How to survive severe stress without consequences for the body? Psychologist's advice: how to help yourself and others survive stress

Hello!

Thanks for the rubric :) I have a problem with experiencing stress, unpleasant emotions and fatigue. All the time I read books and surf the Internet, when it arises and I have no idea at all, but how else? But I want to imagine and do. Tell me, how do you deal with your feelings?

What thoughts or pictures do you have in your head about your poor health and mood? How do you stay with yourself and with this feeling? What do you do when there is no strength from fatigue, and it is unbearable to lie down? And what do you do, what do you say to yourself when obsessive unpleasant thoughts?

Sincerely, N.

Hello!
If I understood the question correctly, are you looking for a way to make the experience of stress, grief, fears and troubles stop being so unpleasant? There will be no answer to this. They are and will be very unpleasant for everyone. Because that's how it's meant to be.

Stress, fear, pain, fatigue - these are all the most important parts of our "internal signaling", which protects us from all sorts of troubles. You need to learn how to deal with them.

People who were overprotected from stress in childhood (when most things can still be saved and most desires can be fulfilled immediately) do not know how to endure it at all. And because of this, they later seize on any means by which they can relieve stress now and immediately. They don’t care about the consequences, they just really want this unpleasant feeling to let go, right now. Because of this, they quickly become addicted to drugs, alcohol, and other unhealthy things that simply "quietly calm" them.

But on the other hand, to endure with clenched teeth, always, as long as possible and to the extreme, is also a bad tactic. People who are used to ignoring all the cries of the soul and body, sooner or later break both. And then it is very difficult and long to repair.

Ideally, it would be good to distinguish between endurable stress, fears and troubles, learn to deal with them. In most cases, this means - endure, wait for it to pass (remember that it will pass, because everything passes), try not to spray too much energy on emotions and tantrums. Trying to think with the remnants of a cold-blooded mind: maybe something can be fixed, how to reduce suffering, are there any normal, acceptable ways to improve the situation so that it becomes easier? (Meaning decisions, not pricking and forgetting, for example.)

But, we must also distinguish the moment when "complete everything" has come. When you don't have to endure. You need to call an ambulance, or call work and take sick leave. Or get out of some situation in which you are being bullied, or which is intolerable for you, even if someone strongly disagrees with it. Stop tolerating something because you think that someone will be lost without you. If the pain reaches a certain point, you need to think only about yourself and save yourself. Because the pain is so strong - a signal that something in you has suffered very much, you need to save it.

Well, one more thing: all unpleasant sensations have one more important function. without them we would not taste good. We are terribly happy when we wake up rested, because we still remember how yesterday we trudged into bed, barely alive from fatigue. When we are doing well, we can rejoice in this, because we know what it feels like when everything is different. After we've been in pain, the mere release of pain is euphoric. We rejoice in gifts, because we do not receive them every day. If we were constantly bombarded with them, they would hardly touch us. Maybe even get bored. Therefore, we definitely need insults, failures, tears, fears, etc.

I recently wrote that I heard something interesting in a lecture by a neurologist. He said that it is imperative for people to regularly experience certain doses of stress, because it mobilizes certain resources in us. Frightened, we perk up (something in us has prepared for the fight) and feel uplifted. So - if someone in ordinary life lacks stress, he invents it himself. Precisely, to cheer up at the expense of it. This is why some people go in for extreme sports. And that's why people like to watch horror movies! They want to be afraid, shudder, squeal in the dark at the cinema or at the TV - after that they feel better! So fears are also needed for some reason, and everything else. Nature has not laid anything in us "just like that."

So I wish you to meet all these states as important and necessary parts of yourself, learn to interact with them. listen to yourself, try to get out of them with the least losses. And to maintain as much stability as possible during these storms. But at the same time honestly worry about everything - both good and bad.

- If you want your letter to be published and discussed here in the "Question and Answer" section, write to me at m [email protected] letter with the heading "Question and answer".
- If you NOT want your letter to be published, NOT write in the heading "Question-Answer"!
- Letters with the heading "Q&A" containing the phrase "this is not for publication" in the body of the letter are thrown into the trash, regardless of the content!
- If you wrote a letter to this category, it will be published! If you are not sure of your intentions - do not write to me! Come on, think before you write!
- I take my readers and their letters very seriously. Please treat my work and time with the same respect!

Every hour that I sit here and write, an unironed kitty walks around!

By the way! Based on the publications in this section, divination cards arose!
You can already tell fortunes on them, and download the entire book for them for free!
Details and links are here.

Stress has become so firmly established in our lives that it is already difficult to imagine how we used to live without this concept. Stress, according to psychologists, can be both beneficial and harmful. The danger is stress, which causes a negative reaction of the body to various factors. We will talk further about how to deal with such a state.

Stress can arise for various reasons: due to parting with a loved one, as a result of trouble at work, while studying before exams. How to deal with it?

How to deal with stress after a breakup

How to survive stress after a divorce or parting with someone you loved and continue to love? Of course, this is a really difficult test, which is quite difficult to cope with. But there are still ways to get out of such stress.

In most cases, the stress after a divorce lasts about two months. Your task is to survive this period. The human psyche is arranged in such a way that he cannot constantly suffer and worry. The saying: “time heals” in this case is more relevant than ever. The mood, after a certain period, will change for the better. And, perhaps, with a former partner, you can even communicate on a friendly note.

To survive stress, do not be alone with your problems, do not withdraw into yourself.

Share your experiences with loved ones - it will become easier. Immerse yourself in work - this is a panacea for any problems. Sports, proper nutrition, meditation and a sober look into the future, of course, a happy one, will also help to cope with stress. Many more good moments will definitely happen in your life and that person will appear who will appreciate and love you.

How to deal with stress at work

How to deal with stress at work? There are several basic rules that will help you survive professional stress:

1. It is necessary to adhere to the principles of time management and keep everything under control. To do this, you can start a weekly journal, and sun.
2. Never take on an unbearable burden. Perform only those duties that you can handle.
3. In no case do not conflict with the team. Do not raise your voice to the leadership, the negative is inappropriate here.
4. Get enough sleep, eat right, exercise in your spare time. Learn to switch off from work and fully relax.
5. If you don't know how to cope with stress at work, try to look at the situation from a different perspective. If you have problems in the workplace, put them on the back burner. Look at everything from an optimistic point of view, and then no stress will touch you.
6. Do you have a new job and don't know how to deal with stress? Just wait and everything will be fine. Usually it's always hard at a new workplace, but it's all temporary.

Let work always bring you only satisfaction and the question of how to relieve stress in the workplace does not become on the agenda. Keep everything under control, and you will always be on top.

How to deal with exam stress

How to cope with the stress before the exam, which is subject to a huge number of pupils and students? Usually this situation is aggravated by the fact that the person who is to test knowledge is worried and worried. This reduces his attentiveness and can negatively affect the results.

There are several easy ways to deal with exam stress. Among them:

• Auto-training, which allows a person to create a suitable mood. All statements during auto-training should be formulated in the affirmative form, without the “not” particle. For example, instead of the phrase: “I am not afraid,” it would be more correct to use: “I am calm and confident.”
• Relaxation. There are two types of relaxation exercises - muscle and breathing. Muscle relaxation is performed as follows. Put your hands on your knees and close your eyes, focus on your hands, feel their warmth and softness. Gradually relax your arms until they become heavy. When performing respiratory relaxation should be counted. To do this, you also need to close your eyes and take a breath on the fourth count, and exhale on the eighth count.
• Visualization. This exercise is performed with closed eyes. It is necessary to present an image that would symbolize a state of confidence. After that, you can draw it.

Be sure to follow the tips above. They will help you cope with any stressful situations in life and emerge victorious from them.

Often iz-for stress in which the person is located psychosomatic diseases begin to be shown.

How to survive stress?

Diseases from stress are manifested in the form of headaches, exacerbation of peptic ulcer, gastrointestinal disorders.

Cardiovascular pathologies make themselves felt. It is very important to take care of yourself in time and take the right measures.

How to get out of stress correctly so that there are minimal consequences for health, but for the psyche it could become the event that later will make you strong, more self-confident.

The first thing to do is to drop out of the information flow. Turn off the radio, news, phone. It is better to just take a walk in the park.

Be sure to translate violent emotions into bodywork - this is the second main rule for working with. Otherwise, a flurry of emotional energy that has been released inside begins to destroy your body.

The released hormone adrenaline very quickly enters the bloodstream. The main function of adrenaline is to make the body survive. Including physical activity so the adrenaline can break down.

It is given for this, so that the body performs physical activity.

The next criterion that indicates that the body needs help is acidification of the blood. This has negative consequences for the cardiovascular system.

Warm water can help with circulation. It is warm, because closer to hot water alkalizes our blood. Unlike cold water, which quickly acidifies it.

It is impossible to feel what kind of environment in the body, so you just need to take it on faith and drink as much warm water as possible.

The next very important point is to realize the reality of your situation .. Do you have food so as not to die of hunger, is there water and are there conditions for you to be warm.

If all this is available, admit to yourself that there is no threat to physical survival. just realize it.

Our body definitely needs to feel protected in this situation. When a situation occurs that is stressful, you always want someone to support, lean against.

Even just crying on someone's shoulder helps. This suggests that our body needs to feel protected. Therefore, the best way that exists.

Wrap yourself in a warm blanket, if possible, with your head. Lie down to curl up. So that the back of the head and upper back (this is the area between the shoulder blades in a person is a very calming area) rest against something.

The feet should also feel supported. At the same time, internally realize and feel the bodily state that this posture brings - security for a while.

If during stress there is a contraction of the muscles, then relaxation occurs in this position.
And the last rule of how to survive stress is the rule of three P's.

Eat, sleep and talk.
Eating is a survival instinct. Sleep - during sleep, the psyche is unloaded, powerful processes of restoration of the body occur. Talking is especially important for women.

However, if the stress is of a lingering nature and you realize that you cannot cope with stress on your own, seek help from those who can provide it.

Dear readers of the "Be Healthy" blog, watch the video in which you will learn how to relieve stress

What is stress? In the most general approximation, this is the body's reaction to any external changes that take us out of the psychological comfort zone. If we consider the problem in more detail, it turns out that there are many sources of stress. However, we are most interested in those related to human communication. And no one is free from this stress. If you feel that specific circumstances not only affect you, but make you be “on the verge of a nervous breakdown,” try listening to a few recommendations.

How to handle stress the right way

• Train yourself to realize that humans are complex beings. As the sages say: "No one is your friend, and no one is your enemy, but every person is your teacher." Even the openly hostile and unjust behavior of others can both destroy us and make us stronger. The result will depend on your inner choice.

• Do not consider yourself smarter than others, but if the stress is caused by confrontation, imagine yourself as a “wise mom”. And it does not matter who is in front of you: age, social status and other parameters do not matter here. Forgive this person in advance for their behavior. This will give you the opportunity to behave beautifully in any situation.

• For the expected stressful event (session, annual report, important event, serious conversation, etc.), try to prepare technically. Form your working arsenal and tools in advance in order to concentrate on the important at the appointed time. Provide for any force majeure and the possibility of adverse developments. This will give you the benefits of a constructive thinker who thinks things out a few steps ahead.

• Nothing contributes to stress more than the randomness of thinking and acting. Don't let anyone or anything take you out of a state that requires concentration. Don't hesitate to say "no". A tactful but firm manner of refusing those who seek to bring unrest and chaos into our lives always comes in handy in life.

• Master yoga techniques: alternation of tension and relaxation, special breathing. Very soon you will notice that regular practice gives you the opportunity to switch, put emotions in order and restore strength.

• Do not forget to pamper and delight yourself in the little things every day. Make time for what gives you pleasure, whether it's your favorite show, cooking, singing in the shower, going for a walk, or just having a laugh. Treat it as if there was no stress in your life.

• Take time to express your emotions. The main problem of modern people is the inability to analyze their emotions and evacuate the accumulated negativity in time. To do this, it is not necessary to “load” friends and relatives. To cope with feelings, it is better to visualize them: write what you think about a particular occasion, or at least draw it. Better on paper: then all this visual negativity can be burned, saying words of wisdom and forgiveness.

• After you've blown off steam, don't neglect the opportunity to just talk to someone who can understand you. To do this, it is not even necessary to meet: modern technologies give us the opportunity to communicate regardless of the distance. Speak out what is bothering you (whether in writing or verbally). And at the same time, do not count on the fact that you will be “patted on the head”, but on the fact that they will give you the opportunity to be heard. After all, a dialogue on a given topic can be the most necessary support in a stressful situation.

• No negative. Tips like “think positively” have long been on edge. However, this does not change the essence: any stressful situation should be perceived not as damage to your ego, but as a test and a challenge. If you react to stress like a strong person, then you will not fall into hysterics and despondency as in a long-term state. "Ah well!" - tell yourself cheerfully, - “Well, wait a minute ...” And let your answer to this challenge not be instantaneous, but it will be beautiful and worthy of everything that you dream of.

In addition, read about how to survive stress - they are practical and effective.

A small stress mobilizes the body, activates the defenses, in small doses such an emotional load does not harm a person. But a long and strong traumatic factor has serious consequences. Health suffers, adaptive mechanisms and resources decrease, and it increases. How to recover after a hard experience? What to do when emotional shock does not allow you to fully live?

Causes and signs of severe stress

Strong emotional shock can affect anyone. Psychologists have developed a stress scale that includes the main traumatic categories. The first places on the scale are occupied by the death of a relative or friend, divorce and loneliness. In the last places are family quarrels, promotions and weddings. Even positive life events can cause increased stress.


The main symptoms of severe stress:

1. A person fixes on negative events. His thoughts are occupied with disturbing experiences, the experienced shock cannot be removed by simple means, for example, by physical activity.
2. Disturbed expression of emotions. A person is irritated, prone to outbursts of anger and rage, the symptoms of stress indicate a shattered nervous system. Some symptoms indicate a dullness of feelings, the inability to experience joy, orgasm, to enjoy life.
3. Interpersonal communication breaks down. After a trauma, an individual breaks off friendships, avoids communication, and strives for loneliness.
4. High intensity stress provokes the development of mental illness. The risk group includes people who have experienced childhood abuse, victims of violent crimes and others. In this case, the symptoms are associated with a violation of adaptation. A severe shock is reflected in dreams and becomes a deep inner experience.
5. Abuse of alcohol, toxic and narcotic substances.
6. Suicidal thoughts.

Symptoms of severe stress are more acute in women and the elderly. In childhood, on the contrary, boys experience emotional trauma more painfully than girls.

How stress affects the body

The consequences of an acute experience also affect health. It can be difficult to relieve symptoms after stress, as a person turns to narrow specialists, but does not treat the main cause - anxiety. Basic on the body:

1. Increased blood pressure, headache, tachycardia.
2. After the experienced shock, the work of the immune system is disrupted, the protective functions of the body are reduced.
3. The consequences of stress are manifested in the form of diseases of the gastrointestinal tract. Heartburn, gastritis, stool disorders, constipation - this is an incomplete list of stomach diseases due to severe anxiety.
4. Women have symptoms of thrush, dryness and burning during intercourse. Some women have menstrual irregularities.
5. The skin is suffering. Eczema, itching, rash of unknown origin - these are the consequences after experienced stress.

Symptoms may indicate deep trauma, such as pain during intercourse after abuse. In most cases, people who have experienced a tragedy need psychotherapeutic treatment.

Stress Relief Methods

What to do in a situation of strong emotion?

• First option - .
• The second option is by contacting a doctor.

What methods can be used to relieve severe stress? Let's look at a few tricks.

1. Method of Dr. Vetoz. To streamline the emotional state and cope with anxiety, you can use imaginary generation. Close your eyes, begin to mentally draw the sign of infinity - a horizontal figure eight. Represent the sign on a black board, draw it with chalk.
2. Breathing techniques. It is easy to do the exercises, it is enough to understand the essence of proper breathing. For example, with severe anxiety, start listening to your breathing, track your inhalation and exhalation.
3. affirmative formulas. You can remove fear and nervous experience with the help of special formulas in the form of a positive phrase. It is worth pronouncing it to yourself in a situation of unexpected shock. Example: "Stop. I'm calm" or "Stop. The fear is gone."
4. Switch from problem. You can get away from negative thoughts after an experienced trauma by switching to another activity. Physical activity, singing aloud, active dancing, running in the morning, breeding decorative birds. Any active activity will help relieve stress. Immersion in yourself is dangerous, negative thoughts will interfere with life.
5. meditation techniques. Teaching oriental practices is effective. It is pleasant to do meditation, it calms, relaxes, relieves anxiety.
6. Massage, acupuncture, leech treatment. You can relieve stress with the help of non-traditional methods in combination with additional treatment.

What to do if the above methods do not help? Try to resort to prayer, faith saves in many difficult situations.

Video:"How to Deal with Stress"

Methods of treatment

Severe effects of stress must be removed with the help of a specialist. The doctor will assess the general condition, select the treatment, help recover from strong experiences, and relieve the symptoms. The main treatment includes a combination of psychotherapeutic techniques and medications. The approximate program includes the following procedures:

1. Doctors' examinations. Therapist, physiotherapist, cardiologist and others.
2. Consultation of a psychotherapist, designation of the course of work.
3. Appointment of tests according to indications.
4. To relieve the effects of stress, you should regularly attend classes with a psychotherapist. Work can be done individually or in a group.
5. Therapeutic relaxation gymnastics. It should be done regularly, then the effect will be long-lasting.
6. Drug treatment includes the appointment of drugs to relieve anxiety. It can be a sedative based on herbs, for example, "Persen" or a sedative based on chemical components, for example, "Afobazol". Potent drugs are prescribed only by a doctor, based on the patient's condition.
7. In maintenance therapy, therapists necessarily include proper nutrition, vitamin complexes, and adherence to the daily routine.

To remove the consequences after an emotional shock requires a long work. Treatment can be supplemented with complex programs, which include phytotherapy, coniferous baths, shower-massage and other methods.

It is possible to cope with the consequences of severe stress, modern techniques allow you to remove anxiety qualitatively and in a short time. But work on the treatment of tension should be done regularly, without abandoning the proposed methods.