Constructive coping with stress. Methods for dealing with stress (in general). Causes of stress at work

How to deal with stress? IN modern world overloaded with all kinds of information, often of a negative nature, becomes more and more current topic mental health. Dealing with stress is taking care of yourself and your well-being, the ability to withstand life's troubles and challenges.

The main goal of combating stress

Chronic - ways and methods of dealing with it should be aimed at eradicating this “enemy” from your life. Therefore, the main goal of the struggle is to become a stress-resistant, integral and healthy person who is not subject to the constant anxiety that accompanies stress. Known fact that people who are under chronic stress for more than six months and who do not take any measures to improve their condition begin to get very sick, connects and at this stage it is already difficult to cope with stress without the help of a specialist.

Types of stress management

To understand how to deal with severe stress, it is important to know that there are many types of stress, and therefore you need to get rid of it based on what caused this stress. For example, information stress, when a person is bombarded with tons of information from everywhere, mostly of a negative nature - the type of struggle will be to “switch off” oneself from as much information flow as possible: stop reading newspapers, watching the news, limit your time on social networks. Conventionally, types of stress management can be divided into:

• preventative or prophylactic - all methods are aimed at preventing stress before it occurs;
• primary and secondary types preventive measures aimed at eliminating existing stress.

Stress management

Numerous techniques and methods of dealing with stress will be successful only when a person realizes all the negative consequences of constant stress. After all, what is stress? Enormous tension, the involvement of the entire homeostasis - all the cells of the body work in emergency mode, so the question of how to deal with tension and stress can only be answered comprehensively. To do this, you need to completely reconsider your lifestyle.

Coping with stress at work

Isn’t it the dream of many people to have a favorite job? But even the work of a lifetime does not guarantee the occurrence of stress, and if a person does not like his work and every day with great effort he persuades and literally drags himself by the collar workplace with hope for a bright future that will work, but for some reason it doesn’t come, and a heavy one creeps up unnoticed. Emotional burnout due to constant stressful situations awaits both those who love their profession and those who work because they see no other way out.

Methods of dealing with professional stress:

1. Working in multitasking conditions - if there are a lot of tasks, you need to arrange them in order of priority and this will be more effective, because the psyche will not work in emergency mode.
2. Business before pleasure! Develop a certain rule - do a certain amount of work, treat yourself to coffee, relax.
3. Get rid of excessive self-criticism - those who do not work are not mistaken. Be kinder to yourself.
4. Upgrading other areas of your life - work cannot be one huge meaning. Interest in life in its various manifestations is the key to stress resistance.
5. Healthy lifestyle. Adequate physical activity, adequate sleep and proper nutrition- work wonders.

How to deal with constant stress?

How to deal with nerves and stress? Pull yourself together and remember that the road will be mastered by those who walk. Every person, if he carefully looks and analyzes his day, will notice that a lot of time is spent on unnecessary things, empty conversations, and disappointment arises. Planning your day is a great way to eliminate unproductive tasks. How to deal with anxiety and stress if there are people around who are trying to piss you off? Try to stop attempts at manipulation. To do this, you need to stop reacting to verbal attacks and actions, and not give away your energy.

How to deal with stress and depression?

Depression is an indicator that the psyche needs rest and reset, and a review of its lifestyle. How to deal with depression and stress if nothing makes you happy and you give up? It is not always possible to cope with this condition, so it is important to ask your loved ones for help, to tell everything that is happening to you, if suicidal thoughts arise, then this also needs to be voiced.

To get out of the stupor of depression and chronic stress, you can try the following things:

• slow walks alone or with a close friend, choose a picturesque place, a park or an embankment for this;
• simple actions: ironing clothes, replanting flowers, looking at photographs - help to tune in to the life that is still happening around;
• turning to a specialist - accepting your defeat in the fight against stress and depression is also an important understanding; a specialist will help you choose medicines, if they are needed.

How to deal with stress and anxiety?

Effectively dealing with stress and anxiety includes many components, but stress itself can be an accompanying sign of neurosis, and without the help of a specialist it is difficult for the person to cope. How to deal with stress and accompanying anxiety? More often, anxiety arises as a reaction to the uncertainty of the future, but if you analyze and understand that the future has not yet arrived, anxiety and stress are unproductive. It is important to tell yourself: “There is a present moment and everything is fine now, and tomorrow will be the same as I make it today.”

Ways to deal with stress

There are many ways to deal with stress, but what works for one person may cause frustration or greater stress for another. There is only one way out - choose methods for yourself, apply and see the result, this is the only way to get out. Individual ways to deal with stress:

• change in diet;
• inclusion in your schedule of exercises, or the physical activity that you like;
• handicrafts;
• meditation;
• autogenic training;
• breathing exercises;
• art therapy

Stress Management Exercises

Psychologists recommend starting to practice meditation to prevent or eliminate stress. All effective ways to deal with stress are aimed at harmonizing the internal state and meditation is a simple way to regain calm and get rid of chronic tension. Meditation practices for stress:

1. Dynamic meditation, the creator of which is considered to be the sage Osho. Meditation will be useful for those who are used to getting rid of stress through physics (the body). Turn on rhythmic music. Take the position: feet shoulder-width apart, knees slightly bent and begin lightly shaking your head, arms, legs - 5 minutes. Then dance for 10 minutes. Listen to the music for the next 10 minutes. For the last 10 minutes you need to lie down in silence and listen to yourself.
2. Meditation-relaxation. Lie on your back in the dead man's pose - savasana. Relax, inhale through your nose and hold your breath for 3–4 seconds, then exhale, imagining how all the accumulated negativity goes away. Do several such cycles.

Products to combat stress

Nutrition largely determines a person’s well-being. How to deal with stress through nutrition and is it effective? Yes, scientists are interested in developing techniques to combat stress through nutrition. The so-called anti-stress diets have already been appreciated by many people suffering from chronic fatigue and stress. What foods should you include in your diet when you are stressed?

• all vegetables and fruits that have an orange color (oranges, tangerines, pumpkins, apricots (dried apricots), carrots) - they contain bata-carotene, and vitamins A, C help the psyche cope with daily difficulties and trials;
• berries (cranberries, lingonberries, blackberries, sea buckthorn, cherries) - a mix of these wonderful gifts of nature can invigorate the most tired body, promotes the production of serotonin, the hormone of joy;
• seaweed - regulates hormonal metabolism, and hormones are mood stabilizers, natural iodine gives stamina and performance;
• nuts (walnuts, pine nuts, cashews, almonds) are a storehouse of polyunsaturated acids, a source of B vitamins, without which the nervous system cannot function normally;
• red fish (salmon, sockeye salmon, trout) - reduces the level of cortisol, a hormone produced by the adrenal glands during stress.

The "Key" method in the fight against stress

The famous Dagestan psychiatrist and philosopher Khasai Aliyev created unique technique psychophysical self-regulation “Key”, it was developed for astronauts under constant stress conditions. Techniques for dealing with stress in the “Key” system are simple and effective. These are 6 basic ideomotor movements, repeated several times:

1. “Arm divergence” - hands in front of you, you can close your eyes and imagine that your hands diverge to the sides without any effort, your hands will begin to move.
2. “Convergence of hands” - spread your arms to the sides, then do it mentally, ideomotor, feel the internal connection of thought and automatic movement in response.
3. “Levitation of the hand” - hands are lowered, look at your right or left hand and mentally give it the command to smoothly rise and fall; it is better to do the exercise with your eyes closed.
4. “Flight” - let your hands float up one by one like wings and control the flight through an effort of thought, a surge of strength will begin.
5. “Self-oscillations of the body” - it comes by itself after performing the exercises described above, trusting the body and swaying.
6. “Head movements” - start lowering, raising, rotating your head and try to do it ideomotorically, if initially it doesn’t work, then relax and rotate through effort, but smoothly, without tension.

Art therapy in the fight against stress

There are creative ways to deal with stress - modern psychology calls these methods art therapy. What areas of art therapy help with stress:

• modeling (plasticine, clay);
• drawing;
• fairytale therapy;
• games.

A very good method for dealing with stress is drawing a mandala. Before you start drawing, it is important to voice to yourself what you would like to work on, then relax and surrender to the creative flow. Draw a circle, you can divide it into several sectors (4,8,12) or freely start drawing in a circle with felt-tip pens, pencils or paints - use colors intuitively. The process itself helps to reach a harmonious state, anxieties go away, and negativity spills out.

Breathing as a way to deal with stress

Dealing with stress in the workplace or in everyday life should be done at a comfortable time, done as you go along, then it quickly becomes integrated into the flow of being. Breathing techniques are an organic and effective method that can be used during work breaks or at home. How to deal with stress using breathing step by step:

1. Lie on your back or sit on a chair.
2. Relax all parts of the body, starting with your toes and ending with the top of your head.
3. Start deep breathing and count, go up to 10, then start over. Breathing returns you to the “here and now” state, thoughts become clear.

— Symptoms of stress
— Nature and causes of overvoltage
- Fighting stress. Methods of psychologists
— 6 effective ways how to overcome stress
— Relieving tension: five simple and incredibly effective steps
— 8 methods from scientists on how to get rid of shock
- Conclusion

The reality is that it is difficult to avoid stressful situations. Throughout his life, a person often faces difficult situations that can cause stress. Changing jobs, passing exams, divorce, conflicts at work, or simply going on a diet - all this is stressful for the body.

Stress- a real modern epidemic, the symptoms of this disease are known to everyone.

The body's response to stress is characterized by insomnia, headaches, increased nervousness, loss of strength, stomach and back pain. If the consequences of stress are not eliminated in time, then self-doubt and depression will appear.

Against this background, a person may start drinking, smoking, and may develop drug addiction. This is why it is important to neutralize the effects of stress to protect yourself from its potential harm.

— Nature and causes of overvoltage

For stress modern man reacts in the same way as a million years ago, when our ancestors chased the mammoth and fought with neighboring tribes. The body receives the command: “There will be a fight,” and as a result, blood pressure rises sharply, blood clotting improves (in case of injury), and it mobilizes the immune system(to protect against germs), sugar is released into the blood. The body is completely ready to run or defend in case of danger; a lot of stress hormones - adrenaline - are released into the blood.

But we... stay in place, don’t run anywhere, we just clench our fingers into fists and nervously bite our lips. As a result, the adrenaline accumulated inside, which the body has prepared, does not release, and it begins to negatively affect the person from the inside. This can manifest itself in a significant increase in blood pressure, increased heart rate, muscle tension, headaches, upset bowel movements, and heart rate, deterioration of oxygen supply to the heart muscle, which can lead to angina.

In addition, unspent adrenaline keeps the muscles in a spasmodic state, which can provoke attacks of cervical and lumbar osteochondrosis, due to pinching of the nerves passing through the thickness of the back muscles. And thickening of the blood (in case of injury) leads to a deterioration in its circulation through the vessels, the content of cholesterol, sugar and uric acid increases, which has a bad effect on the functioning of the heart, brain and internal organs.

Restraining emotions and suppressing aggression become habitual for us; we don’t even suspect how strong the psychic energy is heating up in us, unsuccessfully looking for a way out.

- Fighting stress. Methods of psychologists

2) Shorten your to-do list.
Don’t plan too many things, go through your worksheet thoughtfully, add time for reserves and unforeseen things, throw out everything that is unimportant. In a whole range scientific research it is said that inflated demands on oneself are the cause of increased stress levels.

3) Take deep breaths/exhales.
According to scientists, deep inhalations/exhalations are one of the most simple ways relax, activate the “relaxation mode” in the body, this also normalizes blood pressure and simply allows you to feel better.

4) Recognize the signs of stress.
The American Psychological Association has compiled the following list of signs of stress:

a) irritability,
b) fatigue,
c) headaches,
d) stomach upset,
e) changes in eating behavior/loss of appetite,
f) nervousness.
g) Anger

5) Create and maintain a budget.
By analogy with drawing up a business plan, psychologists also recommend putting things in order in your financial plans.

6) Eat and drink wisely.
In stressful times, it is important to eat wisely - in the usual way, not to overeat, to get the required amount of nutrients - all this affects your condition.

8) Do not put off solving a stressful situation until later.
If you don't deal with situations that cause you stress (procrastination, avoidance, hoarding of undone tasks), this only makes the situation worse and can develop into chronic stress, anxiety and depression. Psychologists recommend finding the strength to cope with stressful situations here and now.

- Conclusion

Nowadays, most of the people are stressed every day. If you do nothing to get rid of this condition, then over time you can become seriously ill or even die. This is why it is so important to learn how to combat this condition now.

Besides, if you strive for success and prosperity, then you simply must relieve yourself of stress. Otherwise, he will constantly slow you down. And you will never achieve anything.

Dealing with stress will not be easy, especially if you are used to being led by such a condition. However, for a person who is determined to live life to the fullest, difficulties will never be an obstacle. The tips and techniques from this article will help you in this difficult task.

The material was prepared by Dilyara specifically for the site

It was said above that stress has not only a negative, but also a positive side. Moreover, it is obvious that it is impossible to completely rid a person of it. Therefore, when developing and implementing measures to combat stress, a manager should focus on those aspects stress conditions workers who directly and directly have a negative impact on production behavior and the effectiveness of their work activities. The fight against excessive stress is, first of all, identifying and eliminating stressors - the factors that cause it. They can be identified at two main levels: at the individual level - identification of factors that cause stress in a particular employee and require changes in the organization and his working conditions; at the organizational level - identification of factors that negatively affect a significant group of employees and require changes in the activities of the entire organization.

There are several methods of working aimed at reducing stress in an organization.

Firstly, these are measures related to changing working conditions and including the placement of workers, their training, planning and distribution of work. They should be carried out already at the selection stage, selecting people who meet the requirements of work assignments and are able to cope with the assigned work without internal stress.

Secondly, this is a change in the attitude of employees, their perception and assessment of certain processes and events. For example, employees may be experiencing stress due to the ongoing reorganization; clarifying company policies and involving a large number of employees in this process will help relieve the tension and stress caused by it.

Thirdly, measures directly aimed at combating stress - physical training breaks, ensuring adequate rest for employees, creating psychological relief rooms, and the like.

When developing methods to combat stress, one should take into account the individual psychological characteristics of people. Those measures that will have a positive effect on some employees may be ineffective or even harmful for others. For example, manuals on organizational behavior and personnel management often say that it is necessary to diversify and enrich the content of employees’ work. Many consider this a universal means of combating stress. However, such a recommendation should be used taking into account the individual characteristics of workers. Thus, for some, variety of work is optimal, while for others, consistency and familiar forms of work are optimal.

You should not spare money and effort spent on preventing stress and combating its consequences; you can lose much more.

Ways to help protect against the adverse effects of stress or even “prepare” for it:

The ability to relax. According to the famous West German specialist, doctor of medicine, who deals with the problems of stress, Hannes Lindemann, a balanced change of tension and relaxation is a decisive factor in determining our well-being.

What kills us is the lack of unloading and the inability to relax. Which ultimately leads to nervous exhaustion, insomnia and cardiovascular diseases.

The ability to relax is a natural reflex process, which is beyond the capabilities of many in our time of “crazy” rhythm and lightning-fast flow of information, when one overload is superimposed on another, one stress replaces another. However, this valuable skill can be learned by using the SPS - H. Lindemann's system of psychophysiological self-regulation.

SPS consists of a set of exercises that teach psychophysical relaxation. Let's look at some of these exercises.

In the coachman's position.

To take it, you need to sit straight on a chair, straighten your back, and then relax all your muscles. Don't lean forward too much. The eyes are half closed. The head is lowered on the chest, the legs are slightly apart and bent at an obtuse angle, the hands are on the knees without touching each other, the elbows are slightly rounded - in a word, the characteristic pose of a cab driver dozing while waiting for the rider.

Passive pose.

In a passive pose, the back and back of the head rest on the back of the chair or a head bolster, and the arms rest relaxed on the armrests. Otherwise, the passive pose is the same as the active one: legs slightly apart, toes slightly apart. The arms are slightly bent at the elbows and do not touch the legs.

If the coachman's pose can be taken at work, for example, during a work break, then other exercises require not only a special place, but also additional time for their training.

Relaxation exercises for “heaviness and warmth.”

This is an exercise for alternate tension or relaxation of one organ, which leads to the transfer of this state to others. Thus, relaxation of the right hand automatically leads to relaxation of the left. Relaxing the legs stimulates relaxation of the legs, which in turn leads to general muscle relaxation.

Mastering these exercises, in addition to eliminating many functional disorders, also leads to normalization of heart function. The feeling of warmth in the left hand reflexively spreads to the entire left half of the chest and expands the coronary vessels of the heart, which receive additional blood flow, and with it oxygen. Frequent exposure to exercises with heaviness and heat is enough to relieve neurological pain in the heart and regulate the rhythm and strength of its pulsation.

"My right / left hand heavy..."

The “heaviness” formula allows you to quickly relax your muscles.

You need to imagine it clearly: the muscles of the arms are relaxing - the fingers, the hand, the whole arm has become heavy. But this is a pleasant weakness: let it be the state that is experienced after a long and pleasant walk in the fresh air in the forest, after swimming in the river, or playing sports.

“My right/left hand is warm...”

The “heat” formula dilates blood vessels.

In order to perform it, you need to mentally imagine a light down blanket that envelops your hand, or a stream of warm July air that warms your fingers...

It should be noted that in the first and second cases, left-handers will begin practicing these exercises with the left hand, since it is more subject to suggestion.

After each exercise, you must use the formula for exiting the immersion state:

Hands are tense

Deep breathing

I open my eyes

I relax my hands.

H. Lindeman recommends devoting at least a few minutes a day to the “Heaviness and Warmth” exercise, constantly increasing its duration.

Autotraining (method of psychotherapy based on self-hypnosis):

Auto-training classes increase concentration, especially if you introduce a goal formula into the exercise system:

Work brings joy.

It's easy for me to work.

I'm getting the job done.

Everything is working out well.

I am attentive, my thoughts are focused.

The train of thought is stable.

These formulas relieve internal stress, increase motivation and are a kind of antidepressants.

Formulas of intentions (goals) can also help with insomnia:

The head is free of thoughts.

I am indifferent to the worries and impressions of the day.

I feel peace of mind.

I want to relax.

Sleep sets in.

But we must not forget that each person may have their own goal formulas. According to the recommendation of H. Lindeman, they cannot be numerous, since in each specific stressful situation they will mobilize a person in a certain way.

Psychophysical relaxation and auto-training will be more effective with the additional use of so-called “unconscious” methods of dealing with stress, which include color and aromatherapy.

Color therapy.

Psychologists studying the influence of color on human perception have found that color, or rather the physical wave emanating from it, in a certain way affects a person’s well-being and even has a healing effect. Thus, red color increases internal energy, sexuality, normalizes blood circulation and metabolism. Orange - helps relieve fatigue, blues, depression, uncertainty and fear. This color helps to induce a surge of vitality. It is no coincidence that the ancients considered it the color of health and well-being. Yellow - increases concentration, improves mood and memory. Its effect is very beneficial for liver disorders. Green - promotes the rhythmic functioning of the heart, drainage of the eyes, has a moderate anti-inflammatory and antiallergic effect, is useful for reduced kidney function, dizziness, and nervousness. Blue - calms, improves immunity, relieves inflammation and burning sensation, for example with sunburn, has a beneficial effect on the functioning of the thyroid gland. Blue - helps with insomnia, causes a feeling of comfort and peace, relieves stress, lowers blood pressure, calms breathing. Purple - develops intuition, normalizes the state of the lymphatic system, helps with migraines. Thus, by choosing one color or another, you can not only cheer yourself up, but also adjust your physical condition.

Aromatherapy.

Since ancient times, the method of treatment with “aromas” has been one of the main methods of combating ailments. Even before the advent of medicines, people learned to use the healing properties of plants in the treatment of various diseases. They have not lost their relevance even today. On the contrary, after a certain period of oblivion, herbal and aromatherapy again received their second wind. And they began to be actively and successfully used not only in medicine, but also in psychotherapy. Especially when working with clients who are in the stage of “deep” stress.

It has been established that lavender essential oil reduces the excitability of the central nervous system and helps normalize the function of the autonomic nervous system, acting as a phytovegetative regulator.

Essential oils of pine, spruce and basil are used for nervous exhaustion, insomnia, and nervous overload.

Essential oils that “create a mood” are orange, grapefruit, tangerine, lilac.

Jasmine essential oil has an anti-stress and relaxing effect.

Sage essential oil strengthens the nervous system.

As has already become clear, there is a whole system of preventive measures - auto-training, color and aromatherapy, which will help prevent the negative effects of stress on the body. There is, however, another effective means of “fighting stress”, it lies in the following golden rule: “If you cannot change the situation, try to change your attitude towards it.”

Methods for preventing stress

Lifestyle is ours everyday life from early morning to late evening, every week, every month, every year. Components active and relaxation lifestyle are the beginning of the working day, diet, physical activity, quality of rest and sleep, relationships with others, reaction to stress and much more. It depends on us what our lifestyle will be - healthy, active or unhealthy, passive.

If we can positively influence our basic principles in life, ensuring that relaxation and concentration become an integral part of our lifestyle, then we will become more balanced and will respond more calmly to stressors. It is necessary to know that we are able to consciously influence certain processes occurring in the body, i.e. We have the ability to autoregulate.

We can highlight the main methods of stress prevention using autoregulation: relaxation, anti-stress “remodeling” of the day, autoanalysis of personal stress and other methods of prevention. The use of these methods, if necessary, is available to everyone.

Anti-stress “remake” of the day

Very often, when people return home, they transfer their work activity and excitement to their family. What do you need to get rid of your daytime impressions and, having crossed the threshold of the house, not take out your bad mood on your family? After all, in this way we bring home stress, and the fault is our inability to detach ourselves from the impressions accumulated during the day. First of all, you need to establish a good tradition: when you return home from work or school, immediately relax.

Sit in a chair, relax and rest peacefully;

Brew yourself some strong tea or brew some coffee. Stretch them out for 10 minutes, try not to think about anything serious during this period of time;

Turn on the tape recorder and listen to your favorite music. Enjoy these wonderful moments. Try to completely immerse yourself in the music, disconnecting from your thoughts;

Fill the bath not very well hot water and lie in it. Do calming breathing exercises in the bath. Take a deep breath through closed lips, lower your lower face and nose into the water and exhale very slowly. Try to exhale as long as possible (exhalation with resistance). Imagine that with each exhalation the total tension accumulated during the day gradually subsides;

Take a walk in the fresh air;

Put on a tracksuit, sneakers and run for these 10 minutes.

It is very important that the initiative for such “changes” of the day comes from ourselves. It is necessary to warn your loved ones that in this short period of time we forget about our household responsibilities and try to spend these 10 minutes with them. With a fresh head, it will take much less energy to solve all household problems.

Self-analysis of personal stress

Now let's look at how you can detect and explain your body's reactions to stressful situations, i.e. How can you identify your personal stress? Understanding your own stressful situation is extremely important: firstly, the manifestation of stress varies from person to person; secondly, stress, as a rule, cannot have a single cause - there are always many such causes; thirdly, you will be able to find the most acceptable way out of the current situation.

The most proven method of autoanalysis of personal stress is a stress diary. This method is simple, however, it requires patience. Over the course of several weeks - daily if possible - you need to make simple notes in your diary: when and under what circumstances signs of stress were discovered. It is better to write down your observations and feelings in the evening after work or before bed, when it is easier to remember the smallest details and details.

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

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

If we look through our own records and try to organize them, we will find that some of the main signs of stress are repeated: irritability, inability to concentrate, forgetfulness, muscle tension, a feeling of internal heaviness, dry mouth, restless sleep, fatigue, inexplicable feelings of fear, bad mood , frequent headaches (especially in the back of the head), joint pain, lack of appetite, rapid heartbeat.

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

Update: November 2019

Stress is a very dangerous condition. Left to its own devices, without attention, it slowly destroys the body, leading to the development of diseases of the heart, nervous and endocrine systems. Obesity, which is present in many people over 30, is nothing more than a manifestation of stress. Therefore, this condition must be combated. Next, we will talk in detail about various ways to relieve stress and fight depression. Your task is to choose one or more methods that are right for you.

Basic principles of stress treatment

Usually a person knows what caused the disturbance in his psycho-emotional state (for example, stress at work). Then treatment, if possible, begins with eliminating stress factors. This could be stopping communication with an intrusive colleague or neighbor (a one-time refusal to help or even a quarrel is better for the psyche than everyday cooperation if it causes negative emotions). There may be more radical measures: changing the environment, switching to work as a remote employee.

If it is impossible to eliminate the stress factor, you need to change your attitude towards it, as well as change your priorities. This is possible through the practices of meditation, relaxation, animal therapy, travel and play therapy. The rest of the methods given below are aimed at returning harmony to the soul, and drug treatment and physiotherapy - to restore the body's strength.

All of these areas of treatment are more effective immediately after exposure to a stressor, but they must also be applied in the case of a long-term “stay in the disease.”

Factors such as:

• normalization of the “work: rest” ratio (sleep duration cannot be less than 9 hours, unless you have accustomed the body to a different duration through various meditative practices);
• good nutrition;
• sufficient activity (walking at least 30 minutes a day), doing exercises;
• hobbies.

If the stress turns out to be severe, it is necessary to begin treatment with psychotherapeutic treatment. In cases where the stressor was a natural disaster, war, bandit attack or the like, you need to contact a psychotherapist or psychiatrist within the first 48 hours, otherwise the consequences can be very serious.

If we are talking about a child, then during the period of treatment it is very important for him to feel parental support and affection; he can be offered drawing, dancing, sports activities, spending more time together, walking in the fresh air, going on a picnic. Parents can better understand their baby's needs by listening to what they say with toys. The child’s daily routine, sufficient nutrition and adequate sleep during treatment are required. You cannot insist that your child fit in with his peers: this can further stress him. It’s better to find out where group art therapy classes are held (drawing, sand application, singing) and start going with him.

Features of nutrition during stress

The basic rules for eating under stress are:

1. there should be no overeating;
2. daily salt intake should be reduced to 6-8 g per day (about a teaspoon);
3. food should contain 350-400 g of carbohydrates, 100 g of proteins, 100 g of fats;
4. include in your diet foods that promote the production of endorphins (“happiness hormone”) in the body: bananas, avocados, strawberries, spices – mustard, sweets – chocolate in small quantities;
5. do not eat high-calorie foods;
6. When stress occurs in the body, the production of free radicals increases; in order to neutralize them, it is necessary to consume foods rich in antioxidants with food. These are citrus fruits, black currants (they contain a lot of vitamin C), almonds, raw pumpkin seeds, boiled Swiss chard, spinach, vegetable oils(especially from wheat germ, olive, coconut, camelina, hemp). The last 5 foods are rich in vitamin E;
7. One of the mechanisms for the development of pathological processes under stress is also an increase in the permeability of cell membranes. In order to strengthen the cell membranes so that the contents necessary for their normal functioning do not leak out, we need vitamins PP, B (the whole group), and the microelement selenium. These are tomatoes and tomato juice, peanuts, walnuts, hazelnuts, cedar nuts, bran bread, cereal porridge, Jerusalem artichoke, garlic, avocado, carrots, zucchini, beans, lentils. Healthy fruits and berries include: apricot, peach, raspberry, mulberry, cloudberry.

Reduce the amount you consume, or better yet, completely eliminate those foods that stimulate the brain. These are, first of all, caffeine-containing products: coffee, black tea, cola, chocolate. Secondly, these are extractive substances contained in meat, fish and mushroom broths, as well as fried fish, meat. These products will cause increased organ function gastrointestinal tract, which because of this will send a large number of impulses to the brain, thereby exciting it.

Alcohol and drugs will only worsen the situation, so they need to be eliminated completely.

Psychotherapeutic methods

To overcome stress and its consequences, psychotherapists use various methods that help a person get out of a vicious circle if he cannot (as in the case of an acute reaction to stress) or does not want (considers it insignificant) to do it himself. This:

1. Cognitive behavioral therapy. It is based on a person’s current thoughts, on what reactions occur in his body in response to certain events. Based on thoughts, feelings and the person, the therapist understands how they can be changed.
2. Gestalt therapy. Here the psychotherapist communicates with the person in such a way that he himself understands the causes of his stress. Then the patient understands how to solve his own problem and, under the guidance of a doctor, takes the necessary steps.
3. Hypnosis. In this case, the doctor resorts to suggestion, with the help of which he “forces” to get rid of psycho-emotional stress and bad thoughts.

All psychotherapy aims to develop a person’s psychological stability in difficult conditions, to form a stable system of life values, to develop a person’s sober approach to the world and the flexibility of his thinking.

Physiotherapeutic treatments

To treat stress, science has developed several physiotherapeutic treatment methods that will affect the nervous system. This:

1. Electroson. In this case, electrodes are applied to the eye area, through which a constant pulsed current of low strength and short pulse duration is passed. It rhythmically stimulates the cortex and subcortical structures such as the hypothalamus, limbic system, thalamus and reticular formation, resulting in sleep. Such sleep differs in phases from natural or medicated (anesthesia). It stimulates the restoration of the relationship between the autonomic nervous and endocrine systems, has an analgesic effect, improves mood, reduces fatigue, and makes natural night sleep deeper. Unlike sleep during anesthesia or after taking it, it does not cause intoxication or complications.

   Electrosleep is contraindicated in case of inflammatory eye diseases, inflammation of the facial skin, glaucoma, high myopia, late-stage cataracts, stage 2-3 heart failure, stage 2-3 hypertension.

2. Magnetotherapy. In this case, the impact on tissue is carried out using low-frequency alternating or constant magnetic field, which, by acting on molecules in tissues (especially the thalamus, hypothalamus, cerebral cortex), improves their ability to pass through cell membranes. Thus, biological processes change in tissues:
   • Biochemical reactions are accelerated by 10-30%;
   • the excitability of nerve cells decreases;
   • the body’s “energy systems” go into saving mode;
   • vascular spasm decreases;
   • has a beneficial effect on sleep;
   • the metabolism between blood and tissue fluid improves;
   • emotional stress decreases;
   • A pulsed magnetic field has a stimulating effect on the nervous system, while a constant field has a calming effect.

   Magnetic therapy is contraindicated for cancer, schizophrenia, epilepsy, stage 3 hypertension (when there are already complications), cardiac and respiratory failure.

3. Sinusoidal modulated currents (amplipulse therapy) with application of electrodes to the skin of the eyes. Currents pass through the skin and affect the hormonal and immune state of the body, normalize blood pressure, and have an analgesic and calming effect.
4. Applications of paraffin and ozokerite on the back of the head and neck area. The use of this warm mass will improve the outflow of blood and lymph from the cranial cavity, reduce headaches by reducing intracranial pressure, improve the exchange of substances between the blood and tissues of the neck and head, and stimulate the immune system.

   Applications are contraindicated for thyrotoxicosis, severe neuroses, tumors, diabetes mellitus, tuberculosis, and cerebral atherosclerosis.

5. Acupuncture has an analgesic, calming effect, relaxes muscles.
6. Acupressure. Its action is similar to acupuncture, but does not require special equipment, but requires a specialist with the necessary experience and knowledge. A massage therapist can teach techniques with which a person can subsequently perform self-massage of biologically active points.
7. Ultrasonic exposure. With the help of ultrasound, micromassage is performed at the cellular level, it has an analgesic effect, and relieves spasm of blood vessels carrying blood to the brain. Contraindications are the same as for paraffin-ozokerite applications.
8. Galvanization– treatment with electric currents of low strength and low voltage, which change the pH of the environment, osmotic processes, and polarize cell membranes. When galvanizing the collar zone, blood circulation, excitability and nutrition of the brain, organs of hearing and vision, and upper extremities change reflexively.

If a person needs intensive recovery (for example, with advanced stress, in case of an acute reaction to stress, or with post-traumatic stress disorder), a program consisting of the combined use of several procedures at once is suitable for him:

• drinking mineral waters;
• iodine-bromine baths;
• oxygen therapy with the supply of oxygen to the brain, organs and tissues;
• magnetic therapy;
• ultrasound therapy.

It is best when these procedures are performed in a sanatorium. Then, in the intervals between them, healthy meals and rest, physical activity such as measured walking in landscaped areas where various plant associations grow naturally or artificially are recommended. This therapeutic movement allows you to saturate the blood with air enriched with oxygen. Also, aeroionophytotherapy allows you to get additional positive emotions through communication with nature.

To ensure that stress the next time it happens does not lead to negative consequences for the body, physiotherapeutic procedures such as:

• water procedures;
• balneotherapy (treatment mineral waters in the form of baths and for oral administration);
• transcerebral electroprocedures: electrosleep, amplipulse therapy and interference therapy with application of electrodes to the skull.

Resort and SPA therapy

SPA treatment involves various methods of influencing the body, helping it to recover naturally. They are very pleasant and affect many senses at once: smell, touch, hearing, vision. They are performed both at resorts and in specially created SPA centers, where you can choose one or several procedures.

SPA include:

• balneotherapy - treatment with mineral waters, which can be used in the form of baths, for oral administration, as well as for inhalation or microenemas;
• thalassotherapy (sea treatment), which consists of exposure to sea air (cavitotherapy), treatment with algae (algotherapy), sea water (hydrotherapy) and sea mud (fangotherapy);
• chocolate and coffee SPA treatment. In this case, mixtures with green coffee or cocoa extracts are applied to the skin, which have a pleasant smell, nourish the skin, and help eliminate excess subcutaneous fat;
• peloidotherapy or mud therapy is the application of biologically active mud to the skin, which, through its thermal and enzymatic effects, is involved in the treatment of the nervous system;
• aromatherapy (about it - in the corresponding section);
• stone therapy is a special massage technique performed with natural stones, which are applied either hot or cold (this is necessary to obtain the desired response from the body - relaxation or, on the contrary, toning), then laid out along the spine, then massage movements are performed with them;
• A Turkish bath is a thermal effect on the body, when there is no such stress for it as in a Russian bath or sauna, because the temperature here is only 35-50 degrees. Hamam has a relaxing effect, improves sleep, and stimulates digestion. The procedure is contraindicated for people with mental disorders, cancer, patients with bronchial asthma and skin diseases.
• therapeutic relaxing massage.

Spas are contraindicated during pregnancy, cancer, blood clotting disorders, blood diseases, epilepsy, severe diseases of any internal organ, intolerance to the components of the procedure, and also - but this is temporary - during infectious diseases.

During a resort or SPA treatment, you cannot engage in heavy physical activity, compete, lift heavy weights, or do crossfit. You can only hang on the horizontal bar, do stretching exercises, and swim in the pool. Intimate relationships during such treatment are not contraindicated.

Meditation

This is the main way that can help yourself get out of psychological stress. There is no harm from it, only benefit: relaxation of the nervous system, finding inner peace. If you relax correctly, you can even get an answer from the Universe to your questions.

Meditation is carried out either in a sitting position (in a partial or full lotus position, or - if it’s really difficult - sitting on bent legs), or lying on your back, in a pose called “shavasana”.

Shavasana means that you need to lie on the mat, on your back, with your arms at a 45-degree angle to your body, palms up. The heels are at a distance of about 5 cm from each other, the head lies so that the eyes (they will need to be closed later) look at the ceiling. The tip of the tongue touches the palate behind the upper teeth.

The pose has been chosen, now here are the basic rules, without which you will either fall asleep or feel irritated instead of relaxing:

1. Set an alarm clock (timer) for 10-15 minutes.
2. Breathing is calm, preferably with the stomach, which inflates as you inhale, and decreases like a ball as you exhale. It is advisable to practice abdominal breathing before you begin to dive into the depths of your own consciousness.
3. The tongue is behind the upper teeth: this closes an important channel for the flow of energy.
4. Feel how each toe relaxes and warms up, then your shins, thighs, then each finger, forearms, and shoulders. Eventually you should stop feeling them and instead feel like you are floating on the waves.
5. Relax your eyes - they seem to fall inside your eye sockets.
6. Relax your nose and ears: feel like you are breathing from the back of your head.
7. Stop your mental speech, try not to think about anything. It won't happen right away, but it will work out. Concentrate on your breathing. You can also concentrate on the music that you turned on for this (those tracks called “binaural” are recommended), or on the pictures that will appear before your closed eyes. You don’t have to close your eyes and look at a blazing fire or flowing water (this can be done in the form of a video on your computer). You can also imagine the picture that evokes the greatest peace: that you are lying in a green clearing in the forest, or on the sand near the clear sea, and so on.
8. Ask your mental question or request, wait for an answer, consciously stopping any thoughts.
9. Try to feel how, as you inhale, life-giving energy penetrates the body, and as you exhale, stress leaves the body and does not return.

If you fall asleep all the time, try the partial lotus position, in which you should be as relaxed as possible. If you are exercising in the cold season, dress well, lay 2 blankets on the floor, and use a third blanket to cover yourself.

Relaxation

This is a relaxation technique similar to the meditation described above. Only here you concentrate not on stopping thoughts or breathing, but on relaxing your body so as to “float in weightlessness” and thus get rid of stress.

Performed in a lying position (can be in bed):

• Spread your legs shoulder-width apart, toes apart, and arms slightly to the sides.
• Take a deep breath, long exhale, try to do this with your stomach.
• Alternately, first tense and then relax each part of the body: first the neck and head, then the arms, chest, stomach and legs. Tension should last for at least 5 seconds, relaxation for at least 30 seconds. This is the Jacobson technique. There is a second technique - according to Jackson. It involves alternate tension and relaxation of first the muscles of the dominant half of the body (right for right-handed people, left for left-handed people), and then the “secondary” half.
• During practice, imagine that you are in nature: near the sea, in the mountains, in a forest or in a meadow. Try to smell the herbs (salt water, mountain air) and the sounds that occur in this area.

You can perform relaxation practice in the following ways:

• Lie on your back, put your arms along your body, straighten your legs. Relax. Inhale through your nose, hold your breath for 3-4 seconds. As you exhale, imagine all the negativity, fatigue and anxiety leaving your body.
• Lie on your back as comfortably as possible. Inhale and exhale deeply and smoothly. After a while, begin to tense and then relax the muscles in turn in this way: right leg - left leg, stomach, right arm - left arm, chest, shoulders, neck, face, head. Feel your completely relaxed body, breathe deeply and calmly. Repeat tension-relaxation again.

Breathing techniques

If you are interested in how to get out of stress on your own, start with the use of breathing techniques. Proper breathing in a traumatic situation can even relieve stress or reduce its severity.

Breathing that can calm the mind is diaphragmatic (belly):

• you take a deep breath, and, placing your hand on your stomach, feel how it rises (the stomach inflates);
• exhalation is long, approximately equal to inhalation, the stomach at this time tends to “stick” to the spine.

Don't rush, watch the rhythm and frequency of your breathing, don't let yourself breathe too often, but don't panic when it seems like you're running out of air. Try not to pause between inhalation and exhalation. After a few minutes, do something else that requires concentration.

Visualization method

It means the following. Draw or write on a piece of paper about what is bothering you, then burn the piece of paper, imagining how both the problem and the negativity associated with it leave you with the smoke. While the leaf is burning, force yourself to imagine pleasant images, you can hum a cheerful song.

Method of shouting into space

By throwing out accumulated negativity in the form of a scream, you can supplement your vocalization with physical manipulation. So, you can hit a punching bag or a pillow, you can hit dishes, throw things or throw darts (not at living beings). In Japanese offices, for such release, there are special felt-lined rooms where employees can engage in such short-term destructive activities. In this way, local psychologists believe, he can relieve stress and continue to work productively, instead of performing his duties more and more carelessly, and then completely going on sick leave with a heart disease or neurosis.

Yoga exercises

The following yogic poses (asanas) help relieve stress:

Hirudotherapy

This is the scientific name for treatment with leeches, which is very reasonable for stress. Firstly, leeches bite the skin only at bioactive points, influencing those organs that “cooperate” with it (that is, the specialist chooses where to plant, and the leech itself searches for a specific location with an accuracy of a tenth of a millimeter). Secondly, leeches inject the substance hirudin under the skin, which thins the blood (less viscous blood “moves” more freely through the vessels and does not stagnate in the capillaries, but performs its function of nourishing the tissues). Thirdly, this worm injects other beneficial substances into the blood, which:

• reduce blood sugar levels;
• stimulate the production of “happiness hormones” - endorphins;
• reduce the level of cholesterol in the blood, which can, deposited on the walls of blood vessels, lead to a decrease in their diameter up to complete closure;
• activate the immune system.

Fourthly, taking a few milliliters of blood (one leech absorbs 5-10 ml of blood) in some way “unloads” the blood flow, removing “excess” blood. Fifthly, the effect of one hirudotherapy session lasts 3 months.

Color stimulation

This is the name of a relatively new type of physiotherapeutic treatment, which consists of exposing the body to light rays of the visible spectrum, which, due to different wavelengths, have different colors. The method is based on the fact that light is an irritant to the eye, which not only detects it, but sends signals to the brain. Moreover, depending on the wavelength, the signal goes to different parts of the brain and triggers slightly different biochemical reactions.

A program to combat stress and depression is selected individually by a color therapist based on the leading symptom:

• if you need to calm down (especially if your blood pressure has risen due to stress), blue is needed;
• if self-confidence has disappeared, and the world is seen in black tones, you need yellow;
• if one feels tired and does not want to work, the person should be shown green;
• when you need to increase your appetite, orange rays are added;
• if there is a tendency to spring-autumn depression, there should not be purple in the color scheme.

Not only the color itself that will be shown to a person after stress is important: the rhythm of the color signal, its shades, and the level of illumination of the field in which this or that color appears are also important.

Art therapy

Art therapy is treatment with art. This is very good technique relieving any stress, even traumatic stress and its consequences. This is due to the wide possibilities of non-verbal self-expression, protective capabilities due to metaphorical images, a large number of materials and types of art. A person can transfer the experience of his stress to visual materials, because of which they will no longer cause such acute feelings in him, and after that he will be able to gain control over them. This task should be given by a specially trained specialist who will first assess the stage at which the person is, and then, with the help of tasks that will gradually become more complex, return him to the desired inner harmony.

Art therapy involves:

1. switching attention from a traumatic situation to creativity. At the beginning of therapy, a person stops putting his problem at the forefront, gradually ceasing to “obsess” with it;
2. transferring one's experiences and sensations to external processes and objects. This helps the negative experience become detached from the individual. A person's mental energy becomes more controlled by his own consciousness and will not cause such emotions as before;
3. You can gradually “bring out” previously suppressed emotions from the subconscious and from the non-dominant hemisphere of the brain and experience them. This way a person will avoid chronic stress.

Art therapy is suitable for people of all ages and religions. It can be used both in acute and rehabilitation periods. It is carried out both in the form of individual, family or group classes.

There are many types of art therapy, let's look at them in more detail.

Isotherapy

This is a fine art treatment:

• painting;
• appliqué;
• modeling;
• painting;
• origami;
• creating a clay amulet;
• anti-stress coloring books.

Each of the types has its own subtypes and techniques, which are known to specialists involved in art therapy, and they should help a person choose the technique necessary for him.

So, painting can be done in the form:

• self-portrait;
• when you need to draw your emotional state with the help of lines, strokes, and various shapes (a person moves a pen over the paper, creating chaotic lines until he feels better);
• “like a child” style: you need to draw with your non-working hand what interested you most or worried you in childhood;
• group drawing: when one person draws a doodle, and the other must find some image there, decorate and complement it;
• collage;
• meditative drawing. It is performed using the technique of either zentangles (patterns that are drawn in sections of a square), or zendoodles (the kind of patterns that fill anti-stress coloring books), or doodles (drawing arbitrary patterns).

Any isotherapy technique is performed according to the following plan:

1. Create silence outside and within yourself by stopping your internal dialogue.
2. Ask yourself an intimate question.
3. Create using the chosen material: crayons, pencils, paints, gouache.

Creativity performed to calm music or recording the sounds of nature has a good effect.

Music therapy

This is what music therapy is called. This may include listening to songs or music (receptive music therapy), as well as singing or playing a musical instrument on your own ( active methods music therapy). There is also integrative music therapy, when one plays, draws, or dances to music.

Music has a triple effect on the body:

1. physical: when singing along, a person’s vocal cords vibrate, which is very useful;
2. mental: if you like the music, it contributes to the production of happiness hormones in the body;
3. associative: good memories are associated with certain music.

If you are stressed, it is recommended to listen to (perform) works by Chopin; if you are nervous, listen to the “Moonlight Sonata” or the 3rd movement of Beethoven’s 6th symphony, “Moonlight” by Debussy. In order for the treatment to truly help, the composition must be selected by a specialist.

Kinesitherapy

This is a dance class physical therapy, as well as massage sessions and outdoor games - everything where movement is required.

Bibliotherapy

This is the name for book therapy through reading or writing your own essays or stories. There is even a separate type of bibliotherapy – fairy tale therapy.

Sand therapy

The main “healer” in this case is sand. You can simply pour it over, make sand animation, build sand sculptures, compositions or castles. You can use both natural sand and artificial sand, which has special properties - kinetic.

The following methods of sand therapy are distinguished:

• playing in a classic blue sandbox (blue has a calming effect);
• painting with colored sand;
• sand painting on backlit tables;
• dynamic drawing: combining colored sand and a white tray, when pouring sand produces different patterns;
• classes with kinetic sand - a special material based on starch and quartz sand, from which you can build various castles, figures, sculptures, while it does not stick to your hands and crumbles like dry sand.

Classes can be conducted individually, in pairs or with a group of people. You can draw with sand by pouring it from a pinch or from your fist. You can create a uniform background using your fingers, palm or tools.

Imagotherapy

This is a treatment with theatrical art, which involves either staging theatrical scenes or visiting theaters.

Phototherapy

This is conducting photo reports, photo sessions, photo collages or slides for patients.

Art synthesis therapy

This is a combination of several types of art therapy: for example, coloring and playing a musical instrument, creating and retouching photographs and reading books.

Animal therapy or animal therapy

The fact that animals can help people heal was first learned in the 18th century. Then it turned out that dogs could help people undergo treatment in a psychiatric clinic: the presence of such a pet reduced the need to fix the patient in a straitjacket, since the number of attacks and general aggressiveness in people decreased.

The term “pet therapy” (that is, treatment with pets) first appeared in 1969. It was introduced by child psychiatrist B. Levinson, who noticed that the presence of a dog in his office has a beneficial effect on young patients, regardless of their diagnosis. After further study, it turned out that dogs have special properties that allow them to “sniff out” the presence of cancer cells in a person. These same animals anticipate within 20 minutes that a person will develop an epileptic seizure or a sharp decrease in the blood sugar level of a diabetic patient. Later, scientists paid attention to special “talents” in treating people and other animals: horses, cats, dolphins and even aquarium fish. Then pet therapy became animal therapy - treatment with the help of animals, which do not necessarily have to be pets.

Positive aspects of animal therapy:

1. Eliminate feelings of loneliness.
2. Help in socializing the patient.
3. Enhancing the effect of treating complex conditions when stress is combined with any acute or chronic disease.

There are several types of animal therapy.

Canistherapy – treatment with dogs

In the treatment of stress, canistherapy is especially needed for people who find it difficult to establish emotional contact with other people, those who tend to experience their grief alone, without telling anyone about it. Dogs can improve a person’s psycho-emotional state, form positive social attitudes, and relieve emotional stress. Dog walking makes a man cheat on his sedentary lifestyle life, believe in yourself (“The dog doesn’t care how much money you have or what you can do”).

For people prone to neuroses, friendly dog ​​breeds are well suited: poodles, Labradors, spaniels.

Dolphin therapy

Swimming and communicating with dolphins are indicated for psychological rehabilitation for those people who have suffered an acute reaction to stress when wars, extreme conditions, hurricanes, and earthquakes acted as stressors.

And if dogs treat with their own spontaneity, kindness and devotion, then dolphins also have in their arsenal the ultrasonic waves they emit, which change the bioelectrical activity of the brain. Thus, they have a relaxing effect on the central nervous system, establish communication between the brain and internal organs. When studying the electroencephalogram, it turned out that after communicating with the dolphin, the brain rhythm slowed down, alpha and theta rhythms appeared, and the work of both hemispheres was synchronized.

Dolphin therapy has contraindications. These are oncological diseases, epilepsy, infectious diseases.

Felinotherapy – treatment for cats

With its vibration, emitted when purring, when it caresses a person, a cat helps him calm down and relax. There is also an opinion that every human tissue emits vibration: with its help, substances are exchanged between blood and tissue fluid, this fluid and blood. When its own vibration weakens, the organ becomes ill. The cat has the ability to sense such places and, by sitting on them and starting to purr, replenishes the deficiency of this resource.

Hippotherapy – treatment with horses

During horse riding, the rider experiences about 110 impulses per minute: within a short period of time, he has to make several hundred movements in different planes. He needs to stay on the horse, which results in a lot of his muscles working. These muscles send a large number of impulses to the brain, which helps develop connections between neurons.

In addition, the horse's movements have a massaging effect, which leads to improved blood circulation. The muscular work that is performed during horse riding promotes the production of endorphins in the brain, and contact with the skin of the animal (hippotherapy is carried out not in the saddle: the person sits on a thin and soft blanket) improves overall well-being, reduces aggressiveness and nervousness.

Hippotherapy is contraindicated for:

• epilepsy;
• kidney diseases;
• osteoporosis, when there is increased fragility of bones and joints;
• increased blood clotting;
• allergies to horse fur.

Therapy with aquarium fish and birds

Scientists have concluded that watching fish promotes concentration, improves mood, and develops an aesthetic sense. In addition, the aquarium in the apartment plays the role of a humidifier, which is useful for the treatment and prevention of diseases of the lungs and bronchi.

It is equally useful to have a songbird at home: a canary or a goldfinch. They contribute to the development of observation, patience, and an ear for music. They are a good remedy for treating insomnia and neuroses.

Aromatherapy

It involves calming the nervous system by exposing the olfactory receptors to certain aromas. For this, essential oils are used, which can be used in aroma lamps or added to creams or oils for the face and/or body. A few drops of essential oils can be added to massage oils and massaged with them.

Oils used in stress therapy:

• lavender;
• lemon balm;
• sandalwood;
• rosewood;
• ylang-ylang;
• juniper;
• patchouli;
• jasmine;
• marjoram;
• neroli;
• vetivert.

You can make mixtures. For example, for depression you can use a mixture of black pepper and mint. For stress – a combination of mint, lavender, juniper, rose, neroli and basil. To get into a working mood, inhale the aromas of tangerine, lemon, and fir. And if everything stops making you happy, the smell of clary sage helps a lot.

You can use the following recipes:

1. Anti-stress bath. Add 2 drops of ylang-ylang and dill oil, 3 drops of lemon balm and 5 drops of lavender oil into warm bath water.
2. If it's hard to sleep. Take a warm bath before bed, adding 1 drop of pine and ylang-ylang oils, 2 drops of cedarwood, 3 drops of lavender oil to the water.

Herbal treatment

Herbalists advise using the following recipes:

• Thyme infusion. 1 tsp herbs, pour 500 ml of boiling water, leave in a hermetically sealed container for half an hour. Take these 500 ml in 3-4 doses. You can take the infusion again only after 3-4 days.
• Borage (Borage). Brew 1 tsp. a glass of boiling water, leave for 30 minutes, take this amount throughout the day. Pregnant women and children should not drink this infusion.
• Take 1 tbsp. hop cones, peppermint leaves, add 2 tbsp. motherwort herb, 3 tbsp. valerian root. Mix the herbs, take 1 tbsp. mixture, pour 200 ml of boiling water, heat in a water bath for 15 minutes. Then you need to leave for 30 minutes, cool. Take 100 ml three times a day, 15 minutes before meals.
• Take 10 tbsp. peppermint leaves, 5 tbsp. hop cones and valerian root, 3 tbsp. oregano herbs. Mix the herbs, take 2 tablespoons, pour boiling water, wait half an hour before straining. Take 50 ml twice a day, 15 minutes before meals. Course – 10-15 days.

Before starting such treatment, consult your doctor. Use it with caution if you are prone to allergies.

Api therapy

This is the name for treatment with beekeeping products. In the treatment of stress and depression, it is recommended:

• Royal jelly: helps eliminate mild depression, apathy (lack of interest in what is happening), is effective in some forms of insomnia or constant mood swings;
• bee bread helps in eliminating anxiety and irritability;
• linden honey and honey, which contains a splash of orange honey, helps in eliminating the state of melancholy;
• The combination of mountain honey with essential oils neroli, bergamot, tangerine. These enriched bee products create increased performance, improved overall well-being and can even induce euphoria.

Trips

If you like to travel and your financial situation allows it, a very good method of relieving stress is to go on a trip. It could be trip around the world or visiting some specific country, the main thing is that the trip is comfortable and planned. Otherwise, not having any idea about the country you are visiting may test you even more.

Drug treatment for stress

The diagnosis of stress is established by a psychiatrist or psychotherapist. These specialists should evaluate:

• severity of anxiety, anger, depression;
• the degree of depletion of subjective mental resources that play main role in ensuring overcoming difficulties;
• the nature of the electroencephalogram;
• the state of the autonomic nervous system, based on galvanic skin response and skin temperature;
• degree of increase in stress hormones in the blood: cortisol, ACTH.

If the doctor assesses that psychophysiological resources are depleted, and/or anxiety, anger or depression are too strong, he prescribes medications(in milder cases, you can use one or a combination of the above stress management methods).

The following types of drugs are used to treat stress:

Soothing herbal preparations

Medicines in this group are prescribed for increased excitability, insomnia, and nightmares.

• "Novo-Passit";
• "Sedaphyton";
• "Persen";
• valerian tincture or tablets;
• motherwort tincture;
• peony tincture.

These drugs improve the interaction between the autonomic nervous system(mainly its main organ - the hypothalamus, as well as the limbic system of the brain) and internal organs, normalize the activity of cardio-vascular system, improve sleep quality, eliminate insomnia.

The first results can be seen after 2-3 weeks, but a lasting effect will occur only after 6-8 months of use.

Disadvantage of this therapy: daytime sleepiness.

Adaptogen drugs

These are general tonics for those people whose daily activities are associated with nervous or mental overload. They improve sleep, mood, and can increase performance by 1.5-2 times.

Adaptogens can be of both animal and plant origin. They have a dose-dependent effect:

1. In minimal doses they cause relaxation, reduce excitability, slow down catabolism and have an anabolic effect, so they can be used to increase body weight.
2. In medium doses they create a feeling of vivacity, a surge of strength, and emotional uplift. They also increase immune defense, which is why they can be used for “soft”, natural treatment of long-term, sluggish and chronic inflammatory pathologies.
3. If you exceed the dosage, irritability, insomnia, and aggressiveness will appear, but they do not have a long-term or toxic effect on the body even in this case.

Adaptogens are especially indicated for older people: by increasing their energy, they help prolong youth. Until the age of 16, medications are used only as prescribed by a doctor, as they will accelerate puberty.

Adaptogens include:

• Leuzea extract;
• Eleutherococcus extract;
• ginseng extract;
• lemongrass seed extract;
• preparations based on Manchurian aralia root: “Saparal”, aralia tincture;
• "Pantocrine".

Drugs in this group are taken during daylight hours to avoid overstimulation at night. They are used with caution in hot weather, as they contribute to an increase in body temperature.

Magnesium preparations

Their use during stress is justified: in such conditions, the body experiences an increased need for magnesium, which dilates blood vessels, helps conduct impulses from the nerve to the desired organ, improves cardiac activity and has a sedative effect.

Magnesium preparations include: “Magne-B6” and its analogues “Magnelis B6 forte”, “Magne-express”, “Magnevit”.

Modern sleeping pills

They can be considered anti-stress, since, by influencing the structure of sleep, they enhance the anti-stress function of the period of night rest. They are especially indicated for acute insomnia, during the duration of the stress factor, when they can be used in a course of 2-3 weeks. They are not addictive and do not require increased dosage. Some of them (Doxylamine, Melaxen) help in the treatment of sleep apnea. "Melaxen" also, being an analogue of the hormone melatonin, produced in the pineal gland, restores normal sleep cycles, especially when changing time zones, making it soft, natural.

Modern sleeping pills include:

• "Ivadal";
• “Sonnat” and its analogues “Imovan”, “Sonovan”, “Normoson”;
• "Melaxen" and the analogue "Vita-melatonin";
• "Andante" and analogue "Selofen".

Antidepressants

These are drugs that are used if stress has caused depression, neurosis or a neurosis-like state. They affect the formation and movement of biologically active substances produced in the brain, such as norepinephrine, serotonin or dopamine. When taken according to indications, they reduce melancholy, anxiety, reluctance to do anything, increase appetite, and normalize the phase and duration of sleep.

To treat stress, Iprazide and Nialamid are used, while taking them, in order to avoid an increase in blood pressure to high levels, you should not consume cheeses, fermented milk and some other products. Amitriptyline, Incazan, Prozac, and Paxil are also prescribed.

Tranquilizers

These are medications whose main task is to eliminate anxiety and fear. They calm, reduce fluctuations in blood pressure, thereby having a positive effect on the heart. Their “competence” also includes an anticonvulsant effect, elimination of obsessive thoughts, hallucinatory disorders, but most of them cause drowsiness and can only be used in the evening.

In the treatment of stress, “moderate tranquilizers” are used: “Mebikar”, “Tranquilar”.

Biologically active additives

These products can be bought in pharmacies; they consist mainly of a combination of vitamins and some herbs:

Complivit anti-stress Compound: nicotinamide, vitamins B1, E, B12, B6, A, folic acid, C, B2, calcium pantothenate, zinc, magnesium, motherwort and ginkgo biloba extract, selenium, sodium, copper. Indications: increased physical and mental stress, the need to overcome difficult stressful situations Contraindications: hypersensitivity, pregnancy, lactation Application: 1 tablet with meals Price– about 250 rubles for 30 pieces

Biorhythm Antistress 24 day/night Compound: it is stated that this is a set of vitamins tablet "day": extracts of motherwort, lemon balm, St. John's wort, vitamins B1 and B6; “night” tablet: eschscholzia and passionflower extracts, calcium pantothenate. Indications: fatigue, irritability, lack of rest during sleep. Contraindications: pregnancy, lactation, hypersensitivity Application:“day” tablet in the morning, “night” tablet in the evening. The course is at least 20 days. Price– about 190 rubles for 32 pieces

Lady's formula Antistress enhanced Compound: para-aminobenzoic acid, nicotinamide, vitamins B1, B2, B6, C, B12, E, folic acid, biotin, pantothenic acid, choline, inositol, calcium, magnesium. Indications: for women – for acute or chronic stress disorders, after artificial termination of pregnancy and childbirth, for hypovitaminosis, insomnia Contraindications: childhood, pregnancy, lactation, hypersensitivity Application: 1 tablet 1 time per day with food Price– about 540 rubles for 30 pieces

Men's formula Antistress Compound: para-aminobenzoic acid, vitamin B1, B2, B6, B12, C, E folic acid, biotin, nicotinamide, pantothenic acid, choline, inositol, magnesium, zinc, iodine, valerian, Siberian ginseng, St. John's wort, fenugreek, hops Indications: Acute and chronic stress disorders, mild forms of insomnia, hypovitaminosis causing neurasthenic syndrome, neuroses. Contraindications: hypersensitivity, children under 12 years of age Application: 1 capsule 2 times a day, with meals. Course – 1 month Price– about 650 rubles for 60 pieces

Stresses have become constant companions of our lives, and they have become such a strong part of our lives that many people stopped noticing them and even more, not being in a state of stress, began to feel discomfort. Meanwhile, according to modern scientists, constant nervous tension is a direct path to neurosis, heart disease, stomach disease and other health problems. This is why it is so important to know how to cope with stress and learn how to respond correctly to irritating factors.

What is stress and what are its consequences?

Our world is so structured that it is almost impossible to avoid nervous experiences and worries in it. No one is immune from stress, neither adults, accomplished people, nor children, nor the elderly. They can be caused by anything, even harmless, in the opinion of others, things or circumstances. The most common causes of stress are troubles at work, in your personal life, problems with children, etc.

Translated from Latin, the word “stress” means “tension”. And indeed, at the moment when the body reacts to any stimuli - events that differ from the usual way of life that are happening or have happened, a portion of adrenaline enters the blood, and the more emotionally a person reacts to what happened, the greater it is. At the same time, the heart begins to beat faster, the muscles tense, the brain is more supplied with oxygen, the pressure rises - in general, the body mobilizes all its reserves and comes into combat readiness. But what will happen to him if he constantly remains in this state? Of course, nothing good.

Consequences of severe stress may well be the most deplorable. First of all, the blow is dealt to the functions of the brain - sleep is disturbed, hysterical states, nervousness, etc. arise. Stress becomes common cause decreased immunity, gastritis, ulcers, hormonal imbalance, skin diseases and sexual dysfunction. It significantly increases the risk of developing heart and vascular diseases, often leading to hypertension, heart attacks, etc.

However, thinking about what stress creates stressful situation- not quite right. It originates inside a person as a reaction to one or another event that is perceived by him as stressful. Therefore, all people react differently to the same circumstance: some get irritated only from a sideways glance, while others are absolutely calm even if everything around them is collapsing. The amount of stress a person experiences depends more on himself than on what happened to him. Based on this, you should develop the right tactics and choose ways to deal with stress.

Methods for dealing with stress

Unfortunately, there is no one universal way that would help relieve stress for everyone at once. What is perfect for one person may be completely useless for another. However, several general methods of dealing with stress can be identified - eliminating the causes of stress, alleviating the condition and preventing stress.

Eliminating the causes of stress

In this case, you need to try to change the situation that led to stress or your attitude towards the current situation. However, the problem should not be solved instantly. Give yourself some time to “cool down” and take a break. Distract yourself from something, occupy your head with more pleasant thoughts. Finally, just lie down and sleep. After such a rest, the current situation will probably no longer seem so terrible, since emotions will be replaced by logic.

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Remember, there are two types of problems - solvable and unsolvable. You need to learn to distinguish them. Direct all your efforts to what can be fixed and forget about what cannot be changed. If you constantly think about unsolvable problems, stress will only increase. It’s better to take them for granted, as life experiences, and move on without looking back.

Relief from stress

When the cause that led to stress cannot be eliminated. It is advisable to think about how to relieve tension and stress so as not to aggravate the condition in the future. There are quick ways to do this that can alleviate the condition for a while. These include:

• Switching attention. Try not to focus on the situation that caused stress. Switch your attention to something that can distract you from negative thoughts. For example, watch a fun movie, meet friends, do something fun
  business, go to a cafe, etc.
• Physical activity. As mentioned earlier, when stress occurs, the entire body tenses, mobilizing its strength. At this moment, more than ever, he needs to throw out a charge of energy. By the way, this is why many people in such situations want to slam the door, break a plate, yell at someone, etc. Perhaps this will help get rid of tension, but it is still better to use the energy in a more peaceful direction. For example, wash the dishes, do general cleaning, go for a walk, swim, play sports, etc. By the way, good remedy Yoga is considered for depression.
• Breathing exercises. Breathing exercises can also help get rid of tension and can be a good alternative. physical activity. They will calm your heartbeat, reduce stress and normalize blood pressure. For example, you can do this exercise: lie down or squat, straighten up, close your eyes and place your hand on your stomach. Now take a deep breath and feel the air filling your chest, slowly moving down and slightly lifting your stomach. Exhale and feel how your stomach goes down, and the air leaves your body and takes away negative energy with it.
• Drinking herbal teas. All kinds of herbs or their infusions, which can be taken in the form of teas or decoctions, can have a good calming effect. However, such relaxation methods should not become the norm for you. It is recommended to take herbs either in courses or only during periods of severe stress. Oregano is often used to combat stress,