Polish psychologists have made a method by which you can test yourself and assess your result on a stress scale. Answer a few questions when you remember how your day went, the answer is "yes" - (1), and when you answer "no" - (0).
- you all did quickly (read, drank, ate and so on),
- there was a feeling that you do not have time,
- you could not see the bright side of life, felt exhausted and tired, you were nervous about the presence of people,
- you constantly felt stiff,
- badly slept,
- you had a stomach and headache for no apparent reason, you could not concentrate, to calm you you smoked, ate, drank,
- it was difficult to sit still,
- there were chaotic reactions, were angry for no apparent reason,
- there was an increased heart rate, you were thrown into a fever,
- took sedatives.
Answers to questions will give you such a picture:
Up to 5 points - live to a very old age, without avoiding a society of people.
Up to 10 points - it could be better if you persistently resisted the vicissitudes of life and difficulties.
More than 10 points - you are in one step and this is not a joke, from a nervous, serious breakdown. This is very dangerous for health.
What is the danger? At the person the organism is arranged so, that in a blood after stress the big number of fatty layers and fats is thrown out. The alarm signal enters the central nervous system, then is transmitted along the chain: norepinephrine, adrenaline and so on. The functions of these hormones to provide physical work, make fat reach the muscles, but as a rule, we do not perform such work. It turns out that when the subordinate quarreled with the boss, fats are released into the blood, which then become oxidized.
It is necessary to get rid of nervous overloads and relieve stress:
At the time of stress, eat nuts, hazelnuts, walnuts, cashews. Nuts contain a lot of magnesia, which acts soothingly on the human brain, the person relaxes and is able to reason. Also, magnesia is found in various spices, green leafy vegetables, nut oil, yogurt and beans.
Try to analyze the cause of your experiences. Maybe a source of your excitement will be some trifle, very exaggerated by you.
Another time in a stressful, stressful situation, cover your eyes, imagine that you are in a relaxed atmosphere. Focus your attention on slow and deep breathing, the so-called diaphragmatic breathing.
Exercises
When you feel tired, do the following exercise: place your hands on the hands of your hands so that your fingers touch the nape of the head and point fingers quickly on the back of the head. This will help improve your health and clear your head. To get a tangible effect, you need to tap a few seconds, then take a short pause and do so five times.
Stand up straight, you need to move the heels together, hands should be along the trunk. Raise the heels off the floor by 5 centimeters, tilt your head, raise your chin up. Breathing should be slow. In this position, stay a few minutes. Then go back to the starting position. Repeat this exercise seven times and you will feel relieved.
When you can not cope with stress, try to extinguish stress by physical activity. Do some light jogging.
Do not think about the bad, do not get hung up on it. Think only of the good, do not lose your sense of humor, laugh more. Physiologists argue that with bad character and bad mood, endocrine glands that control metabolic processes are not working well.
Do meditation. Attend worship, help and prayer.
Daily, take a warm bath for 15 minutes.
Eat foods containing antioxidant vitamins (radish with unrefined oil, horseradish, tea with currant jam).
Do not worry about trifles. If you are an irritable person, use the recommendations of a psychologist:
- try not to be alone with your troubles. Share with some good person, the one that tortures you. His interest, participation, sincere sympathy will facilitate your condition,
- Take your mind off your worries. Caring for the house, working for a while will save you from worrying thoughts and feelings,
- Do not get angry. Pause before a flash of anger. Exercises or physical work will cope with your anger,
- You can and give way. If you persist in insisting on your own, you will look like a capricious child, do not be capricious.
- absolutely everything can not be perfection. The capabilities and talents of each person are limited, there is no need to raise higher demands.
Methods of fighting stress
- Do not abuse food and alcohol.
- stop smoking.
exercise regularly.
- Do not handle things that you can not handle.
- just relax.
How to reduce stress?
- Simplify your schedule,
- Breathe deeper and relax,
- engage in meditation or yoga,
- Improve sleep.
Learn positive thinking , in every negative problem try to find something positive. Follow some tips:
- be calm.
- always say that you will cope with this problem,
- be flexible, objective and realistic,
- try to think what can be learned from the problem,
- make an acceptable decision,
- think about the consequences,
- ask what you can learn from this situation.
We learned what, stress is the main methods of prevention and control of stress. It is impossible to free your life completely from stressful situations, you can only reduce their harmful effects on the body.