, or, in the worst case, drown the pain in wine. All this switches, helps to distract, but drives the pain even deeper into the subconscious, forming a fear of overcoming and development.

It is important to understand that pain comes to make us stronger and energetically wider - in the future, this width and depth will let in new opportunities.

Now I am doing choreography with a teacher in order to get a third education, and in the classroom this principle is very clearly visible: the choreographer stretches me to the extreme point of patience, when it already hurts unbearably, and fixes me in this position. I breathe, yell, cry, swear, but after a couple of minutes I find that the muscles are used to it, and it doesn’t hurt so much anymore. And then he stretches a few centimeters more, I again yell, squeal, cry and get used to it again. And in the next lesson, this stretching is already possible for me on my own with almost no pain, and we again take a new height.

This is the principle of development not only of the body, but also of the psyche, so if we immediately run away from pain, then we deprive ourselves of its useful revealing component, which means that this lesson will have to be repeated so that you can no longer escape.

Therefore, the very first thing we must do, and it will be very difficult, is to let this pain and these feelings pass through us.

Do not run to psychological practices, to girlfriends, to psychologists, but simply stop and give yourself time to feel this pain. It might take a day or two, that's fine.

Worrying does not mean deliberately winding yourself up, dramatizing, hypertrophying emotions, going into hysterics with shouts: “ I will never again...", - not at all. To experience is simply to let emotions be.

During these periods, feelings need to be allowed to manifest consciously, so it is very important to cry, howl, whine, wallow, tremble in horror and show everything that asks from the inside. It is this living that is the condition for expanding the energy capacity.

The worst thing we can do is to overwhelm ourselves with sedatives or "will" power. It is in moments of self-suppression that injuries and blocks are formed, which are then so difficult to get rid of. If there are children at home, and it seems to you that it is harmful for them, then this is a deep delusion: by suppressing ourselves and pretending, we teach children the same thing. Therefore, in this case, it is reasonable to voice the child: “ Mommy is very sick and sad right now. It's not because of you, baby, but I really need to cry so that I feel better, so that my mother smiles and rejoices again!»

Moaning promotes relaxation by engaging your entire body in a steady, rhythmic movement. First of all, since moaning requires deep, stable diaphragmatic breathing, maximum oxygen is delivered to all corners of your body. Moaning also produces powerful vibrations in your body that act like a massage from within. As you continue to moan deeply and become more and more relaxed as you do so, you may feel your moaning vibrate not only in your throat, but also in your stomach, chest, and sometimes even your sinuses. As a rule, physical relaxation is the state of the body in which it best begins to heal itself. Moaning is a very valuable tool for relieving pressure built up at work and in human relations if people have no other options or no choice.
(PhD Luis Savary)

It is also very important to express feelings as much as possible physically, crying and moaning are especially good helpers.

Crying relieves nervous tension. It turned out that “the so-called tears of pain remove catecholamines from the body - substances that increase the level of stress in the body. And yes, crying can help you relax. After a short energetic inhalation, a long exhalation follows - a similar type of breathing can be found in many Eastern practices. It helps lower blood pressure, slows down the heartbeat, and promotes relaxation. That is why, after prolonged sobs, a state of relief and euphoria comes.

The habit of holding back tears leads to internal tension and unmotivated outbursts of aggression.

Screams and groans during pain help reduce discomfort, as they affect the transmission of pain impulses from various organs of the body to the brain. Thus, as a result of crying, the level of pain decreases.

Connect your body

If the body is also connected to the experience of pain, then it will great help in dealing with stress.

Why is it important to connect the body? The field structures of our body and consciousness directly interact with the energy inside the body, and if we physically block our body, then at the energy level we break our field structures, and they can no longer function normally to attract well-being and our desires: they only strengthen and increase the energy of the pledged block, attracting the negative.

Therefore, it helps miraculously in living intuitive movement: to do what the body feels by amplifying it.

For example, you want to curl up and not move - you lie down and curl up as much as it is physically possible, to the point of pain in the muscles. After such an effort, a sharp phase of relaxation follows: the body cannot be at the peak of tension for too long. The body relaxes and the energy flows through it without forming distortions at the field level.

Or, for example, you want to sit down, take your knees and swing (a typical stress reaction: body swaying is an indicator of the movement of energy) - you sit down and swing, first at your own pace, then shrink and swing with a greater amplitude, until you feel full of it state.

Someone can stay in a stressful position in peak tension for an hour, and someone - only five minutes, everything is individual here. The main thing is to listen to your body and follow it. If you feel like walking, walk, don't force yourself to sit down and calm down.

The more body you connect, the more experiences will leave your head, the faster you will pass the peak of stress.

You know, there are two main types of people who experience stress. Some get hysterical, they yell, yell, run around the house, cry, fight in fits, and two days later they get on their feet and go on with their lives. The second type of people calmly meets stress, without showing any emotions, they courageously go through it, solve the main tasks, calm the rest of the participants in stress, look reasonable and adequate, but as soon as the situation is resolved, after a couple of days or weeks they have a microstroke, or turn gray hair, or the hormonal system goes to hell.

These are yin-type reactions and yang-type reactions. Usually the first type is women: "Oh my God, we're all going to die!" And the second type, most often, is found among men who silently solve problems. As you know, according to statistics, on average, men die ten years earlier than women.

IN modern world and women react in a yang way, restraining themselves, solving problems, but this only harms us.

Stress Management Rule #1: Give yourself time and the right to experience pain.

Breathe

The human body is predominantly made up of water, which, in turn, is 33.3% air. While we breathe deeply, energy circulates in the body, filling us with strength and life. A characteristic stress syndrome is short shallow breathing, which supplies oxygen only to the brain and heart in case of a life threat.

As a psychologist, I often see that people who have experienced severe stress, but have not been able to get out of it and have formed a trauma for themselves, very often barely breathe. Their breathing is almost imperceptible, quiet, barely alive. It debilitates us and supports our blocks.

Start breathing deeply. Your first attempts at deep breathing may break into crying, screaming, returning to pain, and this is normal, because this is how the block goes away. Dizziness is also a normal primary reaction, if you generally breathe shallowly all your life.

At least a couple of times a day, track how you breathe and move on to deep breathing. Deep breathing regulates the activity of the parasympathetic nervous system, causing relaxation: the heart slows down its rhythm, and the inner world is filled with peace.

Deep breathing also relieves tension from the muscles due to the uniform supply of oxygen, and the production of cortisol and adrenaline stops. At the level of the body and emotions, the state is replaced by a balanced one.

Do the usual things

Sometimes, in moments of stress, it seems to us that our life has been razed to the ground and that we will never live the way we used to. The severity of the crisis is that we can no longer live as before, but we still do not know how to live differently. Being in this buffer zone, it seems to us that our life has been completely turned upside down.

There is the magic of doing simple things that bring us back to the feeling that life goes on. Simple daily activities will remind you that life goes on.

Therefore, it is very important to return to your daily rituals - this will give the mind peace: brush your teeth, wash your hair, do makeup, brew your favorite tea, return to the gym, clean the house, go to kindergarten or school for a child.

Even if at first you do it mechanically, your mind will become calmer from the fact that it understands at least some of the events that will occur: “ Yes, I will wash my hair tomorrow, brush my teeth, put on a dress… Of course, I will not go to this job anymore / I will wake up without this man… But my life goes on!»

If there are no events on the horizon of the mind, it thinks that this is the end and we die. And this is the way to depression.

Get rid of trash

A rather strange recommendation from the point of view of psychology, but very understandable from the point of view of energy. The more unnecessary things, people, events are in your field, the more energy they draw on themselves, because we spend energy on connection with every thing and every event. Throwing away the excess means cutting off unnecessary energy connections and regaining your energy, which will help you get through stress.

Remember that state when the house is clean and there is nothing superfluous? It is immediately easier to breathe, strength, energy, motivation, a feeling of renewal come.

The less garbage, the more energy for your dreams, desires and overcoming. This also applies to unnecessary friends who may feel sorry for you, gossip, and collect heavy energy.

Get moving

Do not let yourself freeze for a long time, keep moving in the literal sense of the word. Leave your car at home and go about your business on foot. Walking turns on the adaptive functions of the body and helps to rebuild in accordance with the changes in life.

Walking, running, stretching, dancing, or just intuitive stretching will help you get back into your body.

Most of our problems are in the head, and when we return to the body, we begin to realize the surmountability and temporality of what is happening.

drink water

Stress causes dehydration and further worsens the state of the body and emotions. Be sure to drink water, because during times of stress, the body works in a special metabolic mode, and it needs support in the form of drinking.

There are a lot of stress hormones in the blood, and water helps to remove them.

Do not make efforts to harm

« I have to force myself to eat!»

« You have to force yourself to go on a date with someone else!»

« You have to force yourself to smile!»

All this will subsequently cause you only disgust and rejection.

If you can’t get involved in something in any way, and the body rejects it with all its might, then you don’t need to force it and mock yourself. Let the body starve, and the soul - to be cleansed by loneliness before future relationships. Otherwise, you will then have to heal from additional blocks, the most popular of which is Pierrot's smile. This is when a person, getting into a difficult emotional experience, laughs or talks about it with a smile, although it is clear that everything inside is torn from pain.

I have a huge number of clients who talk about the monstrous things from their lives and at the same time smile. When they have tears in their eyes, they smile. When they are in pain, they smile.

Someone might think that this is the quality of a strong personality, but in fact, this incongruence is simply scary for adequate people. Imagine: a person with a smile will tell you about the death of a loved one or about his shock in life ... This is also a repression trauma, and it is formed precisely by the installation: “ I won't show anyone how bad I am. I will smile!»

Any ambiguity only complicates life, and the clown mask takes a huge amount of energy.

Be Conscious

In stress, we really want to hide in the position of the victim, distort reality, lie to ourselves, convince ourselves of something to make it easier to survive.

For example, you can blame someone, look for someone to blame, say that life is unfair to you, justify yourself with your ignorance and weakness. Of course, this self-deception will save you for a while and will not be so offensive. But lies will alienate you from yourself, will form destructive scenarios inside you and destroy them later. Therefore, from the very beginning it is very important to remain aware and just live your crisis.

What does it mean to "keep mindful"?

This means dealing with facts, not speculation.

Yes, they fired me, yes, my husband left, yes, someone close to me left the body ... Yes, it hurts a lot, yes, my heart breaks, yes, it’s impossible to find a place for myself. But you don't have to say: She's prettier, that's why he left» / « I'm not so young, how is she!» / « I just don't need anyone...» / « He never gave me anything!" etc.

This, as you yourself understand, is a complete nonsense of mental self-pity.

Mindfulness is when we interact with reality, and not with rollers from our mind.

Being aware means being able to accept the past and relate to the present.

« Yes, in the past, this person was very valuable to me and brought a lot of happiness into my life, but now our relationship has become different, and it destroys my integrity, so I choose to leave! is sober thinking without depreciation.

Unfortunately, usually people devalue everything: “ Now I understand what kind of person you are, and II thought... but in fact, that's what you turned out to be!“So we cross out the experience of our past, its significance, which means that we will be forced to learn this again and go through it again. Therefore, try to interact with real things during stress, and not your phantoms and ghosts from your head.

One lost battle does not mean a lost war! »

If you have a stubborn character, then this is especially wonderful in this case - a powerful energy release occurs during a crisis, and if you say to yourself with stubborn persistence: “ Yes, this happened, but I will still be happy, create a family, I will get high and enjoy!', it will definitely come true.

If you have a big list of dreams, then it will support you a lot, motivate you. If these are real dreams and desires, they will not let you fall - on the contrary, they will fill you with energy to overcome difficulties.

Thank you and wish you well

The most powerful thing you can do to rise to the next level after a crisis is with those who hurt you! Imagine these people smiling and happy, full of life and material prosperity, with a smile on your face and all the blessings in earthly life.

With this practice, we write off on the subtle plane the root causes of the formation of new negative karma, we form field structures aimed at prosperity and abundance.

The energy principle of this practice is that what we radiate increases.

If we radiate this to low-frequency people, and they cannot accept this, then the energy forms for them the opportunity to expand to the required capacity through overcoming, and this energy of happiness and prosperity returns to you as a rebound.

If your stress is not related to certain people, then still find negative low-frequency people and wish them happiness.

In addition, it is very important to give thanks. Life does not give anything other than experience and wisdom, so any situation with the right review is always pluses. Learn to see the good even in the most difficult situation, thank God for believing in you so much that he gives such tests. Experiencing - it means that a great miracle is preparing ahead!

Believe in this and make it your basic life intention: " Everything that happens to me makes me happier, prettier, sexier and richer!- or whatever you like.

Remember, this won't always be the case.

Day will change into night, spring will be followed by summer, life will go on anyway.

And your task is to find your place in it and have fun!

Chronic stress can literally kill you. How to keep calm during long periods crisis situations When are you ready to break?

In 1983, cardiologist Robert Elliot began his article on coping with stress with the following words: “Rule number 1: do not kill yourself at work for small things. Rule number 2: all your work affairs are small.

While we tend to think of stress as something negative, not all stress is negative. Recent research by Elizabeth Kirby, a postdoctoral fellow at the University of Berkeley, has shown that short-term acute stress is actually good for us. During her research, Kirby found that short-term stress caused the brains of experimental rats to develop new nerve cells, which improved their mental abilities. Thus, short-term stress keeps our brain in good shape and allows us to better adapt to new situations.

On the other hand, exposure to chronic stress showed negative results. The same studies have shown that long-term (chronic) stress reduces the production of new neurons in the hippocampus, the area of the brain that is responsible for memory, thereby impairing our ability to remember. It has also been shown to damage the entire body, leading to the development of chronic obesity, heart disease and depression.

Real workaholics can only find ways to cope with their stress levels. Below are 5 ways, one of which may work for you:

1. Focus on the positive part and develop a sense of self-worth

Most often, we have little control over what happens to us, but we can completely control what we think about it. People who manage stress appropriately focus their mindset on things that are going well, regardless of the consequences. Focusing on the positive allows them to avoid being overwhelmed by stressful situations and feel pressured by events and points of view over which they have no control. Successful people don't spend a lot of time and energy thinking about what others think of them. They have strong feelings dignity, their destiny, they know what they strive for in life. They know that calmness and confidence depend on them, and this gives them the opportunity to accelerate and grow further.

2. Cultivate gratitude

In addition to a positive attitude, people who withstand constant pressure always know the price of small joys for which they are grateful for life. It could be Personal diary with thanks, and a quote on the wall that reminds you of good moments. Successful people always find reasons to be grateful and use this feeling when stress hits them with renewed vigor.

3. Find a way to unwind and recharge

Technology has taught us the mistaken idea that we need to be available 24/7. Successful people use technology, but do not become its slaves, periodically disconnecting from the Web and taking a break to replenish their strength. They keep a place and time on the calendar to engage in hobbies that have nothing to do with work, which they carefully cherish. Other people know about it and respect them free time. Successful people have a wide variety of skills, passions, hobbies, and side projects that they passionately pursue that take them away from the constant daily stress of the workplace.

4. Develop Communication Skills

Successful people never put all their eggs in one basket. Each of them has an excellent network of contacts and connections that they can rely on when needed. Multifaceted individuals have strong family, friendship, and professional ties that they can turn to during difficult times. They actively help others and can count on reciprocal support. Knowing about such a “support group” gives them a sense of security and gives them the confidence to take on tasks that others seem unable to handle.

5. Learn to see the long term

Think of a stressful situation that happened one, five, or even ten years ago. Do you remember how tense it was then? And what does she look like today? Remember the phrase "This too shall pass"? So, in a difficult situation, try to think of it as it will look like in a year or five, when its consequences are resolved and forgotten. Goals and aspirations help us to mentally look far ahead, beyond the horizon of current events, thus overcoming their pressure, remembering what difficult situations we found ourselves in and how we overcame them, calms us today and helps manage stress in difficult times.

Are you really stressed?

Specific actions

And if a friend during the day decides to visit you again, just repeat everything from the beginning.

Specific actions

Cry.

Did you know that according to statistics, the life expectancy of women is higher than that of men? And all because. That women regularly throw out emotions through tears. Rules modern society forbid men such manifestations of feelings, and very in vain.

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

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

If you do not start to act, then stress can develop into depression, and then, in especially severe cases, you can no longer do without professionals and medicines.

You need to gather all your will into a fist and adequately survive the stress until it turns into a real swamp of hopelessness. How to survive stress

Are you really stressed?

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

The first will be more likely to cause stress - prolonged exposure to an irritant.

Shock reaction to what happened. It manifests itself in increased heart rate, sweating, turning off the brain.

It may well be that the realization of the situation came to you a long time after what happened. This is quite normal - with strong stressful situations the body turns off the brain so as not to suffer great losses.

A person under stress is disturbed by a feeling of anxiety. It can be both unreasonable and arise due to the slightest problems. The cashier at the supermarket did not politely answer you and made a whole scandal out of this? Think about your state of mind.

Stress is evidenced not only by a decline in vital activity, but also by its rise. In conditions that threaten vitality, the body mobilizes resources, which is aimed at preserving life by any means. Pay attention to your condition. If you are as full of energy as ever, able to work without fatigue for hours on end.

Behind the rise, expect a decline in strength. It will come abruptly without warning. Remember that it will be much more difficult to survive stress in a decline than in an upsurge.

These conditions have similar symptoms and causes, but distinguishing them is quite simple.

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

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

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

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

Resilience is of the utmost importance. If it is at the proper level, then you have nothing to fear. With unstable nervous system and low resistance to stress, with any symptoms of stress, measures must be taken immediately so as not to take the matter to extremes. Learn how to get rid of self-doubt.

The following comparisons will help you better distinguish stress from depression:

Stress is nothing more than a reaction of the body, depression is a mental illness;

Depression weakens a person, reduces his ability to live. Stress in moderation is beneficial.

Anything that lasts more than a week can safely be called depression.

Stress is easy to get rid of, but depression often requires professional and even medical intervention;

In most cases, stress is accompanied by an increase in energy, and depression is accompanied by a breakdown.

Specific actions

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

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

Abstract yourself. Turn on a little imagination - this did not happen to you, but to someone else. You are nothing more than an observer. This means that your emotional experiences should be at a minimum level. Keep working, but act like a robot - complete your tasks with absolutely turning off any experience.

Learn to switch yourself. Usually, stress in the morning prepares for us a series of thoughts that create an atmosphere for the whole day. Come up with a ritual that is mandatory and expels all negativity from you. For example, you can clap your hands and say "Bad thoughts do not belong here, but I'll get down to business." And be sure to smile at the end of this event.

And if a friend during the day decides to visit you again, just repeat everything from the beginning.

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

Decide for yourself that you are fine. Answer any questions about your life only in a positive way. The main thing is to believe that everything is really good.

Learn to find the positive in everything, the only way you can survive stress. This is especially true of stress caused by a breakup.

In love dramas, people make two main mistakes: the first is an attempt to return a soul mate. Before taking action, consider whether it is necessary to resurrect something that has already “died”. Will the effort paid off? It is best to let everything take its course, and then life will put everything in its place.

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

Specific actions

Treat the breakup as an opportunity for self-development. Just imagine how much free time you now have and how much you can realize. Direct yourself and all your energy to work, study, new hobbies. Do you have a dream that you never had time for? Here is a great opportunity to make it happen!

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

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

Don't forget to smile! It is in the creation of a smile that the muscles take part. who are responsible for good mood and favorable vitality.

Salvation is in the routine. Oddly enough, but ordinary homework can be a great helper. Write yourself a plan of affairs for the day, daily increasing the load.

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

Praise yourself at the end. “I am a big / big fellow. Now my house is clean and tidy, everything has its place.” As in the house. So in the mind, everything should be put on the shelves.

Cry. Did you know that according to statistics, the life expectancy of women is higher than that of men? And all because. That women regularly throw out emotions through tears. The rules of modern society prohibit men from such manifestations of feelings, and very in vain.

Pets. Animals can easily help to survive stress. Pets, such as cats and dogs, sense that something is happening to the owner, and show their support by whining, meowing, or even poking at you with their paws.

If you still do not have a pet and you have decided to take such a responsible step, then do not hesitate to go to the nursery for homeless animals. When you save a little life from death, it will be grateful to you and devoted to the very end. Exercises to help you survive stress

Think after the incident all the way associated with the event. Where exactly did you make a mistake? Think about what happened before and during the gaffe. Maybe they are worth paying attention to? Analyze everything that happens from beginning to end. This will help you avoid this in the future. Learn how to get yourself out of depression.

Exercises to help deal with stress

Charge with emotions from strangers. Challenge yourself to greet 10 random passers-by with a smile or casual words. As soon as you get an answer, you will immediately understand why to do this.

Favorite hobbies will help to survive the bad. Do what brings you pleasure. Charge yourself with positive emotions that will push out the negative. Allocate time in your daily routine that you will spend only on what you want to do.

Learn to breathe properly. Breathing is the basis of life. Sufficient enrichment of the brain with oxygen will help you survive any event.

Rest. Relax your muscles, especially your facial muscles.

Allow yourself to think in any direction, develop any thoughts. No matter how ridiculous they may seem at first glance. And the most interesting, from what is born in the head, you can write down.

Free yourself. This can be done by getting rid of clothes. The feeling of nakedness gives freedom. You can, for example, do this before going to bed. Undress, take a deep breath, feel how easy and good you are. With such sensations, sleep will be stronger.

Imagination will help to survive stress. Imagine that everything that happens is just a dream. A little more and it will be over. Periodically breaking away from reality is useful, but do not flirt and do not lose touch with reality.

Make gifts. Get a couple of dozen trinkets and present them to people you like. This procedure will charge only positive.

Watch your mood - direct it in a positive direction every moment of life.

Remember that everything depends only on you and your desire.

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

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

If you do not start to act, then stress can develop into depression, and then, in especially severe cases, you can no longer do without professionals and medicines.

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

Are you really stressed?

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

The first will be more likely to cause stress - prolonged exposure to an irritant.
Shock reaction to what happened. It manifests itself in increased heart rate, sweating, turning off the brain.
It may well be that the realization of the situation came to you a long time after what happened. This is quite normal - in severe stressful situations, the body turns off the brain so as not to suffer large losses.
A person under stress is disturbed by a feeling of anxiety. It can be both unreasonable and arise due to the slightest problems. The cashier at the supermarket did not politely answer you and made a whole scandal out of this? Think about your state of mind.
Stress is evidenced not only by a decline in vital activity, but also by its rise. In conditions that threaten vitality, the body mobilizes resources, which is aimed at preserving life by any means. Pay attention to your condition. If you are as full of energy as ever, able to work without fatigue for hours on end.
Behind the rise, expect a decline in strength. It will come abruptly without warning. Remember that it will be much more difficult to survive stress in a decline than in an upsurge.

These conditions have similar symptoms and causes, but distinguishing them is quite simple.

Depression is a chronic disease accompanied by clinical symptoms ranging from changes in brain chemistry. The state of despair becomes normal and does not leave the patient for one second.

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

The following comparisons will help you better distinguish stress from depression:

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

Specific actions

Accept the situation and it will calm you down. Agree that there is nothing to return back. What happened, unfortunately or fortunately, is unchanged. All further actions must proceed from

A small stress mobilizes the body, activates the defenses, in small doses such an emotional load does not harm a person. But a long and strong traumatic factor has serious consequences. Health suffers, adaptive mechanisms and resources decrease, and it increases. How to recover after a hard experience? What to do when emotional shock does not allow you to fully live?

Causes and signs of severe stress

Strong emotional shock can affect anyone. Psychologists have developed a stress scale that includes the main traumatic categories. The first places on the scale are occupied by the death of a relative or friend, divorce and loneliness. In the last places are family quarrels, promotions and weddings. Even positive life events can cause increased stress.

The main symptoms of severe stress:

A person fixes on negative events. His thoughts are occupied with disturbing experiences, the experienced shock cannot be removed. simple ways such as physical activity.
Disturbed expression of emotions. A person is irritated, prone to outbursts of anger and rage, the symptoms of stress indicate a shattered nervous system. Some symptoms indicate a dullness of feelings, the inability to experience joy, orgasm, to enjoy life.
Interpersonal communication breaks down. After a trauma, an individual breaks off friendships, avoids communication, and strives for loneliness.
High intensity stress provokes the development mental illness. The risk group includes people who have experienced violence in childhood, victims of violent crimes and others. In this case, the symptoms are associated with a violation of adaptation. A severe shock is reflected in dreams and becomes a deep inner experience.
Abuse of alcohol, toxic and narcotic substances.
Suicidal thoughts.

Symptoms of severe stress are more acute in women and the elderly. In childhood, on the contrary, boys experience emotional trauma more painfully than girls.

How stress affects the body

The consequences of an acute experience also affect health. It can be difficult to relieve symptoms after stress, as a person turns to narrow specialists, but does not treat the main cause - anxiety. Basic on the body:

Increased blood pressure, headache, tachycardia.
After the experienced shock, the work of the immune system is disrupted, the protective functions of the body are reduced.
The consequences of stress are manifested in the form of diseases of the gastrointestinal tract. Heartburn, gastritis, stool disorders, constipation - this is an incomplete list of stomach diseases due to severe anxiety.
Women have symptoms of thrush, dryness and burning during intercourse. Some women have menstrual irregularities.
The skin is suffering. Eczema, itching, rash of unknown origin - these are the consequences after experienced stress.

Symptoms may indicate deep trauma, such as pain during intercourse after abuse. In most cases, people who have experienced a tragedy need psychotherapeutic treatment.

Stress Relief Methods

What to do in a situation of strong emotion?

First option - .
The second option is by contacting a doctor.

What methods can be used to relieve severe stress? Let's look at a few tricks.

Method of Dr. Vetoz. To streamline the emotional state and cope with anxiety, you can use imaginary generation. Close your eyes, begin to mentally draw the sign of infinity - a horizontal figure eight. Represent the sign on a black board, draw it with chalk.
Breathing techniques. It is easy to do the exercises, it is enough to understand the essence of proper breathing. For example, with severe anxiety, start listening to your breathing, track your inhalation and exhalation.
affirmative formulas. You can remove fear and nervous experience with the help of special formulas in the form of a positive phrase. It is worth pronouncing it to yourself in a situation of unexpected shock. Example: "Stop. I'm calm" or "Stop. The fear is gone."
Switch from problem. You can get away from negative thoughts after an experienced trauma by switching to another activity. Exercise stress, singing aloud, active dancing, running in the morning, breeding ornamental birds. Any active activity will help relieve stress. Immersion in yourself is dangerous, negative thoughts will interfere with life.
meditation techniques. Teaching oriental practices is effective. It is pleasant to do meditation, it calms, relaxes, relieves anxiety.
Massage, acupuncture, leech treatment. You can relieve stress with the help of non-traditional methods in combination with additional treatment.

What to do if the above methods do not help? Try to resort to prayer, faith saves in many difficult situations.

Video:"How to Deal with Stress"

Methods of treatment

Severe effects of stress must be removed with the help of a specialist. The doctor will assess the general condition, select the treatment, help recover from strong experiences, and relieve the symptoms. The main treatment includes a combination of psychotherapeutic techniques and medications. The approximate program includes the following procedures:

Doctors' examinations. Therapist, physiotherapist, cardiologist and others.
Consultation of a psychotherapist, designation of the course of work.
Appointment of tests according to indications.
To relieve the effects of stress, you should regularly attend classes with a psychotherapist. Work can be done individually or in a group.
Therapeutic relaxation gymnastics. It should be done regularly, then the effect will be long-lasting.
IN drug treatment includes prescribing anti-anxiety medications. It can be a sedative based on herbs, for example, "Persen" or a sedative based on chemical components, for example, "Afobazol". Potent drugs are prescribed only by a doctor, based on the patient's condition.
In maintenance therapy, therapists must include proper nutrition, vitamin complexes, observance of the daily routine.

To remove the consequences after an emotional shock requires a long work. Treatment can be supplemented with complex programs, which include herbal medicine, coniferous baths, shower-massage and other methods.

You can deal with the effects of severe stress, modern techniques allow you to remove the alarm qualitatively and in a short time. But work on the treatment of tension should be done regularly, without abandoning the proposed methods.

Psychologists warn: if it is wrong to experience stress, then it is fraught with psychosomatic diseases, chronic fatigue and even panic attacks. Stress cannot be avoided, and it is not necessary if you develop a constructive reaction to them and learn how to benefit from stress. How? Read the recommendations of a professional coach, trainer, consultant for effective personal development Yulia Melnikova, www.bestcoach.com.ua.

What is stress

In society, something negative is accepted that happens to a person. In fact, the founder of the theory of stress, Hans Selye (Canadian physiologist, MD) called stress a non-specific reaction of the body to any demand. That is, any change in conditions that requires is stress. In this case, the change can be caused by both negative and positive factors. These changes become negative when there are too many of them and the body does not have time to adapt to them. For example, chronic stress at work, when a person is in a nervous and tense state for months, causes exhaustion of the body. Positive stress (positive emotions, meetings with friends, etc.) is also stressful for the body, but it is useful and necessary. Moreover, stress is necessary for survival. As our body adapts to environment, he becomes stronger, more resilient, more survivable. In this sense, avoiding stress is not even helpful.

Stress or trouble?

We can say that simple tension develops into stress in the usual sense of the word, when this tension lasts too long. A person constantly adapts to the environment due to the deep energy of adaptation. If it becomes too much, this energy is exhausted, and then any minor annoyance becomes stress. And there is no such classification by which it would be possible to separate stress from minor trouble, because each person reacts to the same factor in different ways, depending on how ready he is to adapt to the environment. Based on the fact that this threshold is purely individual, it is important that each person replenishes his deep energy of adaptation, so that he always has an internal psychological reserve that determines the ability to adapt, respond to changing factors, but not feel discomfort.

Ways to respond to stress

The response to stress can be positive or negative. - this is when a person perceives some factors as a challenge. For example, difficulties at work can be perceived as an opportunity to learn something, and some kind of trouble as an opportunity to correct one’s behavior in the future. With a negative reaction, a person hides in a "shell" and tries to brush aside existing problems. He loses heart, thinks that everything is bad with him, becomes depressed, etc. It is the negative reaction that most often leads to further problems. After all, when a person tries to close himself off from existing emotions, they are not lived through, remain with the person and ultimately lead to psychosomatic illnesses. This is why when a person is under stress, it is very important to be positive and constructive. Of course, stress is different, and not everyone can be dealt with at the snap of a finger. However, a positive and constructive attitude will help you deal with stress as easily as possible.

How to deal with stress constructively:

Be aware of your emotions. sometimes happen severe stress, unpredictable and uncontrollable events (job loss, crisis, divorce, death or illness of a loved one, etc.). In this case, the only thing that a person can control is his reaction to the situation. And since a person is always better in control of what he understands, it is very important not to deny his emotions, not to drive them far into a corner, but simply to deal with them. For example, if there was a loss of a job or a large amount of money, it is important to understand your emotions: what exactly in this situation causes you the most discomfort? What causes the most inconvenience?

Go in for sports and relaxation. The human body does not live separately from the brain. Stress is experienced in the brain, in the hypothalamus. The hypothalamus, in turn, "charges" the entire hormonal system to release certain hormones (adrenaline, norepinephrine, cortisol, etc.) in order for a person to run or fight, as his ancestors did millions of years ago. But since we no longer run like Neanderthals, but our hormonal system has not changed, we need this system to unload. And we have no other way to relieve this tension than sports or relaxation.

It is important to focus on the positive things in life. So we, roughly speaking, in our subconsciousness lay the filter through which we look at this world. No wonder there is a saying "rose-colored glasses". To a man in love, the world seems beautiful. Everything is in our power. And if we tune in to the good, we ourselves are kind and bright, stress will threaten us much less.

Tatyana Koryakina