It is impossible to completely avoid stress, and it is not necessary. By and large, stress is one of the most important factors of survival, with the direct participation of which humanity was formed and preserved. But in the process of evolution, stress has undergone changes, because active release under life-threatening circumstances has lost its relevance. At this stage, such a reaction of the body causes more harm.
Literally with in English Translated, the term means a state of tension, depression, compression or pressure, but physical - last of all. Stress usually occurs at the information level, first settling in a person’s thoughts. If intellectual processing of information does not produce results, an emotional level is activated, at which it is no longer possible to solve the problem, as well as to stop the destructive process, which is clearly expressed and perceived as a state of stress.
There are two directions of movement - return to the level of work of the intellect or move to the physical level: convert emotional stress into physical and extinguish it. That is why psychology and common sense advise screaming in an open field, hitting a pillow, tearing paper, or better yet, running or jumping, playing sports or doing something that requires significant physical activity.
The cause of stress can be any external significant event or a complex task that requires immediate solution. By themselves, they do not carry potential without our attitude towards them.
Eat wise advice, proposing to change exactly your attitude towards circumstances if it is impossible to influence the course of events, but this is easier said than put into reality.
The cause of stress is precisely the internal state that causes our reaction to what is happening outside. It is useless to avoid sources that provoke stress, because you cannot foresee everything in advance. You should focus on personal psychological aspects, strengthening confidence and self-esteem, getting rid of fears and phobias, resentments and doubts, jealousy and anxiety.
If it were not for the mental trash in our heads, stress would return to its rightful place, organizing responses in the form of self-defense or escape in critical situations.
IN modern world The most reliable defense against stress is a philosophical position that involves intervention in situations that can be changed and calm acceptance of those that are beyond our control. Wisdom is the ability to distinguish one from another and respond accordingly.
Two sides of the same coin
Stress is a nonspecific reaction of the body, knocked out of its usual rut, to current events. Our task is to return to a calm, harmonious state. But to do this, you need to change the program in your own head, remove inflated demands on others, and not create excessive potentials of importance and significance. From these positions, look at the world and see it with different eyes.
How to avoid stress? It would seem that the answer to this question is easy to find, especially since there are a huge number of articles on this topic, psychologists helpfully advise how to avoid stress, but in reality, Everyday life it's very difficult to do. Why? Because our life today is too dynamic, stressful, and does not give us the time and opportunity to calmly rethink situations and change them in our favor.
The problem is aggravated by the economic situation in the country and the state of affairs in the field of medicine and labor legislation. After all, very often it is difficult to “knock out” even a legal vacation at work or get qualified help from a doctor, without nervous tension and preliminary “thanks.”
But whatever the situation, your health and psychological peace are the key to a prosperous life without medications, so you should try to avoid stress in any situation.
There are several simple rules:
- Always give vent to your anger and irritation, but not on the people around you or on your loved ones. This can be done through sports, by screaming alone, by gutting an old pillow or a half-finished plate.
- Find something to do that will bring you pleasure - a hobby. A favorite activity relieves stress, calms you down and makes it possible to organize your thoughts and put your feelings in order.
- Look at life positively, with optimism, and also learn to say “no” even to your bosses.
- Always give yourself a break. Adequate sleep will help calm your brain, relax tense muscles and organize your thoughts. In the morning, with a fresh mind, the whole situation may appear from the other side, turn out to be more advantageous and positive. A warm bath and hot shower will also help you relax and clear your head.
- Listen to only energetic, positive music that can charge you with energy and joy in life, avoid pessimistic texts that put pressure on the psyche.
- Don't run away from problems, rather solve them as they arise. And don't be afraid to make mistakes. Life is built on mistakes, and it is impossible to avoid it.
- For some people, going to the store sometimes helps. Walking through crowded halls will help you get distracted, relax and switch your attention to other things, which means you can sort your thoughts into categories and ultimately come to a solution to the problem.
- Go to the cinema, to a concert, watch a humorous program or comedy.
- Eat right, don't overindulge, give up bad habits- because this way problems are not solved, but only worsened.
- Go to a trusted doctor; the mild remedies he prescribes will not harm your body.
- Sign up for a psychologist or a discussion club where you can talk it out and not feel completely alone and unhappy.
There is a category of people who receive specific pleasure from the release of adrenaline, using this method to raise their vitality, stimulating them to victories in life. Horror and action films provide a feeling of safe stress with extreme passion on the screen. For adrenaline “addicts” it becomes a necessity, and they strive to live on the limit, on the edge, intoxicated by the intensity of emotions and passions. But the vast majority of people strive to avoid stress, and they do it right.
“My work begins with aromatic coffee and ends with a twitching eye and a desire to kill.” Do you go to the office to earn money, and along with it you earn “nerves” and then deal with the consequences?
A woman should enjoy her work. And if your career ambitions become a reason solely for nervous breakdowns, you need to change your way of thinking and the rhythm of your life in general.
Let's figure out how it turns out that work becomes hard labor. Today I will talk about how to avoid stress at work. And if you have already fallen into it, then how to deal with it.
Conscious choice?
I have many acquaintances, men and women, who live in constant time pressure: “I’ll call you back, I’m busy”, “My project is on fire”, “They’re fed up: they don’t want to do anything”...
For many, increased activity in the office - from internal problems. But gradually they accumulate, tension grows and confronting stress eventually takes up all the time.
Ideally, a person, no matter whether a man or a woman, does what he loves, realizes himself and still has time to learn something new.
At the same time, he does not divide his life between work and the rest of the time. He just lives, does what he likes and develops.
But in reality, few people succeed at all . I’m sure that the situation is familiar to many of you: you wake up, get ready, turn on the “office-smoke break-lunch-office-coffee-home” mode and barely make it home alive.
And in this state, many women take loneliness as a lifeline: the husband doesn’t have to cook, the children don’t have to do homework, and the cat can survive on dry food.
Because these tasks are already completely draining of strength. So there isthree main reasons, due to which you succumb to work stress.
1. Attempt to escape
This happens to women who, for some reason, do not want or cannot be at home. It doesn’t matter whether you are single or have a family.
This is all just an indicator of the situation, an indicator that in a relationship with a man and with yourself, such a quantity has accumulated that you want to run away “just not to go home.”
But such tactics will not help you escape. It's only going to make things worse existing difficulties. And the work will be ineffective, and there will be more stress than can be endured without consequences.
2. Gambling
Businessmen sometimes turn into avid “gamblers”. Yes, but they don't place bets in casinos. They focus on their work and goals that can be achieved.
The most difficult thing is if the attitude towards work is complemented by perfectionism, workaholism and hyper-responsibility. All these forms are already a sign of an unhealthy attitude towards her.
Their roots also go to , but the result is the same.
24/7 at the computer, overwork, negotiations day and night. All this is driven not only by the desire to make money.
This is work for the sake of the process itself, and the process closes internal conflicts with oneself and becomes a kind of gambling.
3. Self-worth
Continuing the topic of internal problems. It's not just men who want to prove their worth by becoming the big boss.
Along with all this, they often commit irreparable in relationships with men (and also with relatives, friends, etc.) - they transfer the same style of communication into their personal life.
That’s why they often remain completely alone. “Strong and independent” is not just a joke from the Internet. This is not an eco-friendly lifestyle for a woman.
Signs of stress
If you still think that all of the above does not apply to you, check yourself for these symptoms:
- you have a constant feeling of anxiety and fear;
- you experience difficulties with communication: it is difficult for you to explain even common truths to someone without irritation;
- you always want to sleep, it seems that ;
- relationships with your family, men, and others deteriorate: you become aggressive and intolerant of other people’s mistakes and people in general;
- eating habits change: your appetite disappears and appears, you overeat or, conversely, eat too little, and on Fridays you calm yourself down with a glass of wine;
- As a result, health problems appear and immunity is greatly reduced.
In order to prevent stress and all its negative consequences, it is necessary to clearly understand that:
1. money by itself does not solve problems, does not relieve fears, complexes, and the same attitude towards life;
2. life goes by, and you don’t get pleasure from it.
This means that we urgently need to say: “Enough!” and change your attitude towards problems. If you are already in a negative situation, let's try to figure out how to relieve stress at work.
How to fix?
A woman creates most of her stressful situations herself. Worries about trifles and competes, passes through every missed deadline.
And it’s like a snowball, growing and pressing, but you sign up for it voluntarily, or you can just pull yourself together.
Learn to say “no” to people and things you don’t like. Control what surrounds you. If you are annoyed by constant traffic jams on the way to work, change your route. Take the metro.
Colleagues are making you nervous - change them or find an option for freelancing. Now this is not a problem at all. Do something you enjoy.
Very often there are a million possibilities for this, it’s just that stress and fatigue do not allow you to consider them.
The main antidote to stress is to change the “I must” attitude to “I want/I choose.” The latter suggests that you yourself accept responsibility for your life.
This has nothing to do with the behavior of a female airborne force. This means that you choose what you will do independently and consciously.
Stop chasing status or money. This masculine qualities and men's tasks. Stop arguing and proving that you are right. And remember that usually the one who shouts loudest is the one who should remain silent.
You are a woman, yours - softness. Develop in it.
Control levers
Before you decide to change your life or leave everything as it is. Try to deal with stress as it arises.
These several tricks I will help you quickly cope with bad emotions.
Breath.Try to take a deep breath, from the center of the diaphragm - inhale while inflating your stomach and exhale noisily through your nose. Slow and steady. This will give your brain more oxygen and help clear your thoughts.
Keep your back.Tightness in the back muscles, tension in the spine, neck, and shoulders make it impossible to breathe properly. the body takes in much less oxygen than it could.
This causes drowsiness and loss of energy. And in such a state, it is useless to fight stress.
Move.What do you do the most and for the longest time in the office? Usually you sit.
While long time in the same position on a task or problem.
You need to shake yourself up from time to time. Ideally, go out into the fresh air.
These are basic things that will at least allow you to look more calmly at things that cause irritation and an emotional response in you.
Take control of your life
yours Yaroslav Samoilov
Modern reality is such that we constantly face difficulties. Due to constant workload and lack of time for regular sleep and rest, there is a risk of developing depressive disorders. Of course, you should avoid situations where circumstances force you to get involved in problems and experiences.
Well, what should you do if some unpleasant situation has already taken you by surprise? How to avoid stress? First, let's figure out what the body's response to any external stimulus is. Of course, each person has individual characteristics. Someone can be shaken to the core by some insignificant situation or problem, while others, even in difficult circumstances, are able to find strength within themselves and not lose heart.
How to avoid stress when some sad event has already happened to you and you need to survive? Firstly, under no circumstances should you panic. This is absolutely normal and completely natural. Most people are susceptible to this phenomenon. The question is how not to lose yourself and not get bogged down in frustration.
Stress due to the death of a loved one
How to avoid stress if some serious loss has occurred? Maybe it's the death of your close relative or good friend. First, never give up your life because of a loss. Our consciousness is a rather limited substance, and we have no idea what happens to the soul after death. Accept the event for granted and let go of your soul. Don't try to explain to yourself why the world is so cruel, don't feel sorry for yourself. All experiences of this nature, as a rule, are associated with a person’s selfishness and the inability to see someone who was dear to him. But we still don’t know what happens after death, right? This means you need to live on in this world and love those around you.
Stress in love relationships
If your boyfriend constantly makes you feel jealous and suspicious, how can you avoid stress? Firstly, you do not have any evidence or facts of his betrayal and betrayal. It makes sense to worry when something happens. And secondly, isn’t the fact that your loved one is next to you in any circumstances a guarantee and evidence of his feelings?
Stress at work
So, today most of us carry out our activities close to people. Any job involves interaction with colleagues and superiors.
It is quite difficult to work in a tense environment where some of the employees behave irritably and do not listen to others.
How to avoid stress at work?
Feeling good after a hard day is good vacation. Consider the fact that while you are at work, your brain is working hard. You shouldn’t burden yourself with solving meaningless problems afterwards. The best option will take a warm shower and go to bed.
An important factor is a constant reserve of time. Don't force yourself to rush to get ready for work, get up on time, leaving time for breakfast and taking a shower.
Eat right, don't try to eat in a hurry. This has an extremely detrimental effect on the general condition of the body.
Don't neglect your work clothes. Not only does it leave an impression on you, it also has a positive effect directly on your mood. Agree, it’s much more pleasant to look at yourself in the mirror and not see unpleasant wrinkles, greasy stains or mended trousers. And when there is love and respect for yourself, others see it and begin to treat you accordingly.
Never be late. Therefore, plan your time so that you can be at your workplace on time. This will help to avoid conflicts with superiors and unfriendly glances from colleagues.
Always keep your work area clean. Clutter around creates chaos in your head. Moreover, it is also an indicator of your accuracy and discipline.
Plan your work day in advance. This will help avoid unpleasant situations. Plan your vacation, communication with colleagues, and work wisely. By setting specific goals, tasks and approximate time for their completion, you save yourself from unnecessary actions.
Of course, communication is a prerequisite. Surround yourself with positive emotions coming from friendly people, so life becomes much richer and more interesting.
Stress before exams
Many students often complain about the anxiety associated with taking an exam. It's really quite difficult - for a short time learn a large number of material. Still, how to avoid stress before an exam?
An exam is always a rather exciting process. But with some effort, you can minimize all experiences. To successfully pass the exam, you must have one hundred percent knowledge of the information. To do this, you need to properly manage your time and prepare systematically. There is no need to rush and ignore some issues. You should know the answer to each question as completely as possible. And by being confident in your answers, you will not find yourself in a difficult situation.
No less pressing is the question of how to avoid stress during a session. You also need to be extremely careful in this matter. For any student, the session period is very difficult and exhausting. But if you listen to some advice, you can avoid problems and frustrations in this regard. To successfully complete the session, you must adhere to the work schedule, do not overload yourself with mental tasks, and do not torture yourself by spending a long time at the computer. It should be remembered that even if you suddenly fail to pass the test and exam on time, there is always a chance to retake it.
Methods
So, having considered different situations, we can identify ways to avoid stress that help. Firstly, do not find yourself in a negative environment, do not communicate with people who are dissatisfied with life and who constantly complain about their fate (this is contagious).
Never torment yourself with work, know how to find time for sleep and rest, don’t get irritated over trifles, take care of your nerves, don’t quarrel with loved ones. Don’t sit for hours at the computer and TV - there are already a lot of interesting things in life. Travel more, get new experiences, and be charged with positive emotions.
How to avoid stress? Let's take a look at the general methods. These are: maintaining a daily routine, proper nutrition, relaxation, physical activity, communication with people you like, rational use of time, as well as competent distribution of financial opportunities.
Try to always be in good shape, spend time with people who have something positive in them, play sports, eat healthy food. All these aspects will minimize the occurrence of stressful situations.
This article discusses ways to overcome stressful situations. The main thing is to take care of yourself and your loved ones.
The crisis state of the economy forces employers to optimize costs for salaries, in public and private organizations there are staff reductions, employees are assigned additional responsibilities... All this heats up the situation, employees experience stress at work, and this inevitably affects the family and life in general.
Are you familiar with situations where, due to problems at work, a family can even come close to divorce? The lack of money and the nervousness of the spouses also affect the children - they begin to study poorly and stop obeying their parents. That is, crisis phenomena in the state gradually begin to influence every member of society. What can you do to avoid this in your family? To do this, you need to understand the causes of stress and try to stop them without leaving the workplace.
How to avoid stress at work?
Delayed salaries, difficult juggling responsibilities, fear of layoffs or simply being fired - all this accumulates and results in stress. These external circumstances deprive us of peace. To prevent this from happening, it is necessary to change the attitude towards them. It depends on us how we perceive what is happening. If we consider these phenomena not as failures and problems, but as facts without a positive or negative connotation, overcoming them becomes easier. It doesn’t depend on you whether the company will begin layoffs or not, so your fear will not help, but will only worsen the situation.
A common mistake in such a situation is to relieve stress at work with alcohol or medications. However, as is known, they only mask the negative state of the psyche, but do not eradicate the causes of stress. Especially alcohol - it is completely dangerous and can only speed up dismissal. Therefore, experts offer a number of methods that help to safely and effectively reduce stress. They may not seem all that effective given the seriousness of your situation, but they simple techniques, tested by time and psychologists.
Create your own positive mood
As you know, a bad mood and well-being arises on its own, but a good one is the work of the person himself. Ask yourself, what is positive about the current situation? For example, layoffs of colleagues may not be seen as a threat in the form of own dismissal, but as an opportunity to borrow free place and climb the career ladder. You can find positive aspects in almost every situation if you think about it carefully.
An elementary exercise to create a positive attitude is smiling. Even if you have no reason to smile, make an effort. Scientists have proven that when the muscles on the face that are responsible for smiling are activated, joy hormones are automatically released in the body, and the mood improves. But as you know, the ability to communicate kindly with people allows you to solve any problems at work - become that smiling person who asks good mood to the whole team.
Healthy lifestyle - support your body
Keep your body healthy and it will keep your psyche healthy. One of the most effective ways to be in good shape all day - a cold shower in the morning. It is difficult to immediately completely douse yourself with ice water. Start with your feet and raise the shower head higher every day. Avoid extra cups of coffee at night, beer in the evenings, and fried fatty foods. Add at least a short morning jog or light exercise. Your body will be grateful to you, and your psyche will begin to cope with stress much easier.
Meditative relaxation
A variety of meditative relaxation practices allow you to clear your mind of thoughts constantly flickering in your head. Today on the Internet you can find a lot of musical compositions and video meditations that relax the body and mind. Even listening to calm, soothing music will help you feel happier and more energetic.
Massage, change of scenery
A relaxing massage works wonders. If it is not possible to invite a specialist, you can practice self-massage or involve your other half in this matter. On the weekend, even a simple walk in the park will bring new impressions, and with them renewal and relaxation of your inner state.
Consciously shifting attention from problems to positive ones
When you cannot get rid of the obsessive fear of being fired, for example, first of all, by an effort of will, stop the flow negative thoughts. Instead, consciously shift your attention to positive things, such as looking at a photo album from a family trip to the resort. Monitor your thoughts and avoid negative experiences, and over time you will automatically focus on the positive. If you follow all the recommendations and clearly understand how to avoid stress at work, there is a good chance of achieving this and living a full life.
Stress is a nonspecific response of the body to any demand presented to it. For example, in the sun we sweat, the evaporation of sweat cools us - this is a common reaction. So, it is immediately followed by the body’s attempt to quickly adapt to this state (sweating), get used to it and survive without much loss and a feeling of embarrassment in front of others. This is the desire of the body, unsettled by some event, to return to normal as quickly as possible.
It doesn’t matter to the body whether the situation you encounter is pleasant or not. New Year's Eve, death loved one or vacation, no matter how shocking it may sound, cause the same biochemical changes in the body. The only thing that matters is how you react to the event. People die not only from grief, but also from happiness. Pierre Beaumarchais's father died of overwhelming delight when his son read him The Barber of Seville. The feeling of happiness disrupts a person’s emotional calm and balance. For the body, this is already extreme, to which it reacts with pain in the heart, pressure surges, and dizziness. Happiness, like any strong emotion, is also stressful.
It may cause an increase in physiological tone, it increases attentiveness and vigilance, prepares the body for vigorous activity, while it can reduce the ability to think sensibly and complicate the functioning of the motor-skeletal system. By receiving an adrenaline rush, a person seems to stimulate himself to new victories in life.
Often people not only do not try to avoid stress, but they themselves rush towards it in search of new impressions and sensations, living on the edge, drunk from the seething adrenaline in the blood. An addiction to horror and action films is nothing more than a craving for safe stress: passions run high, but only on the screen. Stress often turns into need. There are also “adrenaline junkies” who strive to experience intoxicating strong emotions again and again.
Trigger
Stress itself is not a disease, but a provocateur that can lead to a huge number of diseases, including cancer.
According to doctors, 95% of patients do not associate their painful or simply unusual symptoms with the internal conflict that they are experiencing. The myth that “nerve diseases” are harmless and not serious is very common. What drives a person to the doctor is only the suspicion that he may have a tumor, the risk of a stroke, but not the experiences that befell him during the transition to new job or during the sales season.
Scientists provide the following statistics. Now 15–20% of the world’s population needs the help of psychiatrists and psychotherapists, and in Russia this figure reaches 20–25%. According to the World Health Organization, over the past 65 years the number of neuroses has increased 24 times. 13.3% of deaths occur precisely for these reasons, up to 80% of strokes occur against the background of depression. Mortality from suicide takes first place in the structure of mortality, behind only cardiovascular diseases and cancer.
Experts are confident that life events play a significant role in neuroses, a formative role in depression and a trigger role in schizophrenia. In Sweden, subjective stress was assessed as a risk factor for cardiovascular disease in a highly representative sample of 6935 men aged 47–55 years. The control was carried out for 12 years, the depth of subjective stress was determined by feelings of tension, irritability, anxiety, and sleep disturbances. Six gradations of stress were identified. developed in 6% of people with low stress levels and 10% with high stress levels.
About 40% of referrals to cardiologists for palpitations and other cardiac abnormalities are directly related to a stressful situation; About the same percentage of referrals to neurologists (for headaches) and gastroenterologists (for stomach pain) are also associated with stress.
High concentrations of the stress hormone cortisol can cause severe inflammation, which worsens chronic diseases: psoriasis, eczema, ulcerative colitis and Crohn's disease. Stress often plays a central role in the development and manifestation of sleep disorders. Research in Europe last year found a direct link between insomnia and heart failure in people who have trouble falling asleep.
When the adrenal glands release stress hormones, the muscles become tense, which can cause long-term consequences such as headaches. Irritable bowel syndrome, bloating, cramping, diarrhea and constipation are often associated with stress levels. Researchers have found that stress can worsen clinical manifestations asthma. People under stress tend to accumulate fat in the abdominal area due to excessive secretion of cortisol.
Stress contributes to the development of bad eating habits, which contribute to the development of type 2 diabetes.
Are you stressed? Take a closer look
Physical symptoms of stress include headaches, spinal discomfort, difficulty breathing, dizziness, and high blood pressure. Psychological - constant depression, absent-mindedness, sleep disturbances, frequent irritability, fatigue, memory impairment. A person under stress tends to make mistakes often, cannot concentrate on anything, gets angry easily, nothing gives him the same joy, and you shouldn’t joke with him - he won’t understand.
Japanese scientists, as representatives of a nation that loves precision, have invented a device - a stress level meter based on the presence of amylase in human saliva, an enzyme that breaks down polysaccharides into glucose. The more nervous we are, the more our body needs. Accordingly, the higher the amylase content in saliva, the stronger the stress.
How to help with stress
Doctors recommend relieving symptoms of chronic stress, depression, and neuroses with drugs from several groups.
The “softest” of them are sedatives based on herbs, which help get rid of emotional stress and improve activity. Neuroleptics weaken psychomotor agitation, suppress feelings of fear, and reduce aggressiveness. With the help of tranquilizers, neuroses and neurotic conditions are treated, antidepressants improve mood and well-being.
Contrary to popular belief, these drugs do not cause personality changes and addiction, unless, of course, you follow the dosage and doctor's recommendations. Uncontrolled reception sedatives may lead to a lack of therapeutic effect and even worsening of the condition.
In addition to medications, there are many ways to help a person cope with stress - about two hundred psychotherapeutic techniques alone. One of the most popular is cognitive behavioral therapy, when a person is taught to understand the cause of his illness and react differently to external events.
Sometimes it is enough to tell a psychotherapist about your problems, and they will seem less serious. Fortunately, today regularly visiting a psychologist and discussing your problems with him is becoming commonplace.
By the way, 46% of Russians consider watching television programs to be the main means of getting rid of stress, 43% prefer to listen to music, 19% choose alcohol, 16% choose gluttony, 15% are treated with antidepressants, 12% get rid of negativity through sports, 9% see salvation in sex and 2% - in yoga and meditation.
It is worth noting that you should not choose alcohol as a sedative. Alcohol can be an anti-stress agent only temporarily - it improves mood, alleviates anxiety, anxiety, tension, makes a person more sociable and sociable, but its systematic use leads to addiction. The nervous system undergoes significant changes under the influence of regular alcohol intake.
It is impossible to avoid stress, it is... most important factor survival; if you don't have stress, you're dead. You can learn to react to it correctly: just look at the world, listen to yourself, and analyze your lifestyle.
