The good news for those who struggle to cope with daily stress at home and at work is that there are available ways get rid of constant anxiety and anxiety. As a first aid, the author of a new book on stress advises using simple exercises acupressure. It is also in our power to change our reaction to stress, for this we need to understand the work of the adrenal glands.

Any stresses that we attribute to our emotional state - such as anxiety, low self-esteem, or a violent reaction - are actually related to our physiology. These so-called "false feelings" are due to a deficiency in the brain chemical reaction able to maintain resistance to stress. However, such conditions can be quickly corrected by changing your physiology.

I asked Harvard University integrative medicine specialist Sarah Gottfried, MD, how to stop feeling like a failure when you can't live every moment of your life like you're a superhero. She suggested a new mantra: "These are my adrenals, they are not me." According to Gottfried, we should stop blaming ourselves and trying to jump above our heads, and instead we should "think about our biology."

Stress and the adrenal glands: how does it work?

Up to 70% of people who report stress actually suffer from some degree of adrenal imbalance (the organs that produce the hormones responsible for your response to stress). Under conditions of chronic stress, our body goes through three stages, which are characterized by varying degrees of imbalance of the adrenal glands and, ultimately, their depletion.

At the first stage we accumulate additional energy to cope with stressors. After the first release of adrenaline, the adrenal glands begin to secrete cortisol, which initially - and in small quantities - is our source of strength and endurance. In the right amount, cortisol helps metabolize food, fight allergies, and reduce inflammation.

But if the state of excessive excitement does not stop, the adrenal glands begin to secrete too much adrenaline and cortisol, replacing our neurotransmitters responsible for good location spirit, namely serotonin (a source of self-confidence and optimism) and dopamine (a source of pleasure). When cortisol circulates chronically in the body, it begins to stimulate inflammatory responses and can cause the diseases it was originally supposed to protect against. Accordingly, signs of disease or infection appear.

Hand position: touch the “knuckle” of the middle (third) finger with your thumb. Then move your thumb toward your palm until you feel a "soft" indentation or small dimple. The pressure should be moderate. By pressing this point, you help regulate pressure and reduce anxiety.

Exercise 2: Confidence Point

To stimulate a state of confidence, try tapping on the “confidence point.” By pressing this point, you send a signal that reduces internal emotional stress, stimulating a state of calm. Place your hands in the appropriate position for at least 30 seconds before a speech, presentation, or any other time you need a boost of confidence.

Hand position: place the thumb of either hand on the side index finger between the first and second joint. Apply light to moderate pressure.

Exercise 3: Breathing Technique to Release Fear

You can teach your body to let go of fear. Energetic exhalations stimulate the PNS, contributing to calmness. I used this claustrophobic breathing technique to make it easier for me to live in New York, where crowded subways and elevators are an integral part of life.

Breathing technique: take vigorous breaths in through your nose and out through your mouth, concentrating on each inhalation and exhalation. As you exhale, forcefully throw your hands forward, as if you are pushing something away from you that you do not like. Then, as you inhale, return your arms to your chest in a straight line, elbows pressed to your sides. Exhale sharply through your mouth, throwing your arms out again. Repeat one more time.

Hand position: join the tips of your thumb and forefinger and raise your hands in front of your chest, palms away from you.

Duration: start by doing this exercise for one minute, gradually work up to three minutes. When doing the exercise for the first time, you may feel slightly dizzy - just stop if you feel discomfort.

Exercise 4: Hand positioning to stimulate the search for solutions

For effective solution problems, you must be confident in your abilities and listen to your intuition. The following hand position can be used to activate the brain center for problem solving. This position helps to focus attention on the point on the forehead, which corresponds to the approximate location of your epiphysis and is located at the intersection of the left and right hemispheres. This point is access to the “general brain thinking”. In some spiritual and physical traditions of yoga, it is considered the "third eye" - the intersection of intuition and wisdom.

Hand position: connect the tip of your thumb right hand with the tips of the second (index) and third (middle) fingers. Place the "top" of this triangle about 2.5 cm from the point on the forehead, which is about 2.5 cm above the point directly between the eyes. At the same time, in the same way, connect the tip of the thumb of the left hand with the tips of the second (index) and third (middle) fingers. Place the "top" of this triangle at a distance of about 2.5 cm from the point on the forehead that will correspond to your "intuition".

I have always wondered who the dentists are treating and the hairdressers are cutting / painting. That is, it is clear that both those and others do it with colleagues. Their selection criteria were interesting. It was especially interesting, who is treated by the most professional dentist? It's the same story with psychologists. also has tips.

But if psychologists take turns complaining to each other, they will not get the desired relief from stress, because it turns out to be a vicious circle. How do they get rid of this sticky and unpleasant condition? Seventeen ways from seventeen professionals!

Physical

Tony Bernhard prefers to relax with the help of physical methods, stimulating the parasympathetic nervous system (part of the autonomic nervous system in which the nerve nodes are located directly in the organs or on the way to them). There are several ways to do this, such as breathing from the diaphragm.

Tony's Favorite Method: With a light touch of one or two fingers, run over the lips. Parasympathetic fibers are scattered over the surface of the lips, so touching them stimulates the nervous system. This gentle gesture helps to achieve an immediate sense of calm in the mind and body.

Sofia Dembling prefers walking fresh air. natural light has an incredibly calming effect on her. She does this in almost any weather - sun, clouds, snow, light rain. The only thing that can stop her is the pouring rain. During walks, she tries to tune in to the presence here and now, observes what is happening around her - the shape of the clouds, the rustle of trees, lawn mowing, children on the playground. This walk-meditation helps to recover and relieve excess stress.

Mindy Greenstein prefers deep breathing and an old Jewish saying that she repeats like a mantra:

You can't control the wind, but you can set the sails.

In any stressful situation at the very beginning, take a few deep breaths and repeat that you cannot control absolutely everything, but at least you are able to control yourself and your reactions.

L. Kevin Chapman believes that the most effective tool for dealing with stress and anxiety is progressive muscle relaxation (MPR) method. It is excellent in combating somatic symptoms associated with chronic anxiety and many other physiological symptoms (such as gastrointestinal upset).

What is progressive muscle relaxation? This technique was developed by the American scientist and physician Edmund Jacobson back in the 1920s. It is based on a very simple principle - after any tension, the muscle relaxes. That is, in order to completely relax, you need to tighten all the muscles.

The doctor has developed about 200 exercises for all muscle groups (including the smallest), but modern direction uses only 16 muscle groups. I think we will cover this method in more detail in a separate article.

interpersonal

Susan Newman considers the most effective method stress relief conversation with friends. But only with those who really share her interests and experiences with all their hearts. They will always listen and support. And sometimes they can offer really interesting options for dealing with the cause of stress.

Behavioral

Barbara Markvey advises not to rush to immediately switch to problem solving mode. Whenever you feel the need to act faster, this is a sure sign that you need to slow down and think hard.

Lynn Soraya believes that you need to learn to sit quietly and listen to your inner feelings. It helps you get to know yourself better. Knowing yourself is the first step to managing yourself and your stress.

Amy Przeworski I advise you to always make time for yourself. During this period of time, you can only do what you want, and not your job, family, friends or a sense of duty requires you. This will help reduce stress, increase productivity, and increase feelings of happiness and contentment.

Nancy Rappaport. When you're at your limit, you start pushing yourself even harder instead of admitting that you're running out of energy and do the opposite - give yourself a break.

And again Tony Bernhard advises to slow down by 25%, whatever you are on this moment not engaged if you feel that things are bad.

Whether you're cleaning your house, surfing the web, or running errands, slow down your pace as if you're moving like you're on videos that play in slow motion. And you will feel the stress slipping from your body and mind.

Stephanie Sarkis advises to relieve stress through sports and try to periodically introduce new elements to diversify activities.

Art Markman believes that music is a wonderful tool for dealing with stress. Put on your headphones and listen to music that will help you mentally transport yourself to a different, more pleasant place. And if you have the opportunity, learn to play some musical instrument and include it in your list of exercises to combat stress.

I think this is a great chance for those who have always dreamed of learning how to play something, but still couldn't find the time and money for it. Now you even have a special excuse that will help calm your conscience and the toad - you spend money not on stupid things, but on your health. The doctor prescribed you instead of playing on the nerves of others, to play the piano;)

cognitive

Way Meg Selig consists of several steps. The first one is identifying the source of stress. That is, the source of stress is you yourself or caused it. external stimuli? If the stress is caused by an external situation, she tries to talk to others about the help she needs. If that doesn't work, then she sets boundaries.

If it turns out that she herself is the source of stress and she herself painted this dramatic picture in her head, then she tries to talk to herself and sympathize with herself in this internal conversation. Meg believes that the more compassion she surrounds her negative thoughts and emotions with, the easier it is for her to let them go and move on.

Susan Krauss Witbourne believes that even if you can't change the situation that was causing the stress, you can change how you react to it. Even in the most unfavorable situation at first glance, you can find something positive and even funny. You can look at this as a new test, thanks to which you get new experience and learn from your mistakes.

Fran Vertu believes that we should always remind ourselves that we are doing our best in the circumstances to solve the problem. And he advises to practice flexibility in decision-making so that you can take advantage of opportunities for change.

Michael Jay Formica Reminds me that there is only “here and now”. If you fill your cup with regrets about the past and worries about the future, you simply won't have room for anything else. You end up just robbing yourself of the joy in every breath that you are blessed with. Empty your thicket - if you are safe at the moment, nothing can harm you until you yourself allow it.

Scott Mcgrill relieves stress by focusing on what surrounds it. For example, he may concentrate on the surrounding colors and shapes of the objects that currently surround him. This helps to switch attention from "hot thoughts" and cool down a bit.

Alice Boys at the first sign of stress tries to catch herself when she is in rumination mode. Thinking in a bad mood prevents you from making the right decisions. People believe that rethinking the situation will eventually lead to a solution to the problem. But actually it is not.

If you find yourself immersed in painful thoughts about your difficult fate and why life is so unfair, stop thinking and switch to something else.

For example, take a walk in the park, chat with a friend, or take a couple of laps around the stadium. The latter helps a lot to get rid of the negative - tested in practice!

“Life is a comedy for those who think and a tragedy for those who feel,” said Finnish writer and journalist Martti Larni. And what kind of life would we choose?

Each of us during the day there are various small troubles that make us nervous. Fortunately, the big ones that make us nervous don't happen all that often. However, the inability to calm down and the daily stay in an excited state will end sooner or later.

Anger, resentment, dissatisfaction, indignation, indignation and other similar feelings turn us on to such an extent that we immediately want to break something, kick, or even hit someone. And not everyone manages to keep themselves from such a temptation.

And even if later you have to regret what you have done, the tension subsided, the person calmed down. The former feelings that forced him to explode are replaced by remorse, regret, tears. Some people in stressful situations grab a cigarette, a glass, or “jam” stress, emptying the refrigerator.

Is it possible to calm down in another way, without damaging your own and health? Psychologists believe that it is possible, and offer to use several recommendations.

1. Treat nervous tension or stress consciously

To do this, you need to learn more about the mechanism of stress.

The very word “stress” has entered our everyday life relatively recently. By it, we usually mean increased psychological stress in response to exposure adverse factors. It is unlikely that any of us thought about what happens in our body at the moments when, for some reason, we start strong.

Briefly, this can be described as follows: in response to a stressor - a stressor, a small gland called the pituitary gland, which is located at the base, connects the hormonal system to work. The thyroid gland releases an increased amount of a hormone called thyroxine - and we become irritable and agitated. The adrenal glands produce adrenaline - the hormone of anxiety, due to which the metabolism rapidly increases, activates the cardiovascular system, increased heart rate. They also secrete the hormone norepinephrine, which prepares the brain and body for a response to an irritant and adapts the body to stress.

Thus, at the moment of strong nervous tension, a command comes from to bring the whole organism into tone, and this is provided by the hormonal system. Thanks to hormones, physical activity increases, muscles tense up, because in case of danger, which is signaled by stress, a person must either attack or run away.

That is why he cannot calm down quickly. The body first needs to “work out” the stress hormones. The words of others like “Calm down immediately!” make him even more angry.

2. Use, “work out” stress hormones will help physical activity

During physical exertion, physical discharge occurs: stress hormones that have managed to develop in response to a stress factor are “burned out” and at the same time hormones of happiness are produced - endorphins. That's why with nervous tension it is worth doing a few intense exercise. If time permits, you should go to the gym (they say that strength exercises will be the most effective in this case), swimming pool, jogging, walking. And even wash the windows or clean the apartment.

To relieve nervous and muscle tension, you can do several gymnastic exercises:

Reaching for the stars

Stand up straight, put your feet shoulder-width apart. Taking a slow deep breath, we stretch our arms up and stretch as if we want to reach the ceiling. As you exhale, lower your hands;

Stretching your shoulders

We occupy the same starting position as in the first exercise, only we put our hands on our shoulders. At the moment of inhalation, raise the elbows of the hands as high as possible, and throw the head back. On exhalation, we return to the starting position;

Grab your legs

We sit on a chair, we press our legs to ourselves. The toes are on the edge of the chair, the chin is between the knees. We wrap our arms around our legs and press them to the chest as tightly as possible. After 10 seconds, we sharply weaken the grip;

These exercises should be repeated several times. They relax the muscles of the shoulders, back, neck.

A great stress reliever is sex. During intimacy, endorphins are released - hormones that have an effect on the nervous system healing effect and promote emotional release.

Physical exercise not only allow you to calm down, but also develop stress resistance. Nordic walking with sticks, swimming, cycling, etc. are ways available to everyone for the prevention of neurosis and stress.

But what to do if you need to relax quickly?

3. Do breathing exercises

Breathing exercises will help restore emotional balance.

Slow inhales and exhales

Within 4 seconds, we slowly inhale the air, hold our breath for 5-6 seconds and exhale slowly for the next 4 seconds. We repeat this exercise up to 10 times;

Breathe belly

We take a sitting position, slightly raise the chin and take a deep slow breath, first filling the stomach with air, and then the chest. We hold the air for a few seconds and make a slow exit, first releasing the air from the chest, and then we draw in the stomach. We repeat 10-15 times;

We inhale and exhale alternately through the left and right nostrils.

We take any relaxed posture and close our eyes. Close the left nostril and inhale through the right, holding the breath. Then close the right and exhale through the left. Then we do the opposite exercise. We repeat it several times.

4. Resort to aromatherapy

You can "run away from stress" with the help of some essential oils. They are sold in pharmacies and it is quite possible to keep them just in case in your desktop, purse and at home. If necessary, a few drops of anti-stress oil are applied to the temples or wrists.

Relieve nervous and muscular tension, restore energy and improve mood oil of orange, lavender, mint, lemon balm, cedar, bergamot.

To create a peaceful atmosphere in the apartment, a ceramic aroma lamp is useful, in the side hole of which a tablet candle is inserted. Pour 5-10 ml of water into the upper part of the lamp, where to drop a few drops of your favorite anti-stress essential oil (4 drops of oil per 10 sq. M of the room).

5. Use folk remedies

Strengthen the nerves will help herbal infusion of thyme. Put a tablespoon of thyme in a jar, pour 0.5 liters of boiling water, cover tightly and leave for 40 minutes. We divide the resulting infusion into three servings and take them throughout the day.

6. Meditate

People underestimate the importance in relaxing the mind and body. It seems to some that this is not serious, to others that this activity is exclusively for those who practice yoga. And yet, its mental health benefits are supported by numerous scientific studies.

Let's try to calm the nerves with the simplest meditation: just sit down as we like, close our eyes and focus our attention on one thing for 10 minutes, for example, on an account, on a candle flame, trying not to be distracted by any other thoughts. As time goes by, it will become easier and easier to give a short respite to your nerves in this way and to calm your mind.

7. "Feed" your nerves right

During nervous tension, the body especially needs nutrients, and especially protein, vitamins E, A, C and B vitamins. For example, during severe stress, the body's need for vitamin C increases 75 times!

With their shortage, stress resistance is significantly reduced, because they are necessary for the normal functioning of the pituitary gland. Thus, the ability to overcome nervous tension depends to a large extent on how complete our nutrition is.

8. Develop the right perception of any situation

Situations where it is impossible not to worry and not be nervous do not happen so often. Usually we do it for nothing, not noteworthy. Remember: “It doesn't matter what happens around me. The important thing is how I feel about it ”- and we will try to treat troubles philosophically.

Today we will talk about how to get rid of stress in natural ways.

According to studies, stress causes numerous health problems, weakens the immune system and increases the likelihood of cancer. (one )

Today, it is a real scourge of modern society. For example, in the United States, 70% of adults experience stress or anxiety on a daily basis.

Being under stress, a person does not feel happy and calm. There is a feeling of constant struggle and anxiety. As if you are spinning “like a squirrel in a wheel” and life passes by. Being preoccupied with our own problems further exacerbates the situation and creates a vicious circle.

In this article, you will learn why you should not look for "magic pills" and a cure for stress and what you need to do to be more calm and stress-resistant.

Why you shouldn't drink and eat stress?

Often, during times of stress, we are drawn to something harmful: sweets, fast food, alcohol, or even drugs.

By trying to relax in this way, we greatly increase the risk of developing an addiction to what we consume. It has been proven that those who drink down stress and difficulties in life are more likely to become alcoholics.

The more often we do this, the more habit and dependence is formed on this substance as a lifeline. As a result, it becomes more and more difficult to deal with stress without an object of dependence. Eating stress with harmful foods, a person loses health and gains extra pounds. Using alcohol, drugs or even some drugs, drug addiction appears.

Remember: the greater the emotional connection with a harmful product, the faster and stronger addiction is developed. Therefore, no substances are suitable for strategic stress management.

1. Move more

It may sound somewhat contradictory, but controlled physical stress helps fight mental stress.

It is known that physical activity stimulates the production of endorphins and normalizes cortisol levels. All this helps not only to reduce stress levels, but also to improve mood.

So, studies show that physical activity helps reduce stress, get rid of chronic fatigue, reduce symptoms of depression and improve brain function. ( , 3 )

Any physical activity is suitable, the main thing is that you personally like it and be regular.

It can be: running, playing sports, gymnastics, yoga, walking, hiking, swimming, etc.

2. Get enough sleep

Improving the quality of sleep helps with reducing stress, improving memory, alertness and mood. (four )

American scientists believe that most Americans would be happier and healthier if they slept 60-90 minutes more than they sleep now. (5 )

In a dream, the nervous and hormonal systems are restored, right job which is critical in dealing with stress.

• Most people need 7-9 hours of uninterrupted sleep every night. A shorter or, conversely, a longer duration can give us a feeling of weakness and drowsiness.
• It is important to follow the routine every day. Even on weekends;
• Don't rely on sleepovers on weekends. Get rid of the habit of sleeping 4-6 hours on weekdays and 10-12 hours on weekends. This is bad for the quality of sleep and health in general.

3. Massage

Research supports the effectiveness of massage for stress reduction. (6)

How to relieve stress with massage? If it is not possible to visit massage rooms and asking other people, you can do the massage yourself. Massage your neck, muscles of your arms, legs and face. During the procedure, try not to think about anything. Concentrate on the sensations, you will feel what your body needs. This will give an additional psychological effect.

4. Aromatherapy as a stress reliever

The use of natural aromas helps to relax and calm down. According to research, they also reduce anxiety and improve sleep quality. (7 , 8 , 9 , 10 )

For these purposes, natural essential oils are perfect, which can be added to aroma lamps or diffusers.

All essential oils have different properties, but when it comes to stress, you should try the oils of lavender, vetiver, bergamot, sandalwood, rose, geranium and frankincense.

Such oils can also be used for massage or simply rubbed into the skin.

5. Use supplements and herbs. Natural cures for stress

Melissa

A relative of mint that has an anti-anxiety effect. (eleven )

Green tea

Contains active ingredients, antioxidants and the amino acid L-theanine that help fight stress and depression. (12 )

However, you should not abuse it, because, among other things, it contains caffeine, which, at high doses, can further stimulate the nervous system and tension.

Ashwagandha

Or Indian ginseng. In Ayurvedic medicine, it is used in the fight against stress and anxiety. (13 )

Omega 3

One study showed a 20% reduction in anxiety with omega-3 supplements. (14)

Chamomile tea

Used to calm and relax. The study found a positive effect on sleep and digestion. (fifteen )

Lavender

One study found that when inhaled, the scent of lavender produces a relaxing and sedative effect. But lavender can not only be used as aromatherapy, but also added to tea. (16 )

Passiflora (Passionflower)

Also known as the passion flower. Can be used as a tea. One study found that passionflower may be as effective as drugs in treating anxiety disorders. (17 )

Valerian

Can be used for anxiety and insomnia, but not more than 30 days in a row. (eighteen )

Please note that the effectiveness of additives can vary greatly between different people and conditions, so don't think any stress supplement will help you. Also remember that any substances, even herbal ones, may have side effects and contraindications. Therefore, before using, consult your doctor.

6. Read

Reading is a great way to deal with stress. It helps to calm your mind and distract from everyday worries.

According to scientists from the University of Sussex, even 6 minutes of reading can help reduce stress levels by 68%. (19 )

The type of literature you read also plays an important role. Obviously, reading news or professional literature is less effective than reading entertainment and fiction. It is important that your consciousness, albeit not for long, is carried away to another world. And for this, fiction is best suited.

7. Be an optimist

It is important to understand that it is not the problems themselves that create stress for us, but our attitude towards them.

Psychologists have found that pessimists and optimists have about the same problems, but the latter cope with them better. This is precisely because optimists try to look for the positive in everything and concentrate less on problems and negative aspects.

By learning to shift your focus and look for victory in defeat, you can significantly increase your resistance to stress.

8. Master the breathing practices

During times of stress, our breathing speeds up. For the brain, this is a signal of danger, so it increases the production of adrenaline, which further increases stress and does not allow us to calm down.

By controlling and slowing down our breathing, we will help the brain and nervous system to calm down a bit.

You've probably heard what it means to "breathe in your belly." This is deep diaphragmatic breathing, which ensures the full circulation of oxygen in the lungs. This breathing helps to stabilize the heartbeat and blood pressure. (20, 21)

In moments of great stress, take a comfortable position, close your eyes and breathe as slowly and deeply as possible. Try not to think about anything and fully concentrate on the process.

These breathing and mindfulness techniques have been shown to not only help reduce stress and anxiety, but also improve overall well-being, mood, concentration, and sleep quality. (22, 23, 24)

9. Be organized

Not being able to plan and manage your time creates excess stress. Such a person has constant chaos in his head, he does not remember what and when it was necessary to do and how to do everything.

The first thing to do in such a situation is to start a weekly journal or start using some application.

Enter all your personal and work affairs, meetings and reminders into it. This will allow you to better understand what exactly you need to do today and what tomorrow. Plus, there will be no constant feeling that you are not on time or could forget something important.

Also, the level of stress is also affected by the order in your home and on your desk. Strive for minimalism. Get rid of old and unnecessary things, items and souvenirs. Make your workplace as simple and convenient as possible good prevention stress.

10. Learn to say "No"

Don't take on too much. The more commitments you have, the higher your stress level.

Usually those people who cannot say “No” have a lot of obligations. Trying to please everyone and be good, we only make things worse for ourselves.

Learn to politely refuse if you feel that this request weighs on you. In order not to offend the person, explain your refusal or offer Alternative option or other time.

11. Make time for your hobbies

Nothing reduces stress better than your favorite hobbies and hobbies. Completely immersed in a pleasant process, you can forget about everything and give your brain a break from problems.

Often we feel sorry for wasting time on a hobby precisely because of the lack of time. However, stress makes us less efficient, so spending time on a hobby will return it in the form of increased efficiency and good mood.

12. Understand your surroundings

It has been proven that the less social and friendly ties a person has, the greater the risk of depression and anxiety. (25)

But not all relationships are good for us.

Pay attention to the emotions that arise when you communicate with specific people.

Out of necessity or habit, we sometimes communicate with those who cause us negative emotions and stress. Communication with such people should be reconsidered or minimized. You do not have to be a garbage pit where all the negativity and complaints pour out.

And, on the contrary, communicate more often with those people who give you positive emotions and optimism. Support and motivate you. No wonder they say that "the environment is responsible for 50% of our success."

Relatives are of particular importance. family relationships. Does your partner help you be happier and calmer, or is it a source of additional stress?

It is important not to confuse cause and effect here. It's one thing if, for example, your husband is an alcoholic or beats you, and another if you just get annoyed at every occasion and blame your spouse for all your sins. In the second case, perhaps you yourself are the cause of your stresses? Always be honest with yourself.

13. Befriend Your Oxytocin

Warm relationships with loved ones and friends stimulate the production of the hormone oxytocin, which has an anti-stress effect. (26)

Even more oxytocin is released with pleasant bodily contact. Therefore, never refuse touching, stroking, hugging and sex. (27, 28)

This is known even to chimpanzees, who often hug relatives who are under stress. (29)

Continuing the theme of animals, it is noteworthy that even playing with pets increases oxytocin for a person. (thirty )

And watching aquarium fish in itself relieves tension and stress.

13. Keep a diary

Journaling for even 20 minutes a day has been scientifically proven to help people improve many aspects of their lives. And not only reduce stress levels, but also increase immunity.

In addition, keeping a diary will help you better understand yourself, your emotions and inner motives. (31)

An even greater effect can be achieved if you often focus on positive things and gratitude in your diary.

Even if you write about what worries and angers you, try to find something positive in this situation at the end of a separate block and thank you for the good that is in your life today.

This will help you shift your focus towards the positive and in your daily life.

14. Listen to soothing music

Listening to calm music has a good anti-stress effect and improves the quality of sleep. (32, 33)

This helps to reduce heart rate and blood pressure, as well as the production of stress hormones.

Scientists also talk about the positive impact of music on the psyche.

One study found that just 20 minutes of a concert improved well-being by 21%. This figure is an order of magnitude higher than, for example, yoga classes or walking the dog.

There is also a 25% increase in self-esteem and feelings of closeness to other people. And mental stimulation is increased by 75%.

Regular concert attendance increases happiness, self-esteem, productivity, and self-satisfaction.

15. Observe the regime of work and rest

Psychotherapists are well aware that workaholics are more prone to stress.

Constant mental stress greatly depletes the nervous system. And if you do not give her time to recover, then stress, nervousness and irritability will appear.

There is a folk wisdom: "Who does not rest at will, will rest under duress" (meaning a hospital bed). You should not bring yourself to such a state. In addition, lack of rest greatly reduces efficiency and performance. Therefore, if your task is to do more, then it is simply necessary to rest.

And it's not just about weekends and vacations. Even during the day, you should definitely take breaks and be completely distracted from work.

The ideal break is a walk outside or moderate physical activity.

Also remember the rule: for every working hour there should be 15 minutes of rest. This is in addition to an hour break in the middle of the day. To make it easier to follow this rule, install the Pomodoro application on your smartphone, which will notify you of the start of the rest and work session.

16. Avoid Caffeine and Stimulants

Abuse of coffee, tea, energy drinks and other stimulants of the nervous system cause sleep problems and put a lot of stress on the nervous system. All this ultimately increases the level of stress in our lives.

And finally...

I hope these 16 recommendations have given you an understanding of how to get rid of stress. The main points: observe the regime of work and rest, relax more and change your attitude to stress factors. Especially if they cannot be avoided or changed. This is the basis of stress management, which will give good results in the long run.

However, remember that often low stress resistance may be due to hormonal disorders and lack of vitality. And if you want to seriously “pump” your hormones and increase your energy levels, I recommend you. In it, I will tell you what specific steps you need to do right today in order to get a quick effect.

Treatment of stress: what methods help get rid of symptoms and consequences?

In a frenetic pace modern life stress haunts a person constantly. But what lies behind this common concept? Today, it is customary to call stress any emotional upheaval, painful experiences, the bitterness of unjustified hopes. However, the medical interpretation of the term is much narrower - far from every fear, pain or disappointment is stress.

Not all people who have undergone a powerful emotional attack break down, lose their vitality and fall into a depressive state. At the same time, true stress is destructive and dangerous to health. That is why it is so important to recognize it and start treatment on time. Let us consider in more detail how to distinguish stress from nervous tension, what consequences this phenomenon entails and how to deal with it.

Stress or no stress: that is the question

An accurate description of stress was compiled 80 years ago. The Austro-Hungarian biologist Hans Selye pointed out that stress is a complex of adaptive reactions of the body to the requirements presented to it due to the influence of factors that led to a violation of homeostasis (the body's ability to maintain a constancy of the internal environment). In other words, it is tension that causes a combination of external, usually unfavorable, factors.

A stress factor can be any change in a person's habitual life. Emotional upheavals often provoke not only external circumstances, but also a subconscious attitude to specific events. The death of a close relative, a break with a loved one, trouble at work, lack of confidence in the future, a frantic pace of life and constant time pressure - all this can unbalance. The reasons can also be "internal" in nature: poor nutrition, deficiency of minerals and vitamins, disorders in the endocrine and immune systems, allergies. Nervous stress is much deeper than ordinary excitement, it is a physiological reaction of the body to exposure, which has specific symptoms, phases and consequences.

American psychiatrists Thomas Holmes and Richard Rey, based on large-scale studies, compiled a table of the stressfulness of life events. On the top line with a score of almost 100 points - the death of a spouse. On the second - 78 points - divorce. On the third - 65 points - parting with a partner. Thus, ending a relationship with a loved one has a stronger effect than imprisonment(63 points), death of a relative (63 points), serious illness (53 points).

With adverse effects, the pituitary gland begins to actively produce adrenocorticotropin. This hormone, in turn, affects the adrenal glands, which are the producers of "stress hormones" - cortisol, norepinephrine, adrenaline. There is an increased production of glucose, cholesterol, fatty acids. A person's blood pressure rises and the heart beat increases. In small doses, it is even useful - stress stimulates activity and encourages action.

With prolonged stress, the level of cortisol in the blood is constantly overestimated. This causes hypertension, thyroid problems, and an increase in blood glucose levels. Gradually lose bone strength, tissue begins to break down, suffers the immune system. A signal is constantly sent to the brain about the need to store fats, there is a craving for sweets, starchy foods and fatty foods, and an increase in body weight occurs. Although the reverse clinical picture may also appear, leading to a lack of appetite and physical exhaustion.

Unfortunately, not everyone can immediately recognize the onset of chronic stress. The first sign of a problem is insomnia. Later, other symptoms appear. A person loses the ability to adequately respond to stimuli. For no apparent reason, he becomes enraged or breaks into tears. The ability to concentrate is lost, important details fall out of memory. Gradually lost interest in work and entertainment. Frequent headaches and incessant anxiety are not ruled out. The risk of serious diseases increases. The cardiovascular system and the gastrointestinal tract suffer to a greater extent. Ulcers, hypertension, angina pectoris, stroke and even oncology - all these are real consequences of a long stay of the body in a stressful state. Therefore, it is important to detect the problem in time and start treating stress before it begins to destroy the body.

Types and phases of stress, or is it far from mild anxiety to depression

Medical practice divides stress into two types: eustress (positive form) and distress (negative). In the first case, the body's vital resources are mobilized, followed by vigorous activity. In the second - Negative influence on the somatic and mental health of a person. The psycho-emotional sphere of a person is upset, which entails a severe depressive state.

Hans Selye, mentioned above, identified three stages in the development of stress:

1. alarm- stage of anxiety. The body reacts to stress factors, anxiety increases, self-control weakens, self-control is lost. Behavior often changes to the exact opposite: a seasoned person can become aggressive, and vice versa. Possible exacerbation of psychosomatic diseases: gastritis, migraine, ulcers, allergies. The duration of the phase is individual - from several days to many weeks.
2. The stage of resistance, or resistance. Occurs if the stress factor continues its impact. The body's defenses are ready to give an instant rebuff to the irritant. At this stage, a person is able to recognize that he is in the grip of stress, and choose effective method fight him. Diseases in the second phase usually disappear, but in the third they appear with a vengeance.
3. stage of exhaustion. Physiological and psychological mechanisms defenses have been exhausted. The person feels tired and empty. Anxiety reappears, but it no longer leads to the mobilization of internal reserves, and the patient is unable to take any action on his own. Following anxiety, fear and panic develop, pathological psychosomatic conditions appear that require urgent treatment.

Psychologists say to avoid stressful situations impossible. The more we try to live quietly and calmly, ignoring problems, the more vulnerable we are. Instead of “running away” from emotional upheavals and upheavals, it is necessary to learn to control oneself, to develop the ability to self-regulate. A person must be able to restrain himself, be patient, suppress internal "explosions", then there is a chance not to suffer from severe stress and depression.

Nevertheless, each person has an individual scenario for the development of stress and behavior in a situation of emotional shock. The frequency, form and type of reaction can vary significantly. Someone experiences stress regularly, finding the strength to deal with them on their own. And someone from the first time experiences the full force of painful manifestations, needing outside help. It is generally accepted that in the first two stages, a person can overcome anxiety and stress without medication. It is necessary to eliminate the factor that caused emotional discord, reconsider the way of life, resort to trainings and methods of psychological relief. It will not be superfluous to contact a specialist who can prescribe herbal preparations, vitamins, and dietary supplements. In the third stage, medical support is needed. Treatment for long-term stress is likely to be complex, with antidepressants or tranquilizers.

We treat stress without drugs

Non-drug methods are the first thing to start with in the fight against stress. These include:

• Psychotherapy. The psychotherapist identifies the factor that caused stress, determines the depth of the problem and the body's reserves to withstand the situation. The therapy combines different techniques. Usually this is a confidential conversation, during which the doctor can set up experiments, drawing the patient's attention to his feelings, fears and experiences. As a result, a person must look at various situations and life in general from an angle that allows one to see the possibilities of choice. This forms the desire to create the most comfortable conditions and avoid stressful scenarios. Hypnosis also belongs to this group.
• Relaxation, training. Relaxation helps to reduce the psychophysical activity of the body in the waking state. There are many relaxation techniques: breathing-relaxation training, autogenic training, progressive muscle relaxation and others. In the process of exercising, the patient's muscle tension decreases, arterial pressure, the heart rate calms down, which allows minimizing bad influence physiological stress. Trainings are aimed primarily at relieving emotional stress, for example, by reducing the significance of problems, fighting fear through humor, etc.
• Physical activity. Physical activity allows you to naturally “utilize” excess adrenaline. With long sessions (more than half an hour), “hormones of joy” - endorphins - begin to stand out in the body. The type of sport and the number of workouts are selected individually: from walking in the fresh air to active work in the gym.
• Lifestyle correction. This is a prerequisite for recovery. Change must come in all areas. This is the consumption of natural products, and reducing the amount of alcohol, and the fight against excess weight, and a full-fledged regime of work and rest with going to bed no later than 23 hours.

Therapy with natural antidepressants should not be underestimated. Human body has a huge potential, he is able to overcome stress, if only a person himself realizes the need for this. For example, in the event of parting with a loved one, one should not fill the pillow with tears around the clock. You need to throw out aggression in sports, master breathing techniques and yoga, devote time to caring for your body, communicate with new positive people, travel, etc. All this gives a tangible effect, coupled with pharmacology, which underlies the treatment process.

Pharmacotherapy for stress

In a situation where it is not possible to cope with the manifestations of stress, the feeling of fear and anxiety increases, the condition worsens, the right decision would be to seek professional help and treatment. The psychologist, if necessary, will refer you for a consultation with a psychotherapist or neurologist for specific appointments.

Spectrum medicines wide

• Vitamins, homeopathic remedies and dietary supplements. These are the most "harmless" drugs that have a minimum of contraindications and side effects. Homeopaths prescribe for stress Argenticum Nitricum, Aurum Metallic, Gelsemium- 6 or 30 consecutive dilutions active substance in a ratio of 1:100. Multivitamin complexes are indicated for frequent stress. This is due to the acceleration of anabolism and an increased need for vitamins, without which protein biosynthesis is impossible. These are B vitamins: B 1, B 2, B 3, B 6, B 12. In contrast to stress, the body begins to actively produce the hormone serotonin, which causes a feeling of calm, well-being, happiness. Serotonin synthesis requires the amino acid L-tryptophan. It has a beneficial effect on sleep and reduces cravings for fatty and high-calorie foods. Under stress conditions, L-tryptophan is recommended to be taken additionally in the form of a dietary supplement.
• Drugs with concomitant sedative action. These are the familiar "Valocordin", "Corvalol" and similar products based on phenobarbital and vegetable oils. Used as a sedative to help with sleep disorders, anxiety, agitation, and tachycardia of unspecified origin. Well tolerated, rarely have side effects, although with prolonged use they have a toxic effect on the liver. Therefore, they are contraindicated in pregnant women and patients with impaired kidney and liver function. This group also includes nootropics - drugs that are neurometabolic stimulants and have a specific effect on the nervous system. They increase the resistance of brain neurons to damaging factors, stimulate mental activity. A well-known representative is Piracetam, which is prescribed for depression, memory loss, demoralization, apathy, etc. Another drug for treating anxiety and stress is Glycine. It has a similar effect, in addition, it improves mood and normalizes sleep.
• Herbal medicines. In their composition - herbal remedies with the addition of chemically synthesized substances. These are mild sedative preparations based on extracts of St. John's wort, mint, lemon balm, hops, passionflower, etc. The most famous are Novo-Passit, Persen, Nervoflux. They are not addictive and do not provoke life-threatening conditions, even with an overdose.
• Prescription drugs. This group includes medicines that have a strong effect on the body, so it is strictly forbidden to use them uncontrollably. These are antidepressants prescribed by a psychiatrist. The course of treatment with them can reach several months. The most common serotonin reuptake blockers. They are prescribed for the treatment of prolonged stress and depression, including severe cases, to reduce feelings of anxiety, melancholy, lethargy. Strictly according to the prescription, the so-called heavy tranquilizers of the benzodiazepine series are also released. They have anxiolytic, sedative, hypnotic, muscle relaxant and anticonvulsant effects. These drugs have multiple side effects.
• OTC anxiolytics. Substances of strong action often have a side effect. During the reception, hypotension, arrhythmia, dry mouth, skin itching, etc. may occur, which doctors and pharmacists honestly warn patients about. For many years, scientists have been trying to create a selective anxiolytic that has the effectiveness of traditional benzodiazepine tranquilizers, but devoid of their inherent side effects. As a result of long-term developments in the laboratory of the State Research Institute of Pharmacology named after. V.V. Zakusov RAMS, a drug was created. The data was submitted to the WHO for consideration, as a result of which in 2012 it was decided to assign the international non-proprietary name Fabomotizol to Afobazol. This is the first Russian over-the-counter anxiolytic that received an international classification code. The drug really does not have a depressant effect on the central nervous system. It promotes the restoration of nerve cell receptors and protects neurons from damage, so that they can again do their job properly. This is a natural mechanism, so the “wadding effect” does not appear, the nervous system does not lose its sharpness and reaction speed.

The action of pharmacological agents may not appear immediately. On average, at least two weeks pass from the start of taking the drugs to the appearance of the effect, although acute manifestations of stress can be stopped immediately. Some patients notice positive changes earlier. The choice of medication for the treatment of severe stress is an extremely responsible procedure. The doctor takes into account a complex of factors: the severity of the disease, age, sensitivity to components, the effectiveness of previous treatment and even the patient's mood - after all, the vast majority of medicines are designed for long-term treatment and a strict regimen.