Ways to relieve psycho-emotional stress. Psycho-emotional stress: signs, prevention, relaxation techniques

Usually, when we are upset, we begin to hold our breath. Releasing your breath is one of the main ways to get it out of your head.

Put aside all the problems that bother you. You can return to them whenever you want, but there is no problem in giving yourself a break. Breathe slowly, calmly, and deeply for three minutes. You can even close your eyes if you like. If you like, count to five as you inhale, and to seven as you exhale. (Spending more time exhaling creates a gentle, calming effect.) Imagine that as you enjoy this deep, unhurried breathing, all your worries and troubles disappear.

Taking a break is a relaxation technique. But at the same time, it can also work as a means of distracting attention, taking thoughts away from our problems for at least a few minutes.

Simple statements.

Repetition of short, simple statements can help you deal with emotional stress. Here are some examples:

I feel better now.
I can completely relax and then quickly pull myself together.
I can control my inner feelings.
I can handle the tension whenever I want.
Life is too short to be wasted on all sorts of worries.
Whatever happens, I will try to do my best to avoid stress.
Internally, I feel that everything will be all right for me.

Try to come up with your own wording. Keep them short and positive; avoid negative words like "no" and "fail". Repetition is very important. Repeat your statements aloud several times each day, or write it down on paper.

Magic word.

Interrupts the automatic flow of thoughts with a soothing word or phrase.

Choose simple words like: peace, rest, calm, calm down, balanced. Instead of words, you can read: 1001, 1002, etc., or use phrases like: "deep and even deeper relaxation"... Let the thoughts rush through your head, do not let them take possession of you. Close your eyes and focus. Repeat a word, phrase, or count to yourself for 60 seconds. Breathe slowly and deeply.

Stress relief at 12 points.

Do the following exercises several times a day. (Always be mindful of your physical capabilities.) Begin by rolling your eyes smoothly — twice in one direction and then twice in the other. Fix your attention on a distant object, and then switch it to an object located nearby. Frown, straining the muscles around the eyes, and then relax. After that, work your jaw and yawn widely several times. Relax your neck by first shaking your head and then rolling it from side to side. Raise your shoulders to ear level and slowly lower. Relax your wrists and move them. Clench and unclench your fists, relaxing your hands. Now turn to the torso. Take three deep breaths. Then gently bend back and forth in the spine and from side to side. Tighten and relax your glutes and then your calves. Roll your feet to loosen your ankles. Squeeze your toes so that your feet are curved upward, repeat three times. (If you find it difficult to move your whole body, you can try to moderately tense and relax each body part separately.)

Self-massage.

Even during a busy day, you can always make time for mini-recreation and relax. You can lightly massage certain points of the body. Do not press hard, you can close your eyes. Some of these points are:

Brow area: Rub this area with slow circular motions.
Back of neck: Squeeze gently several times with one hand.
Jaw: Rub on both sides where the back teeth end.
Shoulders: Massage the top of your shoulders with all five fingers.
Feet: Rub your aching feet.

A more penetrating version of self-massage consists in simultaneously stroking the tense muscle with your hand and imagining the heat emanating from the hand and penetrating into the tense area. The most powerful, energetic approach is to lightly spank yourself from head to toe. It both relaxes and gives a certain boost of energy.

Breathing at the expense of 7-11.

Helps to relieve strong physical stress without leaving a stressful situation.

Breathe very slowly and deeply so that the entire breathing cycle takes about 20 seconds. You may find it difficult at first. But don't strain yourself. Count to 7 as you inhale and 11 as you exhale.

The need to stretch the breath so much requires full concentration. A deep breath softens the tension that inevitably appears in the intercostal muscles. Exhalation stretched over time relaxes the abdomen. If you feel a little dizzy the first time you try this method, shorten the cycle time and breathe less deeply the next time.

Warm up.

Some people find it easier to release tension while moving than at rest.

Try expressing your feelings in physical exercise by doing gymnastics or aerobics, dancing, or wrestling with an imaginary opponent. Even a short strenuous action (for example, a few squats) will raise your tone and change your mood. Brisk walking and running are effective. In doing so, of course, take care not to overwork yourself.

Questions to yourself.

Neutralizes happiness blockers by creating new perspectives in situations of pressure.

When you suspect that you are exaggerating the significance of a problem, ask yourself the following questions:

Is this really such a Big Deal?
Is anything really important to you at risk at this time?
Is it really worse than what it was before?
Will this sound just as important to you in two weeks?
Is it worth it to worry like that?
Is it worth dying for?
What's the worst that can happen and can I handle it?

Distraction.

Distraction is a way of positive distraction that blocks out stressful thoughts and feelings.

Concentrate your attention on a neutral object for a few minutes. Below are four possibilities:

Write down 10 names of objects or things that you dream about. These may not necessarily be important things, just ones that give you pleasure, such as a home holiday.
Slowly count items that are emotionally neutral: leaves on a flower, specks on a square of tiles, letters on a printed page, etc.
Train your memory by remembering 20 actions you performed yesterday.
Take two minutes to list the qualities you like about yourself, and give examples of each.

Self-perception.

Stop for a moment and think about what you should like yourself. Say it out loud or think to yourself: "I take care of myself, my well-being is very important to me. I want to support myself and do everything in the best possible way. I want a really good life for myself. I am always on my side."... Your feelings of support will increase if you hug yourself or just clasp your hands, as if reinforcing words of approval.

Your valuable qualities.

Counteracts the inherent tendency to criticize oneself, reinforces belief in oneself with concrete, positive statements.

Make a list of your undoubtedly valuable qualities. You can add some of the following points to it:

I take care of my family.
I am a good friend.
I've achieved something in my life. I help people.
I want to be successful
I admit my mistakes.
I try to behave intelligently.
I try not to make more mistakes that I did before.
I'm pretty attractive.
I am talented in some areas.
I try to live in moral purity and be kind to people.
I began to understand myself better.

Write this list on a piece of paper and carry it with you at all times. When you feel overwhelmed, take it out and focus on your strengths. Give examples of your positive behavior. Better yet, tell them out loud or write them down. All of this will greatly enhance your self-confidence.

Non-resistance.

If you are annoyed by a person or a particular situation, try to think of it as a source of unpleasant energy. This negative energy affects your senses in the same way as a loud sound does to your ears. Then imagine that you have become invulnerable: imagine a shield in front of you, from which the energy hurting you "bounces off". Or that you "lost" it, that it passed through you completely painlessly, like cosmic rays constantly piercing our body. And if someone tells you unpleasant things, criticizes, imagine that negative words "fly" over your head, without even touching you.

Emotional stress is a set of emotional experiences that reduce the emotional background and motivational sphere of the individual. The state of emotional stress is accompanied by a feeling of helplessness of a person in front of life circumstances, his own uselessness, a feeling of loss of the meaning of life or the purpose of activity. The work is carried out formally, interest in others is supported by social demands, apathy gradually begins to fill all areas of life. In the affective sphere, there is irritation, suspicion and nervousness, various personal accentuations can be activated. The feeling of causeless anxiety and anxiety increases.

Fatigue is growing, which does not go away either after rest or after a night's sleep, but increases even with minimal physical exertion. Appetite may disappear, insomnia may occur, and a desire to remove and relax with the help of alcoholic and narcotic substances may appear. When using various stimulants (even coffee), their effect is not pronounced, and sometimes the opposite.

Usually, this state is caused by the long-term suppression of negative feelings or problems, but when a person is faced with such, the adjustment may be quite serious. In many cases, prolonged nervous tension leads to the development of stress, with all the ensuing consequences. If we ignore this symptomatology, then various ones develop, the therapy of which also includes drug correction of the condition.

The human psyche is designed in such a way that it is in a normal state only in constant improvement. During long periods of stability, emotional tension begins, accumulates, which is associated not so much with the external situation and the conservation of emotions, but with irritation from the lack of movement.

Causes of emotional stress

The state of emotional stress in most cases is caused by a person's inability to express their emotional and sensory experiences. Usually this concerns the processing and splashing of negative emotions, which have the most destructive effect on the psyche. It is in expressing such feelings that many people have difficulty. This is due to social norms of behavior, prohibitions on expression and discontent. Many people are taught from childhood that they should not be angry with certain people or resist some actions. and character leads to the creation of an outwardly positive and desirable image - a person. Who does not cry, does not get angry, does not take offense, who is able to forgive everything and enjoys what is unacceptable. The problem is that simply concealing such experiences do not disappear anywhere and begin to destroy not only the psyche, but also the physical health of a person. Instead of refusing to acknowledge certain feelings, it is necessary to teach children to express them in a constructive way, without holding them inside.

In addition to such internal factors that are absorbed at a very early age, there is also an external influence. Thus, stressful situations and constant discomfort caused by external events lead to emotional stress. This includes an unloved job, a bored husband, annoying children, noisy neighbors, a construction site outside the window, unfulfilled dreams. Many of these factors are not even consciously noted by a person when he tries to figure out the reasons for his own irritation, but they continue to affect. And if you can change your way of reacting and manifesting emotions in a few months, then some external circumstances do not lend themselves to our influence.

The difference between our idea of what the world should be and what its manifestations we face is the most powerful factor that provokes emotional stress. These differences can arise on the basis of objective or invented differences. So, it is quite logical to wait for support and attention from a loved one, and when, instead, there is betrayal or ridicule, tension arises. But it can also be illusions that cause more and more claims to the world - for example, the desire for everyone to have dinner at a certain time or understand your words the first time.

Additional factors that make a person more susceptible to events and lead to overexertion are increased fatigue, any dissatisfaction. Physical condition plays a critical role in the regulation of emotions, therefore, if there is a minor emotional shock with a balanced sensation of the body, it can go unnoticed. Conversely, a fleeting remark from a stranger can lead to a serious emotional breakdown amid lack of sleep and hunger.

How to relieve emotional stress

Removing emotional stress implies serious internal and external work, a subtle feeling of your needs and capabilities, as well as patience, since it is impossible to remove in a couple of minutes what has been accumulating for months. Get involved in restructuring your own life and reducing stress in everyday situations. The strategy of small tasks is perfect for this - when one large work is divided into several components. A person's perception is arranged in such a way that if the plan is global (for example, to buy an apartment), then such a goal will not cause anything but panic, and postponing the implementation will cause an increase in internal tension. Many small tasks should be set that will ultimately lead to the desired. They can be performed periodically and not feel the pressure arising.

Reduce the level of uncertainty as much as possible - ask people for deadlines, look for detailed information, make comparisons with similar projects. The more you are aware of the real state of affairs, the less the difference between your expectations and reality will be. In addition, it allows you to optimally plan your own time and processes. Think over possible scenarios and your actions in them. This will take you away from empty daydreaming, increased anxiety and panic expectation. When the situation turns not into the chosen most positive option.

If you notice an increased level in yourself, which is not based on objective reasons, then it is worth working with your states. To do this, you can compare the emerging situation with similar, but already successfully ended, and what is now perceived as a tragedy is well placed mentally next to really bad things (for example, excessive worries about possible criticism of your report can be compared with the illness of a loved one - the level of anxiety should fall ). There is also the opposite strategy - bringing the significance and importance of the experienced situation to the point of absurdity. By spinning in your head the degree of influence of your failure in the presentation to the point that after that the sun can go out and the whole universe will die, you will notice an emotional change in perception.

Increasing your physical activity is a great way to process many emotions. Moreover, the type of activity can be selected in relation to the emerging negative emotions. If it is, then start running, if - sign up for boxing, increased - you go to the pool. You also need to listen to your own body - if you want to stretch, then do not force yourself to lift the barbell. In the process of sports and physical activity, there is not only a working out of emotions, a surge of excess adrenaline, but also the production of positive hormones, which stabilizes the emotional state.

If you notice the growing emotional stress, then you can reduce it right at this moment with the help of breathing techniques. This can be exercises from yoga or vaiveishena, just an alternation of deep breaths and abrupt exhalations - there is no definite recipe, it is worth trying. However, it definitely helps to transfer attention from the process of thoughts to the process of breathing.

To release accumulated emotions, you can look for various optimal ways for this that will not harm people and relationships, it is good that this process takes place in the presence of a psychologist. You can throw out emotions on your own through sports, dancing, singing, drawing (and even coloring), modeling. All types of creativity are perfect as a way to express your inner state, and even in the form of art.

Look for activities that bring you relaxation, work to bring more spontaneity into your life and find reasons to be happy every moment. Strive to reduce the amount of your own control. Reduce it only to the necessary things, and do not touch other people's lives and beliefs. The fewer things that you need to keep in your field of vision, the more moments for relaxation, and the world will not collapse without your intervention, rather it will breathe more freely and easier, just like you.

Ways to relieve emotional stress

In psychology, many methods and techniques have been developed that help relieve or reduce the level of emotional stress. Some of them need to be performed only with a specialist, but there are a number of techniques available for independent use.

So, a change of activity is very effective, and it is necessary to choose something that requires strong muscle tension or physical activity. The duration of such a shift can be from five to fifteen minutes. You can do the necessary minor chores around the house - washing your shoes or dishes, taking out the trash, ironing your shirt. In the office, you can go for lunch, bring paper, water flowers. If possible, then the simplest and most effective is to go out for a walk at a fast pace, it is good to combine this with breathing exercises.

Suitable for different types. You can draw or glue collages, you can compose drawings using computer programs - here you can throw out anger, annoyance, and dreams. You can also visualize in your imagination - it is better to work with energy. When you feel tension, you should imagine it as a liquid of a certain color and imagine how it flows out of you, through your feet into the ground. This technique is very grounding, especially if it is possible to take off your shoes and completely touch the ground with your foot.

Analyze the situation. When something makes you seriously worry, you can decompose the situation in writing by answering the questions: what hooked you, what conclusions can be drawn, what led to the occurrence of such a situation, what it affects, what could provoke other people, how to avoid or how to use for yourself. In the course of this analysis, you not only acquire a strategy for coping with similar incidents in the future, but also stabilize your emotions in the present.

Get rid of sad thoughts, surround yourself with positive people, sharing sadness with whom you can transfer the perception from the tragic to the comic perspective. Plan your day in such a way that there will always be a place for something that pleases or gives comfort, and try to set it for the evening - such an arrangement will help accumulate strength on calm days and neutralize the negative impact on unsuccessful ones.

Stress is the body's defensive response 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 stress symptoms through psychoanalysis and techniques that patients perform at home, on the way to work or in the workplace. Folk recipes will help relieve nervous tension: safe tinctures and natural products do not cause side effects.

Stress and psycho-emotional stress

Stress is a condition consisting of a complex of negative internal processes. Tension - these are isolated moments that arise due to stress factors and entail serious consequences for the further development of a person.

These concepts indicate the psychological state of a person. Psycho-emotional stress causes physical and mental stress, characterized by a partial loss of control: in this state, a person overcomes difficulties without being confident in the result of his actions. Stress is the body's response to factors that, for a number of reasons, the human mind perceives as unbearable difficulties that cannot be dealt with.

Varieties of nervous tension

Nervous excitement 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 does not recover. Mental stress changes the behavior of a person, making a person aggressive and detached from others. For convenience, there are two types of transcendental mental stress:

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. This type of tension is characterized by increased aggression of a person who has experienced severe stress.
Excessive or transcendental forms of mental stress arise due to hypermobilization of the body (a person is experiencing an emotional breakdown).
Transcendental forms disturb the coordination of movement. Due to stress, confusion appears and concentration of attention decreases.

Stress, tension, aggression

Symptoms of psycho-emotional problems

Nervous exhaustion is reflected in human behavior. His attitude to life, behavior and society is changing. Symptoms of nervous tension:

lethargy;
apathy;
inhibition of reactions;
increased anxiety;
depression;
manic behavior (the person is focused on one task).

Symptoms and treatments for stress are similar to stress management methods. The primary goal is to reduce the level of anxiety and combat the root cause of this condition. Without medication, stress is gradually reduced by increasing a person's activity and correcting his behavior.

Every symptom of nervous tension is accompanied by a depletion 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 arise against the background of a load on the psyche: arrhythmia, hypertension, infectious diseases (malfunction of the immune system), disturbances in the functioning of the intestines (constipation, diarrhea, increased flatulence).

How to relieve tension

Methods for relieving psychological stress directly depend on the condition of the affected person. Soothing pills and psychotropic medications are prescribed by your doctor when exercise and regular techniques do not work. Psychocorrection is a safe technique for adults and children.

Psychological counseling and psychocorrection

The state of mental stress consists of physical reactions that can be learned to control. The technique for home use is based on the correction of the body's reactions. Through breathing exercises, a person learns to control fear, and exercise from tension helps to concentrate.

Correct relaxation technique

The easiest way to relieve tension is to instruct the body to change its external response. To relieve stress and nervous tension at home after a working day, you should take a walk in the fresh air.

The benefits of walking

Hiking alone with thoughts allows you to understand the causes of the situation and distract from the problem. The change in environment helps to quickly calm down, relax muscles and reduce overexcitation. It is better to take a walk before bed to relieve mental stress and prevent insomnia.

Exercise for stress relief

The mental stress associated with overcoming imperfection is expressed in the behavior of the individual. She is squeezed and notorious: her injuries are reflected in the appearance and demeanor of a person. He is shackled, stooped and awkward. To combat internal clamps, gymnastics is used.

Relief of tension and stress:

starting position - standing against a wall with an extended back;
feet shoulder-width apart, arms extended forward (palms facing down);
on exhalation, the body slowly pulls upward; on inhalation, 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 - this exercise will ease anxiety, and mental stress will disappear within 5-10 minutes.

Elevations of the body alternate with holding the breath. A person needs to stretch out on their 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, sternum pain, and uneven breathing. With the help of simple breathing exercises, psychological stress is reduced, and the person returns to normal. Breathing exercises are suitable for both men and women or children.

Breathing exercises to relieve tension are easy to remember:

Starting position - sitting or standing. The person settles into a comfortable position with a straight, extended back. It is important that the chest is level, extended, and nothing interferes with calm breathing.
Closed eyes help to distance yourself from what is happening around. The exercise is done at home, at work, or on public transport.
The first breath is slow and deep. During inhalation, a person counts to himself to five. Air passes through the lungs, the belly gradually rounds.
Exhale slowly. Exhale gradually, straining the abdominal muscles, then freeing the lungs. The complex of inhalation and exhalation is like a wave that first fills a person and then releases.
It should be inhaled through the nose and exhaled through the mouth.
Between inhalation and exhalation, the breath is held for a few seconds.

Breathing exercises to relieve stress

A simple pattern of "inhale for 5 counts - hold the breath for 5 seconds - exhale for 5 counts" will relax the body and free the mind of disturbing thoughts. Repetition of the exercise helps to distract attention from the stressor. Breathing exercises are carried out for 10 minutes. The exercise is repeated 2-3 times a day.

Restoring the correct breathing rhythm normalizes the mental state of a person. Before going to bed, exercise will help you fall asleep quickly and get rid of anxious thoughts.

Technique for extreme situations

An effective method of relieving psychological stress in conflict situations is emergency measures. They use fast techniques to normalize the state in a stressful situation and to prevent a nervous breakdown. The exercise "Boat" helps well against an attack of panic.

Starting position - sitting or standing. It is necessary to align the back and fold the arms in the form of a boat (palms are connected at the level of the chest, 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 breaths. During inhalation, the lips are closed (inhalation is taken through the nose). After a few minutes, the body will relax and the mind will calm down.

Soothing herbs and aromatherapy

You can relieve stress in a relaxed home environment. Soothing tea and essential oils, incense and scented candles will create all conditions for relaxation of the body.

Herbal preparations, which are stored all year round, help from internal stress. As a natural sedative, herbs are selected: St. John's wort, oregano, chamomile and motherwort. Dilute the herbal flavor 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 do baths with pine needles and essential oils once a week. Use 10 drops of oils (orange, cedar and lemon) added to a warm bath. So you can relieve fatigue. After the bath, it is recommended to drink freshly brewed chamomile tea or a decoction with medicinal plants (lemon balm and mint).

The beneficial properties of oils are used to improve blood circulation, in the fight against colds and stress. Incense helps to relax: with the help of an aroma lamp and essential oils, you can calm the nervous system. With the help of lavender, geranium and incense oil, a woman can remove severe pain during menstruation (hormonal imbalance causes increased nervousness and psycho-emotional stress).

Prolonged stress

The result of increased excitability (symptoms: irritability, apathy, confusion) is prolonged stress. A person has a headache, tremors in the limbs, joint pain, body aches - psychoemotional problems lead to pathologies.

Medications are prescribed by your doctor to treat physical symptoms. Psychoanalysis and work on a way of life helps a person to get rid of stress and its consequences. The danger of a prolonged stress state lies in the disruption of the central nervous system.

Mental disorders manifest in people who have not struggled with constant emotional stress.

The correct rhythm of life

It will be possible to avoid taking stressful drugs if you plan the daily regimen, make the right diet and take care of the health of the body. Stress relievers cause drowsiness and affect human behavior, and folk remedies for stress are harmless. Good habits developed while working on thinking and behavior will help prevent stress in the future.

Sports activities

To relieve internal stress will help:

playing sports;
new hobbies;
out-of-town trips;
new acquaintances and meetings;
timely rest.

Work on one's own thinking saves from stress - the attitudes with which a person lives create his reactions. Resistance to stress 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 rest and get the required load. A 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 body's spontaneous reactions. The contracted body cannot relax, withstand stress and its consequences. To harden the body, physical activity is used: jogging in the morning or in the evening before bedtime helps. While running, a person clears the mind and allows the body to release the accumulated tension.

You can overcome tension if you cultivate resilience in front of problems. Body work boosts self-esteem. Development motivates a person to new achievements, and group lessons 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 the best methods of dealing with lingering stress) is to reveal a person, his fears and anxieties through art. Figures, compositions, paintings reveal the true trauma of the personality. Art therapy can soothe old mental wounds. A person who knows himself is not afraid of the world around him.

New activities are impressions and positive emotions. Positive experiences save you from stress. They switch the personality away from the problem, make the experience less meaningful.

Rest and relaxation

Lack of rest ends in emotional burnout. The personality loses motivation and weakens. The less time a person spends on rest, the more he is exposed to external influences. The rest consists of distracted activities: picnics, going to the cinema, communicating with loved ones. Such activities give the body a respite necessary for the body.

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 calming for the body.

Conclusion

Stress and psycho-emotional stress are similar concepts that describe a difficult state of the individual. Difficulties at work and at home exhaust a person, make him weak and susceptible. Stress is expressed by physical symptoms: disturbed daily routine, sleep and nutrition. 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 stress and stress. An individual treatment program is a balance between the desires and needs of a person. For further development, he needs to get rid of stress, which distorts the perception of reality.

How to relieve nervous tension and stress

Nervous - mental stress, symptoms, stages and how to relieve nervous tension in its various stages, what you need to know, treatment.

Good time everyone! Let's talk about nervous tension... The tension that arises as a result of various psycho-emotional stress, whether it is a solution to a problem or an experience.

It is very important for anyone to learn to recognize this or that tension in time and to throw it off in time. Know how and what to do in a situation of light or strong stress, which can easily turn into neurosis. This is primarily our health, both mental and, of course, physical. After all, everything is near.

How to relieve tension, what methods and what stages of tension are in general. In order to control your emotions, manage them and catch yourself in time when tension arises, you need to know yourself well and your individual characteristics. Only this will allow you to respond positively and correctly and switch. And of course, this will require some strength and energy from you.

I will write in my own words, without any scientific expressions, it will be easier for me and I think it will be clearer for you.

1) Light stress which occurs quite often. We can experience this kind of stress many times throughout the day. It arises as a result of various reasons, ranging from the usual disappointment in something; irritation; displeasure with something not so significant; not a very disturbing, unpleasant memory anything; excitement when meeting with some person who evokes not the best feelings in us.

And even when meeting with someone we like, but something may bother us. In this case, a slight tension can even flow into a stronger one.

But now oh light tension that occurs as a result of something unpleasant, but not enough significant to us. Have you noticed, felt this tension in the head (body), how can it be removed?

Such tension is relieved quite easily, almost always we ourselves do it unconsciously - we are distracted by something that forced us to switch our attention and unnoticed by ourselves the tension and the very reason for its occurrence remains outside our head, without images and thought processes.

I think no extra words are needed here, just it was important switch your attention. And since the problem was insignificant, it was not difficult for us to do it.

But another variant of the development of the situation was also possible. You have drawn your attention to this unpleasant moment. They caught on mentally and began to scroll through the negative in my head, perhaps looking for an answer or simply analyzing. But this situation is unpleasant for you, which means that by holding it, even a minor nuisance, you mentally depicting it in images and seeing some kind of internal dialogue with you, gradually raise the tension.

Often this can happen when a person, while doing something, is distracted, consciously forgotten, but at the same time kept the negative inside himself, in the images and feelings that he experienced then and began to experience now. At this moment, it was best to stop and let go of all this unnecessary information in my head, but it didn't work out. As a result, consciously or not, you entered the state increased voltage.

2) Increased stress. A tension that noticeably takes away our strength. We will feel, after some time, a decrease in energy, even weakness, and very possibly - unpleasant sensations in the head. Such tension arises when a significant emotional experience or if a person is in a state of thought process over the solution of some important problem for him, solves some problems he needs, is in a mental search for something.

In principle, this is the normal state in which we all find ourselves from time to time. Especially those people who are engaged in business, politics and many others who are in constant search, make some important decisions, etc. Yes, this is not the most healthy stress, but it is does not become obsessive.

A person realizing that he is tired and needs to rest, may well collect his thoughts, let go of the problem and relax. Or, if it was some kind of nuisance, it is enough to calmly push it out of your head by engaging in it and switching your attention to some pleasant or requiring attention.

You may have to make some effort on yourself, but it is important that this state is controlled and, with everything else, very well suited for working on oneself, searching for and analyzing oneself.

The main thing here is to understand for yourself, to determine the point when you start to feel significant fatigue and despite the positive or not solution to some problem, let go for a while it and give it to your rest your brain... It is always easier to find a solution with a fresh mind. And problems and troubles do not look so scary, if you step back a little and let them go.

Many do not know how to stop in time and continue looking for a solution or scrolling through trouble hoping to still solve the problem for themselves, find an answer so that first of all calm yourself down, but by doing so they only put themselves into a state of intense tension. And not only is there a strong, exhausting tension, but also obsessive thoughts... The problem simply does not go out of my head, even if you try very hard to switch to something, occupy yourself and thereby be distracted.

3) Strong nervous tension and obsessive thoughts. This condition, not only does it have a strong negative effect on the human psyche, but on the entire body as a whole. The nervous system is literally depleted. And the longer this state lasts, the more difficult it is to get out of it. The body weakens, there is strong, both physical and mental fatigue, there is a possibility of the condition.

Moreover, the more persistently and faster you try to solve the problem, because you want to calm down as soon as possible, the faster and more you exhaust yourself. In such a state, it is difficult to concentrate on work, concentrate attention and remember something.

In this state, we are not able to solve and look at the problem constructively correctly. This is because no matter how smart you think you are, your intellectual abilities in this obsessive and nervous state are significantly reduced... By the way, a person may not consciously perceive this and think within himself that he acts and thinks correctly. Plus to all this - a huge psycho-emotional fatigue.

You, I think, noticed for yourself that in different states, looking at the same problem, we treat it differently... If you get tired of something, you are exhausted and instinctively let go of the problem, you were able to do it, then having already returned to it, for example, the next day, it does not seem to be such a problem for you. And the solution, as a rule, is found quite quickly, and without much effort and deliberation.

If the obsessive state continues long enough, the person becomes very sensitive to any, even minor stresses and desperately, nervously reacts to the most trifling troubles and problems. The real one.

How to relieve tension

And now about how to relieve nervous tension and get rid of obsessive thoughts before it comes to neurosis.

So, how can we get out of this very unpleasant and harmful state for us? To begin with, the most important thing is to understand for yourself that it is hardly possible to solve the problem because of which you have brought yourself to such a state.

Plus to this, even finding a suitable answer, thoughts about the problem itself will not let you calm down, but the decision itself will still appear dubious. Therefore, first of all need to release voltage... Already understanding this will give you the opportunity to more easily perceive the current situation.

Now you need to focus on something else... Best of all, in this case, doing what you love is suitable, precisely what causes you positive emotions. At the same time, negativity and obsessive thoughts will continue to keep in your head.

And here is the most important moment - do not resist obsessive thoughts if they do not go away and let them be, at the same time, without analyzing, calmly ignore them.

Any disturbing, obsessive thoughts, if you try not to think about them, will prevail even more and more. Trying to argue or get rid of them, you provoke a struggle and thereby only increase internal tension.

You can observe the thoughts, but without trying to get rid of it without fail and as soon as possible, let everything go naturally. Without conflict with them, these thoughts will gradually dissipate on their own.

As a result, without thinking, without struggling with yourself and without looking for a solution to the problem, everything bad will slowly lose its power, and the positive emotions that you will gradually begin to experience from doing what you like, gain strength... It will take time and, depending on the strength and duration of the obsessive state, less or more. But this is a great way to get out of this state.

If possible, you can take a contrast shower, well takes off nervous tension and unpleasant stress symptoms, how and what to read in the article "". Or go to the pool, physically active, swimming and the water itself is what you need.

They will also help very well such activities, even if they are not quite to your taste, such as drawing, knitting, woodcarving, etc. It is important that this does not require a large mental process from you. Drawing means drawing calmly, easily and not being too zealous, so that everything will certainly turn out well. How it turns out so and let it be.

Like at school in the classroom, with diligence and passion, but without unnecessary temperamental emotions and without twisting, from effort, tongue on its side. Although it is possible that at school, some tried very, very hard. Now this is not necessary, another time. Engaged in woodcarving or embroidery, the same thing.

These activities are methodical, they calm the brain well and do not require excessive mental activity. Unless you, like the great Surikov, paint a picture for the Tretyakov Gallery.

Another effective way to get out of nervous tension and the obsessive state is similar to the previous one. another problem the solution of which is just as important for you, but less worrisome and requires rather not emotional costs, but some kind of action.

You will need some willpower and that negative energy accumulated in the process of finding a solution to the first problem. And even somewhere there is anger. It is important to try to solve this problem with enthusiasm, with the search and elaboration of the best solution for it.

Your thought process will again take your energy, but the most important thing here is that you remove the severity of that first negative situation that led you to an obsessive state and thereby, without concentrating on it, gradually free your mind from obsessive thoughts.

That is, using the energy of strong tension in solving another problem, you bring yourself out of an obsessive state, and this in itself, although costly in terms of energy, will calm the inflamed brain. And the very solution of this second problem will give you positive energy.

But again, always remember that you do not, if the obsessive thoughts do not recede, you do not fight them in any way. Thus, you learn to live when there are some such thoughts and when they are not, you simply do not run away from them. Gradually, your perception of them will change from hostile to more calm and you will no longer be afraid of their appearance and these thoughts themselves, the anxiety will go away and they will stop pressing on you.

Friends, if you feel that you have fallen into such a state of mental stress and at the same time have not been able to solve some of your problem, find an answer, will be 100% correct abandon its further decision.

Leave it for later, let your heated thinking rest, cool down. And better "sleep" with her... The morning of the evening is trickier, it is a very clever and useful expression. You will be able to look at the problem that bothers you a little from the outside and with a rested, cold brain.

Sometimes you even need step back from the problem,afford leave it unresolved in order to then clearly see its real essence, whether it is really important to you. It often happens that the problem was not at all so important that it was so much to bother and worry about it. At the same time, this break and a fresh look will make it possible to see new options and possibilities for its solution.

And in order to most effectively and easily cope with the nervous state you can learn something interesting and useful for yourself, as well as learn to change some old beliefs that hinder you, learn about how to reassess values, learn how it happens and understand how and what it is.

There are excellent trainings and books for this, effective techniques and methods of relaxation, you can familiarize yourself with some of them on my website. And in order not to miss updates on this topic, you can subscribe to the newsletter.

Nervous state and tension. Finally.

Listen less to different words. Some angry languages can say something that concerns you, which can be very unpleasant for you, insults, or tell you all kinds of nasty things that are not necessarily true, for example, your husband or wife is cheating on you.

Without thinking, you rush headlong into your experiences without even really knowing whether it is true or not. Instead, talk to her (him) first, and then draw conclusions!

There are enough envious and dirty tricks in the world, so be independent from the words of insult of some and approach the gossip of others more sensibly. Think first of all about your health, because life will continue anyway and after the black stripe there will definitely be a bright, blue stripe.

A story about an ostrich. I’ll tell my friends right away, do not associate this story about the ostrich with what I wrote above, this is so, only for your mood. There are a few things worth paying attention to though.

The ostrich is not a stupid bird, when danger arises, it hides its head in the ground. What for? And why should he take all the problems into his head. He thinks that whatever happens, that cannot be avoided, but I will not worry.

Just think, an ass will remain on the surface. Well, it's better to take all the problems with the ass than with the head, the head is still more important. And the ass, ... what could happen to her? Yes, nothing terrible and can not.

Hardly, he hides his head in the ground and rests, does not see anything, does not see what is happening with his ass. And if the problem is not visible, then there is no problem.

Well, if such a thing arises in the form of a masochistic elephant, what can you do, the main thing is that the head is in the sand - it relaxes, the butt has taken on the problem, she's no stranger to it, that's why she's an ass to look for adventure, but in my head there is peace, no tension and in general everything is super.

The main thing is that the relatives do not see the problem that has arisen, otherwise explain later what is what - a head, an ass, an elephant ...

Best regards, Andrey Russkikh

P.S. Read more about obsessive-compulsive states and thoughts, their treatment here ()

More articles on this topic:

Take a break. Usually, when we are upset, we begin to hold our breath. Releasing your breath is one of the main ways to get it out of your head.

Put aside all the problems that bother you. You can return to them whenever you want, but there is no problem in giving yourself a break. Breathe slowly, calmly, and deeply for three minutes. You can even close your eyes if you like. If you like, count to five as you inhale, and to seven as you exhale. Imagine that when you enjoy this deep, unhurried breathing, all your worries and troubles disappear.

Simple statements. Repetition of short statements can help you deal with emotional stress. Here are some examples:

I feel better now.

I can completely relax and then quickly pull myself together.

I can control my inner feelings.

I can handle the stress whenever I want

Life is too short to be wasted on all sorts of worries.

Whatever happens, I will try to do my best to avoid stress.

Internally, I feel that everything will be all right for me.

Magic word. Interrupts the automatic flow of thoughts with a soothing word or phrase.

Choose simple words like: peace, rest, calm, calm down, balanced. Instead of words, you can read: 1001, 1002, etc. or use phrases such as "deep and deeper relaxation." Let the thoughts rush through your head, do not let them take possession of you.

Close your eyes and focus. Repeat a word, phrase, or count to yourself for 60 seconds. Breathe slowly and deeply.

The gift of music. Music activates the right hemisphere of the brain and relieves the anxiety and obsessions of the left hemisphere.

When you're under pressure, tell yourself to change the pace. Take a break from business to fill your mind with music. After a while, return to your business. Purring, whistling, or even repeating the tune you just listened to in your head would be very effective.

Relief of tension at 12 points. Do the following exercises several times a day. Start by rolling your eyes smoothly - twice in one direction and then twice in the other. Fix your attention on a distant object, and then switch it to an object located nearby. Frown, straining the muscles around the eyes, and then relax. After that, work your jaw and yawn widely several times. Relax your neck by first shaking your head and then rolling it from side to side. Raise your shoulders to ear level and slowly lower. Relax your wrists and move them. Clench and unclench your fists, relaxing your hands. Now turn to the torso. Take three deep breaths. Then gently bend your spine back and forth and side to side. Tighten and relax your glutes and then your calves. Roll your feet to loosen your ankles. Squeeze your toes so that your feet are curved upward, repeat three times.

Breathing at 7-11. Helps to relieve strong physical stress without leaving a stressful situation.

Breathe very slowly and deeply so that the entire breathing cycle takes about 20 seconds. You may find it difficult at first. But don't strain yourself. Count to 7 as you inhale and 11 as you exhale.

Warm up. Try expressing your feelings in physical exercise by doing gymnastics or aerobics, dancing, or wrestling with an imaginary opponent. Even a short strenuous action (for example, a few squats) will raise your tone and change your mood. Brisk walking and running are effective. In doing so, of course, take care not to overwork yourself.

Self-massage. You can lightly massage certain points of the body. Do not press hard, you can close your eyes. Some of these points are:

Brow area: Rub this area with slow circular motions.

Back of neck: Squeeze gently several times with one hand.

Jaw: Rub on both sides where the back teeth end.

Shoulders: Massage the top of your shoulders with all five fingers.

Feet: If you are out shopping, take some rest and rub your aching feet before moving on.

A more penetrating option for self-massage consists of simultaneously stroking the tense muscle with your hand and imagining the heat emanating from the hand and penetrating into the tense area. The most powerful, energetic approach is to lightly spank yourself from head to toe. It both relaxes and gives a certain boost of energy.

Questions to yourself. When you suspect that you are exaggerating the significance of a problem, ask yourself the following questions:

Is this really such a Big Deal?

Is anything really important to you at risk at this time?

Is it really worse than what it was before?

Will this sound just as important to you in two weeks?

Is it worth it to worry like that?

Is it worth dying for?

What's the worst that can happen and can I handle it?

Distraction. Et a way of positive distraction that blocks stressful thoughts and feelings.

Concentrate your attention on a neutral object for a few minutes. Below are four possibilities:

1) Write down 10 names of objects or things that you dream about. These may not necessarily be important things, just ones that give you pleasure, such as a home holiday.

2) Slowly count items that are emotionally neutral: leaves on a flower, specks on a tile square, letters on a printed page, etc.

3) Train your memory by remembering 20 actions you performed yesterday.

4) Take two minutes to list the qualities that you like about yourself, and give examples of each of them.

Self-perception. Stop for a minute and think about what you should like yourself. Say out loud or think to yourself, “I take care of myself, my well-being is very important to me. I want to support myself and do everything in the best possible way. I want a really good life for myself. I am always on my side. " The feeling of your own support will increase if you hug yourself or simply squeeze your hands, as if reinforcing your words of approval.

Your valuable qualities. Counteracts the inherent tendency to criticize oneself, reinforces belief in oneself with concrete, positive statements.

Make a list of your undoubtedly valuable qualities. You can add some of the following points to it:

I take care of my family.

I am a good friend.

I've achieved something in my life.

I help people.

I want to be successful.

I admit my mistakes.

I try to behave intelligently.

I try not to make more mistakes that I did before.

I'm pretty attractive.

I am talented in some areas.

I try to live in moral purity and be kind to people.

I began to understand myself better.