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We cannot control the behavior of other people or the course of events in our work (well, except to a small extent). But we are able to control our own internal state by increasing our awareness. The practice of mindfulness will help with this. American psychologist, expert in the field of conscious communications Louise Altman tells.
The essence of the practice is that we focus our attention on emotions, feelings, thoughts, being fully present in the present, without making any judgments. American psychologist Daniel Stern, author of the book "Presence in the Present" 1 , believes that the duration of the subjective perception of the present moment ranges from 3 to 10 seconds.
The practice of mindfulness helps in the most different situations: for depression, insomnia, eating disorders and phobias, for recovery in postoperative period to improve family relationships. However, we can use it to our advantage in all areas of our lives. Including at work, where we spend most of our time. But we will feel the effect of it if we practice persistently and consistently, because it takes time for favorable changes in the neural circuits of the brain.
1. Make a commitment to yourself to practice mindfulness. The first step on this path is to learn to become more and more aware of your awareness. In fact, mindfulness is the art of being an observer for oneself, noticing one's thoughts, feelings, behavior. But, as mentioned above, without giving anything estimates.
2. Start simple. Say to yourself, “Today I will be mindful of _____” and direct your attention to this aspect of your work throughout the day.
At work, take advantage of opportunities to show empathy and kindness. Colleagues also experience overload and need support
3. Start your day with a short mindfulness practice. The key to it is your breath. Instead of waking up and immediately jumping into the maelstrom of affairs, take a few minutes to yourself, observing how you feel, and determine your intentions for the current day.
4. If you tend to start your day fast, try to consciously…slow down your pace.. Even if you have to do a lot of things in a short period of time. At least your mind will be able to keep this race under control and you will be able to better manage your energy.
5. When you're at work, try to really listen to your colleagues. This means that during a conversation you direct all the energy of attention to the interlocutor and stop focusing on yourself and your current tasks at least for a few minutes.
6. At work, do not forget to celebrate other people's achievements, needs and difficulties; do not miss the opportunity to show empathy and kindness. Colleagues also experience overload, and they need support.
7. Pay attention to your body language. How are you sitting, what is happening with your back, shoulders, feet? There is nothing to say about the importance of being aware of your breathing - this is key moment awareness.
Think about what kind of result you expect from this or that action - an important call, letter, meeting
8. Watch what and how you say. The words you use are the key to your physical condition. For example, you complain to your colleagues that you are overwhelmed with work - this is a signal to your brain that something unpleasant is happening or will happen.
9. Take a few minutes to think about what kind of result you want. from one or another of his actions - an important call, letter, meeting. Most of us act without having a clear idea in our minds of what exactly we want to achieve, that is, without realizing our true intentions.
10. At the end of the day at the office or in the evening at home, take time to practice introspection.. The most difficult thing here is to do without ratings. Reasoning and judgment are not the same thing. Learn to observe without judging.
Nobody says that practicing mindfulness is easy. But if we do not give up and continue to try these exercises, small changes occur in our lives at first, then they accumulate and gradually develop into habits that change our lives for the better. So why miss out on this great opportunity?
Learn more at intentionalworkplace.com
1 D. Stern Present Moment in Psychotherapy and Everyday Life (W. W. Norton, 2004).
Many of us experience stress at work periodically or frequently. It's no secret that the effects of stress on health can be very serious. How to calm your nerves and help yourself survive difficult situations at work?
Agree that work is a serious source of stress for a modern person. Even if initially the vacancy did not talk about working in stressful conditions, then from time to time such situations still arise. The stress experienced at work makes a person too nervous, anxious, irritable, depressed, his blood pressure rises. sleep problems, premature aging, indigestion, cardiovascular diseases, exacerbation of chronic diseases can become. Stress, as you know, "beats" the nervous system, which is directly related to immunity. And if something prevents our immune system from working properly, we become vulnerable to infections. If you don't know how to calm your nerves, try our tips.
1st way to relieve stress: relax and refresh
To mitigate the effects of stress, take a short break to refresh yourself to replenish energy. Just don’t look for consolation in food to eat up “on nervous ground". It is enough to eat a small amount of a product that will help the body produce substances for the speedy victory over stress. It can be almonds, orange, avocado, salmon or spinach dishes. You can also drink a cup of black tea.
2nd way to relieve stress: massage
Massage of the earlobes is good for relieving stress and tension. There are many acupuncture points in our ears. You need to massage both lobes at the same time, with well-warmed hands. Continue the massage for at least a minute, pressing on different points for about 5 seconds.
3rd way to relieve stress: look for inspiration in the workplace
How to relieve stress if the end of the working day is still far away, and you don’t have the opportunity to leave for a while? In this case, the elementary organization of your workplace will help. True, you will have to take care of this in advance, in case of a possible.
Put on your desktop a photo of your favorite people, a postcard, a picture or an object that pleases the eye. Can fill your workspace pleasant aromas but keep it in moderation. Create a soothing music playlist on your computer in advance. In difficult moments, look at pleasant photos and listen to music through headphones to come to your senses.
Also, start cleaning up your desk to calm your nerves. Throw away unnecessary papers and objects, neatly put things that you use in their places.
4th way to relieve stress: movement
Exercise is a well-known way to prevent the effects of stress. If possible, find a secluded place in the office where you can do a little exercise - swinging arms and legs, squats.
You can get rid of stress at work with a 10-20-minute walk.
5th way to relieve stress: dreams and meditation
Your fantasies will help. Just close your eyes for a while and remember your favorite place recreation. Imagine the sounds, colors, smells that create a special atmosphere in this place.
Build perspectives for the future. After all, work is only part of your life. Be aware of the existence of other people and things that give you happiness and peace.
For meditation, look for a comfortable seat in a comfortable place. Put your hands on your knees, straighten up and focus on relaxing some part of your body. Now close your eyes and listen to the sounds and sensations as you inhale and exhale. Meditate for 20 minutes. This will help you get your emotions under control and relieve stress.
Restore the functions of the central nervous system after severe stress, you can use drug therapy, in particular, taking nootropic drugs (
Everyone once experiences stress, a considerable number of adult residents of megacities are chronically in this state. Despite many external factors that contribute to getting stuck in the negative, it is necessary to study effective ways how to relieve nervous tension, otherwise psychological discomfort will soon be supplemented by serious problems with the health of the body.
The first signals of an overvoltage that has begun are rapid fatigue, a drop in performance. Nervous tension determines behavior: men become quick-tempered, give out excessively aggressive reactions, women are more whiny, irritable. Phrases are heard: "I'm tired, I need emotional relief." In hopeless situations with unrelenting pressure from negative factors, eating disorders are possible:,. Even immunity with a nervous overstrain begins to fail: the risk of catching a viral infection increases.
Common symptoms that signal a problem are heart palpitations, increased sweating, tremors in the limbs, and anxiety. In addition, if you don’t know how to relax and fall asleep, it’s probably time to relieve nervous tension.
The danger of nervous tension
On the modern people many aggressive factors that cannot be controlled. For example, many people have to endure unnaturally close contact with strangers in transport, do not get enough sleep, get tired of an overabundance of unnecessary information, but do not take timely measures to protect their psyche. It is almost impossible for working people to eliminate negative factors, they do not know how to relieve nervous tension. For some time, a strong body adapts to difficult conditions, but it is important to take advantage of the tips on how to quickly relieve stress or nervous tension. If the conditions become chronic, they will cause serious consequences in the form of physical health problems. According to doctors, somatic diseases are exacerbated: stomach ulcers, psoriasis, and some types of tumors.
IMPORTANT: It is dangerous to underestimate the harm of a negative mental state. It is important to know how to relieve strong nervous tension, to prevent possible consequences.
Identification of the presence of a problem, necessary measures
Symptoms like headaches, fever can both indicate nervous strain and indicate the onset of colds, so it is better to entrust differential diagnosis to a specialist. In addition, psychological reactions are individual: a situation that makes one person exhausted and broken, will excite another, overcome obsessive thoughts. Today there are effective directions on how to relieve stress and nervous tension. It's better to fight together.
How to relieve nervous tension: drugs
Anxious, how to relieve stress and nervous tension? Medicine is the fastest the right way help. under the influence of classical antidepressants, antipsychotics, it slows down, anxiety symptoms are removed.
IMPORTANT: Minus serious drugs - they can only be prescribed by a doctor.
Second group medicines- pharmacy - available for purchase independently. Drugs that relieve nervous tension in the adult type of "Afobazol" eliminate negative aspects by activating the work of the nervous system. In an unopened state, it is more prudent to choose a similar drug without side effects to relieve stress and anxiety.
To relieve nervous tension and anxiety, it is important to choose drugs rationally. Many sufferers buy "Corvalol", sold without a prescription, quickly giving a sedative effect. People don't take into account important nuance: With long-term use, Corvalol is highly addictive.
It is important to understand how to relieve nervous tension without drugs? Help folk medicine. Tincture of the avoiding peony, valerian will help to calm down, improve sleep. These are the simplest effective means how to relieve internal nervous tension.
Other Methods traditional medicine, alas, work, only due to the placebo effect.
How to relieve nervous tension at home
Having chosen drugs that relieve nervous tension, it is worth additionally working on the problem at home. Learn special breathing programs. A physical break will be useful if you are interested in how to quickly relieve nervous tension. And the most pleasant way to calm down and relieve nervous tension is to give each other touches, to hug each other tightly.
Interested in how to relieve nervous tension in a child? Take the child's hands with an anti-stress pillow. Stimulation of the nerve endings of the fingertips - The best way than on your own you can relieve the strongest nervous tension.
IMPORTANT: If you note that independent methods have a temporary effect, contact a specialist.
Seriously worried about the question of how to relieve nervous tension, fear, anxiety? A dozen recommendations will definitely help.
- A sure way to relieve nervous tension from the head is to massage the jaw daily: the lower part of the face is pinched when you have to endure negativity for a long time. Put eight fingers on the bottom of the jaw, make confident circular motions. From the center, gradually move towards the ears.
- A delicious way to relieve nervous tension on the face is to use chewing gum. According to scientists, in the process, the level of cortisol, the stress hormone, decreases.
- Method emotional discharge according to Dale Carnegie, it works like this: analyze in detail what is happening, imagine the worst possible outcome, mentally live, accept. Such a technique of self-hypnosis, which allows you to relieve nervous tension, will relieve panic, and enough energy will be released to solve an urgent problem.
- Need an emotional release? Exercises that program for success, happiness will help. When you wake up, tell yourself in the morning: “I am safe, positive, successful, everything will work out.” A lot of coaches share useful trainings for free - take a look at them carefully.
- Make a corner of emotional unloading in the house, filled with your favorite, memorable things. Set up a rocking chair with a blanket and a reading book, or organize a cozy, warm window sill.
- Ways of emotional unloading, which came from Japan, are advised not to suppress emotions. Annoying boss? Hang a hated portrait on the wall, throw darts! Draw a dictator in funny situations. Got angry at your spouse? Having bought the cheapest dishes, beat them.
- Everyone has their favorite music that relieves nervous tension and reminds them of special moments. Set aside 10 minutes a day to listen.
- Choose movies for emotional relief and once a week arrange a date with yourself in the home theater.
- Change the scenery, walk along the quiet streets, admire the views. Switching to the contemplation of the beautiful, you will forget that you were worried about how to relieve nervous tension.
- Get enough sleep! Healthy sleep works wonders.
Video - How to relieve nervous tension.
Conclusion
It is better to approach the question of how to relieve nervous tension in a complex way. Combination medicines with independent state adjustment methods will give the desired effect faster.
Stress is a protective reaction of the body to a difficult, uncomfortable situation. The condition is accompanied by internal tension, increased anxiety and a sense of fear.
Relieve stress at home
Get rid of the symptoms of stress through psychoanalysis and techniques that patients perform at home, on the way to work or at the workplace. Help relieve nervous tension folk recipes: safe tinctures and products on a natural basis do not cause side effects.
Stress and psycho-emotional stress
Stress is a state consisting of a complex of negative internal processes. Tension is a separate moments that arise due to stress factors and entail serious consequences for the further development of a person.
These concepts refer to psychological condition person. Psycho-emotional stress causes physical and mental stress, characterized by a partial loss of control: in this state, a person overcomes difficulties, not being sure of the result of his actions. Stress is the body's response to factors that, for a number of reasons, the human mind perceives as overwhelming difficulties that cannot be dealt with.
Varieties of nervous tension
Nervous excitation is characterized by a load on the central nervous system. In a state of stress, a person does not relax: at night he is tormented by nightmares, and in the morning he feels tired and apathetic. The nervous system is not restored. Mental stress changes the behavior of the individual, making a person aggressive and isolated from others. For convenience, two types of transcendent mental stress are distinguished:
- The inhibitory type is expressed in a person's low adaptation to new conditions, when he cannot adapt to the tasks set at work and the requirements in the family. His reactions are inhibited and inadequate in relation to the situation.
- Excessive forms of mental stress ( excitable type) are expressed in a change in the behavior of the individual: she moves away from her usual habitat, becomes closed and uncommunicative. Mental stress leads to rapid mood swings. Tension of this type is characterized by increased aggression of a person who has experienced severe stress.
- Excessive or transcendent forms of mental stress arise due to hypermobilization of the body (a person experiences an emotional breakdown).
- Outrageous forms violate the coordination of movement. As a result of tension, confusion appears and concentration of attention decreases.
Stress, tension, aggression
Symptoms of psycho-emotional problems
Nervous fatigue is reflected in human behavior. His attitude to life, behavior and society is changing. Symptoms nervous tension:
- lethargy;
- apathy;
- inhibition of reactions;
- increased anxiety;
- depression;
- manic behavior (a person is focused on one task).
The symptoms and treatment of nervous tension are similar to methods of stress relief. The primary task is to reduce the level of anxiety and fight the main cause of this condition. Without drugs, tension decreases gradually through an increase in human activity and correction of his behavior.
Each symptom of nervous strain is accompanied by exhaustion of the mind and body of a person. Nutrition is disturbed, muscle tone decreases - the personality literally weakens before our eyes. A sign of problems in the body that occur against the background of a load on the psyche: arrhythmia, hypertension, infectious diseases(malfunctions immune system), disturbances in the work of the intestines (constipation, diarrhea, increased flatulence).
How to relieve stress
Methods for relieving psychological stress directly depend on the condition of the affected person. Sedative pills and psychotropic drugs are prescribed by a doctor in cases where exercise and regular techniques do not positive results. Psychocorrection is a safe technique for adults and children.
Psychological counseling and psychocorrection
The state of mental tension consists of physical reactions that can be learned to control. The methodology for home use lies the correction of the body's reactions. Across breathing exercises a person learns to control fear, and exercises from tension help to concentrate attention.
Proper relaxation technique
The easiest way to relieve stress is to instruct the body to change the external reaction. To relieve stress and nervous tension at home after a working day, you should take a walk on fresh air.
The benefits of walking
Walking alone with your thoughts allows you to understand the causes of the current situation and distract from the problem. Change environment helps to quickly calm down, relax muscles and reduce overexcitation. It is better to take a walk before going to bed to relieve mental stress and prevent insomnia.
Tension Relief Exercise
Mental stress associated with overcoming imperfection is expressed in the behavior of the individual. She is clamped and notorious: her injuries are reflected in the appearance and demeanor of a person. He is stiff, stooped and clumsy. Gymnastics is used to combat internal clamps.
Relieve tension and stress:
- starting position - standing against the wall with an extended back;
- feet shoulder-width apart, arms extended forward (palms pointing down);
- while exhaling, the body slowly pulls up, while inhaling, the body weight is redistributed to the entire foot.
The number of repetitions of the exercise depends on the physical fitness of the person. Psycho-emotional stress due to sudden changes at work or in personal life is accompanied by panic attacks - such an exercise will ease anxiety, and mental stress will disappear within 5-10 minutes.
Alternating body lifts with breath holding. A person needs to stretch out on his toes and draw in the abdominal muscles. On exhalation, the body relaxes and returns to its original position.
Breathing exercises
To quickly relieve stress or nervous tension, you need to calm your breathing. As a reaction to fear and stress, a person develops shortness of breath, choking, pain in the sternum and uneven breathing. With the help of simple breathing exercises, psychological stress is reduced, and a person comes to a normal state. Breathing exercises are suitable for both a man and a woman or a child.
Breathing exercises to relieve tension are easy to remember:
- Starting position - sitting or standing. The person settles into a comfortable position with a straight, outstretched back. It is important that the chest is even, straightened, and nothing interferes with calm breathing.
- Closed eyes help to detach from what is happening around. The exercise is carried out at home, at work or in public transport.
- The first breath is slow and deep. While inhaling, a person counts to himself to five. Air passes through the lungs, the stomach gradually rounds.
- Slow exhalation. Exhale should be gradual, tensing the abdominal muscles, then freeing the lungs. The complex of inhalations and exhalations is like a wave that first fills a person and then releases.
- You should inhale through your nose and exhale through your mouth.
- Between inhalation and exhalation, the breath is held for a few seconds.
Breathing exercises to relieve stress
A simple scheme "inhale for 5 counts - hold your breath for 5 seconds - exhale for 5 counts" will allow you to relax your body and free your mind from disturbing thoughts. Repetition of the exercise helps to divert attention from the stress factor. Held breathing exercises within 10 minutes. The exercise is repeated 2-3 times a day.
Restoring the correct rhythm of breathing normalizes mental condition person. Before going to bed, the exercise will allow you to quickly fall asleep and get rid of disturbing thoughts.
Equipment for extreme situations
An effective method of relieving psychological stress in a conflict is emergency measures. use fast techniques to normalize the state in stressful situation and to prevent a nervous breakdown. Well helps from a panic attack exercise "Boat".
Starting position - sitting or standing. It is necessary to align your back and fold your arms in the form of a boat (palms are connected at chest level, elbows are bent). In order to relieve stress and nervous tension, you should monitor your breathing for 3-4 minutes. At the fifth minute, its frequency decreases. Calm, measured breaths alternate with long exhalations. During inhalation, the lips are closed (inhalation is made through the nose). After a few minutes, the body will relax and the mind will calm down.
Calming herbs and aromatherapy
You can relieve stress in a relaxed home environment. Soothing tea and essential oils, incense and aroma candles will create all the conditions for relaxation of the body.
Help from internal stress herbal preparations, which are stored all year round. As a natural sedative, herbs are selected: St. John's wort, oregano, chamomile and motherwort. Dilute the herbal taste of tea with honey, cinnamon or syrup. The composition of the collection is selected individually.
Herbal tea with honey
Getting rid of nervous tension at home is easy if you take baths with pine needles and essential oils once a week. Use 10 drops of oils (orange, cedar and lemon tree) added to a warm bath. So you can relieve fatigue. After the bath, it is recommended to drink freshly brewed chamomile tea or decoction with medicinal plants(melissa and mint).
Useful properties of oils are used to improve blood circulation, in the fight against colds and stress. Helps to relax incense: with the help of an aroma lamp and essential oils can calm the nervous system. With the help of lavender, geranium and frankincense oil, a woman can remove severe pain during menstruation (violation hormonal background causes increased anxiety and psycho-emotional stress).
lingering stress
The result of increased excitability (symptoms: irritability, apathy, confusion) is prolonged stress. A person has a headache, tremors appear in the limbs, joints hurt, the body aches - psycho-emotional problems lead to pathologies.
The attending physician prescribes drugs that remove the physical symptoms. Psychoanalysis and work on lifestyle helps a person to get rid of stress and its consequences. The danger of a protracted stressful state lies in the disruption of the central nervous system.
Mental disorders manifest themselves in people who have not struggled with constant emotional stress.
The right rhythm of life
It will be possible to avoid taking stressogenic drugs if you plan your daily routine, draw up proper diet and take care of your health. Remedies for tension cause drowsiness and affect the behavior of a person, and folk remedies from stress are not dangerous. Good habits developed while working on thinking and behavior will become the prevention of stress in the future.
Sports
Take off internal stress will help:
- sports;
- new hobbies;
- country trips;
- new acquaintances and meetings;
- timely rest.
Work on your own thinking saves you from stress - the attitudes that a person lives by create his reactions. Stress resistance is developed through self-education and self-knowledge. If a person knows the cause of fear, he is not afraid of the future, he is not afraid of the unknown.
The daily routine is a balanced day, during which the body has time to relax and get desired load. The culture of food consumption allows you to get rid of such manifestations of stress as overeating or starvation.
Physical exercise
The ability to resist stress is tantamount to the ability to control the spontaneous reactions of the body. A pinched body cannot relax, resist stress and its consequences. Used to harden the body physical exercise: running in the morning or in the evening before bed helps well. While running, a person clears the mind and allows the body to release accumulated tension.
It will be possible to overcome stress if you cultivate resistance to problems. Body work increases self-esteem. Development motivates a person to new achievements, and group classes allow you to make promising acquaintances. Stress relief through yoga is based on a combination of meditation techniques and exercise. A person learns to look at the world, people and the causes of stress differently. Relaxation is the key to harmony and well-being.
Finding new hobbies
Hobbies and hobbies are the foundation of a personality that develops. The basis of art therapy (one of best practices struggle with lingering stress) is the disclosure of a person, his fears and anxieties through art. Figures, compositions, paintings reveal the true trauma of the individual. Thanks to art therapy, old emotional wounds can be soothed. A person who knows himself is not afraid of the world around him.
New classes are impressions and positive emotions. Positive experiences relieve stress. They switch the person away from the problem, make experiences less significant.
Rest and relaxation
No rest ends emotional burnout. The person loses motivation and weakens. The less time a person devotes to rest, the more he is prone to external influence. Rest consists of distracted activities: picnics, going to the cinema, communication with loved ones. Such exercises give the body the necessary respite.
Relaxation is aimed at revealing the true desires of the individual. Away from work and family responsibilities, she can make the right decisions. A change of place is a signal of calm for the body.
Conclusion
Stress and psycho-emotional tension are similar concepts that describe a difficult state of a person. Difficulties at work and at home exhaust a person, make him weak and susceptible. Stress is expressed by physical symptoms: the daily routine, sleep and nutrition are disturbed. The longer this state lasts, the more difficult it is to get out of it.
Physical activity, conversations with friends and psychoanalysts help to cope with tension and stress. Individual program treatment is a balance between desires and needs of a person. For further development, he needs to get rid of stress, which distorts the perception of reality.
Instruction
Take small breaks for yourself. After work you can go to gym, bath, home, where you can relax and put your nervous system in order. Doing the same at your workplace is quite problematic, but you are unlikely to be understood. Therefore, arrange small breaks for yourself during the working day, during which you can put yourself in order by completing a set of exercises.
Retire while exercising. Find a room where no one will disturb you. It is best if it is ventilated. Depending on the complexity of the work, the exercises should be done 5-7 times a day for 2-7 minutes.
Tighten all muscle groups. When, as a result of constant loads, the muscles are in tension, they begin to give it out, which gradually affects your emotional state. To relieve muscle voltage, you need to use all muscle groups.
Clench your hands into fists, bending your wrists at the wrist. Raise your shoulders and bend your elbows, bring your shoulder blades together and lower them down. Tighten all the muscles of the face: frown your eyebrows and close your eyes. You should also have tense abs, buttocks and thighs. There should not be a single muscle left that you would not strain. Then count to 10. On the count of 10, relax, lean back and take a deep breath. Exercise should be done 5-7 times a day. It effectively copes with stress, bouts of fear and self-doubt.
Try to understand which muscles tighten after stress. The parts of it all are the shoulders and arms. Make some relaxing movements. Then tighten these muscle groups as hard as you can, and relax again. This will help you deal with the emotions that overwhelmed you faster.
To avoid overvoltage on work try to relax completely before going to bed. When you wake up, tone all your muscles: yawn, stretch, shake your arms and legs.
The rhythm of life is constantly accelerating, you need to do a lot of things, learn, understand. Modern man there is less and less time for rest and relaxation, which are necessary so as not to provoke an overstrain of the nervous system.
The modern rhythm of life with its stress, haste and eternal time pressure provokes the emergence of a state of nervous tension. The human body cannot always be in a state of "stretched string", this can provoke health problems. Therefore, it is necessary to find time for rest and relaxation. The most popular and fastest methods include the following:
Energy point massage
Our body contains a large number active points. Their stimulation can reduce headaches, relieve anxiety, improve memory and concentration.
aromatherapy
It can be carried out even in the office, filling the room with a pleasant relaxing aroma.
Eating
In this case, you should drink more liquids, such as tea, herbal tea, juice, etc. and eat vegetables or fruits. This will restore the water-salt balance in the body, provoke the production of dopamine and relieve tension.
Walk
Walking in the fresh air improves the functioning of the respiratory system, heart and brain, by enriching them with oxygen.
These are the most common quick ways aimed at relaxation. There are also a large number of others that are less known but work well and help many people get rid of the "manager syndrome".