Sep

13

How to relieve stress? Psychological advice

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The ability to rebuild depending on the situation, hard timing and multitasking, problems at different levels of interpersonal relationships require continuous mobilization of forces. At some point, the nervous system is out of balance. At first, feelings reach the peak of their manifestation, on the verge of affect: anger, anger, self-pity. Then devastation sets in.

The peculiarity of stress is that it becomes noticeable when the body has already been harmed. Therefore, professional psychologists recommend preventing a traumatic condition by forming psycho-emotional stability and relieving stress.

Methods for the development of psycho-emotional stability

Such techniques are aimed at improving the functioning of neurotransmitters responsible for feelings of peace and confidence.

Self-comfort technique

Difficult situations plunge into a state of negativity in relation to yourself and to life. The goal of the exercise is to change the context. Take a look at positive events, starting with the simple ones. For example: “I am grateful that it is morning today, that there is a delicious breakfast on the table. I’m glad the sun is shining brightly. I am glad that I coped with such and such a task today ”. List 10 things to celebrate each day.

A stressor (traumatic event) has a peculiarity – it plunges a person into an experience with his head, activates all body systems. The past and the future are washed away. Only the gloomy remains now. This technique gradually opens the veil of reality, returning to the productive present.

Visualization technique

For the subconscious, any created images are reality. Physiologist and psychiatrist Edmund Jacobson recommends visualizing:

  1. Find a comfortable position, close your eyes, and take a few deep breaths and calm exhales. 
  2. Mentally transfer yourself to a place where you are calm and comfortable.
  3. Immerse yourself in this image. Detail: imagine that you have a switch for volume, brightness, clarity of the image, with which you can adjust its realism.
  4. After diving, return to the present.

The technique of objectifying problems

The goal is to unload the brain, bring burdening thoughts to paper. Anticipating an alarming situation, a person repeatedly scrolls through exciting questions. Write all these aspects down on paper, always by hand. Issues brought up outside are often not so significant and quickly find a solution.

Arrangement technique

Try a simple technique – “agree” with yourself: “I promise to think and worry about this every day for 2 hours from 8 AM to 10 AM” At this time, you give your debt to excitement: cry, feel sorry for yourself, write down feelings, tears in a diary, etc. After the set time has passed, it is important to switch. The debt to the alarm is fulfilled, you can do other issues. This method is suitable for organized people.

Relaxation techniques

During stress, the body mobilizes all forces, activates its resources. In this state, there is a powerful release of adrenaline and cortisol. Muscles are the first to react. Clamps and tension of the heart, smooth, skeletal muscles appear. Therefore, to relieve stress, it is recommended:

  • breathing practices;
  • physical exercise.

Deep breathing technique

Stand up and take a deep breath. Breathing should not be shallow – chest, but deep – diaphragmatic. Air passes through the entire body from head to toe and exits in a strong exhalation. Exhale is long and strong. As you exhale, imagine mentally how all the excitement goes away.

The inhalation is dedicated to three senses: love, gratitude and trust. With each breath, attention is focused on one of them. You can recall life situations when such feelings were filled, they will give strength to this exercise.

The number of repetitions depends on internal sensations. The indicator of effectiveness is a feeling of calmness and peace.

Muscle relaxation technique through their tension

Stress leads to chronic muscle tension. You can relax them by alternating the state of tone and relaxation. Muscles are being worked out, which primarily respond to emotional experiences. Tighten for a count of 10 and relax:

  • palms (clench / unclench fists);
  • forearms (bend / unbend arms);
  • shoulders;
  • neck;
  • eyelids, cheeks, jaws.

Exercise for 15 minutes every day. A worthy replacement for this technique is regular exercise in any sport.

The basic principle of overcoming a traumatic state: it is not the event itself that is important, but the reaction to it. Managing emotions, expanding the boundaries of personal and intellectual capabilities, the ability to relieve stress – all these skills increase mental stability and prevent the development of stress.

Category: Stress

Matt

About the Author ()

I’ve hurt myself while trying to help myself more than you can imagine, that’s why I want to scientifically analyze every popular self-help technique and ‘method’ there is.