How to relieve emotional stress? Detrimental effect on mental state. Finding new hobbies

Life modern man impossible without stress. Social conditions, work, overwork – all this causes emotions. Sometimes a person undergoes a sharp exit from his comfort zone, which entails the need for psychological adaptation. This is psycho-emotional stress.

Emotional stress

The danger of stress cannot be underestimated, as it can cause many diseases of internal organs and systems. You should promptly identify stressors and eliminate their influence in order to protect your own health.

The concept of stress and stages of its development

The concept of emotional stress was first identified by the physiologist Hans Selye in 1936. This concept denoted reactions unusual for the body in response to any adverse impact. Due to the influence of stimuli (stressors), the body's adaptation mechanisms are in tension. The adaptation process itself has three main stages of development - anxiety, resistance and exhaustion.

In the first stage of the response phase (anxiety), the body's resources are mobilized. The second, resistance, manifests itself in the form of activation defense mechanisms. Exhaustion occurs when psycho-emotional resources are exhausted (the body gives up). It should be noted that emotions and emotional stress are interrelated concepts. But only negative emotions that cause negative stress can lead to serious mental disorders. Selye called this state distress.

Causes of distress prompt the body to exhaust its energy. This can lead to serious illness.

The concept of stress can have a different character. Some scientists are confident that the manifestation of emotional stress is associated with a generalized distribution of sympathetic and parasympathetic arousals. And the diseases that appear as a result of this distribution are individual.

Distress - negative stress

Negative emotions and stress are unpredictable. The manifestation of the body’s protective functions against an emerging psychological threat can only overcome minor difficulties. And, with prolonged or periodic repetition of stressful situations, emotional arousal becomes chronic. A process such as exhaustion, emotional burnout, manifests itself precisely when a person remains in a negative psycho-emotional background for a long time.

Main Causes of Emotional Stress

Positive emotional reactions rarely pose a threat to human health. And negative emotions, accumulating, lead to chronic stress and pathological disorders of organs and systems. Informational and emotional stress affects both the physiological state of the patient and his emotions and behavior. The most common causes of stress are:

• grievances, fears and negative emotional situations;
• sharp unfavorable life problems (death of a loved one, job loss, divorce, etc.);
• social conditions;
• excessive feeling of concern for yourself and loved ones.

Causes of stress

In addition, even positive emotions can be harmful. Especially if fate brings surprises (the birth of a child, a promotion career ladder, dream come true, etc.). Physiological factors can also be causes of stress:

• sleep disturbance;
• overwork;
• pathologies of the central nervous system;
• poor nutrition;
• hormonal imbalances;

Stress, as a health risk factor, is unpredictable. A person can cope with its impact, but not always. In order to alleviate stress and diagnose it, experts tend to divide stressors into external and internal.

You should look for a way out of a dangerous psycho-emotional state by eliminating the influence of the disturbing factor on the body. There are no problems with external stressors. But dealing with internal stressors requires long, painstaking work not only by a psychologist, but also by other specialists.

Signs of stress

Each person has an individual resource of strength to cope with stress. It is called stress resistance. Therefore, stress as a risk factor for health should be considered according to possible symptoms, which affect both the emotional and mental state of the body.

With the advent of distress, the causes of which are associated with external or internal factors, adaptive functions fail. When a stressful situation develops, a person may feel fear and panic, act disorganized, experience difficulties with mental activity, etc.

Stress itself manifests itself depending on stress resistance (emotional stress can cause serious pathological changes in the body). It manifests itself in the form of emotional, physiological, behavioral and psychological changes.

Physiological signs

The most dangerous to health are physiological symptoms. They pose a threat to the normal functioning of the body. When under stress, the patient may refuse to eat and suffer from sleep problems. During physiological reactions, other symptoms are observed:

• pathological manifestations of an allergic nature (itching, skin rashes, etc.);
• indigestion;
• headache;
• increased sweating.

Physiological stress

Emotional Signs

Emotional signs of stress manifest themselves in the form of a general change in the emotional background. It is easier to get rid of them than other symptoms, since they are regulated by the desire and will of the person himself. Under the influence of negative emotions, social or biological factors, a person may experience:

• Bad mood, melancholy, depression, anxiety and anxiety.
• Anger, aggression, loneliness, etc. These emotions arise sharply and are clearly expressed.
• Changes in character - increased introversion, decreased self-esteem, etc.
• Pathological conditions – neurosis.

Emotional stress

It is impossible to experience severe stress without showing emotions. It is emotions that reflect a person’s state and are the main way to determine situations in psychology. And in order to prevent danger to health, it is the manifestation of this or that emotion and its influence on human behavior that plays an important role.

Behavioral signs

Human behavior and the reactions that accompany it are signs of emotional stress. It's easy to identify them:

• decreased performance, complete loss of interest in work;
• changes in speech;
• difficulties communicating with others.

Emotional stress, which is expressed through behavior, is easy to determine by long-term observation of a person and when communicating with him. The fact is that he behaves differently than usual (he is impulsive, speaks quickly and unintelligibly, commits rash actions, etc.).

Psychological signs

Psychological symptoms of emotional stress most often manifest themselves when a person spends a long time outside the zone of psycho-emotional comfort and his inability to adapt to new living conditions. As a result, biological and physical factors leave their mark on a person’s psychological state:

• memory problems;
• problems concentrating when doing work;
• sexual behavior disorder.

People feel helpless, withdraw from loved ones and plunge into deep depression.

Deep depression

With mental factors, a person succumbs to acute or chronic mental injuries. A person may develop a personality disorder, depressive psychogenic reactions, reactive psychoses, etc. Each of the pathologies is a sign that is a consequence of the influence of psychological trauma. The causes of such conditions can be both unexpected news (death of a loved one, loss of housing, etc.) and the long-term influence of stressors on the body.

Why is stress dangerous?

Prolonged stress can lead to serious health problems. The fact is that during stress, the adrenal glands secrete an increased amount of adrenaline and norepinephrine. These hormones make internal organs work more actively to protect the body from stressors. But accompanying phenomena, such as increased blood pressure, spasms of muscles and blood vessels, increased blood sugar, lead to disruption of the functioning of organs and systems. It is because of this that the risk of developing diseases increases:

• hypertension;
• stroke;
• ulcer;
• heart attack;
• angina pectoris;

With the effect of prolonged psycho-emotional stress, immunity decreases. The consequences can be different: from colds, viral and infectious diseases to the formation of oncology. The most common pathologies are related to the cardiovascular system. The second most common are gastrointestinal diseases.

Impact of stress on health

According to doctors, more than 60% of all diseases of modern man are caused by stressful situations.

Diagnosis of emotional stress

Diagnosis of the psycho-emotional state is carried out only in a psychologist’s office. The fact is that each case requires a detailed study using the methods and conditions set by a specialist for a specific purpose. This takes into account the direction of work, diagnostic goals, consideration of a specific situation in the patient’s life, etc.

Identification of the main causes of stressful behavior occurs using various psychodiagnostic methods. All of them can be divided into classes:

1. Current level of stress, severity of neuropsychic tension. The methods of express diagnostics and testing of T. Nemchin, S. Kouhen, I. Litvintsev and others are used.
2. Prediction of human behavior in stressful situations. Both the self-esteem scale and questionnaires by V. Baranov, A. Volkov and others are used.
3. Negative consequences of distress. Are used differential methods diagnostics and questionnaires.
4. Professional stress. They use surveys, tests, and “live” dialogue with a specialist.
5. Level of stress resistance. The most commonly used questionnaires are questionnaires.

The information obtained as a result of psychodiagnostics is the main basis for further combating stress. The specialist looks for a way out of a certain situation, helps the patient overcome difficulties (preventing stress) and deals with the strategy for further treatment.

Treatment of emotional stress

Treatment of psychoemotional stress is individual for each clinical case. For some patients, self-organization, finding new hobbies and daily analysis and monitoring of their own condition are enough, while others require medication, sedatives and even tranquilizers. According to experts, the first thing to do is to identify the stressor and eliminate its influence on the emotional and mental state of a person. Further methods of control depend on the severity of the disease, its phase and consequences.

The most effective methods of stress therapy are:

• Meditation. Allows you to relax, calm your nerves and analyze all life's difficulties and difficulties.
• Physical exercise. Physical activity allows you to take your mind off problems. In addition, during exercise, pleasure hormones are produced - endorphin and serotonin.
• Medicines. Calming and sedative drugs.

Psychological trainings. Taking group classes with a specialist and home methods not only help eliminate signs of stress, but also improve the individual’s resistance to stress.

Psychological trainings

Therapy is most often based on complex methods. Psycho-emotional stress often requires a change of environment, outside support (both relatives and a psychologist). For sleep problems, doctors may prescribe sedatives. For severe psychological disorders, tranquilizers may be required.

Sometimes used traditional methods based on the preparation of decoctions and tinctures. The most common is herbal medicine. Plants such as valerian, oregano and lemon balm have a calming effect. The main thing is that the person himself wants changes in life and tries to correct his condition by returning to his natural existence.

Stress Prevention

Prevention of psycho-emotional stress comes down to maintaining a healthy lifestyle, proper nutrition and doing what you love. You need to limit yourself as much as possible from stress, be able to predict and “get around” them. Psychologists are confident that the risk of stressful situations decreases if a person:

• exercise;
• set new goals for yourself;
• organize your work activities correctly;
• pay attention to your rest, especially sleep.

The main thing is to think positively and try to do everything for the benefit of your own health. If you were unable to protect yourself from stress, there is no need to give in to panic or fear. You should remain calm, try to think about all possible scenarios and look for ways out of the current situation. Thus, the consequences of stress will be “milder”.

Conclusion

Every person is susceptible to emotional stress. Some people manage to quickly overcome feelings of anxiety, fear and subsequent behavioral signs (aggression, disorientation, etc.). But sometimes, prolonged or frequently repeated stress leads to exhaustion of the body, which is dangerous to health.

You need to be sensitive to your own psycho-emotional state, try to anticipate stress and find safe ways to express your emotions through creativity or doing what you love. This is the only way to keep your body healthy and strong.

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Emotional stress is a person’s psycho-emotional state that arises as a result of the influence of stressors - internal or external factors that cause negative emotions, which contribute to a sharp exit from the comfort zone and require certain physiological and psychological adaptation. At its core, this manifestation can be attributed to the body’s natural defensive reactions in response to a change in its usual conditions and the emergence of various types of conflict situations.

Causes

1. Feeling of fear.
2. Resentment.
3. Emotional anxiety.

1. Chronic fatigue.
2. Sleep disturbance.
3. Adaptation reactions.
4. Personal decompensations.

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Risk group

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Symptoms and signs

These include:

1. Increased irritability.
2. Tears.
3. Increased heart rate.
4. Change in breathing rate.
5. Anxiety.
6. Fear, feeling of despair.
7. Weakness.
8. Increased sweating.
9. Fatigue.
10. Headache.

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1. Hypertension.
2. Angina pectoris.
3. Stroke.
4. Heart attack.
5. Arrhythmia.
6. Heart failure.
7. Ischemic disease.

1. Asthma.
2. Migraine.
3. Decreased vision.

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Methods of getting rid of the disease

1. Autogenic training.
2. Physiotherapy.
3. Meditation classes.
4. Psychotherapy.
5. Phytotherapy.
6. Autotraining.
7. Physiotherapy.

What are the main symptoms of stress? How to avoid stress?

Stress is the body’s reaction to a dangerous, traumatic situation, excessive physical or emotional stress, affecting all its systems

• What are the main symptoms of stress? How to avoid stress?
• Symptoms of stress
• Types of stress
• How to avoid stress?
• Psycho-emotional stress – burnout of the soul
• Psychology to help - what to do when your strength is at its limit?
• Psycho-emotional state is the basis of personal health
• Detrimental effect on mental state
• Common causes of psycho-emotional overload
• Gender interaction
• Death of loved ones
• Childhood psychological trauma
• Unsuccessful passage of age-related crises
• Frustration
• Long-term physical illness
• The occurrence and treatment of emotional stress
• Causes
• Risk group
• Classification of psycho-emotional states
• Symptoms and signs
• How dangerous is stress?
• Methods of getting rid of the disease
• Stress: symptoms and treatment
• Stress - main symptoms:
• Classification
• Main stages of stress
• Causes of stress
• Symptoms
• Treatment
• The dangers of emotional stress
• Stress factors
• Causes
• Symptoms
• The danger of stress
• Stages of emotional stress
• Features of prevention
• Fighting methods
• Outburst of emotions
• Conclusion
• Emotional stress
• Signs of Emotional Stress

Having appeared as a defensive reaction of flight, stress has performed its functions perfectly for thousands of years. Meeting with danger required immediate active action. For this purpose, all body systems were brought into “ combat readiness" They were thrown into the blood large quantities stress hormones - adrenaline and norepinephrine, which cause increased blood pressure, increased heart rate, dilated pupils, and muscle tension.

In modern conditions, life has become incomparably safer, and the need for immediate escape arises extremely rarely. But the body’s reaction has not changed at all. And in response to a reprimand from our boss, we release the same adrenaline as when meeting a predator millions of years ago. Alas, the natural reaction of flight is impossible. With repeated stressful situations, changes caused by adrenaline accumulate. They are the ones that cause the characteristic manifestations of stress.

Symptoms of stress

The effect of stress hormones is manifested not only in changes in physiological parameters. The emotional and intellectual spheres are also affected. There are also characteristic behavioral symptoms of stress.

Physiological changes during stress are aimed at maximizing the mobilization of the body's reserves. With prolonged or frequently repeated release of adrenaline in the body, the following changes occur:

1. From the cardiovascular system. Changes in blood pressure, even in those who were not previously bothered by them. Hypertension often begins with stressful situations. Palpitations and heart rhythm disturbances, sometimes so pronounced that a person feels them without special tests. Interruptions in heart function are one of the most common reasons Seeing a doctor for people with chronic stress. One of the manifestations of high blood pressure and vascular pathology can be tinnitus.
2. From the digestive system. The most common symptoms of stress are decreased or complete absence of appetite. A person under stress suddenly loses weight. The opposite situation is much less common - increased appetite during stress. In addition, severe abdominal pain can also be a manifestation of stress. Various dyspeptic symptoms occur - heartburn, belching, nausea and vomiting, a feeling of heaviness in the stomach, stool disorders.
3. Disturbances in the respiratory system are manifested by a feeling of lack of air, the inability to take a deep breath, shortness of breath, and occasionally attacks of suffocation. Colds are becoming more frequent.
4. In the musculoskeletal system, under the influence of adrenaline, muscle spasms become more frequent, convulsions are possible, muscles are constantly in good shape. Back pain often occurs.
5. Various types of rashes appear on the skin, even very pronounced ones. Even in the absence of allergic manifestations in the past, allergic reactions occur, especially skin reactions. Sweating increases and constantly wet palms bother you.
6. Nervous system involvement results in mental and intellectual symptoms. Physical manifestations include headaches. This group also includes general asthenia of the body, its lower resistance to stress. Temperature under stress is often lowered. Episodes of its increase are possible, often up to subfebrile (37-37.5) numbers. Short-term increases to higher numbers are not accompanied by inflammatory changes.
7. On the part of the reproductive system, there is a decrease in libido.

Intellectual symptoms of stress are especially noticeable in pupils and students during periods of increased stress. These include:

• Memory loss.
• Absent-mindedness, difficulty concentrating, disorganization, tardiness.
• Intrusive thoughts, especially with a negative connotation.
• Inability to make a decision.

Emotional symptoms, unlike previous groups of symptoms, can be regulated by the individual to some extent. With pronounced stress, the following changes in the emotional sphere may be observed:

• Restlessness, anxiety, feeling of impending disaster. Panic attacks occur for no apparent reason.
• Irritability, moodiness, also for no apparent reason.
• Constantly reduced emotional background. Frequent attacks of melancholy, sadness, even depression and suicidal tendencies. Women are especially prone to tearfulness.
• Low self-esteem combined with inflated demands on oneself.
• Passivity and disappearance of interests in life.
• Constant tension makes it extremely difficult for a person under stress to relax.

Changes in behavior are external, behavioral manifestations of stress that are especially important to be aware of. A person under stress does not always pay enough attention to his health. Diagnosis of stress is greatly facilitated by knowledge of the main external manifestations of this condition. You will be able to take steps in time to normalize the condition of your loved one, preventing the occurrence of somatic diseases.

• There are frequent attempts to reduce stress with alcohol or cigarettes. A sharp increase in their consumption by an apparently prosperous person is an alarming sign.
• Another option for avoiding stress is workaholism. Immersion in work at the expense of family, friends, and sometimes health should alert you.
• Inattention, absent-mindedness, including in appearance. In work, this is manifested by a deterioration in labor results and an increase in the number of errors.
• An unstable emotional state leads to a large number of conflicts, both at home and at work.

Types of stress

Despite the negative connotation inherent in the word “stress,” this reaction of the body can be beneficial. Most of mankind's great achievements were accomplished under stress. Athletes, climbers, outstanding warriors, scientists performed their feats and achievements, set records and conquered peaks precisely thanks to the highest mobilization of forces in a state of stress. Additionally, extremely intense positive emotions can also cause stress. Such mobilizing stress that subsequently passes without a trace is called eustress. Its opposite, the stress that causes numerous negative symptoms, is called distress.

In addition, there are psychological and physiological forms of stress.

• Physiological stress is caused by direct effects on the body. Stress factors can be hypothermia or overheating, physical overload, injury and pain.
• Psychological stress occurs as a reaction to socially significant events. It is usually divided into informational and emotional. The first is caused by excessive information load. Stress especially often occurs when a person is highly interested in combined with information overload. This state is very typical for workers in heuristic professions that require analysis of a large amount of information and constant generation of ideas. The opposite situation is also possible - the occurrence of stress due to monotonous work.

Emotional stress occurs after intense or repeated episodes of negative emotions - resentment, hatred, anger. The carrier and transmitter of these emotions is the speech of the opponent.

The importance of the emotional component of stress is so great that a special term has appeared - psycho-emotional stress. It is this form of stress that leads to chronic diseases and severe physiological disorders. The reason is the impossibility of implementing the stress reaction provided by nature in the case of emotional stimuli.

How to avoid stress?

Obviously, the recommendation not to get into stressful situations or to react to them less emotionally is impossible to implement. Therefore, it is important to learn how to get out of such situations with minimal losses. Various relaxation psychotechnics and banal physical activity will help with this. During physical work, the natural pathway of adrenaline metabolism is realized. It does not accumulate, and, accordingly, physiological changes accompanying stress do not occur.

Therefore, in the case of chronic stress, banal recommendations that we are accustomed to ignoring since childhood are the most effective. Morning exercises, running, walking, working out in the gym are the best prevention of stress.

Psycho-emotional stress – burnout of the soul

Psycho-emotional stress is a critical state of an individual who is exposed to excessive emotional and social overload. This concept refers to the adaptive capabilities of the psyche, which are necessary for an adequate response to changes in the surrounding world (positive and negative).

In heavy life situations internal resources are gradually exhausted. If for a long time a person does not have the opportunity to rest or switch attention from a traumatic situation, a kind of “burnout of the soul” occurs.

Aspects characterizing the concept of psycho-emotional stress:

• loss of physical strength (failures of the nervous system lead to serious consequences for the whole organism);
• the emergence of a feeling of anxiety, increasing over 2 days (changes in brain function, excessive production of hormones - adrenaline, corticosteroid);
• emergency mode of operation of the body (at the mental and physical level);
• exhaustion of physical and mental strength, ending with a nervous breakdown and developing into acute neuroses, depression and other psychological abnormalities.

Modern psychology describes the concept of psychogenic stress as a set of emotional and behavioral reactions of a person to a certain life situation.

The sources of stress can be both real traumatic events (death of a loved one, natural disaster, war, loss of a job) and an individual’s overly negative perception of various circumstances in his own life.

Psychology to help - what to do when your strength is at its limit?

Popular psychology helps to cope with stress, the causes of which lie in a distorted perception of reality, the inability to regulate one’s own emotions (express them in an appropriate way, restore mental balance). If your psychological state allows you to work (albeit in a less effective mode), gain knowledge and strive for self-improvement, then it will be enough to study the aspects of the formation of emotional stress and methods of dealing with it in order to bring yourself into a harmonious state on your own.

• symptoms feel like emotional burnout, loss of taste for life;
• performance is catastrophically reduced;
• a state of global fatigue is observed from the very beginning of the day;
• impairments appear in the cognitive (thinking) sphere - memory, concentration, ability to analyze, etc. deteriorate;
• there is an acute psychological imbalance (a person ceases to be the master of himself);
• emotional reactions to any events become excessively aggravated (aggression, anger, desire to escape/destroy, fear);
• joylessness, even to the point of despondency and disbelief in changes for the better, becomes a constant, background state.

Clinical psychology and competent professionals will come to the rescue and help normalize your physical and mental state. Initially, the impact is on the symptoms of stress (reducing their intensity), then on the causes of their occurrence (complete elimination or reduction in the degree of negative impact).

Psychologists and psychotherapists identify all aspects of the occurrence of psycho-emotional disorders and help a person better manage his psyche, increasing adaptive skills.

In advanced cases, the psychological state is so deplorable that one is on the verge of neurosis or clinical depression. A person needs medication treatment, which only a psychiatrist has the right to provide.

Psycho-emotional state is the basis of personal health

The human psyche has an extremely complex structure, and therefore can be easily unbalanced due to the influence of various unfavorable factors.

The main causes of mental disorders are:

• cognitive disorders;
• emotional overload (psychogenic stress);
• physical illnesses.

The concept of psycho-emotional state means the entire set of emotions and feelings experienced by a person. This includes not only what a person experiences in the here and now, but also a wide range of mental scars from old experiences, repressed emotions and unfavorably resolved conflicts.

Detrimental effect on mental state

The most striking characteristic of a healthy psyche is the ability to independently experience life’s difficulties. The causes of failures in the self-regulation mechanism can be very diverse. Each person is crippled by a certain situation, which in his mind has important. Therefore, the concept of psycho-emotional stress is always associated with an individual’s interpretation and assessment of his own life.

The principle of destructive impact is simple:

• bring a person’s negative emotions to the maximum limit (boiling point);
• provoke a nervous breakdown or activation of emergency braking mode (apathy, emotional burnout, mental devastation);
• exhaust emotional reserves (memories of positive emotions).

The result is psychological exhaustion. It is important to remember that the impoverishment of the emotional sphere is always accompanied by violations of the logical-semantic, cognitive area of ​​the psyche. Therefore, recovery methods always involve an integrated approach to the triad: “body-mind-soul” (harmonization of their interaction).

Common causes of psycho-emotional overload

Psycho-emotional stress occurs in two situations:

1. The occurrence of an unexpected negative event in an individual's life.
2. Long-term accumulation and suppression of negative emotions (Example: lifestyle under background stress).

A person’s mental health when experiencing emotional/sensory stress depends on the scale of the adverse event and real possibilities person (mental, financial, temporary, physical) will cope with it in this moment time.

Gender interaction

A person’s psychological health directly depends on the fulfillment of one of the most important needs - to love. Finding a partner begins with the state: “I want to receive love,” and creating a family begins with “I want to give love.” Any failures and delays in this area cause a powerful emotional imbalance.

Death of loved ones

The loss of significant social connections destroys a stable mental state and subjects the individual to a harsh revision of his own picture of the world. Life without this person seems dull, devoid of meaning and hope for happiness. Those around you can see vivid symptoms of depression or neurosis. A suffering person needs competent psychological help and support from loved ones. Introverts who have a small social circle and do not receive help from their environment are at greatest risk of having a nervous breakdown, developing suicidal behavior, entering a state of clinical depression, or developing psychiatric disorders.

Childhood psychological trauma

Children are completely dependent on adults and do not have the opportunity to fully express their emotions and protect their own identity. The result is a mass of repressed grievances and negative emotions. The causes of most chronic diseases lie in psycho-emotional stress experienced in childhood. Psychoanalysis and humanistic psychology best cope with old childhood traumas.

Unsuccessful passage of age-related crises

Failure to pass the milestones of age-related development or getting stuck on them (the concept of “Peter Pan”, the syndrome of the eternal student) gives rise to large-scale intrapersonal stress. Often the symptoms are so acute that they completely immobilize the volitional and energetic resources person. Then psychology and the centuries-old store of human knowledge about emotions and emotional stress come to the rescue.

Video: “Vaccination against stress”: How to cope with your emotions?

Frustration

The concept of “frustration” means “disorder of plans” when a person finds himself in a situation (real or imaginary) where it is impossible to satisfy currently significant needs. In a narrower sense, frustration is understood as a psychological reaction to the inability to get what you want. For example, a person long years lived for the sake of realizing one goal, but at the very last moment the bird of happiness flew out of his hands.

Long-term physical illness

Psychology of the 21st century pays special attention to psychosomatic diseases, counting more than 60% of existing diseases among them! The influence of the psyche on physical health cannot be overestimated - the popular saying: “A healthy mind in a healthy body” is confirmed by numerous scientific studies.

It is enough to eliminate destructive emotional experiences for a person to get better even with a serious, chronic illness.

Video: Anti-Stress First Aid Kit - how to get rid of stress with Emotional Freedom Technique (EFT)

The occurrence and treatment of emotional stress

Emotional stress is a person’s psycho-emotional state that arises as a result of the influence of stressors - internal or external factors that cause negative emotions, which contribute to a sharp exit from the comfort zone and require certain physiological and psychological adaptation. At its core, this manifestation can be attributed to the body’s natural defensive reactions in response to changes in its usual conditions and the emergence of various kinds of conflict situations.

Causes

A person falls into any stressful state in case of discomfort, when it is impossible to satisfy his own key social and physiological needs. Psychologists and psychiatrists have identified a number of reasons contributing to the development of emotional stress. The most common of them are the following:

1. Feeling of fear.
2. Resentment.
3. Difficult life circumstances and situations (divorce, job loss, serious illness, death of a loved one, etc.).
4. A sharp change in social or living conditions.
5. Negative emotional situations.
6. Positive emotional situations (moving, changing jobs, having a child, etc.).
7. Emotional anxiety.
8. Situations that pose a potential threat or danger.
9. Exposure to external emotional stimuli (for example, painful conditions, injuries, infections, excessive physical activity, etc.).

In addition, the following physiological reasons can contribute to the development of a stressful state:

1. Chronic fatigue.
2. Sleep disturbance.
3. Excessive emotional and psychological stress.
4. Disturbances in the functioning of the nervous system.
5. Some endocrine diseases.
6. Insufficient, unbalanced nutrition.
7. Hormonal changes in the body.
8. Adaptation reactions.
9. Post-traumatic disorders.
10. Personal decompensations.

Experts say that factors that provoke stress can be divided into external and internal. The first includes a certain negative impact of surrounding circumstances. The latter are the result of the mental detail and imagination of the person himself and are practically in no way interconnected with the external environment.

Risk group

Almost every person experiences emotional stress repeatedly throughout their life. However, experts identify a separate group of people who are most susceptible to this scourge. For them, stress often takes on a chronic, protracted form and is quite severe, with the development of a number of associated complications and physiological consequences. The risk group includes:

1. Persons with increased emotional excitability.
2. Creative individuals with a well-developed imagination.
3. People suffering from nervous disorders and diseases.
4. Representatives of certain professions (politicians, businessmen, journalists, police officers, drivers, military personnel, pilots, air traffic controllers).
5. People with high levels of anxiety.
6. Residents of megalopolises and big cities.

Such people are especially vulnerable to external irritating psycho-emotional factors, and even a seemingly insignificant reason causes disturbances in their emotional state.

Classification of psycho-emotional states

According to medical classification, there are the following types of emotional stress:

1. Eustress is an emotional reaction that promotes the activation of the mental and adaptive abilities of the human body. This is associated with the experience of strong positive emotions.
2. Distress is a pathological condition that leads to disorganization of psychological and behavioral personal activity, negatively affecting the entire body. Development is associated with the influence of negative emotions and conflict situations.

In addition, there are three stages of stress:

1. Perestroika. It is characterized by a number of chemical and biological reactions in the body that cause active activity of the adrenal glands and the release of adrenaline. The person is in a state of strong tension and emotional arousal. There is a decrease in reaction and performance.
2. Stabilization (resistance). The process of adaptation of the adrenal glands to the changed situation occurs, and the production of hormones stabilizes. Performance is restored, but the sympathetic system continues to be in a state increased activity, which with prolonged stress leads to the transition to the third stage.
3. Exhaustion. The body loses its ability to withstand a stressful situation. The functional activity of the adrenal glands is extremely limited, disruption and failure of all possible systems occurs. At the physiological level, this stage is characterized by a decrease in the content of glucocorticoid hormones against the background of increased insulin levels. All this leads to loss of performance, weakened immunity, the development of numerous pathologies, and the formation of mental maladjustment.

Symptoms and signs

The presence of emotional stress can be determined using a number of characteristic physiological and psychological signs.

These include:

1. Increased irritability.
2. Tears.
3. Increased heart rate.
4. Change in breathing rate.
5. Inability to control your behavior and reactions.
6. Anxiety.
7. Impaired memory and ability to concentrate.
8. Sudden jumps in blood pressure.
9. Fear, feeling of despair.
10. Weakness.
11. Increased sweating.
12. Overstrain of muscle groups.
13. Lack of air, oxygen deficiency.
14. Fatigue.
15. Headache.
16. An increase or, conversely, a decrease in body temperature.

In addition to the above symptoms, a person under stress experiences inappropriate reactions resulting from a surge of energy and the inability to control their own emotions.

How dangerous is stress?

Emotional stress has an extremely negative effect on the body and can cause a number of quite serious diseases. This is explained by the physiological nature of stress. During psycho-emotional disruptions, there is an increased content of hormones such as norepinephrine and adrenaline. This leads to changes in blood pressure, cerebral and vascular spasms, increased muscle tone, increased blood sugar levels and damage to the walls of blood vessels.

As a result, the risk of the following diseases increases significantly:

1. Hypertension.
2. Angina pectoris.
3. Stroke.
4. Heart attack.
5. Arrhythmia.
6. Heart failure.
7. Ischemic disease.
8. Formation of oncological tumors.

The severe consequences of a prolonged stressful state manifest themselves in the form of heart attacks, neuroses, and mental disorders. In addition, the entire body is depleted, immunity is reduced and the person becomes especially vulnerable to all kinds of viral, infectious, and colds.

Medical professionals identify pathologies that can be triggered by stress. These include:

1. Asthma.
2. Migraine.
3. Diseases of the digestive system.
4. Ulcerative lesions of the stomach and intestines.
5. Decreased vision.

In order to avoid adverse consequences, it is important to learn to control your own emotional state and know how to fight effectively.

Methods of getting rid of the disease

How to quickly and effectively relieve stress? This question worries people who have repeatedly encountered this problem. There is no clear answer to this.

The choice of treatment method is influenced by the nature and cause of stress, the phase and severity of the psychological disorder.

Treatment of emotional stress must be comprehensive and systematic. The following methods are used to fight:

1. Autogenic training.
2. Physiotherapy.
3. Meditation classes.
4. Drug treatment based on sedative and sedative medications.
5. Psychological trainings and consultations.
6. Psychotherapy.
7. Phytotherapy.
8. Autotraining.
9. Physiotherapy.

Emotional stress can lead to the development of serious diseases that threaten the health and even life of the patient. Therefore, it is recommended that you seek help from a specialist without delay.

Stress: symptoms and treatment

Stress - main symptoms:

• Headache
• Chest pain
• Irritability
• Insomnia
• Memory impairment
• Urinary incontinence
• High blood pressure
• Decreased libido
• Apathy
• Fatigue
• Anxiety
• Weight loss
• Depressed mood
• Disorders of the gastrointestinal tract
• Inattention
• Depression
• Feeling of inner tension
• Feeling of constant dissatisfaction
• Delay of menstruation
• Decreased interest in usual activities

Every person faces stress in their life, because it is a state of the body that occurs when a person is exposed to certain negative or even positive factors, leading to various kinds of changes in their life. During this disorder, the body produces adrenaline, which is necessary in order to overcome the problem that has arisen, so it is not a large number of Our body needs stress - it allows us to move forward and improve ourselves. However, long-term negative effects cause the development of various disorders in the body and can even cause chronic stress, which is dangerous due to its side effects.

As mentioned above, such a disorder can arise both from excessive exposure to negative factors, in which case it is called distress, and from exposure to positive factors, in which case eustress develops. By their very nature, any event in life can be a stressful factor. However, the reaction of each person is individual and depends on his nervous system. For some people, psycho-emotional stress can cause the development of serious psychosomatic disorders in the body, while for others it will pass without a trace, becoming only an incentive to improve themselves and their lives.

Classification

Exist different types stress. As mentioned above, distress and eustress are distinguished by nature. The positive form usually does not have a negative impact on the health and mental sphere of a person, while the negative form can knock a person out of the saddle for a long time and leave behind non-healing wounds.

Also, types of stress differ in the nature of the impact of certain factors, and can be:

• temperature;
• neuropsychiatric (the most common type);
• food;
• light, as well as those caused by other stimuli.

In addition, there are types of stress such as those that arose due to extreme social conditions or those that developed as a result of critical psychological events. The first type includes disorders that arise as a result of military operations, natural disasters, bandit attacks, etc. The second type includes those disorders that arise as a result of various social problems, for example, passing an exam, divorce, death of a relative, etc.

It is also worth highlighting separately the following types of stress - psychological and biological. Psychological disorder or psycho-emotional stress occurs as a result of the reaction of the human nervous system to a real or fictitious negative factor. A biological disturbance occurs against the backdrop of a real threat. Therefore, the main criterion for determining the type of disorder is the question: “Does this or that effect cause real harm to the body?” If the answer is “yes,” then it is a biological disorder; if “no,” it is a psycho-emotional one. Knowledge of these varieties allows you to understand how to relieve stress and prevent its adverse effects on human health.

There is also a distinction between post-traumatic stress, that is, a disorder that develops after suffering trauma or experiencing critical events. Stress urinary incontinence is one of the common symptoms of this pathological disorder. Stress urinary incontinence is especially common in children after difficult events.

Main stages of stress

There are three stages of stress, which are characterized by periods of excitation and inhibition. In each person they are expressed to one degree or another, which depends, firstly, on the source of the disorder, and, secondly, on the state of the person’s nervous system.

The three stages of stress are interconnected, that is, with the development of the first, the second and third will certainly follow. When exposure occurs, the body responds to it. This can happen within a few seconds or several weeks after the incident - it all depends on the state of the nervous system of each individual individual.

At the first stage of stress, the individual loses the ability to control his actions and thoughts, the body's resistance decreases and behavior changes to the exact opposite of what is characteristic of him. So, if a person was kind, he becomes quick-tempered and irritable, and if he was quick-tempered, he withdraws into himself.

The second stage is the stage of resistance and adaptation. At this stage, the body’s resistance to the stimulus increases and the person makes decisions that allow him to cope with the situation that has arisen.

The third stage is characterized by exhaustion of the nervous system. If the exposure is prolonged, such as when a person develops chronic stress, the body becomes unable to cope with the factors that caused the disorder. A person develops a feeling of guilt, anxiety may re-emerge, but, in addition, chronic stress often becomes the cause of the development of somatic pathologies, even severe pathological conditions.

Thus, all phases of stress are interconnected and when the question arises of how to relieve stress, it is necessary to understand at what stage a person is at a certain point in time. It is important to remember that the consequences of stress can be either minor or very severe, therefore, the earlier the patient starts taking anti-stress pills, the less the consequences of this disorder.

Causes of stress

Every person faces many negative factors in his life. The causes of stress are so numerous that it is impossible to list them all. Nevertheless, scientists have been able to identify the main causes of stress, or rather, factors that affect almost any individual.

So, the main negative factors that can cause psycho-emotional disorder and even chronic stress include:

• serious illness;
• illness or death of close relatives;
• separation from loved ones, including divorce;
• attack or emergency;
• deterioration of financial situation;
• birth of a child;
• moving to another country (or even just changing your place of residence);
• sexual problems;
• job change;
• retirement;
• emergence of problems with the law, etc.

Very often, women develop stress during pregnancy, as her body and psyche undergo significant changes.

It must be said that such a disorder tends to accumulate, that is, with prolonged exposure it worsens. For example, stress during pregnancy can increase over time and, at the time the baby is born, normal distress turns into severe postpartum depression or psychosis. If stress occurs during pregnancy, a woman needs to tell her attending gynecologist about her symptoms so that he can prescribe her medications that can be taken without risk to the fetus.

Symptoms

If we talk about the symptoms of stress, they can be different for each person - it all depends on the state of the individual’s psyche, the stage of the process, as well as the strength of the negative impact.

Physical symptoms of stress are few - they can manifest themselves as weight loss due to poor nutrition, constant fatigue due to insomnia, irritability or, conversely, apathy.

More pronounced are the psychological symptoms of stress, which include:

• feeling of internal tension;
• causeless anxiety;
• stress urinary incontinence;
• feeling of constant dissatisfaction;
• depressed state and bad mood;
• feeling of the ghostliness of the surrounding world;
• decreased interest in normal activities, etc.

You should talk with a psychotherapist at the initial stage of the disease and with a psychiatrist when the disorder progresses about how to relieve stress if symptoms appear. The consequences of stress can be extremely severe, so treatment must begin at the time when the first signs of stress appear.

Sometimes people try to suppress the symptoms of stress on their own by drinking alcohol, drugs, or becoming a gambler. All these external influences can significantly aggravate the disorder and ruin the patient’s life.

Signs, as mentioned above, can be explicit or implicit, so loved ones should carefully monitor the patient’s behavior and reactions in order to seek help from a specialist in time.

Separately, it should be said about such a symptom as stress urinary incontinence. It can occur in young and adult women and is characterized by urinary incontinence during physical activity, sneezing, etc. Stress urinary incontinence most often occurs in women during pregnancy and after childbirth. During pregnancy, stress urinary incontinence occurs when the fetus puts pressure on the bladder, and after childbirth it occurs due to weakening of the pelvic floor muscles. Therefore, in cases where a woman experiences stress during pregnancy, this disorder worsens, and stress urinary incontinence becomes a common symptom of the pathological disorder. In general, stress itself during pregnancy can cause premature birth and miscarriages.

It is also important to remember that stress urinary incontinence occurs in children against the background of exposure to unfavorable factors and is an important sign that the child is experiencing psycho-emotional overload.

Most important question, which people ask doctors - how to relieve stress? They are interested in stress prevention and ways to deal with stress. If a person has post-traumatic stress, it is very important to seek help from a good specialist; in other cases, you can try to take anti-stress pills on your own, which today can be purchased without a prescription (in case of mild clinical manifestations).

Methods of dealing with stress can be medical or non-medical. A person can independently practice relaxation techniques and conduct auto-training. In fact, stress prevention lies in the ability to relax.

At the same time, in medical practice there are many techniques to combat this disorder, thanks to which the consequences of stress become imperceptible to a person. Without appropriate therapy (psychological counseling and taking medications prescribed by a doctor), the consequences of stress can be extremely severe for the body, even leading to the development of somatic diseases such as stomach ulcers, oncology, etc.

Prevention of stress consists of maintaining a healthy lifestyle, proper nutrition, and proper alternation of rest and wakefulness. Quitting alcohol, drugs, tobacco and other bad habits also increases the body's resistance to external influences. A positive attitude makes it possible to “disarm” stress at the initial stage.

If you think that you have Stress and symptoms characteristic of this disease, then doctors can help you: a psychiatrist, a psychologist, a psychotherapist.

We also suggest using our online disease diagnostic service, which selects probable diseases based on the entered symptoms.

The dangers of emotional stress

Every person faces stress. The emotions that we experience in life: unpleasant surprises, mental and physical stress, quarrels with loved ones - all this affects the psycho-emotional state of people. Emotional stress takes a person out of his comfort zone and requires physiological and psychological adaptation to new conditions.

Negative emotions are the main cause of myocardial infarction

The psychological state is directly related to human health: myocardial infarction in 70% of cases occurs precisely because of stress.

Stress factors

The concept of “emotions” is characterized in psychology as the experienced attitude of an individual to various external factors (facts, events, etc.). Such an experience manifests itself in various signs: fear, joy, horror, pleasure, etc. Emotions are closely related to the somatic and visceral spheres. Emerging facial expressions, gestures, a distinct increase in heartbeat and breathing - all this is subject to the psycho-emotional state of a person.

Emotions are formed in the limbic system of the brain. Their influence on the body is comparable to a certain probability of satisfaction for the individual. Low probability characterizes negative emotions, and high probability characterizes positive emotions. All emotions are regulators of behavior and act as an “evaluation” of any psychological impact on a person.

Emotional stress is psycho-emotional tension that arises due to a negative assessment of external factors by the brain. They have their power if it is impossible to activate the body’s defensive reactions to threats, which depends on the person’s resistance to stress.

It is important to understand the difference between positive and negative stress. Strong experiences caused by positive emotions are called eustress. The state of the body under the harmful influence of negative emotions is distress. It is characterized by disorganization of human behavior and psyche.

Fear is a stressful emotion

Causes

Stressful conditions are a natural phenomenon, characteristic not only of humans, but also of other animals. The frequency of cases depends on technological progress, pace of life, ecology, and urbanization. But the main factors influencing stress are social behavior and the characteristics of individual events.

The main reasons for this emotional state:

• fears, resentments, quarrels;
• social and everyday factors;
• life problems related to work, death of a loved one, divorce, etc.;
• potentially dangerous situations;
• physiology.

Physiological factors have almost no connection with the external environment. They are a consequence of a person’s mental activity, an assessment of his own condition, because in case of illness, you worry more about your own well-being.

Common physiological factors influencing the occurrence of emotional stress:

• mental and physical fatigue;
• sleep problems;
• pathological disorders of the nervous system;
• endocrine pathologies;
• hormonal imbalances;
• post-traumatic disorders.

One of the common types of emotional stress is “burnout” (overwork). The risk group includes representatives of the labor sector. The psychological stress that workers experience contributes to the loss of a large amount of physical and mental energy. Prolonged loss of energy leads to fatigue.

Do not confuse emotional and informational stress. The latter is characterized by the body's protective barrier as a reaction to a large flow of information received over a long period of time.

The most common professions susceptible to burnout are socially responsible positions (teachers, business managers, doctors, etc.). Reasons for burnout: responsibility, inconvenient work schedule, low wages, etc.

Symptoms

Psycho-emotional stress can be determined by physiological and psychological characteristics. The most common symptoms:

• psycho-emotional reactions (irritability, anxiety, fear, despair, etc.);
• increased heart rate and breathing;
• loss of concentration;
• muscle strain;
• fatigue;
• memory problems.

Sometimes symptoms of stress can be confused with infectious or viral diseases. Internal factors depending on the assessment of a certain situation can cause:

• digestive disorders;
• muscle weakness;
• temperature rise;
• headaches and dizziness.

Often these symptoms appear due to anticipation of or during important events in a person's life: final exams, job interviews, creative performances, etc. Severe stress can cause serious harm to health.

Fatigue is one of the symptoms of the disorder

The danger of stress

The physiological nature of stress is fraught with danger to humans. Poor regulation of one's own state contributes to the release of adrenaline and norepinephrine into the blood. In a certain amount, these hormones negatively affect the functioning of internal organs and systems and contribute to the occurrence of chronic diseases. Like informational stress, emotional stress often leads to diseases such as:

• peptic ulcers;
• heart failure;
• ischemia;
• angina pectoris;
• asthma;
• oncological diseases.

Severe prolonged stress affects the functioning of organs and systems, leads to nervous breakdowns and mental disorders, and contributes to a decrease in immunity. People who are most susceptible to psychological stress are more likely to suffer from viral and infectious diseases.

Long-term stress causes heart disease

Stages of emotional stress

It is human nature to experience and express our emotions. In a stressful situation, the moment of its peak is most often felt, characterized by increased heart rate and breathing. You may also feel gradual relief. Phases of emotional stress:

1. Perestroika. A physiological reaction characterized by the release of hormones into the blood. The person feels intense tension and emotional arousal.
2. Stabilization. The production of hormones is balanced, but the psycho-emotional state does not change.
3. Exhaustion. Occurs during severe or prolonged stress. There is a loss of control over the situation, which leads to a malfunction of internal organs and systems.

The stage of exhaustion occurs only if the psycho-emotional state of the individual is under prolonged stress or continues to succumb to additional stress.

There is an imbalance of glucocorticoid hormones and insulin. As a result, a person feels decreased performance, weakness and other signs of stress.

Features of prevention

Prevention of stressful situations involves preparing the body for upcoming changes in external conditions. You need to anticipate the inevitability of a stressful situation and try to maintain emotional balance as it approaches. There are several preventative methods:

1. Rationalization of the event. Modeling a possible situation down to the smallest detail (clothing, dialogue, behavior, etc.). This helps reduce the level of uncertainty and the increased level of emotions will decrease.
2. Selective positive retrospection. It is necessary to recall an example of a situation in which a person was able to find a way out on his own. This will add determination in the face of an upcoming stressful situation.
3. Selective negative retrospection. Analysis of your own failures and substantiation of conclusions. If you identify your own mistakes, it will be easier to approach new problems.
4. Visualization of the end of the event. Presenting several options for an unfavorable outcome and planning a way out of it.

Fighting methods

Psychoemotional disorders require careful diagnosis and treatment. Methods of dealing with them may be different. Most often, the normalization of the psychological state depends on the systematicity of the methods used and their complexity. No less important are individual characteristics - the body’s resistance to stress, the severity of the psychological disorder. The most effective methods are:

• autogenic trainings;
• physical exercise;
• meditation;
• drug therapy;
• psychotherapy.

Multisystem stress reactions should be reduced even before the manifestation of certain pathological conditions. Usage medications rarely produced. They are prescribed if other methods are not effective. Antidepressants and tranquilizers are most often used.

The patient is often prescribed antidepressants and tranquilizers

Outburst of emotions

American physiologist W. Frey put forward the theory that tears help the body better cope with stressful situations. As an experiment, he made a biochemical analysis of the tears of people in different emotional states. The result showed that the tears of those who were under stress contained more protein.

There are many supporters and opponents of Frey's theory, but everyone confirms one thing - crying gives free rein to emotions and allows you to restore your psychological state faster.

Tears as a protective function of the body are underestimated by modern society, so there is no need to treat them as a weakness: they are just a way to quickly restore your psycho-emotional state.

Tears will help restore psychological balance

Conclusion

The main danger of emotional stress is that its occurrence and development can lead to health problems. Myocardial infarction, hypertensive crisis, circulatory disorders are only part of the possible threat. The risk of sudden cardiac arrest cannot be excluded.

All people are subject to stress. To preserve life and health, you should always be prepared for sudden stressful situations or avoid them. If stress is inevitable, it is important to be able to model in your head possible ways to solve problems, which will soften the effect of sudden factors. You can always seek help from a psychologist. It will help restore the patient’s psycho-emotional state safely.

Emotional stress

Stressful situations cannot be avoided. Such a manifestation is not always negative. You can experience stress in a positive environment, with positive emotions. Stress is nothing more than a protective reaction of the body to changes in the conditions in which a person is accustomed to living. The so-called “comfort zone”, leaving which we feel uncomfortable. Psycho-emotional stress occurs under conditions of negative emotional influences. These include:

Arriving in such a state, a person cannot satisfy primary biological and social needs.

Emotional stress goes through several stages:

• anxiety stage. At this stage, a sharp reaction to stimuli occurs;
• stage of resistance. Man has adapted and adapted to the conditions of existence. He may live in a constant state of depression;
• stage of exhaustion. The level of adaptability decreases, which subsequently leads to death.

Physiology

Emotional stress affects all functional systems of the body. It has a greater impact on the vegetative system. The latter, in turn, weakly resists negative influences and is very easily imbalanced. The autonomic system is part of the nervous system.

Now about what happens at the moment of psychological stress:

• the cerebral cortex receives signals from the external environment. Stimulants begin to act;
• a signal regarded as a threat is transmitted along nerve pathways to parts of the hypothalamus;
• a powerful release of adrenaline occurs in the body.

Signs of Emotional Stress

You can diagnose yourself as having stress using the following indicators:

• possible increase or decrease in body temperature;
• rapid pulse, palpitations;
• sweating;
• headache and dizziness;
• fatigue;
• irritability;
• anxiety, fear, feeling of despair;
• inability to hold back tears;
• uncontrolled behavior.

The peculiarity of the manifestation of emotional stress is that emotions go off scale and are difficult to control. A person may show an inadequate reaction to what is happening, “take it out” on others, thereby freeing himself from an excess of energy.

In any case, the state of emotional stress can be treated. The most effective and popular options are the following:

Laugh more often and believe that everything that happens is only for the better.

Stress can be called such a reaction when, after processing by consciousness some external or internal circumstance, a special state of the nervous system arose, which changed the functioning of all internal organs. Each person may have their own such factor: external - moving, changing jobs or death of a loved one, internal - some kind of personal illness that spoils the quality of life. Stress occurs only when the impact of this circumstance has exceeded the personal stress tolerance threshold.

Stress can be acute, developing as a single impact, the consequences of which in some cases can disappear spontaneously. It is programmed by nature to fight or run away from danger. More often in modern world Chronic stress occurs when traumatic circumstances are “layered” on top of each other. This process is the cause of many chronic diseases.

Why is stress dangerous?

Scientists say: more than 150 thousand people from 142 countries now have health problems precisely because of stress. The most common of them are heart diseases (angina pectoris, hypertension, myocardial infarction). Thus, according to the Russian Academy of Sciences, after the Soviet Union ceased to exist, over 13 years the number of patients with cardiovascular diseases increased from 617 to 900 people per 100 thousand population.

At the same time, the number of smokers, people who regularly drink alcohol, people with obesity and high cholesterol levels - that is, those reasons due to which pathologies of the heart and blood vessels develop - remained within the previous values. Then scientists seriously thought about the influence of psycho-emotional state on health.

In second place are the consequences of living in constant stress are mental illnesses, and in third place is obesity. Chronic stress does not bypass the organs of the digestive and genitourinary systems, but the changes occurring in them are not so fatal. In addition, a person living in constant psycho-emotional stress greatly reduces his own immunity, becoming defenseless in the face of many diseases.

How stress develops

For the first time, the processes that occur after a person encounters a psychotraumatic situation were described by psychologist Cannon in 1932. A broad discussion of this issue, as well as the term “stress” itself, appeared only in 1936, after an article by the previously unknown physiologist Hans Selye, who called stress “a syndrome that develops as a result of exposure to various damaging agents.”

Selye found that when the psyche is affected by an agent that exceeds the adaptive resources of the body of this person (in other words, exceeding the stress resistance threshold), the following reactions develop:

1. the adrenal cortex increases, where the “stress hormone” is produced, the main glucocorticoid hormone cortisol;
2. the number of lipid granules in the adrenal medulla decreases, the main task of which is to release adrenaline and norepinephrine into the blood;
3. the volume of lymphatic tissue, which is responsible for immunity, decreases: the thymus (the central organ of immunity), the spleen, and lymph nodes develop back;
4. The mucous membranes of the stomach and duodenum are damaged until ulcers form on them (stress ulcers).

Under the influence of the hormones cortisol, adrenaline and norepinephrine, not only stress ulcers occur on the mucous membrane of the stomach and intestines, but also:

• the level of glucose in the blood increases and at the same time the sensitivity of tissues to insulin decreases (that is, due to chronic stress, you can “earn” type 2 diabetes);
• blood pressure increases;
• heartbeat becomes more frequent;
• the deposition of adipose tissue in the subcutaneous tissue increases;
• tissue proteins break down and glucose is formed from them;
• sodium is retained, and with it water in the tissues, and potassium, necessary for the functioning of the heart and nerves, is excreted faster than necessary;

Due to a decrease in the volume of lymphatic tissue, overall immunity decreases. As a result, the body's resistance to infections decreases, and any virus can cause severe illness and be complicated by bacterial infections.

The threshold for stress resistance is individual for each person. It depends on:

• the type of nervous system (is it one of two strong or two weak), which is determined by the speed of reactions and decision-making, the severity and nature of a person’s emotions;
• a person's life experience;
• mental stability to the influence of unfavorable factors.

Thus, choleric and melancholic people are easily exposed to stress, a balanced sanguine person - less, a phlegmatic person - even less (he needs a greater strength of the stress factor).

Classification

Stress is the general name for the reactions described above, when the adrenal glands are activated under the influence of the psyche. He can be:

• positive. This is eustress. It is caused by sudden joy, for example, from meeting an old friend or from an unexpected gift, inspiration, or a thirst for competition. Does not have a negative impact on health. It was in a state of eustress that records were set, discoveries and exploits were made;
• negative, which is called distress. We will talk about it further, as it can destroy health.

According to the nature of the impact, stress, or more precisely, distress, can be:

1. Neuropsychic or psychological. This is the main type, which is divided into 2 types:
   • information stress, which occurs due to an overabundance of information. Typically develops in people whose work involves constantly processing large amounts of information;
   • psycho-emotional stress that occurs due to intense anger, resentment or hatred.
2. Physical, which is divided into:
   • temperature (for example, in response to exposure to heat or cold);
   • food (during hunger or forced feeding on foods that cause disgust;
   • painful (due to pain, injury);
   • light (if a person is forced to be in an illuminated space all the time: at work, while lying in a hospital, if he finds himself in polar day conditions).

Distress can be caused by extreme conditions (war, hurricanes, floods, landslides) or extremely strong psychological events (the death of a relative, a breakup, passing an exam).

There is also a classification of stress factor (stressor). It may include:

1. A life event is a long-term event: moving, business trip, divorce, death of a loved one.
2. Catastrophe. These include trauma, accident, war, death of a friend.
3. Chronic emotional stress. It arises as a result of unresolved constant conflicts with family members or colleagues.
4. Small difficulties in life, which, accumulating like a “snowball”, can destroy normal relationships in the family.

These stressors are the causes of distress.

How stress occurs

Hans Selye identified three stages in the body's response to any stress. The speed of their occurrence depends on the strength of the stressor and the state of the central nervous system of a particular person:

1. Alarm stage. A person ceases to control his thoughts and actions, and the preconditions are created for the weakening of the body. Behavior becomes the opposite of that which is characteristic of this person.
2. Resistance stage. The body's resistance increases so that a person can make a decision and cope with the situation that has arisen.
3. Exhaustion stage. It develops under prolonged stress, when the body is “no longer able” to maintain the stage of resistance. It is at this stage that damage to internal organs develops - it is different for everyone.

There is also a more extended description of the stages, made after Selye’s work. There are 4 stages here:

• Mobilization: a person’s attention and activity increases; energy is still spent sparingly. If at this stage the process fades, then it only hardens and does not destroy the person.
• Stenic (active) negative emotion. Anger, aggression, rage arise. To achieve the goal, forces begin to be spent uneconomically, and the body takes the path of exhaustion
• Asthenic (that is, passive) negative emotion. It arises as a result of excessive expenditure of one’s own forces at the previous stage. The person is sad, does not believe in his own strength and that this situation can be resolved. He may become depressed.
• Complete demoralization. It occurs when the stressor continues to affect the body. The person resigns himself to defeat, becomes indifferent, and does not want to solve either the stressor task or any others. A person at this stage of distress is said to be “broken.”

What can cause stress

What causes stress in an adult has already been discussed above. These include injuries, moving, separation/divorce, death of a loved one, money problems, constant lack of time to complete work on time, and illness - your own or a loved one's. Women experience stress during the birth of a child, even if they thought that they had prepared for this in 9 months (women in labor who had a difficult pregnancy, suffered a breakup with a loved one, or had constant conflicts during this period) are especially vulnerable to stress.

Factors that increase the chance of developing stress are chronic illnesses, lack of sleep, lack of a friendly environment or friends. People who are true to their beliefs and their word are more vulnerable to stress.

The causes of stress in children may not be so obvious:

• hypothermia;
• problem with treatment in kindergarten;
• problem communicating with peers;
• change of place of residence;
• increased workload at school or in the last year of kindergarten;
• communication problems;
• parents imposing hobbies;
• lack of someone with whom you can discuss your problems;
• sending to sanatoriums or pioneer camps without parents;
• frequent stays in the hospital without parents;
• initial sexual experience;
• dysfunctional family situation;
• loss of a pet;
• sudden change in daily routine;
• time zone change;
• content of a cartoon, film, computer game (scenes of murders, violence, erotic nature);
• accidental observation of intimate communication between parents or strangers;
• sudden change in weather conditions.

How to tell if someone is stressed

There are acute and chronic stress. They manifest themselves in different ways, and we will examine them in detail later.

There is also a diagnosis of Acute Stress Reaction. This is the name of a disorder that occurs in a mentally healthy person in response to a very strong psychological and/or physical stressor, when there was a direct threat to the life of this person or a loved one. It can be noted after:

• natural disaster (hurricane, tsunami, flood);
• fire in the house;
• rape, especially if it was particularly brutal;
• death of children;
• car accidents;
• how a person was taken hostage in a terrorist attack;
• participation in hostilities, especially bloody ones.

Such severe stress is a short-term disorder, lasting several hours or 1-2 days. After it, urgent help is needed (within the first 48 hours) from a competent psychiatrist or psychotherapist, otherwise the stress will either end in a suicide attempt or turn into chronic form with all the ensuing consequences.

People are at higher risk of developing a reaction to severe stress:

• exhausted after illness or hard work;
• having a brain disease;
• who are over 50 years old;
• who do not see outside help;
• for whom what happened was a complete surprise;
• when other people are dying around.

An acute reaction to stress is indicated by symptoms that begin a few minutes after the event (less often, tens of minutes):

• This is a clouding of consciousness when a person ceases to navigate what is happening, but can pay attention to small details around. Because of this, a person can perform strange, senseless actions, as a result of which others may think that he has gone crazy.
• The person may express delusional ideas, talk about non-existent events, or talk to someone who is not nearby. This behavior lasts a short period of time and can end abruptly.
• A person with an acute reaction does not understand or poorly understands speech addressed to him, does not fulfill requests or does it incorrectly.
• Extreme inhibition of both speech and movement. It can be expressed to such an extent that a person freezes in one position and answers questions only with some kind of sound. Less commonly, there may be a reverse reaction: a stream of words that is difficult to stop, as well as severe motor restlessness. There may even be a stampede or attempts to seriously injure oneself.
• Reactions from the autonomic nervous system: dilated pupils, pale or reddened skin, vomiting, diarrhea. There may even be such a sharp drop in blood pressure that a person dies.
• There are often symptoms of stress such as: confusion, inability to answer (with full understanding of speech), aggressiveness, despair.

If a person with an unhealthy psyche (but not a mentally ill person) finds himself in a similar situation, the body’s acute reaction to stress may not be the same as described above.

If these symptoms persist for more than 2-3 days, it is not an acute stress reaction. You need to urgently contact a neurologist, infectious disease specialist, psychiatrist or narcologist to search for real reason of this state.

After suffering an acute reaction, the memory of such behavior disappears partially or completely. At the same time, the person remains tense for some time, his sleep and behavior are disturbed. For 2-3 weeks he is exhausted, he has no desire to do anything, and even the will to live. He can go to work and do it mechanically.

Read our article about how to relieve stress - 20 ways.

Acute stress

The fact that there has been stress in a person’s life is indicated by the following symptoms that occur immediately or a short time after encountering a stressor:

• emotional “explosion”, which is combined either with a feeling of uncontrollable anxiety or fear, or with excitement close to aggression;
• nausea, maybe one-time vomiting (we are often shown this in films);
• feeling of tightness, discomfort in the chest;
• cardiopalmus;
• sweating;
• rapid breathing, which may be accompanied by a feeling of shortness of breath;
• chills or feeling hot;
• abdominal pain;
• numbness, feeling of “cotton” limbs; stress urinary incontinence.

If the stress was strong, but did not reach a critical level (when there was a threat to life, after which an acute reaction to stress usually develops), in addition to the signs listed above, a person may have:

• convulsions (muscle contractions) without loss of consciousness;
• skin rash identical to urticaria, which occurs in response to the entry of an allergen into the body;
• headache;
• painful urge to have a bowel movement, followed by loose stools;
• pronounced feeling of hopelessness, despair

Chronic stress

This condition is much more common in modern people with a fast pace of life. The symptoms of chronic stress are not as pronounced as those of an acute stress response, so it is often attributed to fatigue and ignored until it leads to the development of various diseases. When last people turns to doctors and begins treatment, which does not lead to proper results because the cause - living in chronic stress - remains unresolved.

The fact that a person suffers from chronic stress will be indicated by signs that can be divided into several groups:

Associated with changes in human physiology

Due to stress, a person can experience quite physical suffering, which forces him to look for the cause, visit doctors of various specialties, and take a large number of medications. But the presence of the following symptoms, when they develop in a person experiencing frequent or constant stress, does not mean that he does not have a peptic ulcer or angina. Therefore, we will list them, and you will know that if you find some of them in yourself, you are examined, but the doctor says that he finds nothing in you, these are signs of a stress disorder, and they should be treated accordingly.

Physiological symptoms of chronic stress include:

• heartburn;
• belching;
• nausea;
• pain in the stomach;
• bruxism (grinding teeth during sleep);
• chest pain;
• frequent urination;
• stuttering;
• tinnitus;
• dry mouth;
• cold hands;
• difficulty swallowing;
• periodic muscle spasms: arm muscle spasms, incomprehensible and moving muscle pain;
• “twisting” of joints;
• hot flashes, facial redness;
• frequent infectious diseases respiratory tract, accompanied by cough, runny nose;
• decreased appetite;
• weight loss or gain;
• headache;
• backache;
• during the next stress, the temperature may rise by several tens;
• "jumps" in blood pressure;
• increased sweating;
• severe trembling of the upper extremities;
• tics and obsessive movements;
• a rash in the form of red spots or blisters that appeared “out of nowhere”;
• erectile dysfunction, decreased libido.

Symptoms related to emotions

The presence of chronic stress in a person is indicated by changes in a person’s character when a previously balanced person develops:

• low self-esteem;
• moodiness;
• irritability;
• anxiety;
• tearfulness;
• outbursts of anger;
• impulsive actions;
• hostility towards others;
• suspicion;
• deceit;
• disappearance of goals, incentives, interests in life;
• guilt;
• constant criticism of loved ones;
• pessimism;
• a feeling of unreality of what is happening;
• touchiness;
• concentration on unpleasant events;
• lowering the threshold for anxiety;
• tendency to shout commands;
• a feeling of loneliness, hopelessness, inexpressible melancholy;
• the appearance of thoughts of suicide;
• change in sleep length and disturbance in its quality (nightmares);
• increased sensitivity to loud noises, bright or flashing lights;
• memory impairment;
• Even the slightest trouble can cause panic, anxiety or aggression.

Social-behavioral symptoms

The fact that a person has chronic stress will be indicated by changes in his behavior and communication. This:

• inattention;
• loss of interest in appearance;
• loss of previous interests: work, hobbies;
• nervous laughter;
• tendency to use alcohol, drugs, medications;
• trying to be isolated;
• constant lack of time;
• workaholism and constant stress at work and at home as an independent attempt to “escape” the situation;
• the person becomes conflicted;
• makes many small mistakes in his usual work;
• while driving he often behaves inappropriately, speaking rudely towards surrounding drivers.

Intelligent traits

These include:

• memory impairment: a person remembers poorly and quickly forgets; there may be memory lapses;
• difficulties with analyzing new information;
• repeating what was said before;
• obsessive thoughts, often negative;
• viscosity of speech;
• difficulty making a decision.

Features of stress in women

Women are more vulnerable to stress. In addition, in an attempt to be an ideal wife and mother, they try not to talk about their experiences, but “accumulate” them within themselves. This causes the appearance of certain symptoms, most of which are described above, no different from “male” ones. Of these, if you do not pay attention to it in time, gynecological, cardiac, endocrine disease or obesity may “grow”.

Signs of stress in women, from which it is not always possible to guess that she is stressed, are:

• headache (most often felt in half of the head);
• joint pain;
• “failure” of the monthly cycle;
• sudden mood swings, not previously typical for a woman;
• eyelid twitching in one eye that lasts several minutes;
• back pain;
• the appearance of “incomprehensible” red elements of the rash and/or ulcers;
• spasms accompanied by pain, now in one or another part of the abdomen;
• panic attacks;
• stomach pain;
• deterioration of coordination;
• addiction to certain types of food (often sweets and dairy products) and alcohol;
• according to the American Journal of Obstetrics and Gynecology, a sign of stress that develops under the influence of cortisol can be frequently recurring vaginal thrush;
• hair loss (it may not occur immediately, but 3-6 months after stress);
• “noise”, “whistle”, “clicking” in the ears;
• decreased performance;
• decreased instinct of self-preservation;
• thoughts of suicide;
• irritability;
• change in attitude towards yourself and loved ones (guilt, emotional coldness).

You especially need to pay attention to these (mainly the last 4) symptoms after childbirth. They indicate that postpartum depression or the more dangerous postpartum psychosis may begin.

Features of stress in children

Signs of stress in a child are also not particularly noticeable, especially if the baby is not yet of a conscious age.

If the child is less than 2 years old, refusal to eat, tearfulness and irritability will indicate that he has suffered stress. The same symptoms will develop with any inflammatory or non-inflammatory process, so they need to be excluded first.

A child 2-5 years old “declares” the shock he has suffered by the return of old habits: thumb sucking, pacifiers, refusal to feed himself, urinary or fecal incontinence. The baby may begin to cry under changing circumstances (for example, from being woken up to go to the toilet at night) or when new people appear. He may also start to stutter.

Stress in a 2-5 year old child will be indicated by hyperactivity or, conversely, decreased activity, causeless short-term increases in temperature, vomiting, frequent mood swings, and the appearance of many fears (darkness, loneliness, dogs or people of certain professions). A stressed baby has trouble falling asleep.

In a 5-9 year old child, stress manifests itself with the following symptoms:

• fatigue;
• decline in academic performance;
• nightmares;
• behavior similar to that of younger children (the child begins to lisp, cuddle, and become like a baby);
• aggression;
• unreasonable fears, anxieties;
• attempts to run away from home or, conversely, the child tries not to leave the house, avoids other children, does not want to attend school;
• increase or, conversely, decrease in appetite;
• nausea and even vomiting;
• headache;
• chest pain;
• seizures in the corners of the mouth;
• splitting of nails;
• the child may partially forget stressful events;
• nervous tics or the development of habits of biting nails or other objects (rulers, erasers, pens), pulling out hair, picking your nose, scratching your skin;
• challenging behavior for several days;
• if a child begins to lie, this may also be a sign of stress.

What symptoms indicate stress?

The main symptoms after stress indicate exhaustion of the body. This:

• the appearance of heat intolerance;
• causeless nausea;
• fatigue that appears faster than before may not go away even after a long rest;
• insomnia at night, drowsiness during the day, but the patient may be constantly drowsy;
• decreased appetite;
• decreased libido;
• indifference to one's own appearance;
• deterioration of attention, memory;
• indecision;
• difficulty concentrating;
• negative thoughts;
• the person becomes hot-tempered, irritable;
• pulse is increased, blood pressure is either increased or decreased, increased sweating, headaches, sweating.

But if the stimulus was strong enough, then, if an acute reaction to stress does not develop, then after a few weeks or months (up to six months) a person may develop post-traumatic stress disorder syndrome. It manifests itself:

1. alienation from others;
2. distrust of others;
3. aggressiveness;
4. anxiety;
5. inadequate (usually very weak or complete absence) reaction to current events;
6. a person “lives” in his problem: during the day he thinks about the stressor, at night he dreams about it in the form of nightmares;
7. if it seems to a person that a traumatic situation followed a combination of some phenomena, then when they reoccur in his life, he becomes aggressive and experiences a panic attack;
8. panic attacks can occur on their own, they decrease when communicating with other people, so at such moments the patient willingly makes contact even with strangers;
9. a person may experience pain in the stomach, heart, or head. For this reason, he is sometimes examined, but nothing is found. This forces him to look for a “competent” doctor and turn to many specialists. If none of the medical workers correlates the symptoms with the stress they have experienced, the patient may lose faith in medicine, begin treatment on their own, and take alcohol or drugs “to calm down.”

Thus, symptoms caused by stress are very similar to diseases of the internal organs. You can suspect that this is stress based on the fact that the symptoms affect several body systems at once (for example, joint pain and heartburn occur). The diagnosis can only be clarified with the help of an examination: then with the help of instrumental (fibrogastroscopy, cardiogram, ultrasound of the heart, X-ray of the gastrointestinal tract) and laboratory (these are tests) studies, no changes will be detected or they will be minimal. The presence of stress will be confirmed by a psychotherapist or psychiatrist based on a conversation with the person and some oral tests. The stress response will also be indicated by blood levels of cortisol and the hormone ACTH.

The frantic pace of life, the rapid development of new technologies, an unstable social situation, problems in the family - all this often causes nervous tension, emotional disorders, attacks of anger, etc. in a modern person. If you do nothing about it, then, as you know, good it won't end. In addition to being mentally ill, the person will also develop physical health problems. Obesity, diabetes, various tumors, even malignant ones - all this can be a consequence nervous tension, stress. In order not to trigger this complex and dangerous mechanism, a person is obliged to prevent this from happening. Therefore, today we will look at how to relieve tension and what methods can be used.

Emotional breakdown

This condition, as the name suggests, comes from the accumulation of negative feelings. Emotional stress can often be caused by the following situations:

If a person was insulted, rude, and it’s hard for him to get over it.

If a person is reprimanded, and this keeps her in suspense.

If a person is overwhelmed with negative emotions, but he cannot throw them out due to his hidden complexes or other circumstances.

Ways to overcome emotional stress

1. You shouldn't keep everything to yourself. There are problems that a person can emotionally endure himself. And there are situations that can lead to depression, discord in the family and at work. The best way to relieve emotional stress is to talk it out. You can have a conversation with your friend, loved one, psychologist.
2. There is no need to try to control everything and everyone. Unfortunately, people who try to teach their relatives, colleagues, and change them to suit themselves, are the most susceptible to emotional stress. However, you need to accept people as they are. After all, a person will not be able to build absolutely everyone for himself. And if he accepts people as they are, this will help maintain emotional calm and complacency.
3. Constant self-improvement. Sometimes it happens that a person seems to have everything: a favorite job, family, friends. But still there is heaviness and irritation in my heart. How to relieve emotional stress in this case? Here it is worth thinking: maybe a person lacks development? It is necessary to constantly set goals and improve, no matter whether it concerns raising children, profession or hobby.

Muscle tension: symptoms and causes

Signs:

Aching, pressing, itching pain.

Inability to make full range of arm movements or turn the head.

Headaches that may get worse, worse, or persistent.

Causes of muscle tension:

Osteochondrosis.

Injuries and bruises of the spine.

Incorrectly chosen sitting position.

Emotional stress.

Preventing muscle tension: ways

Miotic tension can be relieved in several ways.

1. Massage. You can do it yourself or hire a specialist to do it. Knowing how to relieve tension pain, a person will not risk his health, will learn to monitor it and correct his mistakes in time.
2. Thermal impact. Taking a bath with essential oils or sea salt, relaxing under a warm blanket in winter - all this will help relieve a person of unpleasant sensations and improve his mood.
3. Change of environment. Very often, the cause of tension in various muscle groups is stress. To prevent such a state, you need to make concessions to yourself, broaden your horizons, organize small holidays, get rid of complexes and old grievances.
4. Physical training. Even the simplest of them will help to properly stretch, relax muscles, and soothe pain. By the way, exercise helps prevent pinched blood vessels and nerves. Such activities will help a person cope with his problem, and soon he himself will advise people how to relieve muscle tension through training.
5. Proper organization of space. Such ordinary things as comfortable furniture, pillows, additional accessories for mobile phone- all this not only makes life easier, but also helps you forget about muscle tension.
6. Health monitoring. You can’t let illnesses get worse; you should consult a doctor in a timely manner.
7. Breathing exercises. A person who has muscle tension must learn to breathe correctly. After all, thanks to this, all muscles and internal organs are enriched with oxygen.
8. Using medications from a pharmacy. Fortunately, modern pharmacology today offers big choice various medications that relieve muscle tension. The main thing is to choose the right remedy, to which you can resort if necessary. And this should be done after consultation with a specialist who can recommend a medication that is suitable for a particular patient.

Relieving tension from the head

Massage is an old, but at the same time proven method of healing from the bad condition of prolonged nervous anticipation. It is very useful for mental and emotional stress. It relieves pain, relaxes muscles and normalizes blood circulation in the part of the human body where the brain is located. How to relieve tension in the head so that the effect is immediate and lasting? To do this, you must perform the massage correctly.

1. It is not necessary to involve a specialist to influence the patient. A person can easily relieve tension in his head. He should sit or lie down more comfortably.
2. It is advisable to dim or completely turn off the lights in the room. After all, a bright lamp can increase tension in the head.
3. Now you can begin to perform self-massage: first, the back surface of the ears is warmed up, using the pads of the fingers. The person should slowly perform circular movements.
4. Then you should place your hands on both sides of your head and lightly press on it. You can move forward and backward, slide up and down 2 centimeters. You need to try to move your head, not your fingers.
5. How to relieve tension in the head if one area of ​​this organ is strongly bothering you? In this case, you can use the acupressure technique. You need to pinch the skin in the area that hurts between your thumb and forefinger and squeeze it for 5 seconds, and then release. Then you should relax your hands for 10 seconds, but you do not need to remove your fingers from there. You can perform this exercise for 10 minutes or more until a feeling of relaxation comes. This is how you can relieve tension with your hand.

Signs of nervous tension

1. A person becomes indifferent, inactive, loses interest in life.

2. Stiffness and awkwardness arises.

3. A person is worried about insomnia.

4. Overexcitation, irritation, and aggression appear.

5. The person stops contacting other people.

With nervous tension Everyday life every person faces. The reason for this may be fatigue, problems in the family, at work, depression and other unpleasant situations.

How to protect yourself from such symptoms?

How to relieve nervous tension resulting from various factors: lack of sleep, problems at work, in the family, in relationships? You should use the following tips:

Walking is an excellent remedy for a state of complete powerlessness.

How to relieve tension with exercise? Walking in the fresh air, jogging - all this can speed up their effect on the brain. As a result, your mood will rise, and increased nervousness and irritation will pass.

It is very important to walk correctly: your posture should always be straight, your stomach should be pulled in, your head should be raised, your shoulders should be relaxed. At the same time, the gait should be light. At first you can walk quickly, then slow down.

People should give up transport and replace it with walking (if possible).

Drugs for relieving nervous tension

If neither a change of environment, nor playing sports, nor a pleasant pastime help relieve a person’s irritated state, then the doctor may prescribe medications. Currently, without a doctor’s prescription, you can purchase the following medications that will help relieve stress quickly and effectively:

Quattrex capsules are used for insomnia, to eliminate stress, and to get rid of anxiety and nervous conditions.

Tenoten tablets are used for psychosomatic problems, neuroses, and tension. These pills are contraindicated in pregnant women and nursing mothers.

Tablets "Afobazol" are a tranquilizer, they are used for anxious conditions of the patient.

Surely now few people will ask the question: “How to relieve stress and tension?” After all, everything is described in detail in this article. If various massages, a change of environment, relaxation, and behavior change do not help, then you can resort to medications from the pharmacy. However, before purchasing this or that product, you need to consult a doctor about possible application medicines.

Folk remedies

Although there should be no difficulties in purchasing medications from the pharmacy, it is better to get rid of negative moods with the help of herbal infusions and teas. Below are the following effective methods on how to relieve stress and tension using folk remedies.

- Hawthorn. One hundred grams of berries or 30 g of flowers of this plant should be poured with boiling water (300 ml), boil for 15 minutes. Then leave for 2 hours and drink 100 ml three times a day.

- Valerian tincture. You need to take 30 drops of this remedy 3 times a day.

- Melissa. This plant helps relieve nerve spasms and improve brain function. It can be used both fresh and dried. You can simply add it to tea or prepare a decoction (1 per 200 ml of boiling water).

- Collection of herbs- valerian roots, hop cones - 1 part each, mint leaves and motherwort herbs - 2 parts each. Twenty grams of a mixture of these plants should be poured with a glass of boiling water. When infused (within 1 hour), you should drink 1/3 tablespoon before meals three times a day.

Measures to relieve tension headaches

Help for the eyes

Our eyes are one of the most important human organs, so we need to take care of them, otherwise we can lose clarity of vision. How to relieve eye strain, what should you do for this? By following basic rules, you can maintain visual acuity and not let your eyes get too tired:

1. It is necessary to monitor the lighting, and it should be both local and general. If a person turns on only a table lamp in the work area in the evening, then his eyes are constantly strained, which will ultimately lead to damage to his vision.

2. In summer, you should wear sunglasses when walking.

3. How to relieve eye strain, especially when you sit in front of the TV for a long time? Experts advise doing exercises every hour and taking a break.

4. When working at a computer, you should wear special safety glasses with a spray cap.

5. If a person feels that his eyes are too tired, he just needs to wash his face with cold water. In this case, the eye strain should go away fairly quickly.

6. Women should definitely remove their makeup before going to bed.

7. A person should get a good night's sleep and then he will not need to know how to relieve eye strain. After all, excellent healthy sleep works wonders.

Exercise for the eyes

1. Perform circular rotations with the eyes, first clockwise and then counterclockwise.
2. Keeping your head straight and motionless, you should look to the left, then to the right, up and down. You need to repeat the movement 15 times.
3. Blinking your eyes rapidly for 20 seconds.
4. Focusing attention. You should approach the window and fix your gaze on any point on the glass (for example, you can stick a candy wrapper from it). Then you need to carefully examine the image in the picture (5 seconds), and then sharply look into the distance, concentrating on a specific distant object in the window. This is an excellent exercise, which helps to relax the eye muscle. This is a good example of how to relieve tension from the eyes. Moreover, such an exercise will not only help relieve fatigue, but also prevent the organs of vision.
5. Exercises in the dark: you need to thoroughly rub your palms together until you feel warm. Then fold your hands crosswise over your eyes so that your fingers intersect in the area of ​​the “third eye.” The eyes should be in the dark, however, the palms should not press on them. Initially, floaters, spots and stripes will appear before your eyes. The exercise should be performed until complete darkness sets in. When performing this task, the eyes relax and rest.

All people know that movement relieves stress. Therefore, you should not sit for a long time in front of a TV or monitor screen or engage in activities that require visual concentration for a long time. Between breaks in work, you should exercise your eyes: move them, rotate them in different directions, blink, etc.

Internal tension: what is it?

The main thing to understand is that this condition is not a direct consequence of external circumstances. Internal tension is a habit, and it is acquired. Often this state is activated in a person when he is learning something new. Then additional efforts are required for the head to finally begin to work intensively, which is simply unusual for many. When a person comprehends something new, he naturally makes mistakes that he does not want to make. This is where internal tension arises. It also appears when a person needs to complete a planned task, and not what he wants at one time or another. How to relieve internal tension and is it necessary to relieve it? This will be discussed below.

Solution

In fact, without effort, focus and effort, a person will not have a future. And all these synonyms can be combined into one phrase - internal tension. Thus, there is no way to do without it. A low level of internal tension is natural, familiar to any modern person.

But if this condition lasts for a long time, then it can provoke rapid fatigue and anxiety, which is harmful to health. If internal tension has caused anxiety or fear, then it is no longer useful. Then you need to take some action to alleviate your condition. How to relieve stress and tension in this case? The following recommendations must be followed:

-Get some rest. You should take breaks from work and rest on time. A person should allocate time to sleep 8 hours a day.

- You need to learn to live effectively and efficiently, without stress. You should train yourself to take the situation lightly. You need to work with your fears.

- You should do physical training against a positive moral background. Various workouts, running, walking, sex - all this will be a solution to the problem.

From the article you learned how to relieve tension of various etiologies: nervous, emotional and muscular. We found out that no one can help a person as much as he can do it himself. A person must determine what caused this condition, analyze his behavior, daily routine and many other factors. Based on the results of his own research, criticism, a person will know how to relieve his stress. If nothing works out for him, then he should resort to the help of a specialist who will push the patient and tell him what he should do in order to restore normal emotional and

- this is a consequence of not only emotional, but also physical stress, but emotional stress - this is one of the causes of stress. A person experiences different emotions in his life, without which it is impossible to imagine the existence of humanity, and life without emotions cannot be called complete. Some emotions make us happy, others, on the contrary, carry negativity, forming the basis of our actions and inducing them, determining stage of emotional stress . affects not only a person’s mental health, it can cause a number of somatic diseases and aggravate existing chronic ones. Therefore it is very important to be able to With relieve emotional stress to maintain mental and somatic health.

Emotional stress- this is a mechanism that can activate and mobilize all the intellectual and physical resources of the body, aimed at solving certain problems with minimal information and a short time frame. In accordance with a particular situation, arousal is transformed into emotions, which in turn are transformed into sensory (sensitive) and motor (motor) actions. The difference between the means of achieving the task and real methods (availability of information, time and energy) depends on how high the motivation of certain motives is. .

Emotional stress goes through several stages of development:

Stage 1– mobilization of activity. At this stage, the physical and mental performance, allowing you to solve complex and non-standard problems with significant time constraints. If such mobilization of the body turns out to be deficient for the body, then emotional stress moves into the second stage.

Stage 2– sthenic negative emotion. For the second stages of emotional stress characterized by extreme mobilization of all internal resources of the body, manifested in anger, anger, obsession and rage. If the body feels a lack of internal resource, then the third stage of emotional stress.

Stage 3 – asthenic negative emotion expressed by a state fear and anxiety , horror and melancholy, a feeling of hopelessness. At this stage, the body gives a signal of danger, indicating that all internal reserves have been exhausted and you need to look for other ways to achieve your goal, or abandon it, otherwise the fourth stage begins. stage of emotional stress.

Emotional stress Having reached its apogee, it threatens not only with mental and neurotic disorders, but also causes a number of dangerous somatic diseases or seriously aggravates existing chronic diseases. First of all, the nervous system suffers, cardiovascular And digestive systems.

Knowing the consequences of emotional stress, you need to learn to manage this condition in a timely manner before it reaches the dangerous fourth stage - neurosis.

How to relieve emotional stress?

If you feel like you're slowly turning into a ball of nerves, then it's time . First of all, physical activity will help you, and you don’t have to be an athlete or torture yourself with grueling trips to the gym. A light morning jog or performing a special complex is quite enough. physical therapy , having accustomed ourselves to which we will receive a sufficient dose of the “happiness hormone” endorphin, the effect of which in the body will help reduce state of emotional tension and prevent development burnout syndrome which is most often experienced by people who are in a state of constant stress . Emotional stress Water removes perfectly, regardless of whether you take a contrast shower or choose the time to go to the pool. Relieve emotional stress Walking helps a lot, walks in the fresh air away from the city are especially good.

If you are ready to “explode” right at your workplace, then try to relax and lean back in your chair, remember the most pleasant moments of life, or dream about the upcoming vacation, distract yourself with any thoughts not related to the source emotional stress.

Manage your time rationally, combining work and rest, and at home after a difficult working day Make the most of various relaxation techniques: meditation, yoga, arrange for yourself sessions of psycho-emotional relief under calm music, inhaling the aromas mint, sandalwood, pine forest or lavender. Avoid conflict situations Houses and in labor team, solve work issues as they arise, without taking on the entire load at the same time, rationally distributing it, look for other ways to solve certain work problems.

State of emotional tension often deprives healthy sleep, thereby accelerating the development process of the fourth stages of emotional stress– neurosis. If you felt difficulty falling asleep , frequent waking up at night, early awakening or shallow sleep, which does not give morning vigor, making it impossible to restore energy and strength, use decoctions of sedative medicinal plants to combat any manifestations of insomnia. Relieve emotional stress tea from the leaves will help protect the cardiovascular system sage, fruits hawthorn And rosehip, herbs oregano, flowers daisies, mint, lemon balm, valerian officinalis , motherwort herbs . If you don’t have time to prepare decoctions, take herbal preparations based on sedative herbs, which allow you to restore quality sleep, maintain the functioning of the cardiovascular system, and protect against depressed or hysterical neurosis, to prevent malfunction of the autonomic nervous system, leading to the development autonomic neurosis .
Drugs Valeriana P And Motherwort P, which contain plant materials, the effect of which is enhanced by vitamin C, which has an antioxidant effect and increases level of stress resistance , produced in an easy-to-take tablet form. Innovative drugs Motherwort P and Valerian P are produced using technology cryominding at ultra-low temperatures, which gives them a significant advantage over other herbal preparations produced using high-temperature processing of plant raw materials, which significantly reduces the medicinal properties of medicinal herbs, including when preparing infusions or decoctions.
Thanks to these advantages, the innovative drug Valerian P was awarded gold medal at the “Medicine and Health” exhibition in Perm and the quality mark “Penza Brand”.

If you feel that emotional stress is growing, then a biologically active innovative complex will come to your aid Nervo-Vit, who became one of 100 best products of 2012 , manufactured using cryoprocessing, including the collection best sedative herbs , produced on the basis cyanosis blue, the sedative effect of which is 10 times higher than that of valerian.
In addition, blue cyanosis is a powerful anxiolytic that allows you to relieve fear, anxiety, horror and melancholy, which are signs of the fourth stages of emotional stress. To achieve faster anxiolytic and the sedative effect of cyanosis blue in the composition of Nervo-Vit, motherwort and lemon balm , and a longer-lasting sedative effect is provided by valerian officinalis, which has the ability to prolong the effect of other sedative medicinal herbs when combined. The effect of plant components in Nervo-Vit enhances vitamin C.

Relieve emotional stress, overwork when performing complex tasks mental tasks or muscle tension An innovative vitamin complex will help with high physical activity Apitonus P, produced on the basis royal jelly (contains about 120 useful substances) and pollen (the richest source of enzyme complexes, nonessential and essential amino acids, macro- and microelements, vitamins of the main groups),
the action of which is enhanced by a powerful antioxidant complex: dihydroquercetin (a natural reference antioxidant derived from pine bark), vitamin C and vitamin E, protecting our body from premature aging and preventing the occurrence of psychosomatic diseases.

For those who prefer traditional technologies for the production of herbal preparations, herbal remedies produced in the usual pill form are recommended - Dragee Sage P, Dragee Valerian P , Dragee Motherwort P and dragees of the “Evening” series: Dragees of the “Evening” series, which include a collection of sedative medicinal herbs: Dragee Evening VHM (valerian, hop, mint), Evening Dragee Plus (valerian and motherwort) and

A break. Usually, when we are upset, we begin to hold our breath. Releasing your breath is one of the main ways to “get out of your head.”

Put aside all the problems that bother you. You can return to them whenever you wish, but there is no harm in giving yourself a break. Breathe slowly, calmly and deeply for three minutes. You can even close your eyes if you prefer. If you like, count to five as you inhale and to seven as you exhale. Imagine that as you enjoy this deep, leisurely breath, all your worries and troubles disappear.

Simple statements. Repeating short statements helps you cope with emotional stress. Here are some examples:

I feel better now.

I can completely relax and then quickly get ready.

I can control my inner feelings.

I can handle the stress any time I want

Life is too short to waste it worrying about anything.

No matter what happens, I will try my best to avoid stress.

Internally I feel that everything will be fine.

Magic word. Interrupts the automatic flow of thoughts with a calming word or phrase.

Choose simple words like: peace, rest, calm, calm down, balanced. Instead of words you can count: 1001, 1002, etc. or use phrases like: “deep and even deeper relaxation.” Let thoughts rush through your head, don’t let them take over you.

Close your eyes and concentrate. Repeat a word, phrase, or count to yourself for 60 seconds. Breathe slowly and deeply.

The gift of music. Music activates the right hemisphere of the brain and relieves worries and obsessive thoughts of the left hemisphere.

When you feel pressure, tell yourself to change the pace. Take a break from your work to fill your mind with music. After some time, return to your business. Purring, whistling, or even repeating the tune you just heard in your head would be very effective.

Relieving tension at 12 points. Do the following exercises several times a day. Start by rolling your eyes smoothly - twice in one direction, and then twice in the other. Fix your attention on a distant object, and then switch it to an object located nearby. Frown, tensing the muscles around the eyes, and then relax. After this, engage your jaw and yawn widely several times. Relax your neck by first shaking your head and then rolling it from side to side. Raise your shoulders to ear level and lower them slowly. Relax your wrists and move them. Clench and unclench your fists, relaxing your hands. Now turn your attention to your torso. Take three deep breaths. Then gently bend your spine back and forth and from side to side. Tighten and relax your buttocks, then your calves. Roll your feet to relax your ankles. Curl your toes so that your feet curve upward, repeat three times.

Breathing on a count of 7-11. Helps relieve severe physical tension without leaving a stressful situation.

Breathe very slowly and deeply, so that the entire breathing cycle takes about 20 seconds. You may feel difficult at first. But don't strain yourself. Count to 7 as you inhale and to 11 as you exhale.

Warm up. Try expressing your feelings through physical exercise, such as gymnastics or aerobics, dancing, or wrestling with an imaginary opponent. Even a short, vigorous activity (such as a few squats) will lift your tone and change your mood. Fast walking and running are effective. At the same time, of course, take care not to overwork.

Self-massage. You can lightly massage certain points on your body. Don't press too hard, you can close your eyes. Here are some of these points:

Eyebrow area: Rub the area using slow circular motions.

Back of neck: Gently squeeze several times with one hand.

Jaw: Rub on both sides where the back teeth end.

Shoulders: Massage top part shoulders with all five fingers.

Feet: If you're out shopping, rest for a moment and rub your sore feet before moving on.

A more penetrating version of self-massage involves simultaneously stroking a tense muscle with your hand and imagining the heat emanating from the hand and penetrating into the tense area. The most effective, energetic approach is to lightly spank yourself, starting from your head to your toes. This is both relaxing and gives a certain boost of energy.

Questions for yourself. When you suspect that you are exaggerating the significance of a problem, ask yourself the following questions:

Is this really such a Big Deal?

Is anything really important to you at risk right now?

Is it really worse than what it was before?

Will it seem as important to you two weeks from now?

Is it worth it to worry so much?

Is it worth dying for?

What's the worst that could happen and can I handle it?

Distraction. This o a method of positive distraction that blocks stressful thoughts and feelings.

Concentrate your attention on some neutral object for a few minutes. Below are four possibilities:

1) Write down 10 names of objects or things that you dream about. These may not necessarily be important things, just things that you enjoy, such as a house party.

2) Slowly count objects that are emotionally neutral in color: leaves on a flower, spots on a square of tiles, letters on a printed page, etc.

3) Train your memory by remembering 20 actions you performed yesterday.

4) Spend two minutes listing the qualities you like about yourself and give examples of each.

Self-perception. Stop for a minute and think about the fact that you should like yourself too. Say out loud or think to yourself: “I take care of myself, my well-being is very important to me. I want to support myself and do everything in the best possible way. I want a really good life for myself. I'm always on my side." The feeling of your own support will increase if you hug yourself or simply squeeze your hands, as if reinforcing your words of approval.

Your valuable qualities. Resists the inherent tendency to criticize oneself and reinforces self-belief with specific, positive statements.

Make a list of your undeniably valuable qualities. You can also add some of the following items:

I take care of my family.

I am a good friend.

I have achieved something in life.

I help people.

I want to succeed.

I admit my mistakes.

I try to behave intelligently.

I'm trying not to make any more of the mistakes I made before.

I'm quite attractive.

I am talented in some areas.

I try to live in moral purity and be kind to people.

I began to understand myself better.

Write this list on a piece of paper and carry it with you always. When you feel depressed, take it out and focus your attention on your strengths. Give examples of your positive behavior. It's even better to say them out loud or write them down. All this will significantly increase your self-confidence.

In addition, stress is the body's reaction to both psychological and physical stress. And in this article we will talk only about the emotional component of our life.

Emotions, undoubtedly, decorate our lives and make it more complete. Joy, love, surprise, gratitude - all these are emotions that we experience constantly. And if we share positive emotions willingly, we often keep negative ones to ourselves.

It’s good if a person knows how to throw out his emotions from time to time. Someone goes to a psychologist to talk about their difficulties, about what is “boiling.” Someone shares their problems, fears and grievances with friends and loved ones. Maybe this is why true female friendship is so valued. A man, even a loved one, will not always be able to understand. And here best friend He will always listen, feel sorry for you and even give good advice.

Causes of emotional stress

There is only one reason for emotional stress - the inability to throw out negative emotions and get rid of them. They accumulate, and gradually a person may develop various neurotic disorders - from mild depression to serious mental illness. Physical health also suffers. It's no secret that constant psychological stress negatively affects the functioning of the entire body. Why, when a person is very worried about something, do they say “the heart is torn to pieces”? Because during times of severe stress, the load on this organ is truly colossal. It’s easy to guess what long-term emotional stress can lead to.

Of course, in addition to internal reasons, there are also external ones. These are so-called stress factors - situations that cause negative emotions in us. It could be an unloved job, problems in the family, unfulfilled dreams and much more. And while it is possible to fight internal manifestations, it is quite difficult to change external factors.

How to prevent emotional stress

Feeling the state of emotional tension is very easy. In such cases, people say “it’s hard for me” or “I feel bad.” If you feel this way, then it’s time to relieve the tension. But what can be done to prevent it from arising at all? Of course, you can get rid of all stress factors - an unloved job or a husband who causes nothing but problems. But you must admit, you won’t be able to endlessly run away from problems. There are always things we can change. But in most cases we have to accept the facts as they are. Therefore, you need to learn to prevent situations where emotional stress increases and can lead to neurotic disorders. To avoid it, you just need to adhere to some rules - the so-called mental hygiene.

Secondly, you shouldn’t try to control everything around you, including your loved ones. Unfortunately, we often try to teach our loved ones, to remake them for ourselves. This is what causes many conflicts. We simply cannot get used to the idea that each person is individual, he lives as he knows how, as he understands life itself. Remaking it is not only pointless, but also cruel. Accept all people as they are. This will help you maintain a state of calm and complacency.

Thirdly, constantly develop. Emotional tension often arises seemingly out of nowhere. It seems that everything is there - a favorite job, family, friends, what more could you want? And my heart feels heavy and irritation accumulates. Sometimes a person simply lacks development. You need to constantly set goals and develop, no matter whether it concerns your profession, hobby, raising children, or even banal cleaning of the house. New achievements will help you avoid an inferiority complex and feelings of internal aggression and self-rejection.

Ways to deal with emotional stress

Even using all the rules of mental hygiene, sometimes it is simply impossible to avoid emotional stress. It's no secret that our world is full of stress - transport, problems at work, lack of money and time. All this constantly puts pressure on modern man. But you can fight this stress too. Of course, it would be useful to try to get rid of the factors leading to emotional stress. If your work evokes a feeling of persistent disgust in you, you should think about whether it is worth such worries? If you have not loved your spouse for a long time, but live in a marriage out of habit or out of fear of being alone, you again need to ask yourself - do you want to live like this all your life, in eternal sorrow and discontent?

However, in most cases, it is enough to change not the stress factors, but the attitude towards them. The following methods will help you remain calm and in a state of harmony even in moments when difficulties surround you from all sides.

• Break the task into parts. This method helps when it seems that the problem simply cannot be solved. But if you break it down into several small parts, it turns out that everything is not as scary as it seemed at first. The main thing is not to let your emotions take over you, not to fall into hysterics. Try to think about what you can do first, what next, etc.
• Develop an action plan. Often emotional tension increases due to the lack of a clear action plan. A person is tormented by the unknown - what will happen and how, how to prepare for possible situations. Try to find as much information as possible about the expected event, this will calm you down and set you up for a constructive perception of the surrounding reality.
• Consider all possible scenarios. Sometimes it is simply impossible to make a plan due to lack of information. It also happens that the fear of failure paralyzes a person and pushes him to rash actions. Try to consider all the options - what you will do in this or that case. Think about what will happen if your business really fails miserably? Is it that scary? Most often it turns out that there are no unsolvable situations; you can always find a way out. Understanding this simple thing is calming and helps relieve stress.
• Play sports. Most people do not connect their physical state with their emotional state. Meanwhile, depression is often caused by a banal lack of endorphins - “hormones of happiness.” Our body produces them itself, under the influence of physical activity. In addition, sport helps to take your mind off sad thoughts for a while and focus on how your body works.
• Don't allow yourself to be sad. There are many ways to get rid of negative thoughts - from sitting in a cafe with friends to watching a comedy. As soon as you feel that negative emotions are accumulating, try to replace them with positive ones.

All these recommendations will help you get out of the endless circle of problems and stress, and will allow you to look at the world from a different perspective. Don't let your emotions rule your life. Remember that it depends only on you whether your life will be a continuous holiday or a series of failures.

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psycho-emotional stress in preschool children and their signs

In preschool childhood, the foundation for the child’s mental and physical health is laid, his intensive growth and development occurs, as well as the necessary skills and habits, character traits are developed, without which a healthy lifestyle is impossible. Therefore it is necessary.

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in preschoolers and their signs

In preschool childhood, the foundation for the child’s mental and physical health is laid, his intensive growth and development occurs, as well as the necessary skills and habits, character traits are developed, without which a healthy lifestyle is impossible. Therefore, it is necessary, at the early stages of personality development, to teach children civilized ways of releasing negative emotions and self-regulation of behavior, so that by the age of 5-6 the child has formed the correct social orientation and developed the ability to adapt and self-regulate. In children of different ages, the predominant causes of stress are different. This is due to the fact that in at different ages The child has different “zones of mental sensitivity” that are most vulnerable and susceptible to stress. At times, it can be difficult to distinguish childhood stress from ailments that accompany the normal processes of growth and development of a child. How do you know that your baby is stressed and not something else?

Researchers note a number of signs indicating that a child is under stress:

1. Poor sleep. The child has difficulty falling asleep and sleeps very restlessly.

2. The child’s fatigue after an activity that was very easy for him recently.

3. The baby becomes touchy for no reason, often cries for insignificant reasons or, conversely, becomes too aggressive.

4. Absent-mindedness, forgetfulness, lack of self-confidence and strength, restless restlessness also indicate an uncomfortable psychological state. A child in this state often seeks approval and support from adults and “huddles” closer to them.

5. A state of psychological stress can manifest itself in previously unobserved antics and stubbornness, fear of contacts, and desire for loneliness. The child stops participating in the games of his peers, and at the same time he has difficulties in maintaining discipline.

6. Sometimes a child constantly chews or sucks something that has not been noticed before. Sometimes he has a persistent loss of appetite.

7. Signs of a child’s stressful state are also previously unknown hand tremors, head shaking, shoulder twitching, playing with the genitals, night and even daytime urinary incontinence.

8. Some children under prolonged stress begin to lose weight, look exhausted, or, on the contrary, they experience symptoms of obesity.

9. Memory disorders, difficulties with imagination, poor concentration, loss of interest in everything that previously caused activity, also indicate an unfavorable psycho-emotional state.

All of the above signs can tell us that the child is under stress only if they have not previously been observed. It should also be noted that not all of these signs can be clearly expressed. But you should be concerned even when only a few of them appear. Unfortunately, these consequences of stress are rarely noticed by adults in a timely manner. They usually notice that something is wrong with the child when multiple reactions unfold. There are many recommendations for relieving stress. Mental stress causes muscle tone. Muscle relaxation causes a decrease in emotional stress and leads to calm and restoration of rapid breathing. The main ways to relieve psycho-emotional stress, reduce aggressiveness, hyperactivity, anxiety, and neurotic states are relaxation exercises. They can be completed in literally five minutes, but bring a state of calm, self-confidence, and relieve physical and mental stress in children. Such small exercises They give excited children the opportunity to relax, concentrate on their studies, or relieve the feeling of fatigue after intellectual activities. Relaxation exercises can be carried out both individually and collectively. The exercises can be done with or without musical accompaniment. In preschool childhood, the foundation of the child’s mental and physical health is laid, his intensive growth and development occurs, the necessary skills and habits are formed, character traits are developed, which means that teachers and parents in early childhood need to teach children civilized ways of releasing negative emotions and psychological methods of self-regulation of behavior so that By the age of 5-6 years, the child has formed the correct social orientation and developed the ability to adapt and self-regulate. And if it is completely impossible to avoid nervous overloads in our lives, then children should know how to deal with them and be more attentive to themselves and those around them.

Psycho-emotional stress symptoms

Emotional tension and stress are not equivalent concepts! Stress is a consequence of not only emotional, but also physical stress, but emotional stress is one of the causes of stress. A person experiences different emotions in his life, without which it is impossible to imagine the existence of humanity, and life without emotions cannot be called complete. Some emotions make us happy, while others, on the contrary, carry negativity, forming the basis of our actions and inducing them, determining the stage of emotional tension. A state of emotional stress affects not only a person’s mental health, it can cause a number of somatic diseases and aggravate existing chronic ones. Therefore, it is very important to be able to relieve emotional stress to maintain mental and physical health.

Stages of emotional stress

Emotional stress is a mechanism that can activate and mobilize all the intellectual and physical resources of the body, aimed at solving certain problems with minimal information and a short time frame. In accordance with a particular situation, arousal is transformed into emotions, which in turn are transformed into sensory (sensitive) and motor (motor) actions. The difference between the means of achieving the task and real methods (availability of information, time and energy) depends on how high the motivation of certain motives is, how much the stage of emotional stress increases.

Emotional stress develops in several stages:

Stage 1– mobilization of activity. At this stage, physical and mental performance increases significantly, allowing one to solve complex and non-standard problems with significant time constraints. If such mobilization of the body turns out to be deficient for the body, then emotional stress moves into the second stage.

Stage 2– sthenic negative emotion. The second stage of emotional stress is characterized by extreme mobilization of all internal resources of the body, manifested in anger, anger, obsession and rage. If the body feels a lack of internal resource, then the third stage of emotional stress begins.

Stage 3 – asthenic negative emotion, expressed by a state of fear and anxiety, horror and melancholy, a feeling of hopelessness. At this stage, the body gives a signal of danger, indicating that all internal reserves have been exhausted and you need to look for other ways to achieve your goal, or abandon it, otherwise the fourth stage of emotional stress begins.

Stage 4 – neurosis. This stage of emotional stress, characterized by three main states: extreme excitement with rapid fatigue (neurasthenia), obsessive thoughts provoking experiences (psychasthenia) and obsessive expressed aggression, accompanied by screaming, the creation of conflict situations, combined with crying (hysteria).

Emotional stress, having reached its apogee, threatens not only with mental and neurotic disorders, but also causes a number of dangerous somatic diseases or seriously aggravates existing chronic diseases. The nervous, cardiovascular and digestive systems are primarily affected.

Knowing the consequences of emotional stress, you need to learn to manage this state and promptly relieve emotional stress before it reaches the dangerous fourth stage - neurosis.

How to relieve emotional stress?

If you feel that you are slowly turning into a “tangle of nerves,” then it’s time to relieve emotional tension. First of all, physical activity will help you, and you don’t have to be an athlete or torture yourself with grueling trips to the gym. A light morning jog or performing a special set of physical therapy is quite enough, by accustoming ourselves to which we will receive a sufficient dose of the “happiness hormone” endorphin, the action of which in the body will help reduce the state of emotional stress and prevent the development of emotional burnout syndrome, which people most often experience, are in a constant state of stress. Water perfectly relieves emotional stress, regardless of whether you take a contrast shower or choose the time to go to the pool. Walking helps relieve emotional stress; walks in the fresh air away from the city are especially good.

If you are ready to “explode” right at your workplace, then try to relax and lean back in your chair, remember the most pleasant moments of life, or dream about the upcoming vacation, distract yourself with any thoughts that are not related to the source of emotional stress.

Manage your time rationally, combining work and rest, and at home, after a difficult day at work, make the most of various relaxation techniques: meditation, yoga, arrange sessions of psycho-emotional relief for yourself accompanied by calm music, inhaling the aromas of mint, sandalwood, pine forest or lavender. Avoid conflict situations at home and in the work team, resolve work issues as they arise, without taking on the entire burden at the same time, rationally distributing it, look for other ways to solve certain work problems.

A state of emotional stress often deprives healthy sleep, thereby accelerating the development of the fourth stage of emotional stress - neurosis. If you experience difficulty falling asleep, frequent waking up at night, early awakening or shallow sleep that does not give you morning vigor, making it impossible to restore energy and strength, use decoctions of sedative medicinal plants to combat any manifestations of insomnia. Tea made from sage leaves, hawthorn and rose hips, oregano herb, chamomile flowers, mint, lemon balm, valerian, and motherwort herb will help relieve emotional stress and protect the cardiovascular system. If you don’t have time to prepare decoctions, take herbal preparations based on sedative herbs to restore quality sleep, maintain the functioning of the cardiovascular system, protect against depressive or hysterical neurosis, and prevent a malfunction of the autonomic nervous system, leading to the development of autonomic neurosis.

Preparations Valerian P and Motherwort P, which contain plant raw materials, the effect of which is enhanced by vitamin C, which has an antioxidant effect and increases the level of stress resistance, produced in an easy-to-take tablet form. Innovative preparations Motherwort P and Valerian P are produced using cryogenic grinding technology at ultra-low temperatures, which gives them a significant advantage over other herbal preparations produced using high-temperature processing of plant raw materials, which significantly reduces the medicinal properties of medicinal herbs, including when preparing infusions or decoctions.

Thanks to these advantages, the innovative drug Valerian P was awarded a gold medal at the Medicine and Health exhibition in Perm and the Penza Brand quality mark.

If you feel that emotional stress is growing, then the biologically active innovative complex Nervo-Vit, which has become one of 100 best products 2012, made using cryoprocessing, including a collection of the best sedative herbs, produced on the basis of blue cyanosis, the sedative effect of which is 10 times higher than that of valerian.

In addition, blue cyanosis is a powerful anxiolytic that helps relieve fear, anxiety, horror and melancholy, which are signs of the fourth stage of emotional stress. To achieve a faster anxiolytic and sedative effect of blue cyanosis in Nervo-Vit, motherwort and lemon balm are added, and a longer-lasting sedative effect is provided by valerian officinalis, which has the ability to prolong the effect of other sedative medicinal herbs when combined. The effect of plant components in Nervo-Vit is enhanced by vitamin C.

The innovative vitamin complex Apitonus P, produced on the basis of royal jelly (containing about 120 useful substances) and flower pollen (the richest source of enzyme complexes, essential and essential amino acids) will help relieve emotional stress, fatigue when performing complex mental tasks or muscle tension during high physical activity , macro- and microelements, vitamins of the main groups),

the action of which is enhanced by a powerful antioxidant complex: dihydroquercetin (a natural reference antioxidant obtained from the bark of coniferous trees), vitamin C and vitamin E, which protect our body from premature aging and prevent the occurrence of psychosomatic diseases.

For those who prefer traditional technologies for the production of herbal preparations, we recommend herbal remedies produced in the usual form of dragees - Dragee Sage P, Dragee Valerian P, Dragee Motherwort P and dragees of the “Evening” series: Dragees of the “Evening” series, which include the collection sedative medicinal herbs: Dragee Evening VHM (valerian, hops, mint), Dragee Evening Plus (valerian and motherwort) and Dragee Evening Forte (valerian, hops, lemon balm, mint).

An excellent way to relieve emotional tension is sexual arousal, which helps to divert accumulated negativity into another direction, reduce accumulated irritation and unpleasant emotions received during the day. However, the action of the hormone and cortisol (stress hormones) in the body blocks the production of male (testosterone) and female (progesterone) hormones, which causes a decrease in potency in men and develops frigidity in women. The biologically active Eromax complex, containing drone brood (a donor of entomological prohormones: testosteroids, progesterone, estradiol), vitamin B6 (participating in the synthesis of female sex hormones), Leuzea safflower powder and ginseng root ( adaptogens, which are biostimulants and general tonics), bee pollen (increases the function of the adrenal cortex, stress resistance, normalizes blood pressure, maintains high mental and physical performance), horny weed extract (has antioxidant and nootropic effects, increases potency and sexual desire), zinc citrate ( reduces irritability, has a beneficial effect on the psycho-emotional background) and L-arginine (a protein-forming amino acid that improves the frequency and intensity of orgasms, increases mood, activity and endurance).

Exercise “Flying high into the sky”

Sit in a comfortable position. Close your eyes and listen to my voice. Breathe slowly and easily. Imagine that you are in a fragrant summer meadow. Above you is the warm summer sun and high blue sky. You feel absolutely calm and happy. High in the sky you see a bird soaring in the air. This is a large eagle with smooth and shiny feathers. The bird soars freely in the sky, its wings spread to the sides. From time to time she slowly flaps her wings. You hear the sound of wings energetically cutting through the air. Now let each of you imagine that he is a bird. Imagine that you are slowly soaring, floating in the air and your wings are outstretched to the sides, your wings are cutting through the air. Enjoy the freedom and wonderful feeling of floating in the air. Now, slowly flapping your wings, approach the ground. Now you are already on earth. Open your eyes. You feel well rested, you have a cheerful mood and a wonderful feeling of flight that will last throughout the day.”

Autogenic training makes it possible to master emotions, develop will, attention, forms the habit of introspection and self-report, and increases the stability and lability of higher nervous activity. AT is used by high school students and adults.

Autogenic training includes two stages - lower and higher.

The first stage consists of 6 exercises affecting autonomic functions:

Exercise “Heaviness” - maximum muscle relaxation. Muscle relaxation is practiced through the figurative representation of the developing feeling of heaviness in the right hand, then the left hand, then in the right leg, then in the left leg and torso;

Exercise “Warmth” - voluntary expansion of blood vessels in the same sequence, achieving a feeling of warmth;

Exercise “Heart” - regulation of heartbeat rhythm;

Exercise “Breathing” - regulation and normalization of breathing;

Exercise “Warmth in the solar plexus” - inducing a feeling of warmth in the abdominal area;

Exercise “Coolness in the forehead” - the use of sensory representations of coolness, a breeze refreshing the head.

The second stage is meditative exercises that affect mental functions such as attention, imagination, thinking, will, emotions. You can start them only after you have mastered the exercises of the first stage and the sensations evoked in all six exercises are achieved quickly (about 30-40 seconds).

They begin to practice the exercises in a lying position (on their back, arms slightly bent at the elbow joints, legs are positioned freely and do not touch each other); in the future, it is advisable to perform them while sitting in a comfortable position. They are practiced in conditions of complete peace, solitude, and without haste.

A trained person is able to easily ignore all kinds of interference while performing exercises in any conditions. Practice shows that exercises are learned faster and more effectively when using tape recording of text with a sequence of actions.

Mudra is a special position of the fingers in accordance with certain rules. Knowledge about mudras comes from time immemorial and has always been used in yogic and spiritual practices as an accessible way to heal the body and achieve a special state. It is used in working with students of any age and adults.

It is better to find a secluded place for studying, but this is not a prerequisite. Mudras are gestures, so they can be performed at any time and anywhere, best done while sitting. A prerequisite is that your back is straight. The most favorable time is morning or evening. You should not do mudras immediately after eating; you can start practicing no earlier than an hour later. The best option: perform mudras twice a day. As you master the practice, the duration of performing the mudra increases from three minutes at the beginning to thirty minutes when you gain stable skills. Most mudras give an immediate effect - you will immediately feel a surge of strength, clarity of mind, and peace. If you are faced with more serious problems, then discipline and perseverance will be required. The mudras you choose will need to be practiced for several weeks before you feel a deep change in yourself that will eliminate the problem that is tormenting you.

This mudra is one of the most important. Relieves emotional stress, anxiety, restlessness, melancholy, sadness, melancholy and depression. Improves thinking, activates memory, concentrates potential.

Execution technique: forefinger Easily connects to the pad of the thumb. The remaining three fingers are straightened (not tense). Performed with both hands at the same time.

Used for discomfort in the heart area, anxiety and melancholy.

Method of execution: bend the index finger so that it touches the base of the thumb with the pad of the terminal phalanx. At the same time, we fold the middle, ring and thumb fingers with pads, the little finger remains straight. Performed with both hands at the same time.

Performing this mudra equalizes the energy potential of the entire body and helps strengthen its vitality. Increases performance, gives vigor, endurance, and improves overall well-being.

Method of execution: pads of the ring finger, little finger and thumb are connected together, and the remaining ones are freely straightened. Performed with both hands at the same time.

With severe mental stress, you can perform 20-30 squats or 15-20 jumping jacks. This method widely used by both athletes and artists before important performances. Can be used with students of any age.

Participants are asked to sit comfortably, relax and close their eyes. They are given the following instructions: “Imagine that inside you, at chest level, a bright lamp covered with a lampshade is burning. When the light comes down, you feel warm, calm and comfortable. But sometimes, when we start to get nervous, the lampshade turns upside down. The harsh light hits our eyes, blinds us, it becomes hot and uncomfortable.

Imagine this situation. But we have the power to fix it. Imagine how the lampshade slowly and smoothly turns down and returns to its normal position. The blinding light disappears, you feel warm, cozy and comfortable again. »

Prevention of emotional stress

1. Breakdown and reduction strategy. Concentrate your attention on the small details of any matter or situation that is important to you, and distance yourself from the significance of the result. “It is impossible to eat the whole elephant at once, but it is possible in parts and gradually.” Concentrating on particulars and small details makes the whole situation not so significant as to be very emotional. At the same time, of course, it is useful to remember the main and overall goal so as not to get confused in the details. The strategy of breaking down and reducing allows you to shift your attention, which helps reduce the level of emotional stress.

2. Comparing a situation or any activity with something larger, more important. Decrease in importance. “It’s all nonsense compared to the world revolution.” This is what the revolutionaries said and steadfastly endured the hardships and deprivations of the revolutionary struggle. In everyday life, you can reason like this: “The project that I am worried about is much smaller compared to the projects of the entire organization.”

3. Establishing certainty. Anxiety often occurs when there is not enough information to make a decision. Get the information you need, find necessary resources to eliminate uncertainty. “Knowledge is power” and calmness, if there is an understanding of the situation, prediction of the result, possible options for action.

4. Simulation of a set of acceptable results. Calculate all possible results of an activity or resolution of a situation. Find the positive aspects in them. Some options will suit you more, some less, but in any case, it is better to be prepared for different options, and at the same time know how to make the most of each result obtained.

5. Postponing for a while (if possible) making a decision, resolving the situation. The possibility of delay relieves emotional stress, allows you to be distracted, redirect attention, and removes nervousness caused by the need to act quickly.

6. Physical activity. Emotional stress subsides with intense swimming, visiting a bathhouse, or running. Any physical activity balances emotions and makes them more stable.

7. Written recording of the situation and causes of emotional experience. It can be difficult to reflect your condition on paper, however, this effective method reduction of emotional experience. What is in the head in the form of images, sounds, sensations is not formalized verbally, there is no exact name for it. By describing your condition on paper, you will clearly formulate what you have at the moment. Awareness and formulation of a problem situation reduces the level of its emotional experience.

8. Humor and working with negative emotions. Anything that becomes funny ceases to be dangerous. Humor is contagious, and cheerful communication brings you closer and helps you move through life easily, laughing, celebrating every day, creating positive emotions for yourself. It is useful to know anecdotes and aphorisms that are relevant to life events that are relevant to you. And not just know, but tie them to life situations.

Nervous tension. Symptoms, stages and how to relieve.

How to relieve nervous tension and stress

Nervous and mental tension, symptoms, stages and how to relieve nervous tension in its various stages, what you need to know, treatment.

Good afternoon everyone! Let's talk about nervous tension. Tension that arises as a result of various psycho-emotional stress, whether it is solving a problem or experience.

It is very important for anyone to learn to recognize this or that tension in time and relieve it in time. Know how and what to do in a situation of mild or severe tension, which can easily turn into neurosis. First of all, this is our health, both mental and, of course, physical. Everything is nearby.

How to relieve tension, what methods and what stages of tension there are. In order to control your emotions, manage them and promptly catch yourself when tension arises, you need to know yourself well and your individual characteristics. Only this will allow you to react and switch positively and correctly. And of course, this will require some strength and energy from you.

I will write in my own words, without any scientific expressions, it will be easier for me and I think more understandable for you.

1) Light tension. Which occurs quite often. We can experience such tension many times during the day. It arises as a result of various reasons, ranging from ordinary disappointment in something; irritation; displeasure, something not so significant; a not very disturbing, unpleasant memory of something; excitement when meeting some person who evokes in us not the best feelings.

And even when meeting someone we like, something may bother us. In this case, light tension can even flow into stronger ones.

But now about the slight tension that arises as a result of something unpleasant, but not significant for us. Have you noticed, felt this tension in your head (body), how can you relieve it?

Such tension is relieved quite easily, almost always we ourselves do it unconsciously - we were distracted by something that made us switch our attention and, unnoticed by ourselves, the tension and the very reason for its occurrence remain outside our head, without images and thought processes.

Here I think there is no need for unnecessary words, it was just important to switch your attention. And since the problem was minor, it was not difficult for us to do this.

But there was another possible development of the situation. You focused your attention on this unpleasant moment. We got hooked mentally and began to scroll through the negative in our heads, perhaps looking for an answer or simply analyzing. But this situation is unpleasant for you, which means that by holding onto it, even a minor unpleasantness, you gradually, mentally drawing it in images and seeing some kind of internal dialogue with yourself, gradually increase the tension.

Often this can happen when a person, while simultaneously doing something, gets distracted, deliberately forgets himself, but at the same time retains the negative inside himself, in the images and feelings that he experienced then and began to experience now. At this moment it was best to stop and let go of all this nonsense. necessary information in my head, but it didn’t work out. As a result, consciously or not, you have entered a state of heightened tension.

2) Increased voltage. Tension that noticeably takes away our strength. After some time, we will feel a decrease in energy, even weakness and, very possibly, unpleasant sensations in the head. Such tension arises during a significant emotional experience, or if a person is in a state of thought process over solving some problem that is important to him, solves some problems he needs, or is in a mental search for something.

In principle, this is a normal state in which we all find ourselves from time to time. Especially those people who are involved in business, politics and many others, who are in constant search, make some important decisions, etc. Yes, this is not the most beneficial tension in terms of health, but it does not become obsessive.

A person realizing that he is tired and needs to rest can quite collect his thoughts, let go of the problem and relax. Or, if it was some kind of trouble, it’s enough to calmly push it out of your head by getting busy and switching your attention to some pleasant or demanding activity.

You may have to make some efforts on yourself, but it is important that this state is controlled and, with everything else, it is very well suited for working on yourself, searching and analyzing yourself.

The main thing here is that you need to understand for yourself, determine the point when you begin to feel significant fatigue and, regardless of whether the solution to a problem is positive or not, let it go for a while and give your brain a rest. It is always easier to find a solution with a fresh mind. And problems and troubles don’t look so scary if you step back a little and let them go.

Many people do not know how to stop in time and continue to search for a solution or replay the problem, hoping to still solve the problem for themselves, to find an answer, in order, first of all, to calm themselves down - and thereby only bring themselves into a state of strong tension. But not only does strong, exhausting tension arise, but also obsessive thoughts. The problem simply won’t get out of your head, even if you try very hard to switch to something, keep yourself busy and thereby get distracted.

3) Severe nervous tension and obsessive thoughts. This condition not only has a strong negative impact on the human psyche, but also on the entire body as a whole. The nervous system is literally exhausted. And the longer this state continues, the more difficult it is to get out of it. The body weakens, severe, both physical and mental fatigue appears, and the possibility arises depressed condition.

Moreover, the more persistently and quickly you try to solve the problem, because you really want to calm down as quickly as possible, the faster and more you exhaust yourself. In this state, it is difficult to concentrate on work, concentrate and remember something.

In this state, we are not able to solve and look at the problem constructively and correctly. This is because, no matter how smart you think you are, your intellectual abilities in this obsessive and nervous state are significantly reduced. By the way, a person may not perceive this consciously and think within himself that he is acting and thinking correctly. Plus to all this, huge psycho-emotional fatigue.

I think you have noticed that in different states, looking at the same problem, we approach it differently. If you are fed up with something, you are exhausted and instinctively let go of the problem, you were able to do it, then having returned to it, for example, the next day, it does not seem to be such a problem for you. And the solution, as a rule, is found quite quickly, and without much stress or thinking.

If the obsessive state continues long enough, the person becomes very sensitive to any, even minor, stress and desperately, nervously reacts to the most trivial troubles and problems. Real neurosis.

How to relieve tension

And now about how to relieve nervous tension and get rid of obsessive thoughts before it comes to neurosis.

And so, how can we get out of this very unpleasant and harmful state for us? To begin with, the most important thing is to understand for yourself that it is hardly possible to solve the problem because of which you have brought yourself to this state.

Plus, even after finding a suitable answer, thoughts about the problem itself will not allow you to calm down, and the solution itself will still seem dubious. Therefore, first of all, it is necessary to relieve tension. Already understanding this will give you the opportunity to more easily perceive the current situation.

Now you need to focus on something else. The best thing to do in this case is to do what you love, exactly what evokes positive emotions in you. At the same time, negativity and obsessive thoughts will continue to linger in your head.

And here is the most main point- do not resist obsessive thoughts if they do not go away and allow them to be, while at the same time calmly ignore them without analyzing them.

Any disturbing, obsessive thoughts, if you try not to think about them, will overcome you even more and more strongly. By trying to argue or get rid of them, you provoke a fight and thereby only increase internal tension.

You can observe your thoughts, but without trying to get rid of them as soon as possible, let everything go naturally. Without conflicting with them, these thoughts will gradually dissolve on their own.

As a result, without thinking, without struggling with yourself and without looking for a solution to the problem, little by little everything bad will lose its power, and positive emotions, which you will gradually begin to experience from doing what you like, to gain strength. It will take time, and depending on the strength and duration of the obsessive state, less or more. But this is a great way to get out of this state.

If possible, you can take a contrast shower; it relieves nervous tension and unpleasant symptoms of stress, read what and how in the article “ How to temper yourself correctly". Or go to the pool, be physically active, swimming and the water itself is what you need.

Such activities will also help very well, even if they are not entirely to your taste, such as drawing, knitting, wood carving, etc. It is important that this does not require a lot of mental process from you. When you draw, you draw calmly, easily, and don’t try too hard, so that everything turns out well. As it turns out, so be it.

Just like in school during lessons, with diligence and passion, but without unnecessary temperamental emotions and without twisting your tongue to one side from effort. Although it’s possible that some people tried very, very hard at school. This is not necessary now, another time. We took up wood carving or embroidery, the same thing.

These activities are methodical, calm the brain well and do not require excessive mental activity. Unless you are like the great Surikov and paint a picture for the Tretyakov Gallery.

Another effective way to get out of nervous tension and obsessive states is similar to the previous one. Smoothly shift your attention to some other problem, the solution of which is just as important for you, but less hectic and requires, rather than emotional costs, but some kind of action.

You will need some willpower and that negative energy accumulated in the process of searching for a solution to the first problem. And even somewhere there is anger. It is important to try to solve this problem with passion, searching for and working on the best solution to it.

Your thought process will again take your energy, but the most important thing here is that you relieve the severity of that first negative situation that led you to an obsessive state and thereby, without concentrating on it, gradually free your mind from obsessive thoughts.

That is, by using the energy of strong tension in solving another problem, you remove yourself from an obsessive state, and this in itself, although costly in terms of energy, will calm the inflamed brain. And the very solution to this second problem will give you positive energy.

But again, always remember that whatever you do, if obsessive thoughts do not recede, you do not fight them in any way. This way you learn to live when there are some such thoughts and when they are not, you simply do not run from them. Gradually, your perception towards them will change from hostile to calm and you will no longer be afraid of their appearance and these thoughts themselves, anxiety will go away and they will stop putting pressure on you.

Friends, if you feel that you have found yourself in such a state of mental tension, and at the same time you have not been able to solve some of your problems, find an answer, it would be 100% correct to refuse to further solve it.

Leave it for later, give your heated thinking the opportunity to rest and cool down. Better yet, “sleep” with her. Morning is wiser than evening, this is a very smart and useful expression. You will be able to look at the problem that bothers you a little from the outside and with a rested, cool brain.

Sometimes you need to step back from a problem altogether, allow yourself to leave it unresolved in order to then clearly see its real essence, whether it is really important to you. It often happens that the problem was not so important that it would be worth bothering and worrying about it so much. At the same time, this break and fresh look will allow you to see new options and possibilities for solving it.

And in order to cope with a nervous state most effectively and easily, you can learn something interesting and useful for yourself, and also learn to change some old beliefs that are interfering with you, learn how to think positively, About how to get rid of irritation, do a reassessment of values, find out how it happens awareness of the problem and understand how and what it is working with the subconscious.

There are excellent trainings and books for this, effective techniques and methods of relaxation - you can familiarize yourself with some of them and download them for free and without registration in my library, which is still small, like my website. And in order not to miss updates on this topic, you can subscribe to the newsletter.

Nervous state and tension. Lastly.

Listen less to different words. Some evil tongues can say something concerning you that can be very unpleasant for you, insults, or tell you all sorts of nasty things that are not necessarily true, for example, your husband or wife is cheating on you.

Without thinking, you rush headlong into your experiences, without even really knowing whether it’s true or not. Instead, talk to her (him) first and then draw your conclusions.

There are enough envious and dirty people in the world, so be independent from the insulting words of some, and approach the gossip of others more intelligently. Think first of all about your health, because life will still continue even after the black streak, there will definitely be a bright, blue stripe.

A story about an ostrich. I’ll tell you right away, friends, don’t connect this story about an ostrich with what I wrote above, it’s just for your mood. Although there are some things worth paying attention to...

The ostrich is not a stupid bird; when danger arises, it hides its head in the ground. For what? Why should he take all the problems into his head? He thinks that no matter what happens, it cannot be avoided, but I won’t worry.

Just think, your ass will remain on the surface. Well, it’s better to accept all problems with your ass than with your head, the head is still more important. And the ass. Well, what could happen to her? Yes, there’s nothing wrong with that.

Almost as soon as he hides his head in the ground and rests, he doesn’t see anything, he doesn’t see what’s happening to his ass. And if the problem is not visible, then there is no problem.

Well, if, nevertheless, such a one appears in the form of a masochistic elephant, what can you do, the main thing is that the head is in the sand - it relaxes, the problem has been taken over by the ass, it is no stranger to it, that is why it is an ass to look for adventures on itself, and there is peace in the head, no tension and everything is great.

The main thing is that the relatives do not see the problem that has arisen, otherwise you will then explain what’s what - the head, the ass, the elephant.

Sincerely, Andrey Russkikh

P.S. Read more about obsessive states and thoughts, their treatment, here ( link)