How to get rid of psycho-emotional stress. Exercises for relaxation and relieving emotional and muscle tension

Stress has the same effect on any organism, but its effect is expressed in different ways. This is due to the fact that each person reacts to stressors in their own way. Emotional stress can be objective (physical and mental stress) and subjective (provoked by personal fears and anxieties). Subjective stress is determined by the mental characteristics and personal experience of a person.

Sometimes a person finds himself in a situation where the body is forced to use hidden capabilities to preserve health and life. Such conditions are a trigger for change and cause emotional stress. The main cause of emotional stress is a person’s thoughts, feelings, and the influence of the environment.

Emotional stress can be expressed in a multiple increase in a person’s hidden capabilities, physical and personal qualities. It is even believed that he is able to show the essence of a person and reveal his capabilities. In other situations, stress sharply reduces the emotional state, and a person may lose control of himself.

Types of emotional stress: positive, negative

Stress and emotions are inextricably linked, which is why this type of stress is often called psycho-emotional.

Psycho-emotional stress can be roughly classified as follows:

1. Positive – eutstress. This is a positive form, it affects the body, increasing and mobilizing the body’s hidden resources, stimulating a person to perform any activity.
2. Negative – distress. This destructive influence, which is expressed in psychological trauma, is difficult to forget and for a long time torments a person. Distress has an impact on mental and physical health and can cause dangerous diseases.

Negative stress also affects a person’s immunity, reducing their resistance to colds and infections. Under its influence, the endocrine glands begin to work actively, the load on the autonomic nervous system increases, which leads to discord in the psycho-emotional component. This often ends in depression or the appearance of phobias.

Emotional stress in adolescents

All children and teenagers are quite emotional; they actively react to all changes. In most cases, the child’s emotionality is positive, but over time it can acquire a negative connotation. When the strength of emotions reaches a certain peak, emotional overstrain occurs, which leads to nervous disorders.

The initial causes of tension in a child and adolescent are changes in the family and social life. As they grow older, their number increases, but not all children have high resistance to stress factors. Children who find support in the family can bear stress more easily.

Factors causing stress

The following factors cause emotional stress in adolescents:

• Increased responsibility;
• Lack of time;
• Frequent situations in which a child’s performance is assessed;
• Dramatic changes in life;
• Conflicts in the family, in life;
• Physiological factors.

Removing emotional tension and stress in adolescents is done by resolving difficult circumstances that caused the disorder. At this age, family psychotherapy and person-centered practices can be used.

Causes and symptoms

The most basic cause of emotional stress is the contradiction between expected reality and reality. At the same time, both real and imagined factors can trigger the stress mechanism.

Scientists have compiled a table of stress factors that cause overexertion in most cases. These are the most significant events for a person, which can be positive or negative. Problems related to personal life, family, and loved ones have a huge impact.

The signs of stress are individual for each person, but they are united by a negative perception and painful experience. How exactly an individual's condition is expressed depends on the stages or phases of stress and how the body copes.

You can tell if a person is suffering from emotional stress by the following signs:

• Anxiety for no apparent reason;
• Internal tension;
• Increased irritability;
• Aggressiveness;
• Inadequate perception of unpleasant situations;
• Depression, melancholy, depression;
• Moodiness;
• Inability to control yourself, your actions and emotions;
• Decreased memory and attention;
• Apathy, lack of joy and pleasure from favorite things;
• Constant fatigue;
• Decreased performance;
• Sleep disorders;
• Dissatisfaction;
• Change in appetite;
• Violations in behavior and perception of the world.

Often, to reduce the impact of negative factors, a person resorts to incorrect methods of treatment - alcohol and drugs, trying to get away from problems, changes behavior, commits rash actions.

Treatment: Emotional Stress Relief Techniques

A person is constantly exposed to a number of stressors that have the ability to accumulate. This is the main danger . If you do not take protective measures in time, you can be left alone with problems. Experiences driven inside destroy a person’s own self and his connections with others.

Exist various techniques to relieve emotional stress, the following techniques show the greatest effectiveness:

Everyone can overcome emotional stress on their own. By learning to control consciousness, a person gains control over uncontrollable emotions and increases self-esteem. This opens up new opportunities for personal development and allows you to take a step towards self-development and self-improvement.

In the process of relieving emotional stress, it is recommended to take medications that are good for relieving anxiety and restlessness.

Having mastered the techniques of how to relieve stress, we can confidently say that a person has the opportunity to master a traumatic situation. Actually, this state is a protection given to us by generous nature back in the days of Adam and Eve. Without it, perhaps there would be no one to move civilization forward. Homo sapiens simply would not have survived without this peculiar adaptation of the nervous system to the threats of the surrounding world.

How do we feel at this time?

Imagine, a primitive man is sitting in ambush, waiting for a mammoth, and instead he suddenly sees a saber-toothed tiger. Immediately, a huge surge of adrenaline alerts all the body’s systems: the legs run faster, the arms throw the spear stronger, the eyes become sharper, the lungs breathe deeper, the heart pumps blood more actively. Everything is ready for either a fight or a run to the nearest cave. If he remained alive, then serious physical activity lowered the level of the hormone and brought the nervous system to its original position.

Now, instead of a saber-toothed tiger, there is a stern boss, generous with criticism, instead of a mammoth, there is the planet Nibiru flying towards us, only the body has remained the same. But not everyone manages to go for a run (or do push-ups, or wave a spear) after being scolded by their bosses, or after a parent-teacher meeting with their beloved child. There is nowhere to put adrenaline, there is nothing to reduce its quantity, there is nowhere to implement the protection intended by nature. So you feel either fog in your eyes, or a rapid heartbeat, or feel hot or cold.

If you experience this condition several times, you can look for a personal doctor, because sooner or later health problems will definitely begin. Well, let’s say that a man’s friends will advise him on how to quickly relieve stress (and even take part in the company), but how to relieve stress for a woman is often a problem. Meanwhile, there are many scientifically proven, simple and understandable ways to relieve stress and tension, and relieve the nervous system.

Combat Strategies

Most often, a person is brought into this state not by events of national importance or the exchange rate of the ruble to the dollar, but by relationships with loved ones and acquaintances. Quarrels, showdowns, unpleasant events, grievances - all this fills life with negative experiences and takes away strength.

Unfortunately, many people, instead of sitting down and analyzing the reasons for what happened and ways to cope with stress, begin to repeatedly grind the traumatic situation, losing their last strength.

Power supply to the body

Before dealing with stress, you need to find the resources that the body will use. Here are some sources of strength that can give you a second wind:

• You need to communicate with positively minded people, this will help strengthen your nervous system and cope with anxiety. It is desirable that they be united by a common idea: playing sports, growing cacti, helping the homeless, mastering the Esperanto language, etc. d. The overall energy visibly nourishes and gives a feeling of a strong shoulder.
• When thinking about how to overcome stress, you should not waste energy on something that is impossible to change in principle. It is impossible to change your partner in family life, your work colleagues, your relatives, and, therefore, you should not waste energy on changing them. You can break up or change jobs, or you can accept them as they are and focus your energy on finding a compromise.
• How to cope with stress? We need to find sources of power in the Universe around us: in water, no matter whether it is a sea or a river, in a forest or in a park, in our garden plot. Music, books, paintings, looking at the starry sky, communicating with animals, and doing what you love have the same properties.
• You need to remember in what situations you managed to prove yourself, how strong man, achieve success on your own, solve problems. This will give you strength and help remove anxiety, because a strong person cannot have it.
• How to avoid stress? Make less assumptions about various tragic consequences of everyday situations. “What if I get fired?”, “What if my child gets involved with a bad company?”, “What if I get an incurable disease?”, etc.

  The French writer Alain Bombard said this very well when describing the victims of shipwrecks: “They were not killed by thirst and hunger, not by the scorching sun and hungry sharks; they were killed ahead of time by the fear that all this could happen to them.”

These simple tips will help you become a little stronger in order to understand how to deal with stress and where to look for resources for this.

Means of psychological defense against stressful situations

There is a point of view expressed by esoteric authorities that we, and no one else, are responsible for everything that happens in our lives. In fact, a person often imagines himself as a kind of puppet, controlled by anyone, but not himself.

Here are some tips that you can use to understand how to help yourself with stress, remove unnecessary anxiety, and strengthen your nervous system:

• Try to react to unpleasant situations with a smile on your face, even if cats are scratching your soul. We play the game “I’m good” with ourselves. Her only rule is to respond to any stressful situation with a smile within 2 (3, 7, 12, 24) hours, no matter where it happens - at work, at home, in a store, on a trolleybus, etc. Try it and you will always win.
• How to overcome stress? Another game - when irritation sets in, you need to imagine yourself as the hero of a book, movie, or a person from your social circle with a kind and open character. The technique was proposed and tested by the famous Russian psychologist Vladimir Levi. Even Carlson or Pinocchio would be suitable as a replacement; for a day you can imagine yourself as a child, happy and serene. It is very effective for getting out of stress, and at the same time it can relieve the nervous system.
• How to cope with stress? Change the scope of the problem. To do this, you can imagine yourself rising up in a hot air balloon. Here you can see the whole city under it, now it has become a point, now the sea has become equal to a puddle, but now the stratosphere is approaching, and the whole Earth is in full view. Well, what do you think of your problem from this height?
• Change your point of view on the problem, try to find positive aspects in it, although this at first glance seems impossible. For example, when thinking about how to survive stress after a divorce, a woman does not immediately understand that new opportunities have now opened up for her to change her social circle, start new relationships, devote more time to herself and her children, etc. This will help you get back to normal faster and get rid of anxiety. In general, “there would be no happiness, but misfortune would help.”
• How to cope with stress? Play “giveaway” with yourself, bring the situation to the point of absurdity in your imagination. Now pretend to make the saddest grimace you can in front of the mirror. Soon it will become funny for you to look at your lean face, and then the “light at the end of the tunnel” will definitely appear.

Don’t forget that thought has power, and if you keep the image of a traumatic situation in your mind constantly, and don’t let your nervous system out of a state of anxiety, then new problems will be attracted to such bait, like midges to a fire. Not worth it own experience confirm the proverb: “Trouble does not come alone.”

Exercises to restore calm

In order to master the techniques of how to quickly relieve stress, it is enough to perform 1-2 of the simplest exercises from those given below. These tips were suggested by French psychotherapist Eric Pigani.

1. Relax the muscles of your forehead (by frowning and raising your eyebrows), your jaw (by pressing your tongue on your incisors until the upper and lower teeth are separated), and your facial muscles (by pursing your lips and smiling).
2. How to get out of stress? Standing with your arms down, you need to slowly inhale as deeply as possible and clench your fists. Then hold your breath for 5 seconds and exhale while relaxing your arms. Repeat 8 times. Exercise helps strengthen the nervous system.
3. How to overcome stress? Let's call on our voice to help, standing with our eyes closed, we will sing the sound “A-a-a-a” as we exhale in the most natural way. Next comes the turn of singing the syllables “ma-me-mi-mo-mu-me-mu” with a single exhalation. Repeat 10 times.
4. This exercise is great for helping you get out of a state of anxiety and achieve mental balance. You need to sit comfortably with a straight back, put your hands on your stomach. Then inhale and feel that when you inhale, your stomach inflates like a balloon. Exhale through the mouth, the stomach is drawn in with slight tension. All attention is paid to breathing, this relaxes the nervous system, and anxiety goes away along with the exhaled air.
5. If you don't know how to get rid of stress, you need to massage your scalp with all 10 fingers, starting from the forehead and moving to the back of the head. Breathing should be deep. Self-massage takes two minutes, this is enough to strengthen the nervous system during anxiety and stress.
6. How to calm down after stress? You need to master Japanese breathing “through a straw”; it helps normalize your heart rate and cope with anxiety. You need to inhale, concentrating your attention alternately on different parts body and exhale through the mouth, imagining that the exhalation is through a straw.
7. A simple technique will help you cope with anxiety. You need to sit in front of the sink, open the tap slightly, and place your palm under a thin stream of water for 2 minutes. The water should fall into the center of the palm; worries will flow away along with the water.
8. How to deal with stress if you're out of breath? You need to sit down with your hands on your hips and lean forward, your hands hanging freely down. Breathing slowly, with your eyes closed, you need to focus on how your throat closes and opens when you breathe. Exercise helps build self-confidence before an important test.
9. How to overcome stress that brings anxiety? You need to put your hands on the diaphragm, connecting the middle fingers of both hands, and take a slow breath through your nose. The inhalation should be so deep that the fingers move away from each other. Exhaling through your mouth will return your arms to their original position. The level of oxygen in the blood increases, which puts the nervous system into a state of relaxation within a minute.
10. How to get rid of stress on the verge of a nervous breakdown? Lie down with your eyes closed and place a small terry towel soaked in hot water on your face and place your hands on your hips. Don’t think about anything other than breathing, hear yourself breathing... Continue until the towel cools down.
11. How to get out of stress when worried? You need to massage your ears, both ears at the same time, squeeze and stretch the earlobes, rub them with your palms in a circular motion. Exercise helps restore and strengthen calm and cope with anxiety.

It is not at all necessary to perform all the exercises at the same time; one or two are enough, those that work most effectively. Knowing how to beat stress simple techniques, how to get rid of stress without medications and the help of a doctor, you can strengthen your self-confidence and maintain your health!

In previous articles, I talked about methods for eliminating physical and emotional tension.

It is not always possible to relieve psycho-emotional stress with the help. In such cases, it is necessary to master deep meditation, as well as relax while lying in shavasana and reprogram your thoughts, achieving a state of awareness.
Thus, it is considered the best way to combat stress and relieve psycho-emotional tension.

Thanks to relaxation, the body regains strength, reboots and is able to function effectively.

Relaxation is achieved in meditation, in shavasana and in changing your outlook on life, in the ability to control the lower part of consciousness - the ego.

Remember. Relaxation is the subsidence and then the complete stop of our ego.

And you need to learn to stop it both during meditation, lying in shavassan, and in everyday life. Let me remind those who are not yet aware that the ego is the lowest part of our consciousness: memory, mind, the entire psyche, emotions and feelings. And the highest part of consciousness is our real Self, real awareness.

Relaxation and withdrawal methods psycho-emotional stress will be able to improve your life, make it happier, more successful and joyful.

Mechanisms of the relaxation technique

To properly understand how you can achieve mental and physical relaxation, pay attention to the behavior of children. The child does not have established psychological patterns that prevent adults from being relaxed. Children interact harmoniously with the world and people around them and do not accumulate stress. They sleep, play, study without unnecessary emotional stress. The child physically and mentally switches from one type of activity to another, without being burdened by problems and negative experiences. Notice that when children fall asleep, their muscles are completely relaxed. The body seems to adapt to the topography of the bed. This is an example of true relaxation.

The older we get, the more stressed we become, the less able we are to relax on a physical and mental level. Even after completing a task, we constantly replay thoughts in our heads: what was the best thing to do, why we didn’t achieve what we wanted, what others thought. This is all the work of the ego. Over time, such thoughts accumulate so much that our brain does not rest even at night during sleep. This leads to tension, and subsequently to emotional exhaustion and physical illness.

The first step to relaxation is to prohibit yourself from thinking about completed tasks. Even if the situation is not the best and the problem has not been completely solved, stop the flow of thoughts.

Trust your mind. After the brain collects the necessary information about your problem, it will produce the correct solution. This process occurs unconsciously. You just need to let go of the situation, stop consciously trying to find a solution, which in most cases does not lead to a positive result, but only causes tension. At the right time, you will receive an answer to all your questions, you can be sure.

The essence of the relaxation technique

Relaxation methods are based on the ability to distract yourself from negatively charged thoughts and transfer your attention to emotionally neutral activities.

In this case, the ego stops.

You need to learn to be aware of your breath or body parts. One of simple ways relaxation – long time look at any part of the body and not think about anything else. Surprisingly, such meditation leads to rapid physical relaxation and clearing of the mind from disturbing thoughts.

But here lies one problem. If you force yourself to look at the area of ​​your chosen body by force of will, then instead of relaxation you will come to even greater tension. What to do? You need to learn to be in a special state called not doing yourself. Non-doing is a shutdown of the ego, and it begins with the fact that you stop doing anything at all. After you completely relax and do nothing, you will awaken real conscious attention, which can already be directed to any part of the body. You can read in detail about not doing in my article: and in my book: “Correct and complete instructions for meditation.”

During relaxation, it is also necessary to consciously force your muscles to relax. It's not as simple as it seems at first glance. This suggests that you need to learn to relax. During meditation or while relaxing while lying in shavasana, walk throughout your body and see which areas remain tense. To relax any part of the body, you need to step away from it and detachedly observe the area of ​​tension. Usually this is enough, if not, consciously, with an effort of will, relax the source of tension.

With each meditation session, your relaxation skills will improve, and you will immediately notice it. Your head will become clearer, pressing problems will seem less serious, and a new positive outlook on life will appear.

This comes from the fact that more and more you begin to look at the world not through the prism of feelings and emotions of the ego, which usually distorts our view of things, but with the sober, correct view of true awareness.

When muscles relax, sensory nerve fibers stop transmitting the flow of information to the brain. The brain, in turn, stops sending signals to the muscles along the motor nerves. There is a conditional separation of the body and the brain, while the muscles, organs, skeletal bones and nervous system rest. This helps the body regain strength and function properly. The body will rest from the excessive work of the ego.

Once you learn to relax, you will be able to understand your mind. Studying your psyche helps you get rid of psychological attitudes and patterns that have been ingrained in us since childhood. Often, psychological distortions prevent one from coexisting correctly with the surrounding reality and people, which leads to constant psycho-emotional tension.

Psychological programming

Mastering relaxation skills, unfortunately, does not guarantee complete relief from physical and mental tension. For example, you relaxed and achieved peace of mind, but when you went outside, you met an unpleasant person or found yourself in a difficult situation. Your brain will immediately react according to its inherent “negative” pattern, which will throw you off balance and lead to the same level of anxiety. What should I do? The answer is simple, you need to learn to reprogram your negative psychological attitudes.

Yes, of course, meditation gradually changes our psyche, and we begin to react differently to the environment. We are no longer afraid of stress.

But we are all different. For some people, the psyche will take a very long time to rebuild, and to speed up this process, you need to consciously transfer the awareness gained in meditation to daily life. We must learn to control the ego not only during meditation, but everywhere and always.

The root cause of chronic tension is an emotional response to a situation or person's behavior that is not in harmony with our psychological patterns. This causes an emotional hyperreaction, which contributes to tension, prolonged experience, and mental replay of the situation and ways to resolve it in the head.

Such psycho-emotional attitudes are consolidated from childhood on the basis of experience and upbringing. The main task of the relaxation technique is to reprogram or completely get rid (if possible) of those patterns that interfere with a happy life without emotional stress.

The real reason for the tension

Physical and emotional tension results from misperceptions environment. Interaction with people introduces too many negative impressions into our reality, which “poison” life and lead to the occurrence of diseases. This is facilitated by fears and complexes that are embedded on a subconscious level.

Most of the time, people don't even understand what is causing the tension. They only see and feel the result - chronic stress, nervous tension, deterioration of relationships with loved ones, troubles at work, illness.

To permanently eliminate disharmony from life, you need to study your mind and the true reasons for such behavior. To do this, you need to meditate, relax your muscles, and “clear” your head of negative thoughts. During meditation and deep relaxation, all negativity will come out, but only if certain conditions are created. Not doing yourself, stopping the ego and detached observation of any manifestations of the psyche, this is what is needed for this.

Gradually, thanks to meditation, clarity of thinking arises and the correct attitude towards situations and people is developed, without unnecessary emotional reaction, which causes tension.

The brain is a mental computer

Our brain is a collection of more than 10 trillion nerve cells (neurons) that establish communication with both the outside world and the outside world. internal environment. Neurons receive, process, analyze, store and use the information received. This is how a person accumulates knowledge and experience throughout his life. In addition, since childhood, we develop many psychological patterns that help us react quickly in various life situations.

Psychological stereotypes are produced by the limbic system of the brain. It is one of the first to react to an external stimulus and gives the body a response emotional coloring. The limbic system compares the current situation with previous experiences stored in formed templates and produces a standard result.

Evolutionarily, the limbic system helped people survive in difficult environmental conditions, when life-threatening circumstances awaited people at every step. When a person was faced with an unfamiliar situation, it caused physical and mental stress to solve the problem in the most successful way. IN modern world the function of the limbic system is justified in critical life situations. In practice, any problem, even a minor one, causes stress and psycho-emotional tension.

Those. we live like robots, according to certain programs embedded in us.

The world rarely matches the psychological template that is embedded in our brains. Therefore, the only way to get rid of tension is to eradicate negative emotional attitudes. You need to teach yourself to perceive any situation as positive or neutral. In every problem, it is right to look for positive and instructive moments that will subsequently help us get away with it in more difficult life situations.

All spiritual teachings of antiquity, be it yoga or others, essentially teach the same thing - to be open to the world around us, to love all manifestations of life, to respect people. This helps to get rid of tension, gives a state of calm and joy. A positive attitude towards reality creates harmony between the soul, body and society.

Any thought should bring only goodness, any action should be perceived calmly. By getting to know your mind, a person forever gets rid of negativity in life: not external, we cannot influence circumstances, but internal state. You have the power to change your attitude towards situations, circumstances and people, and meditation is an excellent helper on the way to this.

As they say, to change the world around you, you must first change yourself.

Summarize

All of the above can be explained in a few words.

The only correct method of relaxation is that we stop, disidentify and control our entire psyche, our entire mind, i.e. our ego. And this is achieved in meditation, lying in savasana and in mindfulness in everyday life.

Why is that. Very simple. Relaxation, relaxation is subsidence, or a complete stop of the ego. The one who is more relaxed in life has less restless thoughts and emotions rummaging around in his head, i.e. the ego works correctly (not strenuously, with strain).

And the more you stop the ego during meditation and in shavasana, the more correct and better it will work at any other time, everywhere and always.

I think he was convincing.

So, you already know how to meditate. If not yet, read my article: and also ask questions.

All that remains is to learn to relax and learn to control the ego in everyday life.

In the next article we will talk about.

Be healthy and happy. And relaxation will help you with this.

And finally, listen to the wonderful music of Ennio Morricone, which makes you think about the eternal. It is this kind of music that can stop the ego well and expose our beautiful and eternal soul.

Best regards, Sergey Tigrov

In this article I will explain how to relieve stress and tension without the help of medications or. In the first part of the article, without any substantive theoretical calculations, I will immediately give 8 tips on how to relieve stress. You can try these recommendations on yourself today and check how effective they are.

Also, in part two, I think it's important to touch a little bit on how to minimize your daily stress levels and how to become less stressed. For some reason, many tips for getting rid of stress do not pay enough attention to this. But I am focused on long-term results and it is obvious to me that The lower the level of stress you receive, the easier it is to cope with it.

Have you heard the slogan “it’s easier to prevent a fire than to put it out”? Everyone needs to know what measures need to be taken to extinguish a fire, but it is even more important to understand what needs to be done to prevent a fire (for example, do not sleep with a cigarette in your mouth and with an iron and a boiler working in your arms). It’s the same with stress: you need to be able to prevent it.

Fatigue, nervous tension, responsible affairs, relationships with people, the bustle of the city, family squabbles - all these are stress factors. The consequences of which make themselves felt during and at the end of the day, affecting us with fatigue, nervous exhaustion, bad mood and nervousness. But you can cope with all this, you just need to know, as I assure you, without sedatives and alcohol.

The latter provide only short-term relief and weaken your body's ability to cope with stress on its own. I discussed this nuance in more detail in the article. At this stage, it is important to understand that I categorically do not advise relieving stress with any drugs and in this article we will not talk about any drugs, we will learn to relieve stress using natural relaxation methods. So let's get started.

Although it sounds banal, not everyone manages to always remember this and we begin to chew the annoying cud of thoughts in our brains about the unpleasant events of the current day and cannot stop. This is very exhausting and depressing and does nothing to relieve stress. At such moments, we are simply worried about something or trying to find some solution for ourselves to the current situation.

The key is to think about tomorrow, but now, turn your attention to something else. I have long noticed how different perceptions are life problems depending on our physical and psychological state. In the morning, being cheerful and fresh, everything seems within our reach, we can figure everything out, but in the evening, when fatigue and stress fall on us, problems begin to take on terrifying proportions, as if you are looking at them through a magnifying glass.

It seems as if you are a different person. But it’s just fatigue and exhaustion that distorts your view of many things, you must be aware of this when assessing your current state: “now I’m exhausted and tired, both mentally and physically, so I don’t quite adequately perceive many things, therefore, I won’t now think about them." It’s easy to say, but sometimes it’s difficult to give ourselves such a sober account, since negative thoughts seem to creep into our heads themselves and don’t want to leave.

But there is a little trick on how you can deceive your mind, which wants to immediately begin thinking about a problem that now seems extremely important to it. Promise yourself that you will think about it tomorrow morning, as soon as you wake up and open your eyes, and before you wash your face, sit down and think about it intensively. This way you lull the vigilance of the mind, which will “agree” to make a concession and postpone the solution to this situation until later. I did this many times and was surprised to discover that in the morning an amazing metamorphosis took place with yesterday’s “big problem” - it lost its significance, I even stopped wanting to think about it, it seemed so insignificant in the new perspective.

Get rid of negative thoughts. Clear your head. It may not seem so easy, but the ability to control your mind comes during meditation.

A lot has been said about this in my blog, I won’t repeat it. If you want to relieve stress immediately, then now is a great time to try or start practicing different ones and see how well they relieve you of stress. But there is a second good feature here, the more you meditate, the better you become at abstracting from problems and clearing your head of thoughts, and the less stress you get every day as a result of the fact that your mind becomes calmer.

It becomes easier for you to bear the influence of stress factors, and those things that once brought you into great excitement and tension will become mere trifles for you as you practice: suddenly traffic jams, city noise, squabbles at work will no longer be problems and have an impact on you. negative impact on you. You will begin to be surprised at how the people around you take these trifles seriously and dramatically and also worry about them, as if the whole world had collapsed before their eyes! Although some time ago we ourselves were upset because of little things...

But one single meditation session also has benefits- you experience strong relaxation and forget about problems, the main thing is to concentrate and not let thoughts about what happened to you today into your head. This is very difficult to do: thoughts will still come, but try not to think about anything at least for a while and switch your attention to the mantra or image.

By the way subscribe to my Instagram follow the link below. Regular useful posts about self-development, meditation, psychology and relieving anxiety and panic attacks.

During exercise, endorphins are released- hormones of happiness. By playing sports you get a surge of good mood and strengthen your body. This is a much more effective remedy than drinking beer, since the latter only weakens your ability to cope with stress, which I have already talked about and will talk about in the next article. And sport strengthens you morally: in healthy body- healthy mind. That is, playing sports, as well as practicing meditation, builds your long-term ability to resist stress during the day.

Have you ever thought about what attracts some people to hardening with cold water? What makes them, in severe frosts, commit such, at first glance, mockery of themselves as swimming in an ice hole? And what brings a satisfied smile to the bather’s rosy face? The answer is endorphins, the well-known “hormones of happiness” (this is a journalistic term; in fact, these are not hormones, but neurotransmitters), which are released when the body suddenly cools down. It would seem that why should they stand out here?

But now I’m going to add a little to your erudition. Extreme sports are believed to be associated with adrenaline. This is true. But it is not adrenaline that provokes people to perform dizzying jumps and stunts; it is not for the sake of it that everything happens, as many mistakenly believe. Adrenaline only makes your heart beat faster, increases your endurance and reaction speed. But those same thrills, the “high” after a parachute jump, come from endorphins.

These are not only “hormones of happiness”, they help relieve pain; the body begins to secrete them in extreme situation, which is perceived as threatening and, in order to partially exclude the possibility of death from painful shock as a result of possible injury, the release of this hormone begins, which has such a pleasant side effect.
Perhaps a similar mechanism is triggered by cooling the body, since this is also stress for the body (not to be confused with the stress discussed in the article).

A contrast shower is a much gentler and more accessible means of hardening the body than winter swimming, anyone can do it. This procedure is not only can relieve stress and improve mood, but it also greatly strengthens the body (I have stopped getting colds AT ALL since I’ve been taking a contrast shower, and my grandfather took it all his life and never got a cold, despite his old age).

Not only a contrast shower, but also any water procedures can help in relieving tension, such as a hot bath, swimming in a pond, visiting a pool, etc.

Any one you like. The pleasure you get from is also directly related to chemical processes in the brain. They are triggered by a harmonious sequence of sounds (or not entirely harmonious - depending on your taste) and cause a feeling of happiness and euphoria. Even sad and gloomy music can lift your spirits, provided that you like it, no matter how paradoxical it may sound (at least for me).

But specifically for relaxation, I personally use smooth monotonous and slow sound, the so-called ambient musical style. To many, such music may seem very tedious and boring, but that’s the whole point. Many other musical styles are characterized by intense pressure of emotions in compositions, fast rhythm and tempo, and sharp changes in mood shades. Although all this can entertain you and give you pleasure, in my opinion, it does not always contribute to relaxation due to the fact that such music bombards your brain with an abundance of notes and musical intonations.

If you are tired and want to relax, then it is better to listen to something more contemplative and “enveloping”; you may not like this music at first, but at least you will relax. You can listen to an example of compositions from the ambient genre in the audio recordings of my group in contact. To do this, you just need to join it (you should have seen the link to it on the right side of the site) and click on play, having first taken a lying position in a comfortable position. At the same time, try to relax and “stand” for at least 20 minutes, try to forget about all the problems and don’t think about anything, “dissolve” in the music.

To relieve stress, you can walk a little and breathe. It is better to choose a calm and quiet place, such as a park. Avoid noise and large crowds. While walking, again, try to relax, free yourself from thoughts, look around more, direct your gaze outward, and not inside yourself and your problems. Contemplative Exercises good for calming. Sit on a bench and look at the tree, peer into every bend, try not to let anything else occupy your attention for a certain time. This is a subtype of meditation practice that you can do anytime, even during your lunch break at work.

When you walk, your pace is slow, don’t run anywhere and don’t rush. You can combine it with sports, take a walk, breathe, get to the horizontal bars and parallel bars - hang, pull yourself up and the stress is gone!

If such walks cause a feeling of boredom, then

Tip 7 - Start relaxing on the road after work

I know from myself that even if the day did not turn out to be particularly difficult in terms of nervous stress, then all the same, the road home can be very tiring or ruin your mood. Many people don't know how to relieve stress after work and continue to accumulate it on the way home. Therefore, already on the road, start turning off thoughts about work and current problems, abstract yourself from what is happening, do not succumb to the general anger and nervousness, the atmosphere of which, as a rule, reigns in public transport and on the roads. Be calm, try to suppress within yourself those impulses that lead to you starting to get angry at someone and swear out loud or to yourself. Because all this negativity can add the final touches to your evening picture of stress and tension and completely exhaust you. Let others be angry and nervous to their own detriment, but not you!

Here is the golden rule you must learn. In order not to have to get rid of stress with all sorts of lethal means like pills or alcohol, it is better to generally minimize its manifestations throughout your day, starting in the morning. How can this be done and can it be done at all? In order to find out, first let's talk about what stress is and how it accumulates in you.

The nature of stress

First, briefly about what stress is. There is one fundamental point here. It is a mistake to perceive stress as an external phenomenon. It is wrong to think that it is caused by a stressful situation. It arises within us as a reaction to external circumstances that we perceive as stressful. Do you feel the difference? This means that stress depends on us, on our reaction, this is what explains why all people react differently to the same things: someone can fall into depression from one unfriendly look from a passerby, while another remains iron calm, when everything around is falling apart.

Based on this, one very important conclusion arises, which is that how much stress we received depends more on ourselves than on what happened to us. This is a fundamental position. It turns out that, although external circumstances cannot always be adjusted to the considerations of our comfort and balance (finding a less stressful job is not always possible or leaving the city to a quieter place is not possible for everyone), but you can always change your perception of what is happening, so that it does not create nervous tension in us. And this is all real.

How to minimize daily stress

I have already partially answered this question in my advice: meditate, this can reduce your sensitivity to external stress factors to a minimum level. Also, exercise and spend more time outdoors, this will strengthen your nervous system. If you’re too lazy to do the latter, then at least start with meditation; this is a must if you want to become calmer and less stressed! Don't, it will only harm your nervous system, so mental fatigue will only accumulate faster in the future!

You can also read my article about that. Because the less nervous you are, the less tension accumulates. It is better for you to use the lessons that are given in this article, especially pay attention to the breathing exercises, their use is precisely related to the answer to the question how to relieve stress quickly without spending a lot of time.

And finally, something very important. Be calm and calm. Remember that many of the things that happen to you on a daily basis: things at work, the reaction of others to you, random conflicts - this is all sheer nonsense!

Work is bullshit

Work is just a way to get money, don't take it seriously.(This does not mean that you should not approach it responsibly, it means that you need to determine a place for it in your life, and not allow it to go beyond the boundaries of the area where you localized it) Your failures at work cannot always be identified with personal failures: there is often a huge gap between a person and his profession, so if you can’t cope with something at work, this does not mean that you are a worthless person (of course, many companies try to form the opposite opinion in their employees: it is not beneficial for them that the employee stopped identifying with your work and became so philosophical about your failures, they want to see that you perceive corporate goals as personal goals).

Human relationships are nothing

All relationships with strangers, intrigues are also nonsense and trifles that should not be paid attention to. What others think about you, your colleagues, is their own business and their perception of you, moreover, it can be distorted by the personality characteristics of the perceiver. Worry less about what strangers around you think about you.

You should not exhaust yourself and prove something to someone for the sake of principle, since you won’t prove anything anyway, everyone will remain with their own, the only thing they will receive is a large portion of negativity. Some bad economy! Do not take part in squabbles and showdowns, where everyone does nothing but stick out their ego, their beliefs, their character. These are not the debates in which the truth is born, this is controversy for the sake of argument itself!

Try to behave so that the negativity of other people does not cling to you: smile at rudeness. This is not a call to turn your left cheek when you are hit on the right. Still, it’s not a bad idea to put people in their place in certain situations and not allow them to treat you as they please.

This advice concerns the fact that you do not need to take part in senseless swearing and showdowns in response to rudeness in transport, at work or on the street from colleagues, drivers, random passers-by, etc. In those situations from which you can leave with a smile , maintaining a good mood and not getting dirty with someone else’s dirt and without losing your position, do this (come out with a smile - a winner!), and don’t waste your energy trying to prove something to someone.

In short, if a colleague is systematically rude to you, you need to tactfully put him in his place and not sort things out anymore, but you don’t need to quarrel with all sorts of cleaners, security guards and other barrier bosses whom you see first and last time. Judge the situation.

Smile more!

And generally speaking, smile more often!. A smile is a magical thing! It can disarm anyone and discourage them from sending waves of negativity in your direction. Believe me, if you need to achieve something from someone, with the exception of some special cases, “attacking” a person will not have the same effect as a symbol of goodwill - a smile. In response to a “collision,” a person activates a defensive reaction and he begins to answer you in kind, even if he knows that you are right, he simply cannot do otherwise, since he is offended and forced to defend himself. Negativity only causes negativity!

But at the same time, you yourself should treat people filled with tension and negativity with condescension, who do not know how to
restrain your emotions and keep the situation under control: there is no need to respond with immediate rebuff to their abuse and attacks. I have already spoken about this, if the situation can be resolved without quarrels, then try to contribute to this. Smile at swearing and ignore it where possible. Let your thoughts not be occupied by some petty disputes.

That's probably all. In the next article I will write about why you should not drink alcohol or sedatives to relieve stress and tension.

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 a person’s helplessness in the face of life’s circumstances, one’s own uselessness, a feeling of loss of the meaning of life or the purpose of activity. The work is done formally, interest in others is supported by social requirements, apathy gradually begins to fill all areas of life. In the affective sphere, there is irritation, suspicion and nervousness, and various personal accentuations may become more active. The feeling of causeless anxiety and restlessness increases.

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

Typically, this condition is caused by long-term suppression of negative feelings or problems, but when a person encounters this, the adjustment may require quite serious adjustments. In many cases, prolonged nervous tension leads to the development of stress, with all the ensuing consequences. If you ignore this symptomatology, then various symptoms 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 through constant improvement. During long periods of stability, emotional tension begins and accumulates, which is associated not so much with the external situation and conservation of emotions, but with irritation from the lack of movement.

Causes of emotional stress

The state of emotional tension in most cases is caused by a person’s inability to express his emotional and sensory experiences. This usually involves recycling and splashing 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 at certain people or resist some action. 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 hiding such experiences does not disappear anywhere and begins 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 in the early age, there is also an external influence. Thus, stressful situations and constant discomfort caused by external events lead to emotional tension. This includes an unloved job, a boring husband, annoying children, noisy neighbors, construction outside the window, unfulfilled dreams. Many of these factors are not even consciously noted by a person when he tries to understand the causes of his own irritation, but they continue to influence. And if you can change your way of reacting and expressing emotions in a few months, then some external circumstances are beyond our influence.

The difference between our idea of ​​how the world should be and what manifestations of it we encounter is the most powerful factor provoking emotional stress. These differences can arise on the basis of objective or fictitious differences. So, it is quite logical to expect support and attention from a loved one, and when betrayal or ridicule occurs instead, tension arises. But these can also be illusions that cause increasingly greater claims to the world - for example, the desire for everyone to have lunch at a certain time or to understand your words the first time.

Additional factors that make a person more susceptible to events and lead to overstrain are increased fatigue and any dissatisfaction. The physical state plays a crucial role in the regulation of emotions, therefore, if there is a slight emotional shock with a balanced feeling of the body, it can go unnoticed. Conversely, a passing remark from a stranger can lead to a serious emotional breakdown due to lack of sleep and hunger.

How to relieve emotional stress

Relieving emotional stress requires serious internal and external work, a subtle sense 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. Engage in restructuring your own life and reducing stress in everyday situations. The strategy of small tasks is perfect for this - when one large task is divided into several components. A person’s perception is structured 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 implementation will cause an increase in internal tension. You should set many small tasks that will ultimately lead to what you want. They can be performed periodically and not feel any pressure arising.

Reduce the level of uncertainty as much as possible - demand deadlines from people, look for detailed information, compare with similar projects. The greater your awareness of the real state of affairs, the smaller the difference between your expectations and reality. In addition, this allows you to optimally plan your own time and processes. Think through possible scenarios and your actions in them. This will save you from empty fantasizing, increased anxiety and panicky anticipation. When the situation does not turn into the most positive option chosen.

If you notice an increased level of anxiety in yourself, which is not based on objective reasons, then you should work with your conditions. To do this, you can compare the emerging situation with similar, but already successfully ended, and what is now perceived as a tragedy is good to mentally put 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 the impact of your failure on a presentation in your head to the point where the sun may go out and the entire universe will perish, you will notice an emotional change in perception.

Increasing physical activity is a great way to process many emotions. Moreover, the type of activity can be selected in relation to the negative emotions that arise. If this is the case, then start running; if it is, sign up for boxing; if it’s an advanced level, then go to the pool. You also need to listen to your own body - if you want to stretch, don’t force yourself to lift the barbell. In the process of sports and physical activity, not only emotions are processed, a surge of excess adrenaline occurs, but also positive hormones are produced, which stabilizes the emotional state.

If you notice growing emotional tension, you can reduce it right at this moment using breathing techniques. This can be exercises from yoga or vibration, simply alternating deep breaths and sharp exhalations - there is no clear recipe, but it’s worth trying. However, it definitely helps to shift attention from the thought process to the breathing process.

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 independently express your emotions through sports, dancing, singing, drawing (and even coloring), and modeling. All types of creativity are great as a way to express your inner state, and even in the form of art.

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

Ways to relieve emotional stress

Psychology has developed many methods and techniques 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, changing activities is very effective, and you need 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 housework - wash shoes or dishes, take out the trash, iron a shirt. In the office you can go for lunch, bring paper, water the flowers. If possible, the simplest and most effective thing is to go out for a walk at a fast pace, combining this well with breathing exercises.

Suitable for different types. You can draw or glue collages, you can make drawings using computer programs - here you can throw out your anger, frustration, and dreams. You can also visualize in your imagination - here 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 legs into the ground. This technique is very grounding, especially good if you can take off your shoes and completely touch the surface of the ground with your foot.

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

Get rid of sad thoughts, surround yourself with positive people, by sharing your sadness with whom you can transform your perception from a tragic to a comic perspective. Plan your day in such a way that there is always a place in it for something pleasing or giving peace, and try to put it in the evening - this arrangement will help accumulate strength on calm days and neutralize the negative impact on unsuccessful ones.