Methods of psycho-emotional load. Nervous state and tension. Finally. Childhood psychological trauma

How to relieve nervous tension and stress

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

Good time everyone! Let's talk about nervous tension. The tension that arises as a result of various psycho-emotional stresses, whether it is a solution to some problem or experience.

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

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

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

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

And even when meeting someone we like, something can bother us. In this case, a slight tension can even flow into a stronger one.

But now oh light tension which occurs as a result of something unpleasant, but few significant for us. Have you noticed, felt this tension in your head (body), how can it be removed?

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

I don't think any more words are needed here. it was important switch your attention. And since the problem was insignificant, it was not difficult for us to do this.

But another scenario was also possible. You kept your attention on this unpleasant moment. They got hooked mentally and began to scroll through the negative in my head, perhaps looking for an answer, or simply analyzing. But after all, this situation is unpleasant for you, which means that by holding it, even if it is a minor nuisance, you mentally draw it in images and see some kind of internal dialogue with yourself, gradually raise the tension.

Often this can happen when a person, while doing some business, got distracted, deliberately forgot, but at the same time kept the negative inside himself, in the images and feelings that he experienced then and began to experience now. At that moment, it was best to stop and let go of all this unnecessary information in my head, but it didn’t work out. As a result, consciously or not, you went into a state of overvoltage.

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

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

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

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

Here the main thing you need to understand for yourself, to determine the point when you begin to feel significant fatigue and regardless of the positive or No solving some problem let go for a while and give it to your brain to rest. With a fresh head it is always easier to find a solution. Yes, and problems and troubles do not look so scary if you step back a little and let them go.

Many do not know how to stop in time and continue to search for a solution or scroll through the trouble, hoping to still solve the problem for themselves, to find the answer so that first of all calm yourself down but by doing so, they only bring themselves into a state of intense tension. And not only does a strong, exhausting tension arise, but also intrusive thoughts. The problem simply does not go out of my head, even if you try very hard to switch to something, occupy yourself and thereby be distracted.

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

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

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

You, I think, have noticed for yourself that in different states, looking at the same problem, we relate to it differently. If something has bothered you, you are exhausted and instinctively let go of the problem, you were able to do it, then already returning to it, for example, the next day, it does not seem to be such a problem for you. And the decision, as a rule, is found quite quickly, and without much stress and deliberation.

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

How to relieve stress

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

So, how can we get out of this very unpleasant and harmful state for us. To begin with, the most important thing is to understand for yourself that it is not possible to solve the problem because of which you brought yourself to such a state.

Plus to this, even finding appropriate answer, thoughts about the problem itself won't let you calm down, but the solution itself will still be questionable. Therefore, first of all need to relieve stress. Already understanding this will make it easier for you to perceive the situation.

Now I need to focus on something else. The best thing in this case is doing what you love, exactly what causes you positive emotions. At the same time, negative and obsessive thoughts will continue to stick in your head.

And here is the most important point. - don't resist intrusive thoughts if they don't go away and let them be while not analyzing calmly ignore them.

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

You can watch thoughts, but without trying to get rid of them without fail and as soon as possible, let everything go naturally. Without conflicting with them, these thoughts will gradually resolve themselves.

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

If possible, you can take a contrast shower, good removes nervous tension and unpleasant symptoms of stress how and what read in the article "". Or go to the pool, physically active, swimming and the water itself is what you need.

Also very helpful such activities, even if they are not quite to your taste, like drawing, knitting, woodcarving, etc. It is important that this does not require a lot of mental process from you. If you draw, then you draw calmly, easily and not too zealously, so that everything will certainly turn out well. As it turns out, so be it.

As at school in the classroom, with diligence and passion, but without unnecessary temperamental emotions and without twisting, from diligence, tongue on its side. Although it is possible that at school some people tried very, very hard. Now this is not necessary, another time. Engaged in woodcarving or embroidery, the same thing.

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

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

You will need some will power and that negative energy accumulated in the process of finding a solution to the first problem. And even somewhere anger. It is important to try to solve this problem with enthusiasm, with the search and study of the best option for solving it.

Your thought process will again take your energy, but the most important thing here is that you remove the sharpness of that first negative situation that led you to an obsessive state and thereby not concentrating on it, gradually free your mind from obsessive thoughts.

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

But again, always remember that whatever you do, if the intrusive thoughts don't go away, you don't fight them. Thus, you learn to live when there are some such thoughts and when they are not, you simply do not run away from them. Gradually, your perception of them will change from hostile to more calm and you will no longer be afraid of their appearance and these thoughts themselves, the anxiety will go away and they will stop putting pressure on you.

Friends, if you feel that you have fallen into such a state of mental stress and at the same time have not been able to solve some of your problems, find an answer, will be 100% correct refrain from making any further decisions.

Leave it for later, give your overheated thinking a chance to rest, cool down. And better sleep with her. Morning evening is wiser, this is a very clever and useful expression. You will be able to look at the problem that bothers you a little from the outside and with a rested, cold brain.

Sometimes you really need get away from the problem,afford leave it unresolved in order to later clearly see its real essence, whether it is really important to you. It often happens that the problem was not at all so important that it was so bothering and worrying about it. At the same time, this break and a fresh look will allow us to see new options and possibilities for solving it.

And in order to most effectively and easily cope with a nervous condition you can learn something interesting and useful for yourself, as well as learn how to change some old beliefs that interfere with you, learn about how to reassess values, find out how it happens and understand how and what it is.

For this, there are excellent trainings and books, effective techniques and relaxation methods, you can find some of them on my website. And in order not to miss updates on this topic, you can subscribe to the newsletter.

Nervous state and tension. Finally.

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

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

There are enough envious people and dirty tricks in the world, so be independent of the words of insult by some and be more reasonable in the gossip of others. Think first of all about your health, because life will continue anyway and after the black stripe there will definitely be a bright, blue stripe.

A story about an ostrich. I’ll tell my friends right away, don’t associate this story about an ostrich with what I wrote above, it’s true, just for your mood. Though there are a few things to keep in mind..

The ostrich is not a stupid bird, when danger arises, it hides its head in the ground. What for? And why should he take all the problems into his head. He thinks that no matter what happens, it cannot be avoided, but I will not worry.

Just think, the ass will remain on the surface. Well, it’s better to take all the problems with your ass than with your head, the head is still more important. And the ass, ... well, what can happen to her? Yes, nothing terrible and can not.

Just a little, he hides his head in the ground and rests, does not see anything, does not see what is happening with his ass. And if there is no problem, then there is no problem.

Well, if, nevertheless, such a thing arises in the form of a masochistic elephant, what can you do, the main thing is the head in the sand - it relaxes, the ass has accepted the problem, it’s no stranger to it, then it’s an ass to seek adventures for itself, and peace in the head, no tension and everything is great.

The main thing is that the relatives do not see the problem that has arisen, otherwise explain later what's what - head, ass, elephant ....

Sincerely, Andrey Russkikh

P.S. Read more about obsessive-compulsive disorders and thoughts, their treatment, here ()

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The modern world sets a large number of tasks and goals for a person, which together are stressful factors and provoke a state of emotional stress. It reflects the psycho-physiological readiness of the body to find internal resources for the implementation of the plans. Such a load cannot be beneficial, therefore it leads to a feeling of chronic fatigue. To avoid the occurrence of regular psychological stress, leading to serious neurotic disorders, you need to learn how to deal with your own negative emotions and understand the reasons that provoke them.

A modern person should know how to deal with stress

Causes

Most psychologists are inclined to believe that the reasons leading to such experiences are of 2 types:

• external;
• internal.

Internal reasons include the problem of inability to splash out emotions and experience them within oneself. Most people who encounter this problem are pessimistic or have low motivation and ingrained complexes. The initial effects may be mild internal tension and discomfort, but if this condition is prolonged, it can develop into a dangerous form of mental or physical illness.

People who have experienced a deterioration in health due to psycho-emotional stress most often suffer from problems of the cardiovascular system. Cardiologists, while studying the problem, concluded that people who cannot cope with such an emotional illness are at risk, since the likelihood of coronary heart disease and atherosclerosis increases, as well as periodic hypertension (hypertension). When emotional stress reaches a critical point, along with a change in the rhythm of cardiac activity, blood supply also changes.

It is important to understand that in moments of strong internal experiences, there is an enormous burden on the heart, sometimes leading to irreversible consequences.

External causes include stress factors - incidents that lead to the experience of acute negative emotions. These are situations that directly affect the private life of a person. They are associated with those locations that are given the most time and whose psychological climate is most important for emotional comfort. Mostly these are everyday problems, the atmosphere of the workspace, relationships with close people and relatives, interpersonal conflicts that have not been resolved for a long time.

Prevention of emotional stress

Feeling emotional stress on your own is quite easy. There is a feeling of heightened discomfort when a person can be quite healthy physically, but he characterizes his state of mind as satisfactory and feels the need to get rid of feelings of emotional oppression as soon as possible. The most destructive way to get rid of the problem is the complete elimination of all stress factors and going into the zone of psychological comfort, when any collision with the object of provocation of internal stress adversely affects the nervous system.

In order not to have to resort to such drastic measures, it is enough to learn how to prevent the symptoms that characterize emotional stress and prevent the further development of neurotic disorders. There are several rules of mental hygiene, following which you can achieve a stable balanced state and reduce the risk of stress factors:

Fighting methods

Even if all means of mental hygiene are directed against the occurrence of psycho-emotional stress, no one is immune from encountering unforeseen circumstances that have a strong destructive effect on the nervous system. It often happens that the mental state is exposed to stressful factors and in order to cope with stress, you need to resort to the help of special exercises that help to achieve a calm perception of the surrounding reality. It is worth changing your attitude to external manifestations that cannot be influenced. This is the first serious step to help relieve high levels of tension.

Yoga is a great stress reliever

There are several bodily exercises that are related to yoga and help relieve emotional stress. It has a beneficial effect on the functioning of the central nervous system, restores the body after overwork and long-term monotonous work.

When an adult experiences emotional stress and his mental state is not stabilized, the adrenal glands produce adrenaline, which activates all the internal resources of the body and encourages it to act no matter what.

In order to avoid critical harm to physical health, it is necessary to use up the produced adrenaline as soon as possible, for this there is a bodily technique. To relieve the growing psycho-emotional stress, you should perform a number of simple steps that will help get rid of the feeling of fatigue:

1. Hold one hand over your head and lightly touch the fingers of the opposite ear.
2. Bring the middle and index fingers of the other hand to the tip of the nose.
3. Change the position of the hands: the right hand rises to the nose, and the left hand to the ear.

This elementary and effective method of treatment allows you to combine the activity of the cerebral hemispheres.

There is a way to deal with emotional stress in the form of breathing exercises:

1. Bend your elbows and clench your fingers into a hard fist.
2. Stomp your feet vigorously, straining the entire body and taking deep breaths and exhalations.

Such a means of dealing with stress will be most effective if the performer of this technique has the opportunity to scream loudly. This helps to release the emotional shackles as much as possible and feel relief.

It is worth paying attention to the reception of the fight against nervous tension in the form of muscle stretching:

1. Stand up and straighten your back.
2. Take a deep breath, as you exhale rise up on your toes.
3. While inhaling, raise both hands, while exhaling, lower and tighten the muscles strongly.
4. Lean forward, mentally releasing tension.
5. Maintain this position for about a minute and try to stay in it, but relax as much as possible.
6. Sharply return to the starting position, make movements that animals often perform after bathing, that is, shake off “invisible drops” from themselves.

This technique is recommended to be performed several times at a slow pace, until a feeling of pleasant freedom from accumulated tension appears in the patient's body. These recovery methods are recommended to be used as relaxation, it is useful to drink a cup of herbal tea and take a cool refreshing shower.

sand therapy session

It is impossible not to mention the diagnosis and at the same time the treatment of psycho-emotional disorders associated with the use of sand therapy. It was studied by the famous Swiss psychologist Carl Gustav Jung at the beginning of the 20th century. He noticed that this way of dealing with emotional stress and mental disorders has a tremendous effect, and interaction with sand gives a very important experience of reflection (self-knowledge) and helps to defuse tension within oneself.

Pets

Particular attention deserves tactile contact with animals. It has been proven that the biofield of domestic animals has a beneficial effect on the fight against the state of apathy caused by chronic fatigue. This is a quick way to restore strength and create a positive perception of the surrounding space.

Pets help relieve stress

Exercise stress

Many people find salvation from psycho-emotional stress in sports, because there are a large number of its types, everyone can find something to their liking.

The main thing is not to become addicted to sports and not consider it the only key to managing emotional problems: constant muscle tension is not the best way to get rid of chronic emotional fatigue.

Conclusion

Whatever means to combat psycho-emotional stress is chosen, the main thing is to achieve the goal and identify the essence of the problem, which was the root of emotional troubles. It is important to learn how to manage personal time and learn to distinguish between those processes that are carried out during the day. Time management techniques are great for this. In the concept of emotional stress, everyone puts their own meaning in accordance with the situation that caused this reaction. But anyone who encounters this problem should immediately bring their perception to a higher, conscious level.

Ways to relieve psycho-emotional stress

Experience shows that an effective means of preventing tension, preventing the syndrome of professional burnout is the use of methods of self-regulation and self-recovery. This is a kind of safety precaution for professionals who have numerous and intensive contacts with people in the course of their professional activities. These techniques have been used and are currently being used in work with teachers during interactive classes at TMK, MBOU Secondary School No. 56, during individual and group work with clients. The information presented in this article is included in the information block of the program "Prevention of emotional burnout of teachers" and in the practice of self-regulation of the body.

Natural ways of body regulation and self-regulation

The nature of a person is such that he strives for comfort, for the elimination of unpleasant sensations, without thinking about it, without knowing what scientific words it is called. These are natural ways of regulation that turn on by themselves, spontaneously.

You probably intuitively use many of them. This is a long sleep, delicious food, communication with nature and animals, a bath, massage, movement, dancing, music and much more.

The following natural methods of regulation of the body are distinguished:

laughter, smile, humor;

thoughts about good, pleasant,

various movements such as sipping, muscle relaxation;

observation of the landscape outside the window;

looking at flowers in the room, photographs, other things that are pleasant or expensive for a person;

mental appeal to higher powers (God, the Universe, a great idea);

bathing (real or mental) in the sun;

inhalation of fresh air:

poetry reading;

expressing praise, compliments to someone just like that.

Try asking yourself questions:

What helps you cheer up, switch?

What can I use from the above?

Mentally, and preferably on paper, make a list of these methods. Think about which ones you can use consciously when you feel tense or tired.

Unfortunately, such tools cannot, as a rule, be used at work, directly at the moment when a tense situation arose or fatigue accumulated. Are there any techniques that can be applied during work? Yes.

To begin with, it is important to figure out what natural mechanisms for relieving stress and discharge, increasing tone, you own; realize them; move from spontaneous application of natural methods of regulation to conscious in order to manage their condition.

Specialists dealing with the problem of regulating emotional states, neuropsychic tension, use special techniques consciously to manage them. It is they who are called methods of self-regulation, or methods of self-influence, emphasizing the active participation of a person in them.

Self-regulation is the management of one's psycho-emotional state, achieved by a person's influence on himself with the help of words, mental images, control of muscle tone and breathing.

Thus, self-regulation can be carried out with the help of four main means, used individually or in various combinations.

As a result of self-regulation, three main effects can occur:

calming effect (elimination of emotional tension);

the effect of recovery (weakening of manifestations of fatigue);

activation effect (increased psychophysiological reactivity).

Timely self-regulation acts as a kind of psychohygienic means that prevents the accumulation of residual overvoltage phenomena, contributes to the completeness of recuperation, normalizes the emotional background of activity, and also enhances the mobilization of body resources.

Bank of ways of self-regulation

1. Methods related to breath control

Breathing, its rhythm, is subject to all other vital rhythms of our body.

Breathing plays an important role in our mental life. Mastering your breathing, its mechanisms is one of the ways to cope with psychological problems and neurosis. Conscious breath control is one of the oldest ways to deal with stress and other psychological stress.

Breath control is an effective means of influencing muscle tone and the emotional centers of the brain. Slow and deep breathing (with the participation of the abdominal muscles) lowers the excitability of the nerve centers, promotes muscle relaxation, that is, relaxation. Frequent (thoracic) breathing, on the contrary, provides a high level of body activity, maintains neuropsychic tension.

Proper breathing - tune in to the rhythm and emotions of thinking. You have probably noticed more than once how this or that emotional state, the rhythm of emotions, changes our breathing. Remember how it changed when you were excited, when you expected the result of some important process for you. How did you breathe when you learned some good news?

Every time there is a special pattern of breathing corresponding to your emotional state. If you are excited, your breathing is shallow and rapid. If you are calm, it is slow and deep.

There is also an inverse relationship. In a difficult emotionally intense moment for you, when your breath breaks and your heart beats somewhere in your throat, you can calm yourself with the help of, correctly, breathing. Even and slow breathing will help you cope with your emotions. Breathe as you would if you were in a state of deep rest.

To speed up the process, it is necessary, while maintaining the pattern of calm breathing, to slightly increase the depth of breathing and its intensity.

In the same way, by changing the rhythm of breathing, one can move from a relaxed, calm state to a more active, vigorous one. That is, by changing the pattern of breathing, we can transfer ourselves to ANY emotional state.

Of course, in order to consolidate this skill, it is necessary to consciously practice these transitions from one state to another. Practice leveling irritation and aggression with even, slow and deep breathing. And, finally, feeling a breakdown, being in a state of apathy, change the pattern of breathing, bringing it closer to what distinguishes an actively working person.

How to do it? Try, when you are irritated or angry, to breathe like a person who is barely awake breathes. Imagine that you are in bed, you have just had a pleasant, restful dream. So you woke up, and your breathing is slow and calm. Take ten breaths, carefully monitoring the accuracy of the breathing of a newly awakened person (at the same time, increase the depth and intensity of breathing, keeping its pattern!). There will be no trace of negative emotions.

Breathing can change more than just emotions. It has a powerful effect on thought, and therefore on the whole organism. Breathing is associated with thinking and concentration, more precisely with intellectual rhythm. By learning to breathe correctly, you can significantly improve your mental abilities. It is important to learn how to breathe normally and control this process. Controlling the process of breathing, you should not be zealous. But, when you experience emotional discomfort, just check how you breathe. And if you find out that something is wrong and the breathing is not getting better, if it is frequent, shallow and ineffective (that is, not satisfying your needs), then take action.

With natural and full breathing, the body assumes a characteristic posture. On inspiration, the head slides back, the shoulders move forward and up, the stomach is drawn in, the pelvis moves forward, and the legs move apart by themselves. When exhaling, all the indicated parts of the body move in the opposite direction, as if a person is preparing to group, but does not group. All this is possible only if you surrender to the process of breathing, which I wish you with all my heart, because in natural breathing there are many resources for our mental and even physical well-being.

Mastering natural breathing. Try to take the most complete breath with the participation of the intercostal muscles, the muscles of the upper shoulder girdle and the press. Take an equally deep breath. "Digh-thread" the remaining air two or three doses; only 3-4 consecutive exhalations without breaths. After a 3-5 second pause, try to inhale as fully as possible again. If necessary, carry out this complex 3-7 times. Focus on the result, you should feel that your breathing has become free and full. You should also feel that all three muscle groups (intercostal muscles, muscles of the shoulder girdle and abs) work in harmony, helping each other to ensure breathing.

Check for complete breathing. In order to make sure that your breath is really full, tighten as much as possible and hold the tension for as long as possible. Then take 2-3 deep spontaneous breaths and exhalations. Additionally, make sure that no muscle blocks interfere with your breathing (a feeling of muscle tension in one of three areas: chest, shoulders, abs). If you determine some kind of muscle block, get rid of it with additional tension in this muscle group according to the appropriate scheme.

It would be absurd to completely abandon those tools for maintaining mental well-being that are hidden in the breath. In the process of evolutionary development, a clear relationship has developed between deep and frequent breathing, on the one hand, and the activation of the body, on the other. At the same time, when breathing slows down, the nervous system rests, while the body, in the meantime, restores and accumulates energy resources. During inhalation, the mental state is activated, and during exhalation, calm and relaxation of the whole organism occurs.

If you feel anxiety, if you feel internal weakness or tension, dive into the here and now, concentrate on your breathing. Feel only your breath. Sit with your back straight and count your breaths: one on an inhale, two on an exhale, three on a new inhale, four on a new exhale, and so on. Continue counting only up to ten, as counting breaths is difficult with large numbers. Go through two or three such cycles. Focus on every account. Give your attention to exactly one, exactly two, exactly three, etc. Invest yourself in each number, follow your breath, your inhalation, exhalation, pause. Pay attention to those obstacles that do not allow you to breathe fully, and eliminate them. In the process of breathing, feel the currents that arise in the body under its influence.

With increased excitability, anxiety, nervousness or irritability, increase the time for all three phases of the respiratory process: inhale-pause-exhale. Start with 5 seconds. Slow inhale for 5 seconds, pause for 5 seconds and exhale also for 5 seconds. It is not necessary to breathe in such a rhythm for a long time. Follow the result and focus on it. If it's not difficult for you, you can gradually increase the duration of each phase (pause - no more than 10 seconds).

This exercise should not be performed before work that requires high activity. It has a pronounced calming effect, so it can be effective at bedtime if you have difficulty falling asleep.

In order to raise the general tone, gather strength, the alternation of the phases of breathing should be as follows: inhale - exhale - hold your breath for 5 seconds. Follow the result, be guided by it. You can increase the duration of the respiratory phases (each separately), but not much. The exercise should be carried out carefully.

For emergency activation of internal resources: inhalation should be less active, and exhalation should be forced, rather abruptly, with artificially created difficulty. Sit with a straight back, move your shoulders slightly forward, take a calm breath for 3 seconds and exhale forcefully for six. Create tension with the muscles of the tongue and larynx to resist the passing air. Simultaneously with the exhalation, tighten the muscles of the arms, chest and abdomen. More than 5-6 breaths should not be done in this way.

2. Methods related to the control of muscle tone, movement.

Under the influence of mental stress, muscle clamps and tension arise. The ability to relax them allows you to relieve neuropsychic tension, quickly restore strength.

How to do it?

They say that a wedge is knocked out with a wedge. And we will do just that. To achieve complete relaxation, you need to strain, as much as possible.

What do we have to do? First, we will learn how to sequentially strain each muscle group. After that, it will be necessary to master their simultaneous tension, and only then we will talk about relaxation. Ready? Then let's get started.

To fully relax, it is necessary to strain all muscle groups: hands - forearms - shoulders and shoulders - shoulder blades - face - neck - press - buttocks - perineum - thighs - shins - feet.

So let's learn to relax.

1.Clench your left hand into a fist as hard as you can. If you squeeze your hand well, you can see that the knuckles have turned white. If you now slowly open your fist, you will feel well how the muscles relax. This must be done with the rest of the muscle groups.

2. Bend your left arm at the elbow and tighten your left biceps so that it becomes as bulging as possible. Then relax your muscles completely. Let the arm hang freely along the body.

3. Relax the right hand in the same way.

4. Strain the muscles of the left foot. Bend your toes inward. After you feel a sufficiently strong tension in the muscles of the foot, let it relax.

5. Strain your calf muscles. Touch them with your hand - and you will feel how the muscles gradually become more and more solid. Stretch your toe to better tighten your muscles. Then relax them.

6. Straighten your leg and push it away from you in one fell swoop. You will feel that the muscles of the front of the thigh have tightened; they should be firm all the way to the hip joint.

7. Do the same with the muscles of the other leg.

8. Straighten your whole body, stretch up, contracting the muscles of the buttocks. Then relax your muscles.

9. Tighten your abdominal muscles. Try to pull your stomach in as much as possible. Now sharply relax and allow yourself? blur?.

10. Take a deep breath and try to hold it for as long as possible, tensing the chest muscles. Then exhale.

11. Straighten your shoulders and take them as far back as possible, then quickly bring them forward. Finally, raise them as high as possible. Try to keep your head still and try to reach your ears with your shoulders. You probably won't be able to do this, but at least try. Then relax and drop your shoulders.

13.Now relax the neck muscles. Tilt your head forward, then turn it first to the left, then to the right. Tilt your head back as far as possible. Relax your neck muscles. Feel the neck to make sure the muscles are really relaxed.

14. Raise your eyebrows up, then lower them. Do this several times, making sure you feel your facial muscles tense each time. Then relax those muscles.

15. Close your eyes as much as possible. Imagine that someone is trying to force you to open your eyelids and open your eyes. Keep them tight. Then, without opening your eyelids, relax your facial muscles.

16. Make several circular movements with the lower jaw. Grit your teeth. Wrinkle your forehead. Smile as wide as you can. Relax all facial muscles. Breathe slowly, deeply and evenly while doing these exercises. As you relax, try to breathe as little as possible.

In a well-relaxed muscle, you will feel the appearance of warmth and pleasant heaviness. If the clamp cannot be removed, especially on the face, try to smooth it out with a light self-massage with circular movements of the fingers (you can make grimaces - surprise, joy, etc.).

Having trained in the ability to relax each muscle group in turn, we proceed to the next stage. Tighten all muscle groups at the same time and in this position create maximum tension. Mentally count to 10, concentrating not on the count, but on the tension. On the count of 10, relax sharply, lean back and take a deep, calm breath. If necessary (it is determined independently), you can take an additional 2-3 deep breaths. Rest for a minute. The exercise should be repeated at least 7-10 times a day until you learn to voluntarily, quickly and fully relax without pre-stress.

This exercise should be used whenever anxiety occurs, as a means of first aid and emergency. And also during bouts of internal stiffness, feelings of anger and stress. And it is best to practice it daily. The ability to relax must certainly enter your life. Moreover, the vast majority of time is better spent in this state, rather than in tension.

Warning

Exercise is contraindicated in infections, pregnancy, and also in cases where physical activity is limited by a doctor (for example, with vascular or neurological diseases).

If there are muscle pains that are not associated with a particular chronic disease, give yourself a massage and continue exercising as before.

It is likely that chronic muscle tension is higher in some areas of your body than in others. For example, if you suffer more from anxiety, then it is likely that you find it more difficult to relax your shoulders, neck muscles, and lower extremities. If in everyday life you have to restrain irritation and aggression to a greater extent, then pay special attention to the cheekbones, tension in the arms and in the muscles of the back.

It’s not enough just to learn how to relax. It is necessary, firstly, to be able to voluntarily, at will, enter this pleasant and, of course, useful state of physical relaxation; secondly, do not forget to tone your muscles before exercise; and, finally, make relaxation a natural state for yourself.

3. Methods associated with the impact of the word

It is known that the word can kill, the word can save. The second signaling system is the highest regulator of human behavior. Verbal influence activates the conscious mechanism of self-hypnosis, there is a direct impact on the psycho-physiological functions of the body.

A wonderful means of self-regulation are mood formulas. The formula-mood is positive, i.e., the statement we need. It's like white paint being put on top of a dirty spot. If it covers the entire spot with a thick layer, then the dirt will not be visible - it will disappear, and the sheet will again be clean. As a result, there will be no problems in our life caused by our erroneous belief. The thicker the layer of paint, the more securely we are protected from the appearance of our erroneous beliefs. If the paint layer is thin, then the stain can show through it and ruin our life again. That is why the mood formulas need to be repeated long enough and as emotionally as possible. The time and energy invested in them is proportional to the amount of paint that will cover the dirty spot.

At the first pronunciation of formulas-moods, it may seem to you that this method is hopeless. Imagine that you have planted a seed. It first sprouts, then takes root, and only after that the sprout breaks out. It takes time for the sprout to turn into an adult plant. The same is true with formulas. Be patient.

In order to get rid of erroneous beliefs and idealizations, it is necessary to force them out of consciousness with the help of self-programming techniques and replace them with positive and useful statements.

Options for working with formulas-settings Rewrite by hand at least 100 times. You can rewrite no more than 5 times a day, so it will take about a month.

Memorize positive affirmations (or write them down on paper and carry them around) and mentally repeat them. The total repetition time is 3-5 hours in total. It turns out to be very effective to record on the cassette the formulas-moods pronounced by you. Listen to them before bed. Amplify your new positive attunement formulas in whatever way you can: in your thoughts, in your conversations with yourself or others, with diary entries.

Remember the rule - the wording of self-hypnosis is built in the form of simple and short statements with a positive orientation (without the “not” particle).

Self orders. It's a short, curt order made to himself. Use a self-order when you are convinced that you need to behave in a certain way, but are having trouble doing it. Talk calmly!, Be silent, do not succumb to provocation! - it helps to restrain emotions, behave with dignity, comply with the requirements of ethics and work rules.

Formulate a self-order.

Mentally repeat it several times. If possible, repeat it out loud.

Self-programming. In many situations, it is advisable to look back, recall your successes in a similar position. Past successes tell a person about his capabilities, about hidden reserves in the spiritual, intellectual, volitional spheres and inspire confidence in his abilities. Think back to a time when you faced similar challenges.

Formulate the text of the program, to enhance the effect, you can use the words "exactly today":

“Today I will succeed”; “It is today that I will be the most calm and self-possessed”; “It is today that I will be resourceful and confident”; “It gives me pleasure to conduct a conversation in a calm and confident voice, to show an example of endurance and self-control.”

Mentally repeat it several times.

Self-approval (self-encouragement). People often do not receive a positive assessment of their behavior from the outside. This, especially in situations of increased neuropsychic stress, is one of the reasons for the increase in nervousness and irritation. Therefore, it is important to encourage yourself.

In the case of even minor successes, it is advisable to praise yourself,

mentally speaking: Well done!, Good girl!, It turned out great!.

Find an opportunity to praise yourself during the working day at least 3-5 times.

4. Methods associated with the use of images

The use of images is associated with an active influence on the central nervous system of feelings and ideas. We do not remember many of our positive sensations, observations, impressions, but if we awaken the memories and images associated with them, we can relive them and even strengthen them. And if with a word we mainly influence the consciousness, then images and imagination give us access to powerful subconscious reserves of the psyche.

To use images for self-regulation:

Specially remember situations, events in which you felt comfortable, relaxed, calm - these are your resource situations.

Do this in the three main modalities inherent in man. To do this, remember:

1) visual images of the event (what do you see: clouds, flowers, forest);

2) auditory images (what sounds do you hear: birds singing, the murmur of a stream, the sound of rain, music);

3) sensations in the body (what do you feel: the warmth of the sun's rays on your face, splashes of water, the smell of flowering apple trees, the taste of strawberries).

When feeling tense, tired:

1) sit comfortably, if possible, closing your eyes;

2) breathe slowly and deeply;

3) remember one of your resource situations;

4) live it again, remembering all the visual, auditory and bodily sensations that accompanied it:

5) stay inside this situation for a few minutes;

6) open your eyes and get back to work.

We wish you success in mastering these techniques and be healthy!

Educational psychologist

EMOTIONAL OVERSTRAIN LEADING TO NEUROSIS

A. M. Fatkullina, doctor
Naberezhnye Chelny
L. V. Timoshenko, doctor
psychotherapist, sanatorium "Kolos", Omsk region

Introduction

According to epidemiological studies, anxiety and depressive states dominate among stress-related conditions, they are closely intertwined with each other and have a certain stage in their development. Stress can be acute, or it can accumulate for years - we call this condition chronic psycho-emotional stress, when a person experiences negative experiences for a long time. In the course of scientific research, it has been proven that these experiences tend to accumulate, at some point the “cup overflows”, and they manifest as a pathological condition.

A pathological condition due to chronic psycho-emotional overstrain can be as follows:

1. Mental:
2. anxious;
3. depressive;
4. post-traumatic stress disorder;
5. neuroses.
6. Somatic pathological condition:
7. arterial hypertension;
8. cardiac ischemia;
9. peptic ulcer;
10. bronchial asthma.
    The spectrum of diseases, in the etiology of which stress plays a significant role, is very wide.

The link between stress and disease

The history of the problem has ancient roots. In medical treatises of centuries ago, one can find references to the fact that a bad mood is harmful to health and makes it difficult to recover from the sick and wounded. Initially, U. Geberden, and later V. P. Obraztsov and N. D. Strazhesko, describing angina pectoris, noted that a pain attack occurs in a patient who either physically strained or experienced some kind of negative emotional state. A significant contribution to the formation of a psychosomatic approach to the etiopathogenesis and treatment of cardiovascular diseases at the beginning of the 20th century. such luminaries of domestic medicine as academicians of the USSR Academy of Medical Sciences G.F. Lang and A.L. Myasnikov were introduced. It should be noted that in the West at that time these ideas were not in demand.

Meanwhile, on a clinical level, the link between stress and heart disease seems clear. If a patient suffering from hypertension is asked what causes a sharp increase in blood pressure or hypertensive crises, he will answer: nervous tension, troubles at work, conflicts in the family, etc. A very large study was recently conducted that covered all the territories of Russia. It was attended by about 2500 people suffering from arterial hypertension and coronary heart disease. The vast majority of patients, about 70%, consider psycho-emotional stress to be the main cause of their disease and its progression.

Today, the connection between stress and cardiovascular pathology is also obvious from the standpoint of evidence-based medicine. In the course of prospective studies, when patients are observed for years, it has been shown that people who have suffered some kind of psychological trauma or have high levels of stress (which can be measured using objective methods) are more likely to overtake cardiovascular diseases in the future, and they are more likely to die from them .

And although practitioners are generally well aware of the significance of stress in the development of health deviations, no special measures are taken to identify this factor and attempts to correct it.

The situation in the country indirectly testifies to the negative role stress has played in people's lives: the number of suicides over the past 10-15 years has remained prohibitively high. Most suicides are caused by post-traumatic stress disorder and depression.

The rise of stress-induced diseases

It should be noted that the number of stress-induced diseases, including anxiety and depression, is also growing in the West, and this causes a completely unfounded counterargument: this situation is typical for any modern society. But in the West, the main cause of such ailments is the aging of the population, and not the deterioration of the economic situation and living conditions of the vast majority of the population or the tension in society. Life expectancy in the European Union is approaching 80 years, and old age is objectively associated with an increased risk of depression. This is a well-known pattern that takes place both here and abroad. According to our data, the probability of the presence of depressive symptoms in patients clearly increases with age, by about 4% per year.

Intensification of the rhythm of life

Among the factors that provoke stress and adaptation disorders, one of the main ones is the intensification of the rhythm of life. Even 50 years ago, people lived much calmer and more measured, albeit less comfortable. Today there is a continuous increase in the requirements for a person in the workplace, in everyday life. Stimulation of consumption leads to the stimulation of labor activity, which entails the tension of all the vital resources of the body. People began to rest noticeably less - 10-12 days instead of 20-30. There was such a thing as "professional burnout" - when people "focused on the result" do not take into account the physiological capabilities of their body, ignore the signals that it gives in the form of malaise, fatigue, often go to work in one or another painful condition. Everywhere there is a decrease in the number of temporary disability sheets, which in many large companies is regarded as a positive fact, but it is not: at the same time, the incidence of serious illnesses and deaths from them are increasing.

Ways to get out of stress

Self-treatment. Many patients independently take a variety of psychotropic drugs, most often of plant origin, considering them harmless, or use tranquilizers (phenazepam or seduxen) uncontrollably for years, driving the problem inside, which leads to a chronic process. Such patients complain of heart or stomach pains, arrhythmia, poor sleep, and no one, as a rule, associates their complaints with a psychopathological state. According to epidemiological studies, clinically significant signs of various depressive spectrum disorders occur in every third patient of the general medical health care network. This means that every third patient who comes to see a local general practitioner has certain signs of psychopathological conditions. Some have only symptoms, while others have an already formed disorder that is not diagnosed.
Alcohol. To get out of stress, our population chooses the most harmful and unproductive ways, the most traditional of which is alcohol. If at first 20 - 30 ml is enough, then as the disadaptation deepens, this amount is already not enough. After all, the amount of alcohol needed to “relieve stress” can be quite significant and far in excess of the so-called standard doses. What does "standard dose" mean?
This is the amount of alcohol that can be consumed regularly without compromising health and even receiving some benefit. The standard dose is no more than 30 ml of any strong drink (vodka, cognac, whiskey), or 200 ml (glass) of wine, or 330 ml of beer per day.
It is safe for a healthy man to consume 1-2 standard doses per day, but any excess of the dose causes vasospasm, a number of adverse metabolic effects, may have a proarrhythmic effect. People who are under stress and try to get out of it with alcohol most often exceed safe standard doses, causing harm to their health. Over time, alcohol ceases to help, and other ways to get rid of stress are sought, such as drugs.
Psychological help. In the West, people are accustomed to consider a simple decrease in mood as a painful condition, and even in this regard they turn to appropriate specialists - psychologists or psychoanalysts. In our country, such a stereotype of behavior has not taken root in the mass consciousness; Russians rarely turn to psychologists or psychiatrists. Usually, those whose condition becomes very serious decide to take such a step. There are many problems with the availability of free psychological assistance. At the same time, private psychologists provide their services for quite a significant amount of money.

Our population treats psychologists differently. Young people, copying the Western way of life, consider their recommendations almost a panacea. The older generation in stressful situations prefers to "take their souls" with loved ones, and not go "to confession" to a psychologist. But the strangest thing is that psychiatrists usually talk about psychologists with a certain amount of skepticism and the reason is that the psychologist, as a rule, is not a doctor. Usually he is educated at the psychological faculty of a university or other university and does not have a medical license, that is, the right to practice medicine. A psychologist can advise patients, but he is deprived of the right to prescribe medications, that is, to conduct psychopharmacotherapy. Some psychologists neglect these prohibitions, since today psychopharmaceuticals can be freely bought at a pharmacy without a prescription. Many questions arise, including ethical ones: after all, the patient is most often not aware of whether the psychologist has a medical license. Knowing this problem, psychiatrists are very reserved about the activities of psychologists. They are much more benevolent towards the fact that doctors of other specialties treat psychotropic drugs. And this is quite a normal practice, quite widely represented abroad.
Ambulatory medical care. In many European countries, anxiety, depression, neurotic conditions are treated very successfully by general practitioners. They can, of course, refer the patient to a psychiatrist if the patient has a recurrent, recurrent disorder or depression with suicidal thoughts, realizing that the patient needs specialized, maybe even inpatient care. But if we are talking about borderline, mild conditions, then there is no need to distract a psychiatrist to examine such patients. In addition, it must be borne in mind that not every patient will agree to go to see a psychiatrist. This factor also works abroad, but especially here: there are a number of circumstances due to which people are very wary of psychiatric help and seek it as a last resort, and often patients are brought in by relatives, passing off a psychiatrist as a doctor of another specialty. It is sometimes possible to force a patient to undergo a consultation with a psychiatrist only by a court decision, if the patient becomes dangerous to others, threatens public order. But until the case goes to trial...

Therefore, the role of district doctors in this context can hardly be overestimated. It is very important that there is a trend towards expanding the functions of the district doctor. He observes his patients for a long time, sometimes several years, and it is easier for him to notice some alarming dynamics: the appearance of symptoms unusual for him, a change in mood or behavior. Ideally, it is even easier for a family doctor or a local therapist to identify a mental disorder in his patient than for a consultant who sees a person who has come to an appointment for the first time and knows nothing about him.

Spa treatment. One of the important components of the treatment and prevention of chronic stress is spa treatment. One of the most important factors is the removal of the patient from the familiar environment with problems at work or at home, changes in the environment and climate, meeting other people, the ability to get rid of everyday problems in the form of cooking, cleaning, washing, etc.

An important factor is the use in the treatment of such physical factors as baths, massage, psychotherapy. True, to improve the condition requires a certain period of time, at least 2 weeks. Sanatorium-and-spa treatment for neuroses is especially effective. Neurosis is a psychogenic (as a rule, conflictogenic) neuropsychiatric disorder, which occurs as a result of a violation of especially significant life relationships of a person, manifests itself in specific clinical phenomena in the absence of psychotic phenomena. Neurosis is characterized by:
- reversibility of pathological disorders;
- the functional nature of the disease;
- the predominance of emotional and somatovegetative disorders;
- the absence of psychotic disorders;
- being critical of one's condition.

We present a clinical case.

Patient N., 52 years old, was admitted to a sanatorium with complaints of weakness, irritability, sleep disturbance, palpitations, anxiety, fear of the dark (sleeps with light, her husband is nearby, she cannot leave the apartment alone if it is dark outside).
From childhood, she grew up impressionable, emotional. The condition worsened after a change of residence (we bought a house in which tenants often died!).
Objectively: the state is satisfactory, contact, memory and attention are preserved, tense, as if something is constantly waiting. Blood pressure 130/90 mm Hg. Art., pulse 96 beats per minute, heart sounds of the correct rhythm. Tremor of the eyelids, fingers. In Romberg's position it is stable, tendon reflexes are evenly animated.

Diagnosis: obsessive-compulsive disorder.

Treatment:
– mineral baths No. 10,
– fan shower No. 10,
- oxygen cocktail daily,
- individual psychotherapy (AT, hypnosuggestion) No. 12.

After the treatment, he notices an improvement. Decreased irritability, weakness. Improved overall health, mood, sleep. Fears disappeared, I began to sleep without light.
A year later, she visited the sanatorium again. Satisfactory condition, fears do not bother. There is no return of symptoms.
The use of biologically active additives of the company Coral Club. Unfortunately. Excessive nervousness can also be caused by a lack of certain nutrients in the diet, such as amino acids, zinc, tryptophan, phenylalanine, and B vitamins.

We present a clinical case.
A 34-year-old woman complained of rapid fatigue, increased drowsiness during the day. At the same time, a violation of night sleep - falls asleep quickly, but wakes up at about 3 o'clock at night, cannot fall asleep, falls asleep in the morning, but it is already time to get up. In the anamnesis - psycho-emotional trauma.
As a result, in the morning, a feeling of lack of sleep, weakness, wakes up with difficulty, drowsiness and lethargy last for a long time. In addition, in the morning, swelling of the face, bright pink stripes all over the body from the folds of clothes and bed linen (edematous syndrome).
In addition, in the past few months, constant aching pains in the thoracic and lumbosacral spine have been disturbing. Also, from the age of 15, there is constant nasal congestion, noisy breathing through the nose - chronic vasomotor rhinitis.
Examination, Complete blood count, general urinalysis, biochemical blood test - no pathology (cholesterol 5.3 mmol / l), ultrasound of the kidneys, liver, gallbladder - no pathology.
When testing a live blood drop on a dark-field microscope: pronounced aggregation of erythrocytes, "coin columns", small clumps of cholesterol in the plasma in moderation, signs of anemia, deficiency of vitamins and microelements, renal echinocytes in a small amount.

Condition Correction:

: 1-1.5 liters per day.
For a long time, against this background:
1st stage. 1 capsule 2 times a day for 1 month.
2nd stage. 2 tablets 2 times a day for 3 weeks.
3rd stage. Program 2 for 2 weeks.
4th stage. 1 capsule Zraza per day for 1 month.
1 tablet 2 times a day for 2 months.
2 tablets 2 times a day for 1 month.
At first, against the background of taking it, sleep gradually began to improve, after 4 months the morning edema completely disappeared, pain in the spine disappeared.
After Program 2 Colo-Vada Plus, the phenomena of chronic vasomotor rhinitis almost immediately disappeared - nasal breathing became free, silent.
Immediately after Program 2, cheerfulness and energy appeared, and drowsiness during the day disappeared. In addition, the aching pain in her legs, which she had previously associated simply with fatigue, disappeared. Perhaps these pains in the legs were associated with the initial manifestations of varicose veins of the legs.

Now he continues to take various drugs for prophylactic purposes, after six months - Program 2 Colo-Vada Plus.

JOURNAL NATURAL PHARMACOLOGY AND COSMETOLOGY No. 1 2007

Magazine for practitioners. Natural pharmacology and cosmetology. Publisher: Department of Preventive and Restorative Medicine, Russian State Medical University. Editor-in-Chief Yu. G. Bozhenkov.

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Stress is a protective reaction of the body to a difficult, uncomfortable situation. The condition is accompanied by internal tension, increased anxiety and a sense of fear.

Relieve stress at home

Get rid of the symptoms of stress through psychoanalysis and techniques that patients perform at home, on the way to work or at the workplace. Folk recipes will help relieve nervous tension: safe tinctures and natural-based products do not cause side effects.

Stress and psycho-emotional stress

Stress is a state consisting of a complex of negative internal processes. Tension is a separate moments that arise due to stress factors and entail serious consequences for the further development of a person.

These concepts indicate the psychological state of a person. Psycho-emotional stress causes physical and mental stress, characterized by a partial loss of control: in this state, a person overcomes difficulties, not being sure of the result of his actions. Stress is the body's response to factors that, for a number of reasons, the human mind perceives as overwhelming difficulties that cannot be dealt with.

Varieties of nervous tension

Nervous excitation is characterized by a load on the central nervous system. In a state of stress, a person does not relax: at night he is tormented by nightmares, and in the morning he feels tired and apathetic. The nervous system is not restored. Mental stress changes the behavior of the individual, making a person aggressive and isolated from others. For convenience, two types of transcendent mental stress are distinguished:

1. The inhibitory type is expressed in a person's low adaptation to new conditions, when he cannot adapt to the tasks set at work and the requirements in the family. His reactions are inhibited and inadequate in relation to the situation.
2. Excessive forms of mental stress (excitable type) are expressed in a change in the behavior of the individual: she moves away from her usual habitat, becomes closed and uncommunicative. Mental stress leads to rapid mood swings. Tension of this type is characterized by increased aggression of a person who has experienced severe stress.
3. Excessive or transcendent forms of mental stress arise due to hypermobilization of the body (a person experiences an emotional breakdown).
4. Outrageous forms violate the coordination of movement. As a result of tension, confusion appears and concentration of attention decreases.

Stress, tension, aggression

Symptoms of psycho-emotional problems

Nervous fatigue is reflected in human behavior. His attitude to life, behavior and society is changing. Symptoms of nervous tension:

• lethargy;
• apathy;
• inhibition of reactions;
• increased anxiety;
• depression;
• manic behavior (a person is focused on one task).

The symptoms and treatment of nervous tension are similar to methods of stress relief. The primary task is to reduce the level of anxiety and fight the main cause of this condition. Without drugs, tension decreases gradually through an increase in human activity and correction of his behavior.

Each symptom of nervous strain is accompanied by exhaustion of the mind and body of a person. Nutrition is disturbed, muscle tone decreases - the personality literally weakens before our eyes. A sign of problems in the body that occur against the background of a load on the psyche: arrhythmia, hypertension, infectious diseases (malfunctions of the immune system), intestinal disorders (constipation, diarrhea, increased flatulence).

How to relieve stress

Methods for relieving psychological stress directly depend on the condition of the affected person. Sedative pills and psychotropic drugs are prescribed by a doctor in cases where exercise and regular techniques do not give positive results. Psychocorrection is a safe technique for adults and children.

Psychological counseling and psychocorrection

The state of mental tension consists of physical reactions that can be learned to control. The method for home use is based on the correction of body reactions. Through breathing exercises, a person learns to control fear, and tension exercises help to concentrate.

Proper relaxation technique

The easiest way to relieve stress is to instruct the body to change the external reaction. To relieve stress and nervous tension at home after a working day, you should take a walk in the fresh air.

The benefits of walking

Walking alone with your thoughts allows you to understand the causes of the current situation and distract from the problem. A change in environment helps to quickly calm down, relax muscles and reduce overexcitation. It is better to take a walk before going to bed to relieve mental stress and prevent insomnia.

Tension Relief Exercise

Mental stress associated with overcoming imperfection is expressed in the behavior of the individual. She is clamped and notorious: her injuries are reflected in the appearance and demeanor of a person. He is stiff, stooped and clumsy. Gymnastics is used to combat internal clamps.

Relieve tension and stress:

• starting position - standing against the wall with an extended back;
• feet shoulder-width apart, arms extended forward (palms pointing down);
• while exhaling, the body slowly pulls up, while inhaling, the body weight is redistributed to the entire foot.

The number of repetitions of the exercise depends on the physical fitness of the person. Psycho-emotional stress due to sudden changes at work or in personal life is accompanied by panic attacks - such an exercise will ease anxiety, and mental stress will disappear within 5-10 minutes.

Alternating body lifts with breath holding. A person needs to stretch out on his toes and draw in the abdominal muscles. On exhalation, the body relaxes and returns to its original position.

Breathing exercises

To quickly relieve stress or nervous tension, you need to calm your breathing. As a reaction to fear and stress, a person develops shortness of breath, choking, pain in the sternum and uneven breathing. With the help of simple breathing exercises, psychological stress is reduced, and a person comes to a normal state. Breathing exercises are suitable for both a man and a woman or a child.

Breathing exercises to relieve tension are easy to remember:

1. Starting position - sitting or standing. The person settles into a comfortable position with a straight, outstretched back. It is important that the chest is even, straightened, and nothing interferes with calm breathing.
2. Closed eyes help to detach from what is happening around. The exercise is carried out at home, at work or in public transport.
3. The first breath is slow and deep. While inhaling, a person counts to himself to five. Air passes through the lungs, the stomach gradually rounds.
4. Slow exhalation. Exhale should be gradual, tensing the abdominal muscles, then freeing the lungs. The complex of inhalations and exhalations is like a wave that first fills a person and then releases.
5. You should inhale through your nose and exhale through your mouth.
6. Between inhalation and exhalation, the breath is held for a few seconds.

Breathing exercises to relieve stress

A simple scheme "inhale for 5 counts - hold your breath for 5 seconds - exhale for 5 counts" will allow you to relax your body and free your mind from disturbing thoughts. Repetition of the exercise helps to divert attention from the stress factor. Breathing exercises are performed for 10 minutes. The exercise is repeated 2-3 times a day.

Restoring the correct rhythm of breathing normalizes the mental state of a person. Before going to bed, the exercise will allow you to quickly fall asleep and get rid of disturbing thoughts.

Equipment for extreme situations

An effective method of relieving psychological stress in a conflict is emergency measures. They use quick techniques to normalize the state in a stressful situation and to prevent a nervous breakdown. Well helps from a panic attack exercise "Boat".

Starting position - sitting or standing. It is necessary to align your back and fold your arms in the form of a boat (palms are connected at chest level, elbows are bent). In order to relieve stress and nervous tension, you should monitor your breathing for 3-4 minutes. At the fifth minute, its frequency decreases. Calm, measured breaths alternate with long exhalations. During inhalation, the lips are closed (inhalation is made through the nose). After a few minutes, the body will relax and the mind will calm down.

Calming herbs and aromatherapy

You can relieve stress in a relaxed home environment. Soothing tea and essential oils, incense and aromatic candles will create all the conditions for relaxing the body.

From internal tension, herbal preparations, which are stored all year round, help. As a natural sedative, herbs are selected: St. John's wort, oregano, chamomile and motherwort. Dilute the herbal taste of tea with honey, cinnamon or syrup. The composition of the collection is selected individually.

Herbal tea with honey

Getting rid of nervous tension at home is easy if you take baths with pine needles and essential oils once a week. Use 10 drops of oils (orange, cedar and lemon tree) added to a warm bath. So you can relieve fatigue. After the bath, it is recommended to drink freshly brewed chamomile tea or a decoction with medicinal plants (melissa and mint).

Useful properties of oils are used to improve blood circulation, in the fight against colds and stress. Incense helps to relax: with the help of an aroma lamp and essential oils, you can calm the nervous system. With the help of lavender, geranium and frankincense oil, a woman can remove severe pain during menstruation (hormonal imbalance causes increased nervousness and psycho-emotional stress).

lingering stress

The result of increased excitability (symptoms: irritability, apathy, confusion) is prolonged stress. A person has a headache, tremors appear in the limbs, joints hurt, the body aches - psycho-emotional problems lead to pathologies.

The attending physician prescribes drugs that remove the physical symptoms. Psychoanalysis and work on lifestyle helps a person to get rid of stress and its consequences. The danger of a protracted stressful state lies in the disruption of the central nervous system.

Mental disorders manifest themselves in people who have not struggled with constant emotional stress.

The right rhythm of life

It will be possible to avoid taking stressful drugs if you plan your daily routine, make the right diet and take care of the health of the body. Remedies for tension cause drowsiness and affect human behavior, and folk remedies for stress are not dangerous. Good habits developed while working on thinking and behavior will become the prevention of stress in the future.

Sports

To relieve internal stress will help:

• sports;
• new hobbies;
• country trips;
• new acquaintances and meetings;
• timely rest.

Work on your own thinking saves you from stress - the attitudes that a person lives by create his reactions. Stress resistance is developed through self-education and self-knowledge. If a person knows the cause of fear, he is not afraid of the future, he is not afraid of the unknown.

The daily routine is a balanced day, during which the body has time to relax and get the right load. The culture of food consumption allows you to get rid of such manifestations of stress as overeating or starvation.

Physical exercise

The ability to resist stress is tantamount to the ability to control the spontaneous reactions of the body. A pinched body cannot relax, resist stress and its consequences. Physical activity is used to harden the body: jogging in the morning or in the evening before bedtime helps a lot. While running, a person clears the mind and allows the body to release accumulated tension.

It will be possible to overcome stress if you cultivate resistance to problems. Body work increases self-esteem. Development motivates a person to new achievements, and group classes allow you to make promising acquaintances. Stress relief through yoga is based on a combination of meditation techniques and physical exercises. A person learns to look at the world, people and the causes of stress differently. Relaxation is the key to harmony and well-being.

Finding new hobbies

Hobbies and hobbies are the foundation of a personality that develops. The basis of art therapy (one of the best methods of dealing with prolonged stress) is the disclosure of a person, his fears and anxieties through art. Figures, compositions, paintings reveal the true trauma of the individual. Thanks to art therapy, old emotional wounds can be soothed. A person who knows himself is not afraid of the world around him.

New classes are impressions and positive emotions. Positive experiences relieve stress. They switch the person away from the problem, make experiences less significant.

Rest and relaxation

Lack of rest ends in emotional burnout. The person loses motivation and weakens. The less time a person devotes to rest, the more he is subject to external influence. Rest consists of distracted activities: picnics, going to the cinema, communication with loved ones. Such exercises give the body the necessary respite.

Relaxation is aimed at revealing the true desires of the individual. Away from work and family responsibilities, she can make the right decisions. A change of place is a signal of calm for the body.

Conclusion

Stress and psycho-emotional tension are similar concepts that describe a difficult state of a person. Difficulties at work and at home exhaust a person, make him weak and susceptible. Stress is expressed by physical symptoms: the daily routine, sleep and nutrition are disturbed. The longer this state lasts, the more difficult it is to get out of it.

Physical activity, conversations with friends and psychoanalysts help to cope with tension and stress. An individual treatment program is a balance between the desires and needs of a person. For further development, he needs to get rid of stress, which distorts the perception of reality.