60% of our compatriots observe nervous breakdowns. Coping with stress, only then will give positive results, if you can find the cause that gave birth to this nervous breakdown. At the heart of these failures are the fears we carry within ourselves. We fear:
- illness of their loved ones and their own illness,
- helplessness, old age,
- lawlessness, arbitrariness of the authorities,
- Poverty,
- loneliness
But other reasons can become a source of stress for you: a rough saleswoman, a spoiled entrance, a crush in transport, high prices, a meager salary, a despot boss, and so on.
You can not completely eliminate many troubles, but you can mitigate their impact. You just need to learn to relax. When you learn to do this, you will strengthen health, and will get more pleasure from life. If you reduce the level of stress it will help the immune system to work effectively and can reduce the risk of cardiovascular diseases.
How can I relax?
To relax you will need 5 minutes. It is only necessary to sit comfortably in a chair and do the following:
1. Breathe slowly and deeply. This will help the process of relaxation. Shake your shoulders and arms, so we will get rid of unnecessary tension.
2 . We relax the muscles of the mouth and face.
3. We will try to relax the muscles of the abdomen and back.
4. We shake our feet and relax our legs.
These actions allow you to feel a surge of energy and relieve unnecessary tension. Your mind also needs to relax. It is difficult to achieve relaxation in the body, if your thoughts are busy solving problems, busy thinking about plans. When you relax a little, you need to try and stop the flow of thoughts that return you to the current worries.
Imagine that you are in a quiet favorite place, in the garden or on the beach, see the face of your pet. For a moment, imagine what surrounds you with sounds, smells, what this place looks like. Try to focus on your own feelings and get pleasure from it, that you stay at this place, away from the hustle and stress.
For example, you can remember something pleasant, what happened to you today:
- You heard good news,
"They kept their promise,
"Someone kept his promises to you,
"Somebody complimented you,
- I managed to help someone who is much weaker than you.
If someone is able to concentrate on pleasant events, then this is a good defense against emotional, chronic stress. Every day you need to find an excuse to laugh a little.
How should I deal with stress?
If you did not manage to avoid stress, then how to be? There are no special methods of treatment and immutable rules, and a person is not able to avoid some provocative moments. Even if the boss is rude to you, you may not have the opportunity to just quit. But there are certain actions and measures that can be countered by stressful conditions.
Tell your loved one who perceives your pain as well as your own, and sincerely loves you. You will be comforted by the conversation with a loved one, and then you will see what is happening in a different light, and probably will find the right solution.
Do not exaggerate your problems, but simply do not make an elephant out of a fly. If you have any problems now, ask yourself, what will this matter to you in 10 years time?
Plan your business so that you are not in a constant hurry.
People who annoy you, try to avoid whenever possible.
You should find time for rest. If you think that you simply do not have time for rest, you need to know that only by resting and relieving stress, you can do everything you need, and much faster.
Do some physical exercises, go for walks, so that all this gives you pleasure. A great physical load is excellent for relieving stress.
Eat a healthy diet. When a person is under stress, he forgets to eat, but then compensates for all this with ready-made purchased food, sweets, fatty snacks. Proper nutrition, consumption of a sufficient number of fruits, vegetables, cereals, pasta, rice, rye bread, helps to cope better with stress.
Do not worry about what might happen to you in the future, do not think about the bad things that happened to you before. Concentrate on the present. If you do all of the above listed things, and nothing works for you, contact a specialist.
How to prevent stress?
It is easier to prevent any problem than to deal with its consequences.
1. Do not do more than one thing at once.
2. Try not to overload the work schedule. Plan for the day what can be done without feeling constrained and discomfortable over time.
3. Drive at an acceptable speed. Be quiet about the fact that the road is crammed with transport.
4. Take a little early on the car.
5. Spend a little time every day for exercise and relaxation. The perfect way to relax, there will be an ordinary walk in the evening or early morning.
6. Spend some time with friends and family, even if you have to sacrifice the time that you spend on hobbies and work.
7. For the sake of a career, do not assume additional work or responsibility. Well think about it, whether you can do it without shortening the time for rest.
8. Wherever you go, concentrate your attention on beauty, notice unusual cars, interesting building, sunrise or sunset, whether there are clouds in the sky and so on.
9. Do not interfere if a person does something slowly than you would.
10. Before setting a new task, think about whether you need all this, and if necessary, you need to do this immediately, and maybe someone will simply replace you.
11. You can find peace in some hobby. And many do so, someone embroider a cross, someone plays tennis. You do not need to turn your hobby into a source of income, get pleasure from your occupation.
12. If there is an opportunity at work, arrange a 10-minute break more often.
13. Every day, look for an excuse to make someone compliment - friends, family members, employees.
The impact of stress depends on your reaction to what is happening, rather than from the event itself. There is no need to spend energy to change the situation, but you can change the reaction to what is happening.
Ways to relieve stress
Modern life does not give many opportunities to relax and relax. Daily stress, intense and intense rhythm, badly affect the nervous system. Everyone has access to ways to remove the bad impact of stress. Try to follow these simple tips, and then your life will be more pleasant and easier:
Technique of deep breathing. The best sedative is deep exhalations and inhalations. A measured, deep breathing will give you strength and increase your energy level. This is a simple method that does not require additional devices, costs and time.
Yoga. It is an effective way to deal with stress. Yoga combines a program of physical exercises and a meditation program. And this special program will help you feel much better.
Imagination. When you are sad and sad, you can imagine beautiful pictures in your mind, remember wonderful moments, and feel that, no matter what, life is beautiful and amazing.
Music is a proven remedy for melancholy and melancholy. Pick up your favorite tunes, which cause you positive emotions. Dance at home. Movements to music will help relieve stress. At home, dances are regarded as entertainment, you do not have to worry about how correctly you are moving, and whether you are observing a schedule.
Aromatic therapy. Many experts have confirmed the effect of aromatic oils on the nervous system. The aromas of vanilla and citrus fruits are considered useful. Smells are associated with emotional memory. It is useful to have such an aroma, which will be associated with the experienced minutes of bliss, delight, strong happiness. Breathe in more often your aroma, and it will help you to keep a good and good mood.
Pets. Their sincere love and devotion will not leave anyone indifferent. Even if you watch aquarium fish, it will help relieve stress.
Physical Education. If you do active exercises for 10 or 15 minutes, they can cheer you up. And it happens because in the body under the influence of intensive movements "hormones of happiness" are developed and then the struggle with stress begins.
Hot drinks. A cup of hot chocolate, tea, coffee activates your internal forces in the body.
How quickly to remove stress?
Comb. When the whole working day is spent in front of the monitor, the mimic muscles strongly strain, the head starts to ache, and becomes very heavy. One way to avoid stress, you need to comb your hair for 10 or 15 minutes. This procedure will help relax the muscles and "disperse" the blood
Eat ice cream . Delicious food is an excellent remedy for stress. It helps to keep a good mood, and oily fish helps relieve stress, because it contains omega-3 acids, they are useful for the nervous system. But, if you do not like fish, then eat a banana or ice cream. Such products act no worse than antidepressants. And they contain a substance such as tryptophan, which is a natural natural tranquilizer.
Massage. Stress and conflict do not allow you to concentrate on your work. To save energy, massage the points that are in the center of the palm, under the lower lip, between the eyebrows, under the nose for 30 seconds.
Rub your hands. This is an easy way to avoid stress and relieve nervous tension. You need to rub your palms against each other so that they become hot. During this, all the acupuncture points with which the palm is strewn are involved, and this method works very effectively. Try to grind your ears well and then you can concentrate on work and can cheer up.
Wash off stress and conflict. With an emotional negative, a 15-minute shower will help. It is necessary to stand under the warm streams of water, so that they massage their shoulders and head. And then you will feel that the water carries away all unnecessary.
As Eastern practices teach, if you want to get rid of sadness, take and move 27 items in the apartment. Thus, energy is liberated for energy, and then energy can slide in the right direction. If you try this method, you will be able to make sure that it helps the brain to relax and distract from problems.
Stairs. As the British doctors found that walking on the stairs, it can stabilize the level of cortisol - a stress hormone. Arrange a 30-second run down and up, this will increase the flow of oxygen to the brain, which is responsible for managing stress. Then you can take your mood under control and thus relieve stress.
Cleaning. When a person puts things into places, it helps to concentrate, order thoughts. The neat appearance of drawers, shelves, gives a psychological effect - organization and external order and the person unconsciously transfers them to their own lives.
A minute to think. To organize your thoughts, you need to find the opportunity and stay alone at home. Turn on the music, get a treat from the fridge, get settled in your favorite chair. Relax and feel the pleasure of a pleasant atmosphere, beautiful melody, pleasure from delicious food. Think about what you would like most, and write down your desire on paper. Having a clear plan, this will help you decide on further actions.
Knowing these available means to deal with stress, you can take it under control, because all these simple tools available can be used in practice. Thus, it will help to be always in shape, and will save you from many diseases.