How to deal with stress: effective ways to deal with stress

How does stress affect the human body?

Stress greatly affects the functioning of all body systems. Under its influence the following occurs:

1. Blood sugar levels increase. This mechanism promotes the activation of protective forces. But frequent increases in glucose can lead to diabetes.
2. The production of leukocytes decreases. The immune system weakens, causing diseases to develop.
3. Muscle tissue tenses. Staying in good shape without periods of relaxation leads to the destruction of muscle cells, including internal organs.
4. Capillaries expand. This process can cause disruption of blood supply and dysfunction of the cardiovascular system.
5. There are disruptions in metabolism. As a result, a large number of toxins are produced, which are not eliminated in a timely manner, but accumulate in the body.

Stress manifests itself on different levels. From the psychosomatic side, the following signs may be observed:

• manifestation of aggression, irritability, anger;
• sudden changes in a person’s emotional state;
• loss of strength, apathy;
• insomnia, frequent awakenings;
• neurotic conditions, increased anxiety, lack of self-confidence;
• constant headaches;
• disturbances in the hormonal system;
• heart rhythm failure;
• decreased performance;
• decreased sense of self-confidence;
• exacerbation of chronic diseases and the risk of developing new ones.

Some experts also point to the beneficial effects of stress on the human body.

For example, the production of adrenaline increases, which can affect the performance of active actions, the purpose of which is to eliminate the causes of stress. Another positive effect: the desire to get out of a stressful state forces a person to seek support and help from relatives and friends, as a result of which deeper and stronger connections are established with them. Overcoming stress can raise a person's self-esteem and increase his confidence.

However, a stressful state has more disadvantages, so it is important to get out of it in time.

Pseudo-belief

Each person has his own type of thinking, which is why after certain events someone feels normal, while others become depressed.

People suffering from pseudo-beliefs are susceptible to depression.

This statement is based on experiments by psychologists who identified a special type of thinking in people suffering from various types of depressive disorders.

Pseudobeliefs are unrealistic beliefs that apply to life in general. A person may or may not be aware of them, but it is precisely such beliefs that lead to a depressive state.

There are several types of pseudo-beliefs:

• expressing anger or dissatisfaction with other people is bad;
• talking about your desires and dreams is selfish;
• good deeds should always be rewarded;
• you have to do everything or nothing;
• distrust and lack of faith in yourself and your attractiveness;
• exaggeration of judgments.

The judgment about expressing one's anger is that a person believes that he has no right to be offended, angry, or express his dissatisfaction with the behavior or words of other people. A person suffering from this type of belief always finds excuses for people’s negative actions. A person believes that thoughts and feelings expressed directly can hurt or offend others.

Such beliefs can arise at an early age due to improper upbringing, when any expressions of anger on the part of the child are suppressed. He begins to think that anger and irritation are bad, when in fact it is an innate defense that all living beings have.

Psychologists allow the use of anger and irritation in relationships for their further normal development.

The judgment that expressing one's desires is selfish is also a pseudo-belief that can cause depression.

It arises as a result of children's psychological beliefs that one must give in, that pushing forward is not good.

Thus, after growing up, a person gets used to such a role and unconsciously begins to be offended by others because no one helps him.

Another pseudo-belief is the belief that good deeds should always be rewarded. In this case, the person believes that doing good deeds is not a whim, but a necessity, because in any case they will be rewarded. But this is a deep misconception. Doing good and taking care of others is necessary if a person himself desires it.

The three types of pseudo-beliefs listed above indicate mild depression that can be cured on your own.

To cope with depression, you need to realize your pseudo-beliefs and change them to more true and real ones. Thus, a person can not only get rid of depression on his own, but also completely change his life.

When fighting depression, the most important thing is the patient’s internal work on himself and his beliefs.

Ways to get out of stress

Giving recommendations on how to get out of a stressful situation, experts point to the need for an integrated approach.

Drug therapy

Getting out of a state of stress sometimes becomes possible only with the help of medications, since chronic stress leads to depression.

Only a psychiatrist can prescribe medications after a thorough analysis of the patient’s condition.

The most commonly used types of drugs are:

1. Sedative medications. They are made from natural ingredients and have a calming effect.
2. Antidepressants. Restores the chemical balance of substances in the body, necessary for the proper functioning of the nervous system.
3. Tranquilizers. Relieve tension, reduce anxiety, eliminate phobias.
4. Normotimics. Aimed at regulating mood and improving emotional state.
5. Nootropics. Promotes productive brain function, has a positive effect on memory and attention.
6. Neuroleptics. Helps increase the production of neurotransmitters.

You cannot prescribe medications yourself, since many of them have contraindications. A number of drugs must be taken according to a schedule taking into account the person’s condition. Neglecting these rules can lead to negative consequences.

Physical activity

Regular physical activity has a positive effect on all body systems. For example, blood circulation is activated, which speeds up the metabolic process. The amount of harmful hormones decreases, and those responsible for positive emotions increase. Toxins and waste are removed from the body, more oxygen is supplied, and nutrition of various organs improves. This strengthens the immune system. Thanks to physical activity, you can quickly gain a beautiful figure and feel the ease of movement.

You should choose the type of load based on personal preferences. You can go to the gym, jog or walk, swim in the pool or go dancing. At the same time, it is important that the classes bring pleasure.

Yoga and breathing exercises

Yoga combines physical activity (staying in asanas), breathing exercises and meditation. All this leads to a general strengthening effect on the body at the mental and physiological level. Meditation techniques are aimed at internal emotional processes occurring in a person. Working with thoughts and concentrating helps relieve fatigue.

Regular practice of yoga and meditation will help restore mental balance, find peace and develop stress management skills.

You can practice meditation for 15-30 minutes a day. Even with this approach, it will be possible to reduce the excitement of the nervous system and find harmony.

Many people wonder how to get out of stress quickly if it was provoked by a strong external factor. You should immediately use breathing exercises. Concentrating on alternating inhalations and exhalations will help distract you from the factor that caused severe stress. The main thing is to breathe deeply and evenly. Take 5 inhalations and 5 exhalations, and on the sixth breath, hold your breath for 5-6 seconds. Do as many repetitions until the condition improves.

Another way to cope with stress is wave breathing, which combines diaphragmatic breathing (belly) and shallow breathing.

Aromatherapy and art therapy

Essential oils increase cellular immunity mediators in the body by 5-6 times, which strengthens the body's defense mechanisms. Each fragrance has its own characteristics and is aimed at eliminating any negative influence:

• citrus fruits, rosewood oil, patchouli, marjoram, rose, mint, etc. will help with anxiety, irritability, relieve headaches, and feelings of fatigue;
• geranium, bergamot, lavender, sandalwood, chamomile will improve your mood and drive away melancholy;
• rose, tea tree and violet are used for phobias and obsessive fears;
• hops, jasmine, lavender, sandalwood, lemon balm will calm a person;
• incense, ylang-ylang, vanilla, juniper have a relaxing effect;
• Lemon, lavender, jasmine promote concentration and improve memory.

You can combat stress with the help of art therapy. This includes not only painting lessons, but also visits to pottery workshops, working with wool, paper, sand, fabrics and other materials.

Psychotherapy

If a person cannot get out of chronic stress on his own, he should seek the help of a psychotherapist. The specialist will select the most suitable method of work and help restore peace of mind, increase the level of stress resistance, and develop the skills to independently overcome difficult situations.

Folk remedies

You can support and strengthen the body under stress with the help of folk remedies. These include various decoctions and infusions. They are made from herbs such as motherwort, oregano, St. John's wort, sage, mint, lemon balm, chamomile, valerian root, etc.

How to overcome depression and learn to rejoice

Coaching book for independent work

Working with a psychologist will help you find out how to overcome depression and get back to life. But first, try to cope on your own. If your negative mood lasts for a long time. This could affect your health and make it even worse. Therefore, you should make every effort!

#1 SELF-ANALYSIS

To overcome despondency and cope with bad thoughts, you need to understand yourself. Try to understand what your depression really is? Analyze your relationships with loved ones. How satisfying are you with your job and income? Do you like where you live? Are you satisfied with your appearance?

#2 CHANGE OF SCENERY

Standard patterns of action worsen the functioning of neural connections. This contributes to the development of prolonged depression. To relieve melancholy, change your existing habits. Try something new! Change the order of your daily activities.

New experiences, unfamiliar places. Communication with people outside your circle will help you cheer up and feel better.

#3 TRACK NEGATIVE THINKING

Perceiving the world in dark colors is the main guardian of a depressed state. You need to shift your focus from what you don't like to what you want! Learn to manage your attention. Remember, where there is attention, there is energy. This is where you give all your strength.

Remind yourself that your mind is not always the best advisor.

Sometimes you shouldn't trust yourself.

“Our minds love to constantly tell stories, analyze, judge, advise and criticize,” says Deibler. “Sometimes these thoughts are completely useless to us. Watch what your mind does. Pay attention to these thoughts. Note that these are not objective truths. You must decide whether these thoughts are worthy of your attention.”

Try progressive muscle relaxation

Engage in exercises that relax your body and put your mind at ease.

“Diaphragmatic breathing or other relaxation-inducing exercises (eg, mindfulness meditation, progressive muscle relaxation, guided imagery, tai chi, yoga) can reduce stress by helping to stimulate the relaxation response.”