Content

The concept and nature of stress
Causes and sources of stress
Organizational factors
Personal factors

Ways to get out of stress

Conclusion

1. The concept and nature of stress
The word "stress" in translation from English means "tension". This term was introduced into scientific circulation in 1936 by the outstanding Canadian physiologist Hans Selye (b. 1907), who developed the general concept of stress as an adaptive response of the body to the impact of extreme factors (stressogens). The usual popularity of both the concept itself and its leading concept is apparently explained by the fact that with its help many phenomena of our ordinary, everyday life are easily found: reactions to emerging difficulties, conflict situations, unexpected events, etc.
By classical definition G. Selye, stress is a non-specific response of the organism to any requirement presented to it, and this response is the tension of the organism, aimed at overcoming the difficulties that arise and adapting to increased requirements.
The term "non-specific" in this case denotes that which is common to all adaptive reactions of the organism. In the cold, for example, we try to move more to increase the amount of heat generated by the body, and the blood vessels on the surface of the skin narrow, reducing heat transfer. On a hot summer day, the body, on the contrary, reflexively releases sweat, increasing heat transfer, etc. These reactions are specific, responding to specific requirements. environment to the body. But in any case, you need to adapt to the environment, restore a normal state. The general need for restructuring the body, adapting to any external influence - this is the essence of stress. It does not matter whether the situation we are faced with is pleasant or unpleasant. Oddly enough, but cold, heat, sadness, joy, drugs cause, according to G. Selye, the same biochemical changes in the body. Something similar exists in our electrical household appliances: a refrigerator, a heater, a lamp, a bell change the physical environment in different ways (cold, heat, light, sound), but their work is due to a single factor - electricity. Similarly, the stress effect of external influences does not depend on the type of specific adaptive responses to them. The essence of these answers is the same.
G. Selye sees three phases in the dynamics of stress response:
1) an anxiety reaction, manifested in the urgent mobilization of the body's defenses and resources;
2) the phase of resistance, which allows the body to successfully cope with the effects that caused stress;
3) the phase of exhaustion, if too long and too intense struggle leads to a decrease in the adaptive capabilities of the organism and its ability to resist various diseases.
Stress is basically unavoidable. For their nature is reflex. It is an automatic reaction of the body to difficult or unfavorable situations. Such reactions are the mechanisms of natural biological protection of a person, a purely natural way of adapting to a changing environment. To destroy them means to extinguish life in a person, to make him insensible to external stimuli.
As the founder of the doctrine of stress G. Selye emphasized, stress is an indispensable component of life. It can not only lower, but also increase the body's resistance to negative factors. To separate these polar functions of stress, Selye proposed to distinguish between “stress” itself, as a mechanism necessary for the body to overcome adverse external influences, and “distress”, as a state that is certainly harmful to health. (The word "distress" can be translated as "exhaustion", "unhappiness".)
Thus, stress is a tension that mobilizes and activates the body to fight the source of negative emotions. Distress is an excessive stress that reduces the body's ability to adequately respond to the demands of the external environment.
At the same time, it would be a mistake to unambiguously associate distress with the manifestation of a person's negative emotions, and declare all positive emotions to be protection against it. It also happens differently. Any emotional shake-up of a person is a stressor (a source of stress). The body's resistance to adverse external influences increases due to the resulting stress! The mechanisms of stress are designed to ensure the body's resistance. Distress occurs when these mechanisms are not effective enough. Or when they “deplete their resource” with a long and intense stressful effect on a person.
Thus, the state of distress actually corresponds to the third of the stress response phases identified by G. Selye. It is with her that we must fight, or rather, try to prevent the transition of stress into distress. Stress itself is a completely normal reaction.\

2. Causes and sources of stress
The list of causes of stress is endless. International conflicts, instability of the political situation in the country, and socio-economic crises can act as stressors.
Organizational factors
A significant part of the factors provoking their stress is related to the performance of our professional duties. The authors of the popular manual on the basics of management identify organizational factors that can cause stress:

overload or too little workload;

The employee was simply assigned an inordinate number of tasks or an unreasonable level of output for a given period of time. In this case, there is usually anxiety, frustration (a feeling of collapse), as well as a feeling of hopelessness and material loss. However, underloading can cause exactly the same feelings. A worker who does not get a job that matches his abilities usually feels uneasy about his value and position in social structure organization and feels clearly unrewarded.

conflict of roles (occurs if the employee is presented with conflicting requirements);

Role conflict occurs when conflicting demands are placed on an employee. For example, a salesperson may be instructed to immediately respond to customer requests, but when seen talking to a customer, they are told to remember to fill the shelves with merchandise.

uncertainty of roles (the employee is not sure what is expected of him);
uninteresting work (a survey of 2,000 male workers in 23 occupations showed that those who have more than interesting work, show less anxiety and are less prone to physical ailments than those engaged in work that is not interesting for them);
poor physical conditions (noise, cold, etc.);
wrong balance between authority and responsibility;
poor communication channels in the organization, etc.

Organizational and personal factors
Another group of stress factors could be called organizational and personal, since they express a person's subjective-anxious attitude to his professional activity. German psychologists W. Siegert and L. Lang identify several typical “fears” of workers:

fear of not being able to do the job;
fear of making a mistake;
fear of being bypassed by others;
fear of losing a job;

3. Ways to get out of stress
The best way to get rid of protracted stress is to completely resolve the conflict, resolve differences, and make peace. If this is not possible, you should logically reassess the significance of the conflict, for example, look for excuses for your offender. There are various ways to reduce the significance of the conflict. The first of them can be characterized by the word "but". Its essence is to be able to benefit, something positive even from failure. The second method of reassurance is to prove to yourself that "it could have been worse." Comparing one's own hardships with someone else's even greater grief ("and the other is much worse") allows you to steadfastly and calmly respond to failure. An interesting way of calming down like "green grapes": like a fox from a fable, telling yourself that "what you just unsuccessfully strived for is not as good as it seemed, and therefore I do not need it."
One of better ways soothing is communication with a loved one, when you can, firstly, as they say, "pour out your soul", i.e. defuse the focus of excitation; secondly, switch to an interesting topic; Thirdly, to jointly find a way to happy resolution conflict, or at least reduce its significance.
When a person speaks out, his excitement decreases, and at this moment there is an opportunity to explain something to him, to calm him down, to direct him. The need to defuse emotional tension in movement is sometimes manifested in the fact that a person rushes around the room, tears something. In order to quickly normalize your condition after troubles, it is useful to give yourself increased physical activity.
An important way to relieve mental stress is to activate a sense of humor. The essence of a sense of humor is not to see and feel the comic where it is, but to perceive as comic what pretends to be serious, i.e. be able to treat something exciting as unimportant and unworthy of serious attention, be able to smile or laugh in a difficult situation. Laughter leads to a drop in anxiety; when a person laughs, his muscles are less tense (relaxation) and his heartbeat is normal.
Here are some ways to deal with stress:
relaxation;
concentration;
autoregulation of breathing.

3.1. Relaxation.
The automatic alarm reaction consists of three successive phases (according to the theory of G. Selye):
- momentum;
- stress;
- adaptation
In other words, if stress sets in, then soon the stressful state subsides - the person somehow calms down. If adaptation is disturbed (or absent at all), then some psychosomatic diseases or disorders may occur.
Therefore, if a person wants to direct his efforts to maintaining health, then he must consciously respond to a stressful impulse with relaxation. With the help of this type of active defense, a person is able to intervene in any of the three phases of stress. Thus, it can interfere with the impact of a stress impulse, delay it, or (if a stressful situation has not yet occurred) reduce stress, thereby preventing psychosomatic disorders in the body.
By activating the activity of the nervous system, relaxation regulates mood and the degree of mental excitation, allows you to weaken or relieve mental and muscle tension caused by stress.
So what is relaxation?
Relaxation is a method by which you can partially or completely get rid of physical or mental stress. Relaxation is a very useful method, because it is quite easy to master - it does not require special education and even a natural gift. But there is one indispensable condition - motivation, i.e. everyone needs to know why he wants to learn relaxation.
Relaxation methods must be mastered in advance so that at a critical moment one can easily resist irritation and mental fatigue. With regular practice, relaxation exercises will gradually become a habit, will be associated with pleasant experiences, although in order to master them, you need perseverance and patience.
Most of us are already so accustomed to mental and muscular tension that we perceive it as a natural state, without even realizing how harmful it is. It should be clearly understood that, having mastered relaxation, one can learn to regulate this tension, suspend and relax at will, at will.
So, it is desirable to perform relaxation exercises in a separate room, without prying eyes. The purpose of the exercises is to completely relax the muscles. Complete muscle relaxation has a positive effect on the psyche and reduces mental balance. Mental autorelaxation can cause a state of "ideological emptiness". This means a momentary disruption of mental and mental connections with the outside world, which gives the necessary rest to the brain. Here we must be careful not to overdo it with renunciation of the world.
To start the exercises, you need to take the starting position: lying on your back, legs apart, feet turned toes outward, hands lie freely along the body (palms up). The head is slightly thrown back. The whole body is relaxed, the eyes are closed, breathing through the nose.

3.2. Concentration.
The inability to concentrate is a factor closely related to stress. For example, most working women at home perform three functions: housewife, spouse and mother. Each of these functions requires a woman's concentration, utmost attention and, of course, full dedication. There is a lot of unfocusedness. Each of these three functions causes a number of impulses that divert the woman's attention from the current activity and can cause a stressful situation. This tearing apart from day to day leads eventually to exhaustion, mainly mental. In this case, concentration exercises are simply irreplaceable. They can be performed anywhere and anytime during the day. To begin with, it is advisable to study at home: early in the morning, before leaving for work (study), or in the evening, before going to bed, or - even better - immediately after returning home.
So, we will designate an approximate order of performance of concentration exercises.
Try to ensure that there are no spectators in the room where you intend to practice.
Sit on a stool or regular chair - only sideways to the back so as not to lean on it. In no case should the chair be with a soft seat, otherwise the effectiveness of the exercise will decrease. Sit as comfortably as possible so that you can remain still for a certain amount of time.
Place your hands freely on your knees, close your eyes (they should be closed until the end of the exercise so that attention is not distracted by foreign objects - no visual information).
Breathe through your nose calmly, not tensely. Try to focus only on the fact that the air you breathe in is colder than the air you breathe out.
And now two options for concentration exercises:
a) concentration on the account.
Mentally slowly count from 1 to 10 and focus on this me
etc.................

AT modern world almost everyone is stressed. There are many reasons for such a state of affairs. You always need to respond correctly to what is happening to you, find a way out of stress and not succumb to the negative influence of the environment.

There are several signs of stress:

• memory impairment;
• lack of sense of humor;
• loss of taste for food;
• increased excitability;
• fatigue often occurs;
• frequent headaches;
• an inferiority complex arises;
• feeling of disrespect for oneself;
• constant conflicts.

If you have several of these signs, and do not want to turn to a professional for help, then you can go the other way and find ways to deal with stress on your own.

May provoke serious problems with health: decreased immunity, increased blood pressure, etc.

Ways to deal with stress

Using methods of dealing with it in everyday life, undesirable consequences can be avoided.

Eat right

In order for the body to receive more of the hormone of happiness - serotonin, eat almonds, chocolate and more bananas, this will minimize the effects of stress.

Healthy sleep

During overwork, it is difficult for the body to cope with fatigue, so proper sleep is very important. If you find it hard to fall asleep, turn on calm, quiet music or brew herbal tea.

Pets

Studies show that people who have pets are less prone to chronic stress.

Relaxation

Human psychology is designed in such a way that during stressful situations we want to relax all day long lying on the couch watching TV and not getting up anywhere. However, psychologists say that you need to relax actively. A trip to the sea or a vacation with family in nature will relieve you of stressful tension.

Yoga and breathing exercises

These methods will help to relax to the maximum, concentrating on internal sensations. And yoga classes will relieve heaviness in the muscles and strengthen them.

Communication with children and loved ones

Shopping and personal care

Women are very fond of these methods of relieving stress. Shopping for things and visiting beauty salons or SPA-salons will bring a lot of pleasure and help to relax.

go in for sports

It will help in the fight against stress, overexertion and in maintaining good health. Extreme sports can also relieve stress.

Color therapy and aromatherapy

Jasmine, cypress and lavender oils are good for calming the nervous system. The psychology of color perception is also very important. Red color gives the body a surge of strength, thereby stimulating nervous system. White, green and Blue colour has a calming effect on the nervous system and fights stress well.

smile more often

A person is less susceptible to the effects of stress if he fully enjoys life. Even the people you meet along the way will react positively to you.

positive attitude

Look at the world with positivity and optimism, this will make it easier to experience negative moments in life.

New impressions

Most often, stress occurs with a monotonous and monotonous lifestyle. To make life more interesting, and you get the maximum of new experiences, visit water parks, museums, exhibitions, go to theaters and cinemas more often.

Relaxation

This method perfectly activates the nervous system and regulates psychological arousal and mood, allowing you to relieve muscle and psychological tension caused by stress.

Several physical exercises

1. Lying on your stomach, bend your spine well, raising your head and hips as high as possible. Stay in this position for 1 minute and breathe slowly.
2. Sitting on your heels, and grabbing them with your hands, lift your pelvis forward and up. Stay in this position for 2-3 minutes. Breathing should be slow and deep. Then slowly return to the starting position on your heels.
3. Lying on your back, put your legs behind your head. Heels should be together, legs straight, and pull socks to the floor. Hold for 5 minutes and lower yourself slowly to the floor, relaxing your whole body.
4. Lie on your back with your legs raised to 90°, slowly lift your torso off the floor, grabbing your back with your hands and leaning on your elbows. Place your chin on your chest and remember to breathe deeply and slowly.

Other ways to relieve stress

Tonic or relaxing baths will help relieve the overall stress of the body. You need to lie in the bath calmly, putting a towel under your head and relaxing your muscles. The heart area and neck should be under water. After this procedure, lie down or sit for about an hour.

In stressful situations, people often blame themselves or someone else, such is human psychology, but this should not be done. Remember, any situation is fixable. Ask loved ones to help you. Try to understand the reasons for what happened and reconsider your attitude to what happened so that this does not happen again in the future.

The psychology of experiencing is such that if you do not get rid of it, then stressful tension and further aggravation of stress are guaranteed to you. So try to be less distracted by various failures and devote more time to yourself, your family, relatives and friends. Know how to relax, be outdoors more often, and no stress can spoil your health and your life.

Lecture No. 11

Stress and ways out of a stressful situation

1. The concept of stress and stressors, general adaptation syndrome

2. External and internal manifestations of the stress response

3. Stages of stress, signs of the third stage.

4. What causes stress.

5. Factors influencing the course of the stress reaction.

6. Ways to get out of stress

1. Concept of stress and stressors, general adaptation syndrome

What is stress? To answer this question, let us turn to the history of the discovery of this phenomenon.

The discoverer of stress is the Canadian physician Hans Selye.

· Hoping to find a new sex hormone, Selye injected rats with an extract of the hormone contained in the ovary. As a result of this, he observed three phenomena: an increase in the adrenal cortex,

shrinkage of the thymus gland (which contains disease-fighting white blood cells)

Bleeding ulcers of the gastrointestinal tract. None of the known hormones caused such symptoms, and Selye was delighted: "At 28 years old, I may be standing in the way of discovering a new hormone."

But soon his joy was replaced by disappointment. When he injected other drugs into rats, observing the same phenomena, he came to the conclusion that all this, unfortunately, was not the result of the action of a new hormone.

“All my hopes of finding a new hormone were dashed. The time and materials devoted to this study were wasted (...). I was so upset that for several days I could not work at all. I just sat in the Laboratory and thought... And this period of deep reflection turned out to be decisive in all my future work. As I went over and over again in my mind the results of my ill-fated experiment and its possible explanations, the thought suddenly occurred to me that they could also be viewed from a different angle. . If there is such a thing as a universal reaction of the body to various harmful stimuli ... then the overall significance of this syndrome for medicine will be enormous!

To make sure of his conclusions, Selye studied the response of animals to other stressors, such as

1. electric shock,

2. injury due to surgery

3. various mechanical means that limit the activity of animals.

He noticed that they also had the same physiological effect.

Indeed, the body's adaptive response to a stressor turned out to be so similar (like an alarm that sounds the same no matter what thief broke into the room) that he called it General Adaptation Syndrome (GAS).

Thus G. Selye introduced the following concepts

concept stress and stressor

Translated from English, stress is pressure, pressure, tension. According to G. Selye,

Þ stress there is a non-specific (i.e., the same for various influences) response of the organism to any requirement presented to it, which helps it to adapt to the difficulty that has arisen, to cope with it.

There are other definitions:

Stress is a state of excessively strong and prolonged psychological stress that occurs in a person when his nervous system receives an emotional overload.

The most widely used definition is:

Stress- this is a stressful state of the human body, both physical and mental.

Any surprise that disrupts the usual course of life can be a cause of stress. At the same time, as G. Selye notes, it does not matter whether the situation we are faced with is pleasant or unpleasant. What matters is the intensity of the need for adjustment or adaptation. As

example the scientist cites an exciting situation: a mother, who was informed of the death of her only son in battle, experiences a terrible mental shock. If many years later it turns out that the message was false and the son unexpectedly enters the room unharmed, she will feel the greatest joy.

The specific results of the two events - grief and joy - are completely different, even opposite, but their stressful effect is non-specific requirement to adapt to a new situation- may be the same.

stressor - this is any effect on the human body that goes beyond the optimal intensity zone, in other words, it is any effect that is too strong.

Stress is the result of a stressor.

On the psychological level it manifests itself in a state of psychological tension, at the physiological level it manifests itself in the so-called general adaptation syndrome (GAS)

Nonspecific, since different stressors (whether it is overheating of the body or an overabundance of incoming information) cause the same reaction of the body.

2. External and internal manifestations of the stress response

OSA manifests itself in a complex of sthenic reactions

1) the release of adrenaline or norepinephrine into the blood. These hormones act as powerful stimulants.

ü They speed up reflexes;

ü increase the heart rate;

ü increase pressure;

ü increase blood sugar levels (blood sugar is the main source of energy for cells)

ü speed up the metabolism;

2) the activity of the digestive system is reduced, which allows you to direct excess blood from the stomach to the lungs and muscles.

3) Thyroid hormones enter the bloodstream, which intensify the metabolism, increasing the rate of utilization of sugar in the blood.

Outwardly it appears

in rapid breathing;

blanching of the skin (or vice versa redness);

dry mouth;

tremor (trembling);

pupil dilation;

increased sweating;

(Note that I just listed outward signs of a stress response.)

Let us return again to G. Selye. Having discovered the phenomenon of the body's nonspecific response to various stressors, Selye asked himself the question of how the body's response to a stressor changes over time?

As a result of his research, he came to the following conclusion:

3. Stages of stress.

The body's response to a stressor has three stages:

I. Stage of anxiety.

At this stage, the body mobilizes forces to fight the stressor, the OSA complex begins to run.

II. Stage of resistance;

The body fights the stressor, trying to neutralize its effect. At the same time, energy resources are being actively spent.

III. stage of exhaustion. The stage when the body's defenses are depleted, energy resources are exhausted.

Graphically, this can be shown as follows:

The third stage of stress is the most dangerous for the body. Because at this stage, the human immune system is significantly weakened, which greatly increases the risk of any health-related troubles, ranging from various injuries to cancer.

Example A study of 96,000 widowers and widowers in Finland found that the risk of dying within a week of the death of a husband or wife is doubled.

After the collapse Soviet Union life expectancy for men has been reduced by 5 years.

In the US, 2018 middle-aged men were tested. Over the next 20 years, 7% of those who did not experience depression and 12% of those who were ever depressed died of cancer. This cannot be explained either by the difference in age, or by bad habits, or by any other factors.

Signs of the third stage of stress.

I. Violations of attention: the inability to concentrate on anything, the number of errors in work due to inattention increases.

II. Memory worsens, it is especially difficult to remember the next events in time.

III. Disorganization of thinking: thinking becomes confused, irrational, the objective assessment of the situation worsens, the sense of humor disappears.

IV. Self-esteem plummets. It seems to a person that he is good for nothing, that everything he does, he does badly, that everything he has achieved is worthless;

V. Increased excitability, any even the most insignificant trifles infuriate.

VI. Sleep worsens. Either you have nightmares or you can't sleep at all.

VII. Appetite worsens, sexual desire disappears.

If you have found more than 5 symptoms, you should immediately consult a doctor.

4. What causes stress

In general, stress can cause anything, but we will focus on the most significant and common stressors.

1. Threat to physical security those. various catastrophic events. It is important to note the fact that stress occurs not only among those who directly suffered the tragedy, but also among close people who communicate with the victim (they also need psychological help).

2. In situations of time pressure, i.e. when a very large amount of information (or a lot of things) needs to be completed in a short time. The intensity of the stress reaction increases with increasing responsibility for the actions performed.

3. In a situation of threatening loss social status, the loss of significant interpersonal relationships, in a situation of conflict.

4. Various significant life changes how good as well as bad.

American doctors Holmes and Reich studied the dependence of various stressful life events in more than 5000 patients. The result of their work was the "Scale social adaptation”, in which a certain number of points is assigned to each life event, depending on its stressfulness.

Death of spouse 100

Departure of spouses 65

Imprisonment 63

Death of a loved one 63

I read the table, it is necessary to warn that it is intended for adults.

It is necessary to take into account the events that took place during Last year. If the sum is more than 150 points, there is a 50% chance of getting sick with something, with 300 points, the probability is 90%.

This test will be done in practice.

5. Factors influencing the occurrence and course of the stress reaction.

There are quite a lot of them, we will focus on only three.

1. Strength of the nervous system. A strong nervous system is able to withstand stressful influences for a long time, without going to the third stage and withstand intense stress factors.

2. THIS IS VERY IMPORTANT The subjective and objective ability of a person to influence the situation. It matters what position you take in a stressful situation - the position of an observer who is unable to change anything, i.e. a passive position or the position of an active participant in events that can influence the situation. Moreover, it is not even important whether you can actually influence the situation, but how you think you can influence or not. An active position greatly reduces the negative effects of stress, and even reduces them to zero.

Avicenna's experience with sheep.

3. The duration and intensity of the stressor.

6. Ways to get out of stress

Let's go back to the definition of stress. Translated from of English language the word "stress" means "pressure, pressure, tension." And the encyclopedic dictionary gives the following interpretation of stress: "The set of protective physiological reactions that occur in the body of animals and humans in response to the impact of various adverse factors (stressors)".

What is the opposite of stress?

Let us turn to active ways to increase the overall stability of the human body. They can be divided into three groups:

The first group includes methods using physical factors of influence - this is physical culture, hardening of the body, jogging, etc.

· The second group - autogenic training, psychotherapy, hypnosis.

· The third group of ways to increase the overall resistance of the organism is associated with biologically active substances.

Let's start with some biologically active substances, namely alcohol and nicotine.

The effects of alcohol are varied. moderate and episodic drinking alcohol improves mood, alleviates anxiety, anxiety, tension, makes a person more sociable, contact.

We will not deny the temporary anti-stress effect of alcohol and nicotine, but along with these features, they have another one - a painful addiction to use. But compared to chronic alcoholism or other drug addiction, the stressor is just a lamb.

Having an anti-stress effect, alcohol, obviously, should have a certain effect on the central nervous system, although there is practically not a single system, not a single organ in the human body that would not undergo changes under the influence of systematic alcohol intake.

Thus, there is no doubt that alcohol is not a cure for a stressor, but a very dangerous thing. Having dulled the feeling of negative emotions somewhat, they run the risk of falling into the networks of chronic alcoholism, which is incommensurably worse than any stressor..

The best way to get rid of lingering stress - completely resolve the conflict, eliminate differences, make peace. If this is not possible, then

ü logically overestimate the significance of the conflict, for example, look for excuses for your offender.

ü There are various ways to reduce the significance of the conflict. The first one can be characterized

o with the word “ but". Its essence is to be able to benefit, something positive even from failure.

o The second method of calming is to prove to yourself that " it could be worse". Comparing your own adversity with someone else's even greater grief ("and the other is much worse") allows you to steadfastly and calmly respond to failure. An interesting way to calm down by type

o" green grapes, not very desirable”: like a fox in a fable to tell yourself that “what I just unsuccessfully strived for is not as good as it seemed, and therefore I don’t need it.”

ü One of the best ways to calm down is communication with a loved one, when you can, firstly, as they say, "pour out your soul", i.e. defuse the focus of excitation; second, switch to interesting topic; thirdly, to jointly find a way to a successful resolution of the conflict, or at least to reduce its significance.

When a person speaks out, his excitement decreases, and at this moment there is an opportunity to explain something to him, to calm him down, to direct him. The need to defuse emotional tension in movement is sometimes manifested in the fact that a person rushes around the room, tears something. In order to quickly normalize your condition after troubles, it is useful to give yourself increased physical activity.

ü An important way to relieve mental stress is activation of a sense of humor. The essence of a sense of humor is not to see and feel the comic where it is, but to to perceive as comic what pretends to be serious, those. be able to treat something exciting as unimportant and unworthy of serious attention, be able to smile or laugh in a difficult situation. Laughter leads to a drop in anxiety; when a person laughs, his muscles are less tense (relaxation) and his heartbeat is normal. In its functional significance, laughter is so powerful that it is even called "stationary jogging."

Here are some ways to deal with stress:

· relaxation;

· concentration;

autoregulation of respiration.

3.1. Relaxation.

The automatic alarm reaction consists of three successive phases (according to the theory of G. Selye):

The momentum

· stress;

adaptation.

In other words, if stress sets in, then soon the stressful state subsides - the person somehow calms down. If adaptation is disturbed (or absent at all), then some psychosomatic diseases or disorders.

Therefore, if a person wants to direct his efforts to maintaining health, then he must consciously respond to a stressful impulse with relaxation. With the help of this type of active defense, a person is able to intervene in any of the three phases of stress. Thus, it can interfere with the impact of a stress impulse, delay it, or (if a stressful situation has not yet occurred) reduce stress, thereby preventing psychosomatic disorders in the body.

By activating the activity of the nervous system, relaxation regulates mood and the degree of mental excitation, allows you to weaken or relieve mental and muscle tension caused by stress.

So what is relaxation?

Relaxation is a method by which you can partially or completely get rid of physical or mental stress.

Most of us are already so accustomed to mental and muscular tension that we perceive it as a natural state, without even realizing how harmful it is. It should be clearly understood that, having mastered relaxation, one can learn to regulate this tension, suspend and relax at will, at will.

So, it is desirable to perform relaxation exercises in a separate room, without prying eyes. The purpose of the exercises is to completely relax the muscles. Complete muscle relaxation has a positive effect on the psyche and reduces peace of mind.

To start the exercises, you need to take the starting position: lying on your back, legs apart, feet turned toes outward, hands lie freely along the body (palms up). The head is slightly thrown back. The whole body is relaxed, the eyes are closed, breathing through the nose.

Here are some examples of relaxation exercises:

1. Lie still for about 2 minutes, eyes closed. Try to imagine the room you are in. First, try to mentally go around the whole room (along the walls), and then make your way around the entire perimeter of the body - from head to heels and back.

2. Pay close attention to your breathing, passively aware that you are breathing through your nose. Mentally note that the inhaled air is somewhat colder than the exhaled. Focus on your breathing for 1-2 minutes. Try not to think of anything else

3. Take a shallow breath and hold your breath for a moment. At the same time, sharply tighten all the muscles for a few seconds, trying to feel the tension in the whole body. Relax as you exhale. Repeat 3 times.

Then lie still for a few minutes, relaxing and focusing on the feeling of heaviness in your body. Enjoy this pleasant feeling.

Now do exercises for individual parts of the body - with alternating tension and relaxation.

4. Exercise for leg muscles. Tighten all the muscles of the legs at once - from the heels to the hips. For a few seconds, fix the tense state, trying to feel the tension, and then relax the muscles. Repeat 3 times.

Then lie still for a few minutes, completely relaxed and feeling the heaviness of your relaxed legs.

All sounds of the environment register in consciousness, but do not perceive. The same applies to thoughts, however, do not try to overcome them, they only need to be registered.

In conclusion, mentally "run" through all the muscles of the body - is there even the slightest tension left somewhere. If so, try to take it off, as relaxation should be complete.

To complete the relaxation exercises, take a deep breath, hold your breath and momentarily tighten the muscles of the whole body: while exhaling, relax the muscles. After that, lie on your back for a long time - calmly, relaxed, breathing is even, without delay. You have regained faith in your strength, are able to overcome a stressful situation - and there is a feeling of inner peace. After completing these exercises, you should feel rested, full of strength and energy.

Now open your eyes, then close your eyes several times, open again and stretch sweetly after a pleasant awakening. Sit down very slowly, smoothly, without jerking. Then, just as slowly, without sudden movements, stand up, trying to maintain a pleasant feeling of inner relaxation for as long as possible.

Over time, these exercises will be performed faster than at the beginning. Later it will be possible to relax the body when needed.

3.2. Concentration.

The inability to concentrate is a factor closely related to stress.

For example, most working women at home perform three functions: housewife, spouse and mother. Each of these functions requires a woman's concentration, utmost attention and, of course, full dedication. There is a lot of unfocusedness. Each of these three functions causes a number of impulses that divert the woman's attention from the current activity and can cause a stressful situation. This tearing apart from day to day leads eventually to exhaustion, mainly mental. In this case, concentration exercises are simply irreplaceable. They can be performed anywhere and anytime during the day. To begin with, it is advisable to study at home: early in the morning, before leaving for work (study), or in the evening, before going to bed, or - even better - immediately after returning home.

So, we will designate an approximate order of performance of concentration exercises.

1. Try to ensure that there are no spectators in the room where you intend to practice.

2. Sit on a stool or regular chair - only sideways to the back so as not to lean on it. In no case should the chair be with a soft seat, otherwise the effectiveness of the exercise will decrease. Sit as comfortably as possible so that you can remain still for a certain amount of time.

3. Place your hands freely on your knees, close your eyes (they must be closed until the end of the exercise so that attention is not distracted by foreign objects - no visual information).

4. Breathe through your nose calmly, not tensely. Try to focus only on the fact that the air you breathe in is colder than the air you breathe out.

5. And now two options for concentration exercises:

a) concentration on the account.

Mentally count slowly from 1 to 10 and focus on this slow count. If, at some point, your thoughts begin to dissipate and you become unable to concentrate on the count, start counting from the beginning. Repeat the count for several minutes.

b) concentration on the word.

Choose a short (two-syllable is best) word that evokes positive emotions in you or that has pleasant memories associated with it. Let it be the name of a loved one, or an affectionate nickname that your parents called you in childhood, or the name of your favorite dish. If the word is two-syllable, then mentally pronounce the first syllable on the inhale, the second on the exhale.

Focus on "your" word, which from now on will become your personal slogan with concentration. It is this concentration that leads to the desired side effect - the relaxation of all brain activity.

6. Perform relaxation-concentration exercises for several minutes. Practice for as long as it pleases you.

7. Having finished the exercise, run your palms over your eyelids, slowly open your eyes and stretch. Sit quietly in your chair for a few more moments. Note that you have succeeded in conquering absent-mindedness.

3.3. Autoregulation of breathing.

Under normal conditions, no one thinks or remembers about breathing. But when for some reason there are deviations from the norm, it suddenly becomes difficult to breathe. Breathing becomes difficult and heavy with physical exertion or in a stressful situation. And vice versa, with a strong fright, tense expectation of something, people involuntarily hold their breath (hold their breath).

A person has the opportunity, by consciously controlling breathing, to use it to calm down, to relieve tension - both muscular and mental, thus, autoregulation of breathing can become an effective means of dealing with stress, along with relaxation and concentration.

Anti-stress breathing exercises can be performed in any position. Only one condition is obligatory: the spine must be in a strictly vertical or horizontal position. This makes it possible to breathe naturally, freely, without tension, to fully stretch the muscles of the chest and abdomen. The correct position of the head is also very important: it should sit straight and loose on the neck. A relaxed, upright sitting head stretches the chest and other parts of the body upwards to a certain extent. If everything is in order and the muscles are relaxed, then you can practice free breathing, constantly controlling it.

Increasing the duration of exhalation promotes calm and complete relaxation.

The breathing of a calm and balanced person differs significantly from the breathing of a person under stress. Thus, according to the rhythm of breathing, one can determine mental condition person.

Rhythmic breathing calms the nerves and psyche; the duration of the individual phases of breathing does not matter - the rhythm is important.

Human health, and hence life expectancy, largely depends on proper breathing. And if breathing is an innate unconditioned reflex, then, therefore, it can be consciously regulated.

The slower and deeper, calmer and more rhythmic we breathe, the sooner we get used to this way of breathing, the sooner it will become integral part our life.

Conclusion

Is it possible to live without stress?

No, it is impossible and even harmful to live without stress. It is much more difficult to try to solve the problem: “How to live under stress?” However, stressors are different: a stressor is a friend that brings great benefits to our health, stimulating creative activity; stressor - from which you can easily dismiss and after an hour or two simply forget or remember with a smile and a feeling of some dissatisfaction. But there is (and much more often than we would like) a stressor - an enemy that inflicts terrible blows on the most vital organs.

Stress disorganizes human activity, disrupts the normal course of his behavior. Stress, especially if it is frequent and prolonged, has a negative impact not only on psychological condition but also on physical health. They are the main "risk factors" in the manifestation and exacerbation of diseases such as cardiovascular and gastrointestinal diseases.

Some life situations causing stress can be foreseen. For example, a change in the phases of development and formation of a family, or biologically determined changes in the body that are characteristic of each of us. Other situations are unexpected and unpredictable, especially sudden ones (accidents, natural disasters, death of a loved one). There are also situations caused by human behavior, the adoption of certain decisions, a certain course of events (divorce, change of place of work or place of residence, etc.). Each of these situations can cause mental discomfort.

In this regard, a person needs good adaptive abilities that will help to survive the most difficult life situations, withstand the toughest life tests. These adaptive abilities we ourselves can educate and improve with the help of various exercises.

Ways to get out of stress

With most of our difficulties, we successfully cope on our own. But some events may seem insoluble for us and our loved ones, for a long time "knock us out of the rut." It's about stressful situations.

Word "stress" by origin means restriction or oppression, and "distress" - being in a state of restriction or oppression. As soon as the human nervous system perceives an external threat, the body instantly reacts to it: the pulse quickens, blood pressure rises, muscles tighten.

All this is the mobilization of mechanisms that prepare the body for protection from mental danger.

However, life in modern society often requires us to suppress such a response. The human body is designed in such a way that if immediately after stress there is a physical reaction to it (a person enters into a fight or runs away, performs physical activity, breaks dishes, pillows, throws things), stress does not cause him much harm.

But when the psychological response to stress is not released, the body remains in a state of tension for a long time and the negative effects of stress begin to accumulate in the body.

Sometimes we find ourselves in uncomfortable situations that cannot be avoided. We are indignant, angry, upset, annoyed, worried, offended.

If you constantly mentally return to your experiences and do not “let go”, as psychologists say, troubles, then the onset of depression is inevitable.

Here are some simple ways to get out of stress.

You were rude, you broke down in response or remained silent ... Experienced again and again you remember, torturing you?

Acceptance1. Massage... your ears. There are many biologically active points on the human auricle that regulate the work of many human organs.
Pay special attention to the earlobe first. Then rub the entire auricle until it turns red. In a few minutes you will feel better. The experiences that torment you will recede into the background.

Reception 2.Stop replaying the scenario of this situation over and over again. Sit in a comfortable position, mentally or aloud repeat for about five minutes the phrase: "I am calm ... No one can destroy my absolute calmness and optimism ...".

Then tighten your body as much as possible, feeling each muscle, for a few seconds. Relax. Tighten again.

After doing this exercise for a while, you will again be ready to calmly face troubles and conflicts.

reception 3.You have an important meeting ahead of you. Your future life depends on the decision of the person with whom you will have a conversation. This person is so authoritative for you that he simply suppresses and inspires fear and helplessness.

Go with this person to ... a bath. Mentally, of course. Imagine him naked and relaxed. Make friends with him, clap with a broom ...
The boss, regardless of status, is also a person. With their attachments and fears, worries and preferences. The less you worry, the more productive the meeting will be. The "bath" technique will help you with this.
Reception "Boiler" imagine a big cauldron, put all the troubles there and close the lid on the people who offended you and do not let them out, imagine how they climb out of the cauldron and cannot get out.
I hope these simple techniques will help you to control the circumstances and cope with any stress.

Reception 4. Don't let anger settle in your body. To remove the negative effects of stress, it is necessary to perform any motor activity, the purpose of which is to respond to stress at the bodily level. It can be physical exercises, brisk walking, jogging, dancing. Such exercises act as the now familiar fight-or-flight response, which allows the body to get rid of the accumulated tension in it.

Admission5.When you find yourself in a stressful situation, focus on breathing. Take a few deep breaths in and out. Deep breathing affects emotions, it relaxes the muscles of the chest, which in turn calms the nervous system and improves blood circulation.
reception 6. Get support from friends. Give yourself the opportunity to have fun. Let your body and mind rest. Take short breaks during your work day. Devote one day of the week to complete rest. Relax. Regularly engaging in relaxation, you will significantly reduce tension and stress. Rest during the day if you want.

Ways to get out of stress from around the world

Method 1.Our body itself tells us one of the most effective waysrelease from stress- eating food.

When we eat, our brain releases the happy hormone.

But you should not abuse this method, as this may not be the most in the best way reflect on your body.

Scientists even noticed that women are much more likely to "jam" a stressful situation than men.

Representatives of the stronger sex, on the contrary, tend to pamper themselves with something tasty when they are in a good mood.

What to treat yourself after a hard, stressful day?

Strawberry smoothie, bananas and chocolate.

Method 2.Experts are convinced that one of the easiest waysrelease from stressis its simple "washing down". The fact is that one of the most obvious consequences of stress is dehydration.

The easiest way to deal with this problem is to drink as much as possible.

True, here it must be borne in mind that you need to drink not everything in a row, but only clean water and freshly squeezed juices, which quickly satisfy the body's need for fluid.

If we talk about everyone's favorite coffee and tea, then these drinks, on the contrary, increase the rate of fluid excretion from the body. The advantage of this method is also that, unlike the first, it is much safer for the figure, especially if you use water rather than juices.

If, nevertheless, you prefer juices, then it is better to dilute them with water.

Method 3.Now let's remember about the banal need of our body for a good sleep.

With the modern rhythm of life, many people have already forgotten what normal sleep is.

Scientists from the USA say that the time before sleep is determined by each person individually, in accordance with his needs, but it is not recommended to sleep less than seven hours a day.

Remember that chronic lack of sleep, which is currently characteristic of most people on our wonderful planet, has an extremely negative effect on health.

In addition, it is no secret to anyone that sound sleep is a wonderful and very pleasant way to deal with stress. Therefore, try to allocate enough time for sleep.

Method 4.Some experts in the field of psychology recommend "burning" all your problems.

Psychologists offer a unique wayrelease from stress .

They advise their patients to write down all their experiences and negative emotions in a separate notebook, while describing everything in great detail.

When all your thoughts are fixed in writing, you may tear the sheets or burn them.

If you believe the experts, then this method allows you to quickly relieve nervous tension and save you from negative emotions.

Method 5.Scientists from Japan have long been of the opinion that the best way to express your negative emotions is through exercise.

Believe it or not, at the beginning of the twentieth century in France, tableware manufacturers produced a whole series of cheap porcelain dishes that were specifically designed to be beaten.

At the same time, the founders of the company urged everyone to buy cheap plates and cups so as not to accumulate negative energy in themselves and always have these dishes at hand.

Who knows, maybe this is really the bestway out of stress?

Method 6.Learn some breathing practice.

It will come in handy when you are faced with some kind of negative situation.

The fact is that if we restrain ourselves and do not throw out the whole stream of negative emotions on those around us, then they do not disappear, but accumulate inside, which leads to the fact that we begin to show aggression against ourselves, tune in to “self-destruction”. Some experts believe that this can be avoided simply by learning to “breathe out” stress.

The simplest breathing technique in this case would be to simply take ten deep breaths in and out.

Method 7.Scientists from Germany advise to “freeze” stress.

Experts from this country convince that nervous tension will help relieve the usual cold.

When you find yourself in a situation that puts you in a state of great excitement, go out into the cold for three minutes without wearing outer clothing.

When you briefly find yourself in an environment with sub-zero temperatures, your brain begins to actively produce the hormone of joy - serotonin.

True, it should be noted that the main thing when using this method is not to delay the process, because otherwise it will not take long to get a cold!

Method 8.This method is also very, very effective. All you have to do is imagine yourself as a director, and turn the whole situation into nothing more than a theatrical action. Imagine that everything that happens does not concern you at all, you are watching all this from the outside and therefore you can adequately assess everything that happens and find the most optimal solution to complex problems.

Psychotherapists are convinced that, using this technique, any person can turn from a weak-willed victim who goes with the flow and meekly surrenders to the will of fate, into a real master of his fate, who not only has the right to speak and act, but also actively uses this right. .

The main thing is not to flirt and do not forget that you and only you are responsible for your actions and words, so you need to act thoughtfully and balancedly.

Source - http://www.gen.su/node/6868

Reception "Comb"

Reception "Fox and grapes"

Reception "Balloon"

Learn to say "no"

Everyone always wants something from you. And family, and work colleagues, and friends literally tear you apart. You feel overwhelmed and torn to pieces. You feel sorry for yourself that others take advantage of you. Express regret about the situation of asymmetry because no one cares about your needs.

Let us, however, consider the real essence of the problem. It is good that you are friendly and helpful if you do it voluntarily and spontaneously, and not forced to take on the burden of other people. And you can't refuse because you have low self-esteem. You are afraid that people will leave you, be offended and turn away. And then you turn away from yourself. No one will start thinking about you until you start doing it yourself. Tell the next applicant clearly and clearly: "I'm sorry, I have other plans" or "I can't lend you money". In any case, you can come up with false pretenses if you can't just say no. Over time, you will also get tired of lying and you will begin to speak directly. For some of us it is very difficult, but it is necessary to learn how to do it. Try it and you will see that it is possible.

Don't think the world will collapse without you

You constantly live under the weight of responsibility. You have too many worries at work and at home. You are tired and cannot relax. Increasingly, you complain about health, depression, stress, but still continue to live as before.

Stop! Stop for a moment and think: do you really have to do everything for everyone? Maybe you are convinced that no one but you can do it well? Maybe you think that no one but you cares that it all collapses?

accept yourself

You are dissatisfied with yourself. You think: "What I'm doing is good or could be done better? B" You analyze what is said and what someone else said to you. All night long you go over in your memory small oversights, which, probably, no one paid attention to.

Stop your self-criticism. You can't do everything perfectly – no one can. You can't be the best at everything - no one can do that. Remember: you are just a human being, alive, making mistakes – and that's fine. Think about your strengths, not just imaginary weaknesses. Who doesn't have them? Just enjoy yourself!

Eat foods rich in magnesium

It is widely known that proper nutrition can protect it from stress. Foods rich in magnesium make the nervous system more stable. Especially rich in magnesium are oatmeal, wheat germ, nuts and dark chocolate. Magnesium effectively kills black coffee and carbonated drinks. Enrich your diet with magnesium-rich foods and eliminate magnesium-killing drinks.

Relax in the bath

After long hours of work, all the muscles are tense, especially the muscles of the neck. Take a warm bath with herbal oil or salt, such as the Dead Sea. Choose a salt that contains more bromine because it calms the nervous system. Lie down in the bath, close your eyes and think about something pleasant. Relax all the muscles and do not rush out of the bathroom. Then rub the skin with aromatic oil, which moisturizes and nourishes the skin well.

Conclusion.It is impossible to do without stress in our time, even if we try to always be correct and exemplary, there will be someone who can spoil our mood and destroy our harmony and peace of mind. You need to learn how to cope with your negative emotions and get out of stressful situations. Each of us will choose the most rational and only suitable techniques that will help us get out of stress and restore our peace of mind.

In the modern world, there are practically no people who would not be exposed to a variety of stressful situations. negative emotions and stress haunts us everywhere: at work, at home, and even just on the street among strangers and complete strangers.

After reviewing the information below, you will receive a number of useful recommendations for overcoming stressful situations and understand how to get out of this state on your own.

Signs of the negative impact of stressful situations

Before you figure out how to get out of stress and what methods you can take to overcome it at home, you need to study the list of characteristic manifestations of stressful situations.

Among the key symptoms of stress, one can note the occurrence of a state of internal anxiety, increased heart rate, trembling of the lips and limbs. Along with this, there are a number of less characteristic symptoms that many patients do not pay due attention to.

Among the additional manifestations of stressful situations, the following signs should be highlighted:

• frequent pain of unknown origin. Predominantly localized in the stomach and head;
• increased urge to urinate;
• a state of weakness and apathy;
• memory impairment;
• increased emotional excitability;
• fast fatigue;
• loss of concentration;
• unhealthy cravings for cigarettes and alcohol;
• loss of appetite;
• irritability;
• sleep problems;
• feeling of dissatisfaction with the quality of life, etc.

Do you notice any of the above symptoms? It's time to figure out how to get out of stress and what measures can be taken to overcome the harmful effects of unpleasant situations in the future.

Causes of stress

To effectively overcome the consequences of stressful situations, you need to understand why this condition occurs.

First of all, you need to listen to yourself. Create a calm environment around, relax, carefully analyze your emotional condition. Make a list of everything that worries you and makes you feel nervous.

Worrying about some kind of trouble in yourself or loved ones is quite normal, if it is in moderation. On the this stage the task is to sort the problems according to their importance. Think about what difficulties you can cope with, and what irritants you cannot get rid of on your own.
Most people are prone to intentional or involuntary contriving of stressful situations, “winding up” and premature grief.

The principle is simple: try to get rid of irritants and causes of stress as much as possible.

Worried about being late for an important meeting? Enough to wake up early and leave the house. Disappointed when they hear bad news about someone close to them stranger? Clarify all the circumstances of the disputed situations directly from your loved one. Are you afraid of getting sick and because of this you are simply afraid to leave the house? To overcome this fear, it is enough to simply follow elementary preventive measures.

It is much more difficult to deal with those factors that a person cannot influence in any way. For example, problems at work or with someone close to you. In such circumstances, you should try to cope with what is in your power, and worry less about what is beyond your control.

Dealing with stress: simple and effective methods

So, you sorted out your emotions and experiences, made every effort to eliminate annoying factors and entered the warpath with stressful situations. This is commendable, but additional efforts must be made to quickly eliminate the consequences of emotional experiences. The recommendations are extremely simple, but no less effective.

1. We are outdoors more often. Walk every day for at least half an hour, preferably before bed. Jogging is useless for the time being - anyway, running will not be a pleasure. Give preference to leisurely walks, inhale as much fresh air as possible (to get the most out of the exercise, it is better to do it in nature), enjoy the environment.

   See how beautiful the world around is, how life is in full swing next to you. Feeling that you have walked enough, come home - firstly, you will feel much better during the rest, and secondly, you will fall asleep faster and stronger, and your dreams will be more vivid and interesting.

2. We do breathing exercises. Feeling unnecessary experiences and nervous tension, try to get rid of all this in the first stages. Don't wait for minor worries to pile up and turn into stress. You can use the following simple exercise: sit comfortably in an armchair or on a sofa. Put your hands on your stomach. Breathe slowly through your nose. The stomach, at the same time, should expand. Then exhale, just as you inhaled, i.e. slowly and through the nose. Repeat about 30 times. As a result, you will become much calmer - breathing exercises will help the body to re-adjust to a normal rhythm and relieve stress.
3. We rejoice in every little thing. Feeling emotional stress We are trying our best to get rid of it. This is done very simply - just remember at least 5 happy moments: going to the cinema on the weekend, funny antics of a child, a fresh anecdote from a colleague, buying a new dress, and even just good weather! Bring yourself to the most positive attitude, and stress will definitely recede.
4. Plan your day right. Often a person experiences stress due to the fact that he does not have time to cope with all the planned things. The secret is simple and effective - make a schedule of things and strictly follow it. Put the most difficult and important tasks in the first place. Once you start to act according to the plan, remain calm, do not grab onto other things until you close the current item. Having coped with the most difficult task, you will become more confident in yourself, and the implementation of subsequent tasks will seem less difficult and burdensome.
5. Keep the brain unloaded. There are such wonderful things as organizers - a suitable application can be downloaded to any phone. Don't really trust electronics? Use an ordinary notepad. You do not need to keep in mind information about the birthdays of all your friends, phone numbers, purchases, planned trips to the clinic, etc. Write to the maximum - the brain will thank you.
6. We put things in order in the workplace. The desktop, both at the place of work and at home, should be in order. The absence of unnecessary items will allow you to better concentrate on current affairs and get rid of irritability.
7. Reading. In the event of emotional irritation or nervous excitement, if possible, we are distracted from the main occupation and devote time to an interesting book or any other business that brings pleasure.
8. We communicate. The recommendation is not relevant for all cases. Firstly, it’s worth talking about your problems to someone only if you are confident in the person, and secondly, if after the “outpouring of the soul” you really feel better.

Listed general recommendations help to deal with the first manifestations of stress. Along with this, in many patients, the condition can worsen and worsen much more. If you feel like you can't handle stress on your own, see your doctor.

How not to deal with stress?

1. Food. Many people staying in stressful condition, try to "seize" it mainly with sweets and unhealthy food. You should not do this - the stress will not go away, but the extra pounds will grow very quickly.
2. alcohol, tobacco, narcotic substances. All this gives only an imaginary benefit, helping to forget about problems for a short time. The result is always the same: a person sobers up, problems, at the same time, do not disappear anywhere, and a hangover only aggravates the situation.
3. Video games, TV, series. Excessive passion for such things is a waste of time. Nobody forbids you to be distracted by watching a new episode about the adventures of your favorite heroes or playing an interesting game, but you need to know when to stop.
4. Excessive rest. Sleep should be healthy. This is considered a dream lasting 7-8 hours. Even if you want to constantly rest, you should not do this - it is better to consult a doctor. Excessive sleep will not lead to anything good. Instead of getting rid of stress, you will only get a loss of concentration, Bad mood, excessive irritability and other aggravating factors.

What can a doctor do?

The treatment of stress, depending on the causes of its occurrence and the nature of the manifestations, can be dealt with by a psychotherapist, a neurologist, or several specialists in parallel.
First of all, the doctor will listen to you and try to give actionable recommendations for stress management, relevant specifically for your case.

Self-medication is clearly not worth it - without knowing all the features and the correct procedure, you can only aggravate the situation and worsen your condition

Respond promptly to adverse changes your well-being, follow medical recommendations and be healthy!