How to remove stress?

Fairy I.

Stress for many modern people is a frequent and unpleasant life satellite. There are plenty of reasons for its appearance - it is a tense rhythm [...]

Stress for many modern people is a frequent and unpleasant life satellite. There are plenty of reasons for its appearance - it is the busy rhythm of life, problems at work, in a family, lack of a normal full-fledged recreation and other. In such situations, it is necessary to remain calm and protect health, but it does not always work. And if you avoid stress does not go out, you can remove excess nervous tension and get rid of it at home. For this there are many simple and affordable ways.

Why does stress appear?

Each person reacts in different ways to tense situations. Someone is able to calmly listen to reproaches or accusations and immediately forget about this conversation, and someone will scroll through it for a long time in his head and dive into the stressful state. At how a person will react, the influence of warehouse of character, individual features of the individual, education, a circle of communication and other factors. But, despite the diversity of perception of the same situations, almost all people somehow tend to experience stress.

In modern psychology, it is customary to distinguish 3 stress levels: adaptive, short-term and durable. The easiest, harmless and even useful to some extent is the first one. It is needed to accommodate a person to changing conditions, therefore performs an important function. Stress short-term is an instantaneous response of the body on the impact of irritants from the surrounding world: heat, cold, sharp sounds, etc. Such stress lasts a few minutes, after which the person returns to the original normal state again. Hazardous for health does not represent such stress.

And finally, long-term stress is the nervous tension that a person feels for a long time: a few days, weeks, and even months. Often its manifestations are written off for severe fatigue. It is the stress of this type that feeds the body and leads to health problems, so you need to know how to remove stress or avoid it.

How does stress manifest?

Stress has a comprehensive impact on the body, therefore, it is manifested by a change in physical, emotional, behavioral and intellectual reactions. For example, the somatic symptoms of stress are well known - this is a rise in pressure, chills, heat, sweating, head and gastric pain, sleep disorder and appetite, decrease or weight gain.

In a state of stress, human behavior changes - it becomes irritable, nervous, unfortunately aggressive, all dissatisfied, disturbing and restless, conflict, demonstrates signs of destructive behavior. The constant nervous tension tires a person, he feels tired, exhausted. But the most important harm of a long stress is not that a person is constantly in a bad mood: under the influence of stress, chronic diseases affecting many body bodies are developing, brain activity is weakened, the compensation abilities of the body are reduced, it will grow faster. To get rid of the destructive influence of stress and bring your well-being in a normal state, you need to learn how to relax and remove the tension with which you can relax.

How to Remove Stress: Methods

First of all, you need to learn how to get rid of negative thoughts and not allow them to be enshrined in consciousness. Such a skill is very important, because many people, because of their character, tend to return again and again in thoughts to return to unpleasant events of the day and how to chew a mental gum. It extremely exhausts, spoils the mood and contributes to the development of stress.

That is why it is important to be able to abstract from negative thoughts, to switch attention to anything positive, make a decision, being in a peaceful mental state. How to achieve this? There is a small psychological reception, with which you can deceive your consciousness, which seeks to immediately begin to solve the problem, as it is impressed by it and considers it extremely important. You just need to postpone the decision on tomorrow. Surprisingly, but after a person slept and rest, yesterday's problem no longer seems to him so much and significant, therefore the right decision is much easier.

Search for new features as a way to get rid of stress

To prevent the appearance of stress, it is important to be able to see even in the most unpleasant situations to see positive parties and benefit from it. Any failure should be considered not as a reason for despondency, but as the opportunity to discover something new for himself, move forward, overcome obstacles, improve.

How to get rid of stress using meditation

Meditation is an ancient healthy practice, with which it is possible to achieve a special mental state, cleansing consciousness and leading it to a calm, peaceful state. There are a lot of meditation techniques, you can try any of them at home. It may turn out that it will not be from the first time of a special effect. But over time, with practice, it will turn out faster to abstract from problems, clean your mind from negative, not to pay attention to the little things, do not be upset in trifles, which means to resist stress.

Sport and exercise

Good remedy for stress - full exercise or sports. It has long been noticed that mental nervous tension is not bad with physical activity. Therefore, it is possible to get rid of stress if you perform some kind of housework, work on the garden, go to the gym or just make a small run in a moderate pace.

And so that the body can withstand stress constantly, you can play sports, that is the view that is available and like most. Stable physical exertion will strengthen the body, will contribute to the preservation of health of both bodily and mental. As they say, in a healthy body - a healthy mind.

Water procedures as a way to get rid of stress

It is possible to remove stress at home with the help of a contrasting soul - soft and affordable hardening of the body. The alternation of cold and hot water is extremely favorable on the body, it is brown and refreshing, and, most importantly, at the moment, the nervous tension is perfectly relieved. It also works with cold water, but it can be practiced only to people with good health. The same one who is full of strength and who has enough free time, you can go swimming. The combination of water impact on the skin and constant physical exertion as it is impossible to better contribute to the stress to appear anymore.

Another way to get rid of stress is warm baths with aromatic oils. They can be taken every night after a working day. They relax, remove fatigue, physical and nervous tension, help calmly fall asleep.

Music, books and movies remove stress

Good, calm music is an excellent tool that is suitable for those who are looking for ways to make stress at home. Smooth, non-Ambient's soft music suitable for this perfect. It helps to relax and quickly remove the nervous tension in the day. However, you can listen to any music, the main thing that she liked and deliver pleasure. During the audition, it is better to lie down, relax, do not think about anything and focus only on the sound of music.

Walk outdoors

You can remove stress, just walking in a quiet and peaceful place where there is no large cluster of people, for example, in the park. In the process of a walk, it is necessary to relax, distract from all problems and simply watch what is happening. No need to hurry anywhere, it is better to go slowly, calm step.

Breathing exercises

This is another great way to remove stress quickly and reliably. It is necessary to find a calm, secluded place, take a comfortable pose and make a deep, full of chest, breath. Then it is a little delaying breathing and slowly breathe air through the mouth. Repeat the exercises several times in a row until the nervous voltage will weaken. The effect of respiratory exercises is explained by the fact that with a deep breath in blood from the lungs more oxygen is incorporated. It enters the brain and body cells, which allows them to function much more efficiently. As a result, a person calms down and already more soberly looks at the created problems.

Gymnastics as a means to remove stress

The fact that a person is in a state of stress can be seen in its appearance. His muscles, especially the muscles of shoulders, neck, hands and face brushes can be tense, which may not be noticeable to the person himself, but it can be clear from the side.

If you try to relax these muscles, then stress will go with muscular tension. To achieve this, you need to straighten your back, straighten your shoulders and move them, massage the neck and smile. The whole procedure does not take much time, and the effect of it is tangible. Perform similar gymnastic exercises are desirable immediately after the respiratory. So get rid of stress will succeed much more efficiently.

Favorite occupation - a means of stress

Almost every person has a hobby, which brings pleasure. That is why it also helps to remove stress. For example, women can sew, knit, embroider, cook - such measured, calm classes relax well, help distract from everyday problems and remove nervous tension. Men can go fishing or repair something in the house - it will not only help free from stress, but also bring practical benefits. You can also sign up for any courses, where you can not only find yourself a new passion, but also to get acquainted with new people who are interested in the same.

Caring for neighbors

When a person thinks about the needs of others, he has no time to fully worry about his own. Caring for neighbor and practical assistance that a person provides them, as well as gratitude in response to care, helps him to come to a good arrangement of the Spirit. The time and reasons for despondency in this case does not remain in this case.

Massage as a way to remove stress

This is a well-known method for removing the nervous voltage, which gives a powerful and long effect. Relaxing muscles and strengthening their massage has a beneficial effect on the whole organism. Physical relaxation of the muscles entails and psychological discharge, as a result of which the stress goes. A man in a relaxed, peaceful state is already quite different looking at the situation or problem and much easier finds a way out of it.

Communication with people

Meetings with friends, relatives, good acquaintances will help to distract from problems, switch to live communication, get a lot of pleasant emotions, attention and support from caring people, recharge them with positive energy and thus relieve stress.

If you do not know how to remove stress, contact the center of Psychology Irakli Fairy. He will explain how to do this correctly and teach relaxation techniques, with which you can easily get rid of the nervous tension at home.

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Depression

The extremely high pace of life in modern megalopolis, shot down biorhythms and disturbedly shifted values \u200b\u200btowards materialism lead to dissatisfaction with their lives, stress, and over time to chronic fatigue syndrome. The consequence of this is a decrease in immunity, the deterioration of general well-being, the development resulting in the life situation is only aggravated. The circle closed. In order to relieve stress, get out of depression, you must first admit to yourself that you are in captivity of Handra, and then try to deal with the reasons for this.

Consider 7 universal ways, how to quickly remove stress. They are located to improve efficiency. So:

7. Take yourself! No wonder they say that in order to raise even the most hopeless enough to go to the hairdresser. Well, or at least just wash your head. Strengthens the effect of spa treatments, solarium, massage, and the whole complex for treating yourself, in principle.

6. Entertainment. Depending on your preferences, it may be a nightclub, study of Spanish, shopping, training personality, scrap-booking courses or something else. The main thing is to take yourself what you are interested. Additional bonus: You can open new talents, purchase useful skills, tie prominent acquaintances.

5. With the help of sports? There is nothing easier! In the process of sports, there is an emission of endorphins - hormones of joy. The main thing is to choose the soul: aerobics, swimming, equestrian sport or Latin-American dancing?

4. Another trouble-free way - sex. The mechanism is essentially similar to sports.

3. Do you know how to remove stress with other people? In no case in the vest of friends and girlfriends nights. Help other people - this is the secret of anti-stress therapy! Evaluate your situation objectively. And then compare it with those who are clearly worse than you. And ... go to help them: in the shelter for animals, boarding school for orphans, nursing home or hospice. In the end, sign up into volunteers for some environmental program and go to gardening our hometown, full of pride for the fact that you are now a socially useful person, and not a bike of passive biomass!

2. Change the situation. Take your vacation for a week and go on a trip. But better let it be not marlling on the beach, but a sea cruise, a mountain campaign or a sightseeing tour at worst. In a word, the best way is the active rest. The setting of the situation will bring you many new emotions, will give food for reflection and dispels the problems.

1. Attention! In the first place of our chart-parade "How to remove stress" is the most efficient method acting by trouble-free in 100% of cases. You just need ... fall in love! Nothing wakes up a person as a state of love. The in love may not be something to solve problems, but even the mountains will turn around and the star from the sky will develop and all in addition!

But before removing stress, it is more accurate to combat him, let's look at some more basic mistakes that make many of us in difficult situations.

• Alcohol. He will definitely help you for a while forget about problems, but tomorrow they will return, and together with a hangover and a feeling of shame! Although. In fairness, we note that occasionally small doses of alcohol in the right company help to look at the world under a different angle and solve all problems with completely different approaches.
• Food. Do not be searched your bad mood, otherwise you risk even more launching the situation by complicating its excess weight. Although pamping yourself ice cream with chocolate in the form of an exception possible, but only once!
• Passive. No matter how bad you have, sad and lonely - do not sit at home, staring out the window or, more worse, in the TV screen or computer. It will not help you.
• And the worst thing you can do in a stressful situation is to regret yourself. Nietzsche spoke about the destructive power of pity, do not let yourself be marked in this swamp.

Remember that stress is just your subjective response to the world around us, and life is still beautiful!

Owning the techniques of how to remove stress, you can confidently say that a person has the opportunity to master the traumatic situation. Actually, this state is the defense given to us generous nature at the time of Adam and Eve. Do not be it, perhaps, no one would move forward a civilization. We simply would not survive Homo Sapiens without this peculiar adaptation of the nervous system to the threats of the surrounding world.

What we feel at this time

Now instead of a saber-toothed tiger - the stern head, generous to spread, instead of a mammoth - flying to us to Nibiru's planet, that's just the body remains the same. And to run (or spray, or wave a spear) after the departure of the bosses, or after the parent meeting, the beloved Chad does not manage to everyone. Nowhere to children adrenaline, there is nothing to reduce its amount, there is nowhere to realize the protection conceived by nature. So it felt the fog in the eyes, then a rapid heartbeat, then in the heat, then in the cold throws.

You will experience such a state several times, and you can search for a personal doctor, because sooner or later I will definitely begin to work with health. Well, let's say, men will advise friends how to quickly remove stress (and even take part for the company), but how to remove the stress to a woman - it is often a problem. Meanwhile, there are many scientifically substantiated, simple and understandable ways of how to remove stress and tension, unload the nervous system.

Strategy struggle

Unfortunately, many people instead of sitting and analyzing the causes of what happened and way of how to cope with stress, begin to change the traumatic situation repeatedly, deprived of the latter forces.

Power supply organism

• You need to communicate with positive people, it will help strengthen the nervous system, cope with the alarm. It is desirable that they are combined by a common idea: sports, growing cacti, helping homeless, mastering the Language of Esperanto I.T. D. The total energy signs noticeably, gives a feeling of a strong shoulder.
• Reflecting on how to overcome stress, it is not worth spending the forces to change it is impossible in principle. It is impossible to remake your partner in family life, colleagues at work, their relatives, and, it means, it is not worth spending the forces on their alteration. You can part or change the work, but you can take them as it is, to send the forces to search for a compromise.
• How to resist stress? It is necessary to find sources of force in the universe surrounding us: in water, no matter, the sea is either river, in the forest or in the park, on its garden plot. The same properties have music, books, paintings, examination of the starry sky, chatting with animals, believing a favorite thing.
• It must be remembered in which situations managed to show ourselves as a strong person, to independently succeed, solve problems. It will give strength, help remove the alarm status, because it cannot be a strong person.
• How to avoid stress? Smaller to assume different tragic consequences of ordinary situations. "And what if you are fired?", "Suddenly a child will contact a bad company?", "What, if I get an incurable disease?", And so on.

  Perfect about this, the French writer Alen Bombar said, describing victims of shipwrecks: "They were killed not thirst and hunger, not the scorching sun and hungry sharks, before the time they were killed by fear that it could all happen to them."

Means of psychological protection against stressful situations

Here are some tips using which, you can understand how to help yourself with stress, remove unnecessary alarms, strengthen the nervous system:

• Try to respond to unpleasant situations with a smile on your face, even if the cat scolded on the soul. We play with myself the game "I am good." Its the only rule - for 2 (3, 7, 12, 24) hours respond to any stressful situation with a smile, no matter where it happens - at work, at home, in the store, in trolleybus, etc. Try, and you will always win.
• How to overcome stress? Another game - when rolling irritation, you need to imagine yourself the hero of books, a film, or a person from your circle of communicating with a kind and open character. The technique is proposed and tested by the famous Russian psychologist Vladimir Levi. Even Carlson or Pyratino is suitable for replacement, you can imagine yourself to a child, happy and serene. Very effectively for exiting stress state, at the same time the nervous system is able to unload.
• How to cope with stress? Change the problem. To do this, you can imagine yourself, rising up on a balloon. Here, the whole city is visible under it, now it has become a point, here the sea has become an equal to a puddle, but the stratosphere is approaching, and all the earth as on the palm. Well, how do you have your problem from this height?
• Change the point of view on the problem, try to find positive moments in it, although it is at first glance and it seems impossible. For example, reflecting how to survive stress after a divorce, a woman does not immediately understand that now new opportunities have opened for her to change the circle of communication, tie a new relationship, devote more time to yourself and children, etc. This will help to quickly come back, get rid of the alarm state. In general, "there would be no happiness, but misfortune helped."
• How to cope with stress? Play in the "giveaway" with yourself, bring the situation to the absurd in your imagination. And now try to make the most sad grimace, which you are capable of mirror. Soon you will be funny to look at your lean physiognomy, and there both "light at the end of the tunnel" will definitely seem.

Restoration exercises

In order to master the techniques, how to quickly remove stress, it is enough to perform the 1st simple exercises from those that are shown below. These tips offered the French psychotherapist Eric Pigani.

1. Relax your forehead muscles (frowning and raising your eyebrows), jaws (by pressing the tongue on the cutters until the upper and lower teeth disperse), facial muscles (squeezing the lips and smiling).
2. How to get out of stress? Standing with her hands lowered down, you need to slowly breathe as deep as much as possible, squeeze fists. Then 5-second respiratory delay, and exhale with relaxation of hands. Repeat 8 times. Exercise helps strengthen the nervous system.
3. How to defeat stress? Let's call for aid voice, we will stand with closed eyes to sing on the exhale the sound "A-A-A" the most natural way. Then the queue of singing of the syllables of Ma-Mi-Mo-Mu-Mu-Mu-Mu-Mu-Mu on a single exhalation. Repeat 10 times.
4. This exercise perfectly helps to get out of the alarm state and come to mental equilibrium. It is necessary to comfortably sit with a straight back, put your hands on the stomach. Then breathe and feel that the stomach when inhaling is inflated as an air ball. Exhale through the mouth, the stomach is drawn with a slight tension. All attention on breathing, it relaxes the nervous system, and anxiety goes along with the exhaled air.
5. If you do not know how to get rid of stress, you need to massage the scalp with all 10 fingers, starting from the forehead and moving towards the back of the head. Breathing should be deep. Self-massage takes two minutes, it is enough to strengthen the nervous system with excitement and stress.
6. How to calm down after stress? It is necessary to master the Japanese breathing "through the straw", it helps lead a heart rhythm to normal, to cope with the alarm. You need to do inhale, concentrating attention alternately at different parts of the body and exhale through the mouth, representing that the exhale goes through the straw.
7. A simple reception will help to cope with the alarm. It is necessary to sit in front of the sink, slightly open the crane, and substitute your palm at a thin flowing of water for 2 minutes. Water should fall into the palm center, the alarms are leaking along with water.
8. How to deal with stress if breathing caught? It is necessary to sit down, putting hands on the hips and leaning forward, the hands of the hands are freely omitted down. Slowly breathing, with closed eyes, it is necessary to focus on how it is closed and the throat is opening with breathing. Exercise helps strengthen self-confidence before an important test.
9. How to overcome stress that brings an alarm? You need to put hands on the diaphragm, connecting the middle fingers of both hands, make a slow breath through the nose. Inhale should be so deep enough to move away from each other. Exhale through the mouth will return the hands to its original position. The blood oxygen level increases, which causes the nervous system into the relaxation state after a minute.
10. How to get rid of stress on the verge of a nervous breakdown? To lie with eyes closed and put on the face a small terry towel, moistened with hot water, and the hands to lean to the thighs. Do not think about anything other than breathing, hear how you breathe ... Continue to cooling towels.
11. How to get out of stress with excitement? It is necessary to massate the ears, both ears at the same time, compress and stretch the lunches, rub their palms with circular motions. Exercise helps to return and strengthen calm, cope with the alarm.

If you encountered your life with a strong stress, then you will find in this article 7 cool ways how to remove stress easy and fast. They really work, but require understanding.

It happens in life such that you get into the hopeless situation. For example, one who did not expect that you did not expect it. Then the first signs of stress appear.

The first signs of stress:

• You constantly scroll through the problem in your head and you can not stop negative thoughts;
• Are you trying to find a solution to the problem (as I needed to do? What to do now?);
• Your condition is only worsening;
• You strongly "hurt" the situation, despite the fact that it has already passed;
• It seems that now you "knock out" from the usual stream of life;

After some time, you have physical signs of stress, such as:

• Birch acquires nehydramine and rapid character;
• In the head there is compression and squeezing;
• In the breast, pain and spasms are observed;
• You become literally paralyzed;

You want to relieve stress, but stress continues to strengthen.

So how to remove stress quickly?

Before removing stress, you need to admit that a traditional approach, how to remove stress, including a struggle with a problem that has breeding stress does not work.

After all, ultimately, you are trying to mentally solve the problem, but the process of thinking itself only strengthens stress. Anyone your idea about the problem strengthens stress.

The brain does not want to postpone the reasoning. So he is arranged, and it needs to be taken. However, it is still to offer to your brain - to discontinue the reasoning at least for a while.

So, how to remove stress. 7 light ways.

1. Post off the decision of the issue

When the situation appears, which knocked you out of a quiet state, you have a hunt to solve it as soon as possible. You want to find a way out of the current situation as soon as possible.

Remember that your attempts to solve the problem when you are in stress, we will only strengthen the stress itself.

And here is the first advice: transfer the argument about this problem for a few days (or weeks) forward.

For example, tell me: " I wonder about this problem exactly after 7 days when I feel good, but not now».
So you will give yourself the opportunity not to argue in a negative condition, because it is when stress acts on you, all your thoughts will be destructive.

When you are in a frustrated and stressful condition, you can't think rationally.

The best thing you can do is not to reason at this moment, but to transfer all your reasoning for a few weeks ahead.

Of course it is difficult, but it needs to be learn.

Ask yourself now? What is important to you at the current moment: to solve the question or remove stress?

1. The situation of stress

You will have a certain time to prevail a negative attitude, you will some time Located in a negative key. This is how stress acts. The brain is mechanically trying to return to the source of the problem, but should not do this. Cortisol hormones (stress hormones) disintegrate in the body not immediately and for a long time kept you in the "combat" condition.

1. Distract yourself, take yourself something.

Do you know the phrase? " Do not think about the White Monkey" What are you thinking about? Most likely about the White Monkey.

Therefore, you do not need to force yourself to "do not think", but you need shift focus on something else. And this something should be quite concrete.

Move focus to other matters. I present you a plan of action, what you can distract. Additional list of your affairs.

Right now choose or invent 1-2 cases and start to perform them. Sometimes it is difficult to remove stress precisely because that we can not distract to something else. We do not have any strength, and "concentration on the problem", which occurs by default, continues to "kill".

Choose from this list several things and make them immediately upon completion of the reading of this article:

1. Walk out on the street. Line and go out, pass, walk,
2. Listen to your favorite music. Choose your favorite tracks or a new album of the artist.
3. Do exercises. To actively charge the house - 20 minutes to the music. Or do you run on the street.
4. Call and talk to a friend or girlfriend.
5. Drink a glass of water.
6. Write a diary. Open Word file and write everything that comes to mind.
7. Read the book, an article.
8. Take a hobby or hobby.

1. Able insignificance of the problem

Understand that whatever big you have a problem, it is very small. Imagine a terrestrial ball, billions of people live on it - they are like ants, almost invisible. They run, fuss and you are one of them. I know, you used to consider yourself great and important, but it is not. Perceive yourself simply as an ordinary and insignificant person, and all that you would do is minor. It will seem for you that you will lose with this approach, but you will win. And remember that any decision, whatever you accept, will be true.

1. References Solution to the highest forces.

You can be a believer or not. In any case, imagine that there is a certain highest strength, which is omnipotent. And the rearness to solve your question. Refuse to solve himself, completely give to the discretion of the highest strength and let go. She is able to solve it.

But there is one condition at which the highest strength will solve your problem or offer a simple solution - you do not have to interfere with your reasoning.

Therefore, when you want to strive about the problem, remember that you already recovered the highest strength with its limitless wisdom. She is already engaged in your question. And your goal at the moment is to give freedom and calm down.

Remember that no matter how you wanted to paint, it is better to do it when you are completely calm when you breathe deeply and freely, and not when you are in stress.

Stress is the worst state for making decisions. Remember that being in destructive state, it is impossible not only to decide anything, but even to think about anything.

1. Refuse to fight

Refuse to fight, refuse to solve. It will seem to you scary, but it can be done. Let go a grip and relax. Let go on four sides of your problem right now and distract your chosen affairs.

Get out of the game, get out of the context. Remember when you played the game on a computer, for example, and you are tired of playing, you just got out of the game. Recognize that you lost, but it does not matter. Surrender and refuse to play. You can take the arrogance calm down and stupidly score.

1. Soothing inertia

Remember that calm will not come immediately, calm does not come instantly. Your body will still turn a little on the waves of stress - this is the law of inertia.

But if you stop supporting and throwing the firewood in the form of your experiences in the fire of the situation, stress will soon go out.

And you may seem that you, if you refuse to fight, something terrible will happen, but this is an illusion. Nothing terrible will not happen, on the contrary, it is the way to a rational solution and output from the situation. Remember that the fear of letting the situation is an illusion that keeps you in stress and tension.

Remember that the stress experience is normal, many people are experiencing it. Stress will inevitably pass, no longer a storm. Remember that a calm condition will certainly happen, but for this you need time.

These were 7 ways to remove stress. Try to apply these ways, and you will see how you will be easier after a while.