How to be a more stress-resistant person. How to cultivate stress tolerance

No matter how insulting it may sound, but stress is the norm of our lives. But many do not know that stress is created by Mother Nature so that we adapt to momentary changes, events taking place in the environment. If you constantly get small portions of stress, then the level of adrenaline increases in the body, which is very useful. At these moments, an innate property is triggered - human stress resistance, that is, there are functions that prevent the effects of stress. It may vary from person to person. Some have an increased function, while others have a reduced function. It all depends on various factors. But there is an opportunity to develop stress tolerance. Before you start working on yourself, let's find out what is the characteristic of a stress-resistant person.

What a resilient person he is

Unfortunately, not all of them are like that, as we have already said, everything depends on a complex of factors. But it is possible to discern this quality in a person, that is, an increased ability to withstand stress.

1. Able to predict the situation. It means that he is ready both physically and mentally for stressful situations.
2. Can take on multiple tasks and complete them successfully. Thus, he can focus on the crisis and quickly resolve it by mobilizing all forces.
3. Has experience in overcoming stressful moments. Once he had already experienced difficult emotions and we can say that he “hardened”. Now he knows what this is fraught with, what can happen next and.
4. A special type of psyche and nervous system. There are character traits in which a person endures any difficulties, including stressful situations. His internal forces, as it were, redirect the influence of stress to the stimulation of certain qualities. For example, someone, very nervous, eats a lot, sings, composes poetry, music.
5. He has the motivation to endure stress. For some, such moments are a way to achieve something, to get moving.

To overcome stress, you need to fight it. However, the body has to resist the changes that occur to a person and the world around him. And here the set of qualities that each of us has “acquired” over the past life is of tremendous importance.

If we have fundamental qualities, courage, wisdom, willpower, then we can more easily look at it, as it were, from the other side. All this can be brought up in your character, the main thing is to have a desire, and this is already half the battle. If you add to everything the ability to keep everything under control, an understanding of how a certain process can end, then everything will be in order. That is, we need to cultivate in ourselves that very stress resistance, consisting of various factors.

How to develop resilience to stress

Someone from the wise said that you should not be afraid of stress, because this phenomenon does not visit only dead people. You just need to learn how to manage it, manage your emotions. And stress will become a very normal and manageable moment in our lives.

When we hear that this or that person has an increased resistance to stress, we understand that he knows how to keep his emotions "in hand". But not only that, a person is able to control them, that's what can generally be called a talent for self-control. Is it difficult to cultivate such qualities in oneself? No, you just need to want and try. But in order to understand how we can resist stress right now, let's take a test, sort of analyze the situation at the start of work.

Below are the phrases, the choice of which corresponds to a certain number. Then we summarize and find out what we are like in the fight against stress. If you perceive the following situation as stress in rare cases, give yourself a 1 point, often - 2 points, and constantly - put 3 points. So, let's begin.

1. You are late for your plane, train.
2. Management calls on the "carpet".
3. You have been instructed to do new work.
4. There was a fight with a close friend.
5. Financial difficulties arose.
6. It seems to you that you are not fulfilling your obligations, your work.
7. You feel that the disease begins.
8. Behind your back, your work colleagues, friends, neighbors talk bad about you.
9. We witnessed a terrible car accident with victims and mangled cars.
10. During urgent work, you are distracted.
11. Broken TV, computer.
12. A friend, husband (wife) was fired from work.
13. You are in a situation of time pressure.
14. There was competition at work, in school and in personal life.
15. You don't sleep well, you suffer from insomnia.
16. You have an evening planned, a weekend, and your boss asks you to go overtime.
17. We witnessed a conflict in the store where we ran after work.
18. A loved one has betrayed you.

Now, after giving the answers, calculate your points. Up to 36 points - you are a person who can resist stress. Only out of the ordinary, exceptional moments can knock you out of your normal state. You have excellent intuition, excellent control over your behavior. Wisely use willpower, be careful, do not worry about trifles.

From 22 to 44 points - are you nervous too often? Although, there are times when you can pull yourself together. Therefore, it is necessary to foresee in advance that the accumulated problems can explode like a volcano.

From 45 to 54 points - you often panic. Stress rules your life, and for all sorts of trifles. Stop and take a break. Think about it, is it worth it to be so upset, worried and worried about other people's bleating? Yes, and their own, too, are not so terrible to suffer like that. You have a minimum threshold of resistance to stress. You should work on yourself!

What does it mean - stress resistance

To begin with, let's get acquainted with the decoding of the term by psychologists. According to them, stress resistance is the ability to competently, without tantrums and fear, to respond to unforeseen, foreseen situations and the ability to control negative types of emotions, formed by someone or independently. There are several types of people in psychology who have stress tolerance.

1. stress resistant- can hardly endure problems, and even trifling situations. They are not able to adapt to the newly created circumstances and at the first occasion they get irritated and nervous. These include psychologically unrestrained, inflexible persons who immediately panic.
2. stress trained- this type can and is ready for minor stresses and calmly experiences them, but if the blow is intensified, that is, the stress is more powerful, the person becomes limp. People cannot make decisions, they are very nervous, they are afraid to take responsibility.
3. Stress inhibitory- react to situations more calmly, but the reason for this is not work on themselves, but a phlegmatic type of character. In general, everything is “on the drum” for such people, they treat everything indifferently, coldly. Only powerful stress can affect their condition and lead to depression.
4. stress resistant- this type is characterized by an excellent protective function of the psyche and they react better than others to various acute situations. For some, an excellent quality can be innate, for others it can be the result of training and self-improvement.

What are the Benefits of Stress Resilient Faces?

We cannot live our lives without stress. And if you are a sociable, sociable person, work surrounded by people, then it is really simply impossible to avoid them. Otherwise, you need to close yourself within four walls and not let anyone in. We hasten to disappoint, even in this case, you can be stressed, for example, if you have an illness, you remember the bad. In short, it's easier to fight than to avoid!

1. Persons with a high threshold of resistance to stress have a lot of advantages in such situations. They, as a rule, have excellent health - everyone knows that you are less nervous, which means you live longer. After all, problems with the body most often occur against the background of nervous experiences, depression, stress. As a result, there are troubles with the gastrointestinal tract, the state of the heart, blood vessels, kidneys, and liver. In addition, the quality of sexual life is deteriorating by an order of magnitude.
2. Stress-resistant live in peace. They perceive the ups and downs of life wisely, realizing that everything in life passes, and this too will pass. It makes no sense to react irritably to various trifles, trifles. Thanks to this quality, a person calmly, without problems, fulfills his functional obligations. Does not create problems in family, work relationships.
3. The world is getting better. Realizing that stress is a moment that comes and goes, a person does not stop admiring the world, enjoying his life. If, on the other hand, you react painfully to everything, you are afraid of everything, worry, get upset, and be stressed, then the world turns into gray, black colors. Cats scratch at the heart. The person gets depressed and everyone new day he perceives as another portion of trouble. They are not able to breathe deeply, they are afraid to take new steps, to make new acquaintances.

Studies have been conducted on how stress affects human health. It turned out that more than 60% of people who are stressed at the workplace suffer from allergic reactions, more than 50% cannot sleep normally, their sleep is disturbed, about 25% suffer from somatic types of diseases.

You need to understand that a smart and sensitive person will always face stress. If this is a “thick-skinned”, phlegmatic type, for whom there is nothing valuable and sacred, then stress will be nothing to him. But these are features of the psyche, few people have them, and, thank God! We know that our readers are intellectually advanced people who need to learn how to curb their emotions. And treat stress wisely, with restraint and manage it.

Why is it important to develop resilience to stress?

The famous psychologist Selye noted that there are two types of stress - negative and positive.

1. Negative - can destroy the human psyche.
2. Positive - can excite, disturb, but do not affect the state of our psyche.

Consider specific examples of positive and negative stress. You decide to go skydiving. There is no denying that this is a very stressful situation. But it is positive, because it does not destroy your psyche, you yourself want to get a portion of adrenaline.

Negative - the news of the death of a loved one whom he loved, cherished him, could not imagine his life without him. This type stress is also dangerous because it has long Negative consequences. As a result, the psyche will collapse, there will be a moment of despair, hopelessness, a dead end.

As we already know, small doses of stress are good for our body. After all, we get a kind of “shake-up”, an incentive for decisive further action. After this, we seem to “wake up”, “wake up” from sleep. And this is understandable, a little more adrenaline enters our blood - a hormone that does not allow a person to constantly sleep.

What are the benefits of stress

We understand that a person who knows how to withstand stress is confident in himself, he is ready for any development of the course of events. In any case, in difficult and sharp moments He is able to pull himself together and control his emotions. Such people are not subject to tantrums, nervous breakdowns. And what is remarkable, many of us do not know what strengths we have. On the contrary, we consider ourselves weak and lax.

Here is a very interesting example from real life. This story was told to me by a work colleague. From childhood, she was friends with a certain Larisa Ivanova. She grew up as a beautiful but sickly girl. Constantly she had to skip school because of hospitals, boarding houses, sanatoriums. But by the age of majority, the body gained strength, and Laura became a very beautiful girl.

Tried to enter - did not pass the competition. But she did not worry and went to work. There she met a man, got married, had a child. While everything is like with people. But after about 3 years, she noticed that her husband comes home in a strange state. Then he decided to quit, and did not want to get a job again. And at some point it became clear - he became a drug addict.

Larisa fought with this disaster for several years, but his parents did not react at all. Instead of scolding their son, they kept giving him gifts. Our heroine could not stand it and left. It was difficult for her with a small child, but nothing, she lived quietly. She opened her own business, took loans and became successful.

After about 6 years, she already had an excellent reputation in her area. But in the same area, another businessman decided to open his own, but the same business. To get his rival out of the way, he simply pointed the tax police at her, who in a strange way discovered a disc with pirated copies. In one of the computers, again in a strange way, there were films of a pornographic nature, with scenes of violence.

You know, it's a real crime. Larisa understood that this was a natural "setup", but she could not prove the opposite. In short, representatives of law enforcement agencies have done their "dirty" work. Larisa had to close down and go to the office of a brazen and cunning investigator for several years on a summons. Then there was a trial, and she was sentenced to 2 years probation and a large fine.

But we said that our unfortunate heroine had loans, in her arms a child who studied in the middle classes. How to be? She was in complete despair. Even the moment came when Lara began to drink. And it is understandable, everyone reacts to stress in their own way. But Larisa found strength from somewhere and decided to fight the troubles. What she did was to sell her apartment, buy a house in a small town, and already there she opened exactly the same business.

At first it was hard, but slowly more and more new clients began to appear. Her services were used by small firms, then large ones. Finally, she got to her feet. So, without expecting anything from herself, our Laura handled the stress and won.

So what gives us resistance to stress? Yes all! Even hiring according to modern methods is carried out with the study of a person's stress resistance. He needs to pass a certain test, such as the one we presented above. After all, the leaders of companies need such employees. They will bring the matter to the end in any situation, because they can mobilize, not waste their energy and make the necessary decisions in critical moments. If you want a good job, respect for people, and a life filled with positivity, learn to manage your emotions.

How to deal with stress

Many psychologists have found an interesting association for people with stress resistance. They have been compared to the Phoenix bird, which always rises from the ashes. You understand that specialists cannot deceive, they know what they are talking about. Let us also become the very bird that is able to recover from any difficult situations.

1. Be a professional in your field. The higher your level of knowledge and experience, the less problems with low self-confidence. But a person who knows his business will not worry, get upset, get annoyed and expect bad things from his own actions. He is confident!
2. Be patient. In any situation, you need to remain calm and not try to do everything at once, lose your calm. Be patient and do not rush to solve problems at once. Sit down, think, take 10 deep breaths in and out. Do not join those who spoil the "general atmosphere", be smarter, weigh every expression.
3. Treat everyone with respect, no matter the situation. Remember once and for all - there are no people without flaws, because perfection does not exist. Accept the environment as it is, do not try to re-educate everyone. Consider all this in raising a restrained character.
4. Do not forget about yourself, constantly pay attention to your body, body. Be active. Run, swim, do walking, yoga, shaping. Very helpful to get good health and self-confidence walking, light walks in the fresh air near the house, in the park, in the square. Go to the bath, get healthy.
5. Find time to relax - go out of town, to the river, to the forest. Spend time there with loved ones and loved ones - relatives, friends.
6. Enjoy life, enjoy every day. Don't give in negative emotions, they surround us everywhere and constantly.
   

   It is important to be able to relax. Learn the technique of proper breathing, meditation. There are a lot of such practices on the Internet, you can set aside one hour every day for a Kundalini yoga class. 7 Chakras for a week, allowing you to gain health and strengthen your inner spirit. Right now, we offer a simple exercise: as soon as a stressful situation arises, start breathing correctly - 10 deep breaths and exhalations. When inhaling, count to 6 and hold your breath, then exhale, count to 6 and hold again. So repeat 10 times.

7. If you have bad habits - drinking alcohol, smoking cigarettes - give them up. It is impossible to talk about the stress resistance of a person addicted to stupidity. In addition, alcohol, nicotine from tobacco, harmful impurities negatively affect the human psyche. As a result, he becomes angry, irritable, hysterical.
8. To avoid stress, it is necessary to properly, responsibly treat your obligations and not create conditions for the emergence of acute moments.
9. Establish only good contacts with colleagues at work and at any time they will come to your aid.
10. Please don't take work home. Rest, because you have been fiddling with these pieces of paper, reports all day. Let your eyes and brain rest.
11. During the work process in the office, try to distract yourself for 5-10 minutes every 40 minutes. Read interesting anecdotes, chat with colleagues, drink a cup of coffee.
12. Be sure to get involved in something other than work, this will allow you to switch and “dilute” your attention. Let it be what you like best - hunting, fishing, skiing, games, knitting, embroidery, cooking.
13. Learn to analyze every situation that has already happened. Think about why it arose, what caused it. So, you will know what actions should not be done, and what words should not be spoken. Stress is easier to anticipate than to deal with later.

Don't be afraid of stress, let it be afraid of you! Look trouble straight in the face. And don't worry, everything will be fine as long as you don't panic. But you won’t start, because we taught you how to easily and without harm to health resist stress and become stress-resistant person!

All for now.
Sincerely, Vyacheslav.

Modern life is extremely stressful. Perhaps because the rhythm has become more dynamic, perhaps people have become more ambitious and strive to be in time and achieve the maximum. To this, let's add ecology, food on the run, radiation from various kinds of equipment, and much more. Unfortunately, the genetic code of mankind does not change as quickly as the environment, and the most vulnerable in such an environment is the human psyche.

Sometimes the tension reaches such a level that a person ceases to cope with it.

Sad statistics. Per last years, more than 12 people jumped out of the windows of Moscow State University. There have been about 30 young people at Bauman University over the past 20 years. This usually happens during sessions.

Studies have shown that 64% of people are stressed at work, 56% of stress leads to bad sleep, 26% get sick due to stress.

About 17% of various allergic reactions occurs due to stress or is aggravated by it.

Knowing about such sad consequences of stress, we are simply forced to protect our psyche from overstrain. The defense of our psyche is commonly called stress resistance.

Stress tolerance- a person - the ability to overcome difficulties, suppress one's emotions, understand human moods, showing restraint and tact.
Stress resistance is determined by a set of personal qualities that allow a person to endure significant intellectual, volitional and emotional stress, due to the characteristics professional activity, without any particular harmful effects on activities, others and their health.
Social Sciences Dictionary / Glossary.ru

• Stress resistance is the ability to navigate in an "emergency" situation.
• Stress resistance is the ability to repel excessive attacks on your psyche.
• Stress resistance is a clear separation of what is important to you, and what you can just fence off with a thick wall with the inscription "not available".
• Stress resistance is constant auto-training and work on the defensive abilities of your psyche and body as a whole.
• Stress resistance is taking care of yourself and your psychological comfort.

Benefits of Resilience

• Calm harmonious life. The peace within contributes to the peace around.
• Physical health. Due to mental stability, we are less prone to neurosis, which means that one of the factors that adversely affects immunity is excluded.
• Creation, not destruction. When you are not overcome by depression, insomnia, hysterical states, physical ailments, you can direct your energy not to fight these unpleasant consequences of stress, but to create something new, important, meaningful or just pleasant. Awareness of one's own importance always gives self-confidence, which means it adds another brick to building a wall called stress resistance.
• positive vision of the world. Remember the cartoon "Once Upon a Time Oh and Ah"? It is about the fact that everyone has problems, the only question is how to treat them.

Manifestations of stress resistance in everyday life

The theory of stress resistance divides people into 4 groups:

• stress resistant. These are the people who are most prone to stress. The problem is that they do not know how to adapt to external events and are not inclined to change their behavior.
• stress trained. People who are ready for change, but not cardinal, calm. This is the type of people who agree only to gradual transformations, but a more assertive intervention can lead to depression and nervous breakdowns.
• Stress inhibitory. This is a type that is quite principled in its life positions and quite loyal to external changes. Unlike the previous type, he will rather agree to rapid changes than to a gradual transformation. At the same time, the peculiarity is that if stresses follow a long sequence, they significantly undermine people belonging to this type. They begin to lose their spirit and break into negative emotions.
• stress resistant. People who are most resistant to negative manifestations environment. Their psyche is protected from destruction.

How to develop stress resistance

Many characterize a person as stress-resistant if he only knows how not to throw out his negative emotions on others. This is a deep delusion. At this moment, a person may experience depression, depression, but be tactful and a good actor. In no case should you close the stress on yourself, otherwise it can destroy you from the inside. You always need to give vent to emotions, but only in a sublimated state.

We offer you some general tips for achieving stress resistance.

• Take the stress test. For example, this one: http://www.psyportal.info/psypage/test210.shtml Make sure you know yourself well.
• Remember that Sleep and Rest are very important. That the dream is the best medicine nobody canceled! It is imperative to give your body a good rest - both physical and moral.
• Find time for your favorite activity. Every person should have an outlet. What strengthens his faith in himself, gives moral satisfaction and helps relieve stress.
• Raise the terminator in you. It is about the ability to recover from a destroyed state. Of course, such a physical rebirth is a distant future. But this model can be taken as the basis for the restoration of the psychological.
• If it's really hard do not hesitate to seek help from specialists. Even if you are used to “doing everything yourself”, you can always come in handy good advice professional. Moreover, not every one of us can be Baron Munchausen and periodically pull himself out by the hair.
• Develop your own methodology. Since the problem of stress resistance is one of the burning ones, there is a huge amount of literature on this topic. Do not be too lazy to go online and, having studied the problem, understand what is right for you.

Golden mean

Vulnerability

Stress tolerance

Indifference, complete absence emotions

Winged expressions about stress tolerance

General rules

Work a little, but every day, so that the virtues become "habits of the heart."

Don't strive for absolute perfection.

Never give up - remember: even the great ones fail.

Trust your intuition.

Avoid extremes. Strive for the golden mean between lack and excess of virtue.

Enjoy; work on your chosen program with humor and optimism.

Stress is a diverse reaction of the body in response to any emotionally super-significant event, both of a “negative” nature (what causes fear, irritation, or is perceived as a threat), and “positive” (touches to the “depth of the soul”). However, for many people, both negative and happy news can be a source of instability. Anger and unbridled joy in equal measure can be the culprits of the fact that we cannot properly focus and maintain optimal performance. Let's look at what stress is, how to increase stress resistance and what significance this skill has for other psychological difficulties.

Also, to understand that you are under the influence of stress, you need to detect the following symptoms:

Of course, the symptoms alone can be signs of other problems. But, remember that chronic stress is often the cause of a number of somatic diseases which doctors have been trying to cope with for many years to no avail.

Types of stress

However, stress is not always a destructive force or so-called distress. Psychologists also distinguish eustress: this is a normal dose of a "starting impulse" that brings any organism out of a state of complete rest and forces it to act. For example, if we lie in bed all day, feeling hungry will be that eustress for us that will make us get up and climb into the refrigerator or cook something.

Depending on what caused stress, it is divided into the following types:

Things that cause stress are called stressors or stressors. They, in turn, are divided into:

• objectively beyond our control (price, inflation, political upheavals);
• past events that we do not let go (prolonged experience of breaking up relationships or experiencing past failures);
• irrational management and experience of real events (inability to prioritize or follow a plan, difficulties in interpersonal relationships, etc.)

Stress and difficult economic situation

There are things that are out of your control. Such is the general difficult economic situation of the country. And here it is important to understand that the stronger and longer you will be in a state of stress, the more difficult it will be for you to find the right and adequate way out for your case. Therefore, you should translate a global problem that you cannot influence into a real, your personal one.

For example, the global crisis lowered my personal income level. Therefore, instead of worrying about abstract things, we are looking for real ways to overcome our problems. This method will still be remembered when describing options for dealing with such experiences. Its essence is to divide a large problem, which is difficult to approach, into a number of small ones that can be solved.

But, it is worth remembering that stress is only one episode, in order for it to turn into a disorder, our personal wrong influence is necessary. For example, any trouble in public transport will be forgotten immediately by one person, and by another it will be scrolled in the head more than a dozen times, causing obvious physiological additions in the form of a change in breathing and cardiac activity. Therefore, it is important to think about how to increase stress resistance.

Stages of stress

Stress develops dynamically, manifesting itself in the degree of increasing internal tension. Therefore, the following stages of its development can be distinguished:

It is worth remembering that stress is just a reaction to information or a situation. And this reaction can and should be corrected. In order for stress not to go to the last stage and not affect physiology, it is worth talking about the four main points of increasing stress resistance.

How to cultivate stress tolerance

To increase stress resistance, as in any business, it is worth learning this step by step. Firstly, in this way you get a clear understanding of what else you can try and what it can give. On the other hand, the more reliable information you have, the greater the choice of ways to overcome such unpleasant situations will be. In addition, learning in the form of general development also contributes to the development of a correct assessment of events.

After all, the less knowledge a person has in any field, the more he is under stress. After all, what is unknown is perceived by our body as dangerous. So, training can take place on the following points, which are proposed below.

1. Proper timing. Sit in a chair, relax and think about the areas you see yourself in: mother, daughter, beloved woman, working bee ... Highlight everything, think that you are a friend, hostess and just a woman planning or relaxing. Write down all these "I" parts of you. Now think about how many percent of the time each of your selves wants. Do not forget that there can only be 100% of the time. Did you get over 200%? This is a sure way to get under the influence of stress without having time to do anything! Make sure that all components fit into 100%. It can be painful and difficult at times, but once you've reallocated your time, draw it out and hang it in a prominent place: it's a stress-free action plan. You must understand that "it is impossible to embrace the immensity." Sometimes this happens when someone close begins to demand much more attention, and your conscience begins to gnaw at you. Take another look at the picture: this is mathematics - an exact science. Total time cannot be more than 100%. And, if you want to go on about and give your loved one more of the time allotted to him, realize that this will necessarily entail a “failure” in other areas.
2. Self control and positive attitude. As soon as you realize that you are “boiling”, try to immediately take control of your condition: disconnect from the irritant, imagine yourself on the sea coast, feel how your breathing and pulse return to normal. Do not imagine a negative outcome of an event, on the contrary, clearly imagine a picture of a favorable outcome. Moreover, try to respond to everything with a bit of irony or with a slight smile.
3. Inner rod. Imagine that you have a strong core inside you. Nothing in the whole world can bend or damage it. This should be done once or twice a day. You can in the morning and in the evening, being alone with yourself. The image will help to consolidate this feeling for all real life.
4. Emotion management. It is better to start managing your emotions even at the beginning of the conflict. After all, even this terrible grandmother, who spoiled your mood in the morning, did this because she was very unhappy. Have pity on her, don't stoop to her level. Well, if a hurricane begins to rage inside, it should be released, but that's right: in the gym, in the garden or on a hike. By the way, in this paragraph lies the answer to the question how to respond to rudeness? Very often, people who break down and are rude to you are already “prepared” by other stress: interpersonal or unsolvable-global. In a word, they are in “combat readiness No. 1”. Just a small spark is enough for you to hear a lot of unpleasant things in your address. But, it is important for you to understand that the main problem is not at all with you. And, responding to such an attack, you are involved in the process of "downloading energy from you." Don't you feel that after such quarrels you turn into a "squeezed lemon"? There is good method- "cocoon". Imagine mentally that you are wrapped in a protective cocoon, all curses and words - you do not care. This exercise can be done even before leaving the house. And how to respond to rudeness? That's right, no way! This is not for you...
5. Rational approach. When we see a huge problem, we give up and put it on the back burner, feeling annoyed and then deeply stressed. This is the main mistake. Break the problem into small pieces and solve them without delay. For example, you want to lose 30 kg. This is a lot and therefore you still hesitate and constantly experience remorse, ridicule and stress. Break these 30 kg into 3 and write yourself a program for 10 months. Agree, it's much more realistic.
6. Proper nutrition and activity. Improper nutrition in fact, it releases a lot of unhealthy substances, but simply poisons our body. Naturally, it does not feel very good. Even mild stress affects the hormonal background, and if we do not give physical activity, all these hormones begin to burn the body from the inside. Therefore, a portion of vegetables, fruits with a bright skin, as well as walking, jogging and playing sports help to release the body from the stress accumulated during the day.
7. Tension control. Try to know the measure in everything. Tension must be adequate, and overwork never leads to anything good. Remember to leave yourself some time just to meditate or make plans.

How to deal with stress in the workplace?

How to develop stress resistance in yourself? There are golden rules for managing stress in the workplace. Here are the main ones:

Hobbies and change of scenery – the best doctor

When dealing with stress, it is very important to be able to switch. So, if you are experiencing information stress or emotional stress, switch to physical activity. If stress has become physiological (physical), rest your soul in a circle important people. And yet - switch to those for whom you are trying. What's the point of "earning a million for the family" if at the same time she (this same family) does not see you. Naturally, they will not appreciate your efforts in due measure, and you will experience a lot of stress.

Traveling and hobbies also help to cope well. If you want to combine a hobby with targeted stress relief, go to art therapy - anti-stress or yoga, where breathing practices will help you find peace and harmony. A good example of getting rid of such experiences with the help of art therapy is a method of changing color saturation and objectifying stress.

First, we depict the stress itself. It is obtained not as an abstract concept that cannot be "caught by the tail", but in an absolutely real way. And since it is something real, it can be changed. To do this, we choose brighter, joyful and light colors, with which we change the color of the entire picture, thus changing the emotional component of experiences.

Breathing practices during stress are aimed at restoring the balance of the whole organism. When performing them, it is important to feel the restoration of harmony. One of the express practices is the harmonization of yin and yang. Five deep breaths are taken through the nose and exhalations through the mouth. With the last three exhalations, we try to reach our toes with our fingers. Then we sit down, relax and make breathing calls chest breathing, and then - abdominal for ten breaths and exhalations. We finish the practice while standing, stretching upwards on the inhale, “towards the sun”.

Of course, some moments are difficult to do the first time. However, stress management is the same process as learning mathematics or literature. Learn, try, choose your method and everything will definitely work out. And, if you want to read more on a topic of interest, check out the writings of Selge G. and The Psychology of Stress by L.A. Kitaev-Smyk. Although many new and interesting works are now available.

The state of stress is most often associated with work or events in a person’s personal life. Medical research has shown that human body, in this case, reacts with changes in the biochemical structure, the task of which is to cope with the increased stress. According to the data obtained, between stress-causing life situations and the development of psychosomatic diseases there is a direct relationship. Under the influence of stressors, a state of excitement, anxiety comes, and there is a setting for a response action. Regardless of the severity and reality of the threat, it can be unsafe and manifests itself in increased heart rate, muscle tension and other changes in human biochemistry.
From this article you will learn how to be a more stress-resistant person, how to train your character and nerves, how to withstand stress on your own, how to increase the level of stress resistance, how stress resistance is formed, and much more.

Psychologists distinguish between two types of stress - positive and negative. The first one gives positive emotions and emotional release, a person is freed from superfluous. The second one, on the contrary, disturbs the psyche, traumatizes it, forces nerve cells experience a jolt. And quite often one species can be formed from another.

For example, if you jumped into the pool from a height, then this is positive stress, but if after that something caught on your leg or you saw something and got scared, then this is already negative stress.

The very same level of stability is formed from how a person relates to certain stressful situations. Some may look for the strength to fight, hold the blows steadfastly and even give back, while others will break down and give up.

Someone is trying to relieve stress with the help, which is extremely dangerous and will not lead to the desired result, but, on the contrary, will worsen the condition, because. the problem isn't going anywhere. Alcohol is just a temporary shutdown of consciousness. You just running away from reality, but then you have to come back and again observe and feel everything that was before. And all this against the backdrop of a hangover.

Try to be positive

Endurance, high speed of mobilization of the spirit and psyche - these are the main qualities of a person who is able to control his stress. Such people are mostly extremely positive, there is little that can piss them off, and those who are stressed are often very gloomy and angry. Many of them require psychological help specialists, but it is much more important to learn how to cope with this condition on your own.

This quality is highly valued in business, because there are extremely important social adaptation and personality, without which it is impossible to solve serious problems and take responsibility for them.

Preparing the Body for Stress Control

Before moving on to radical measures, you first need to set up the body for radical changes. We already wrote earlier about useful anti-stress. We describe only the main ones that must be observed:

• Set up your daily routine. If your body knows exactly when to wait for food, sleep and wakefulness, then work nervous system will be more stable
• Go in for sports or any other physical activity more often. Physical exercise cause the production of a special hormone, similar to that which is obtained during stress. Regular exercise will help to harden the body;
• Eat more products with magnesium. It helps protect the body during times of stress. There is a lot of magnesium in buckwheat porridge, watermelons and legumes;
• It is very important to sleep properly. You need to do this at least six to seven hours a day, and uninterrupted sleep, provided that you went to bed before midnight.

But the most important thing is the moral mood of oneself, that stress is not terrible for you. The right mindset is half the battle.

Proper sleep improves well-being and energizes life

Control methods

After hardening the body, it's time to move on to hardening the mind. The following rules will help you do this:

• Try to become a professional in exactly the area in which you find yourself and which you like. This technique will fence you off from negative new knowledge. An increase in the existing ones has a very favorable effect on the psyche;
• No panic. Your behavior should be as balanced and calm as possible, thanks to which you will be able to save energy. Whatever happens, you must always remain calm;
• Never forget that all people are different, and the same situation may look different from the perspective of a particular person. Therefore, try to restrain yourself in dealing with an unbalanced person, do not resort to violence and do not be led to provocations and insults. For this, there must be a developed self-esteem;
• Give your mind more rest. Go out of town, relax, pick mushrooms or berries, or just walk through the forest. A few hours of such a rest - and you are ready for new shocks;
• Create sometimes stressful situations. It is not necessary to quarrel with everyone, it is enough just to get to know a person on the street or at work, try to seriously talk with your superiors about a vacation or promotion;
• Listen to yourself. Your mind is the most best helper in determining stress resistance and in trying to curb your stress.

The process of controlling stress is thorny and difficult, but you can not give up. To give up means to lose, so you need to fight to the end.

Be the captain of your thoughts. Control them so they can't control you

As described above, you should never leave what you started halfway. If you have already decided that you can learn to control your emotions, then finish the job.

If you feel that you are not coping, and your development as a self-confident person does not move off the ground, then psychology will save you. The advice of a psychologist or articles on the Internet about this will open up a second wind and give a couple of parting words for the future. Be sure to read about. This article describes real operating methods self-control that will help you get out of any depressing situation.

Never bring your body and mind to nervous exhaustion. In such a state, it is extremely difficult to find the strength not to break loose and do trouble. Try to give yourself rest as often as possible, both physical and moral.

Sometimes a person's behavior depends on his temperament. To determine your own, you can take a test, sometimes you may need training or diagnostics from professionals, but determining temperament is extremely important for proper mental training. Good luck and good mood!

Fatigue and fatigue are normal, stress is natural. But - if you recover correctly. So, how to help the body cope with increased stress, how to optimize work processes so as not to burn out at work? Six simple rules shared with the portal by a medical psychologist of the Medsi Clinical and Diagnostic Center on Belorusskaya Olga Shcherbakova.

The topic of stress and, as a result, fatigue is very relevant in our time. We work a lot, life is oversaturated with information flow, often negative, we communicate a lot with different people, we do not have time to rest and recover. How, in such conditions, to remain effective, not to get tired, not to suffer and not to get sick at the same time?

Work - take a break

Work hard and not get tired at all will not work. Fatigue and fatigue is a normal psychophysiological reaction of a person, for example, at the end of the day or after a heavy load. After rest, sleep, the feeling of fatigue should pass. In order to be able to work hard, it is useful to take small breaks during the day. For example, every 2-3 hours, get up from the table, if the work is sedentary, go to the rest room, if there is one, do a little gymnastics, drink tea. It is important to switch for a few minutes, this will help relieve fatigue from the eyes and activate the processes of attention and memory.

Combine business with pleasure

Be sure to respect the ecology of work. The periods for work and for rest are important. When we do not rest, the efficiency of work from this only decreases. If there is no opportunity for rest, then it will be useful to mentally agree with yourself, with your body, about when "he will get a long-awaited vacation or a day off." During active busy working periods, you can drink vitamins, nutrition should be varied and balanced. Sports loads will help relieve accumulated stress, improve mood, nourish the brain with oxygen, which is also necessary for good health and work efficiency. If the employer provides the opportunity to play sports in the middle of the day, during a break, great! You can combine business with pleasure.

Lunch - time to get up from your chair

During lunch breaks, it is better to leave your workplace. If we eat at the desk, we deprive our brain and eyes of the opportunity to rest, often continuing to think about some work tasks in the process of eating. It is important to take breaks, and during lunch, try to think about something pleasant or just focus on the process of eating.

Help the eyes

While working at a computer, the eyes get tired first of all. In order to prevent vision loss, you can wear special glasses with protective glasses to work on a computer. Every 2-3 hours, gymnastics for the eyes will be useful. Rotational movements, bulging and closing your eyes are simple exercises that will relieve tension. You can close your eyes for a few minutes and sit quietly.

Prepare your body for an important meeting

Each person has his own biological rhythms and the time of the greatest and least activity. Some work better in the morning, others in the evening. We are not always able to organize our work in an optimal way. Important events, projects, meetings, etc. may not coincide with our biorhythms. Then we have to expend much more effort in order to be effective. If the event is planned in advance, then we try to get enough sleep the day before, mentally tune in, perhaps prepare in advance some necessary materials, free up another part of the day for rest and recovery or preparation. Do not skip meals during important days because when we are hungry, we get tired faster. At the same time, a large meal can also be harmful, as you will want to sleep or energy will be spent on digesting it.

Learn to enter into a state of harmony and balance

You can't avoid stress at all either. All people and animals are subject to stress. Stress is a natural reaction to a situation. Stress is not always negative. Stress is often an "awakening" moment, a point for development. Stress becomes dangerous when it is very strong, significant for a person or lasts for a long time. Then the consequences of stress can be devastating for both physical health and mental health. It is important to learn how to cope, live properly stress - this, apparently, is the task of every person. The point is to learn to enter into a state of harmony and balance. During a strong emotional outburst, we try not to make any important decisions. All decisions are made when we are emotionally calm or stable.

Here are some tips for becoming more resilient.

1. When you are very busy at work, try to highlight the main and important things and secondary ones. Focus on important things. Leave free time in your schedule.
2. Movement, sports, walks in the air. This is very important for maintaining your health and relaxation.
3. Do something every day that calms and relaxes you. For example, taking a bath, reading a book, massage and more.
4. Regularly do something that gives you joy and pleasure (communication with children, with friends, a good movie, laughter, and much more).
5. Creation. Having a hobby is also a good prevention of stress damage.
6. Try to get enough sleep. Lack of sleep often leads to the depletion of all body resources.

There are a lot of methods, this is just a small part of them. But, if you try to follow them, you will feel much better.

If it so happened that you fell ill and "fell out" of the rhythm of life, then after the illness we enter the work gradually, the body still needs some time to recover, vitamins to strengthen the immune system and a varied diet will help to recover faster.

Take care of yourself and your loved ones!

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