Methods for dealing with severe stress. Try a variety of classic techniques. Psychological technique "Photo Album"

Psychologists are specialists who help us solve problems, overcome fears and understand ourselves so that we feel calm. However, they are also people and, like all of us, are subject to stress, which must be somehow dealt with.

1. Write down everything that comes to mind

John Duffy(John Duffy), a clinical psychologist and author of a book on parenting adolescents, says: “To relieve my stress, I take notes. Thoughts, situations, relationships with people, ideas for future articles. I write down and structure everything that comes to my mind. This creative process effective, because we are distracted from problems, the head is cleared and the tension subsides. After that, I can already look at things from a new angle. "

2. Prepare the dish and be extremely pedantic in the choice of ingredients

Psychotherapist, writer and teacher Jeffrey Sumber(Jeffrey Sumber) uses several aesthetic ways to deal with stress:

“When I'm nervous, I like to eat well. But it must necessarily be a healthy meal or a dish that is new to me. I go shopping for a long time, choosing the right ingredients, then carefully cutting them, preparing the dressings and slowly, with pleasure, eat the dish. And I also often post the result on Facebook so that my friends would envy me! "

3. Tighten all your muscles

American psychotherapist Kevin Chapman(Kevin Chapman) uses a method of progressive muscle relaxation, which was developed back in 1920, to combat stress.

The principle is simple: after any strong exertion, there is a strong relaxation. That is, you need to strain the muscles for 10 seconds, and then concentrate on the subsequent feeling of relaxation for 20 seconds.

In total, 200 exercises have been developed for all muscle groups, but it is quite enough to use 16. You can find exercises and choose the ones you like here.

4. React correctly or don't react at all

Psychologist Susan Krauss Whitbourne(Susan Krauss Whitbourne) doesn't deal with stress, but tries to avoid it beforehand. To do this, she has a mantra, which she repeats when she gets into a stressful situation. She says: "I cannot change the situation, but I can change my reaction to it."

A positive reaction to a negative event helps not only to avoid stress, but also to gain some experience, if you look at it as a test, and learn from mistakes.

5. Stop the flow of thoughts

Psychologist Martin Seligman(Martin Seligman) advises using one simple and very popular way to get the thoughts out of your head.

Clap your hands and shout “ Stop! I'll think about it later!". You can also wear a rubber band around your wrist and snap yourself with it (or just pinch yourself). Use such stimuli to stop the cycle of thoughts and postpone the problem for later, for a certain time. Then try to shift your attention to some unusual subject or activity.

6. Set aside 1 hour for what you love and enjoy.

Psychotherapist Amy Przeworski(Amy Przeworski) recommends setting aside a time frame during which you only do what you want. Read, draw, eat delicious meals - in general, do what gives you pleasure. No work, no responsibilities, no negative thoughts, or whatever you dislike and ruin your mood.

An unusual but effective physiology-based method suggested by the therapist Tony Bernhard(Toni Bernhard). Lightly slide your index finger over your lips several times. This movement affects the nerves on the surface of the lips, stimulates the parasympathetic nervous system and helps to calm down quickly.

8. Try different classic methods

Of course, there are classic stress-relieving and stress-relieving methods that work just as well.

For example, a clinical psychologist and author of Living With Depression Deborah Serani(Deborah Serani) When stressed, he tries to give the body what it wants. “I use everything that touches the senses. For example, I can just sit in the car and listen to jazz on the radio, paint, lie in a hot bath, or enjoy delicious gourmet tea. "

Therapist Joyce Marter(Joyce Marter) uses a method practiced by members of Alcoholics Anonymous: to get distracted by doing something productive. For example, clear workplace, wash the dishes or put things in order in the photo album. The main thing is that this action helps to distract.

Psychologist Susan Newman(Susan Newman) believes there is no better antidepressant than talking to friends. And the doctor Stephanie Sarkis(Stephanie Sarkis) uses yoga, exercise, or just healthy sleep to cleanse the head.

The main principle

The main principle of getting rid of stress is to completely abstract away from the problem and from any source of excitement for a while. And the better you do it, the faster you will recover and be ready for new challenges.

What was your favorite way to deal with stress? Maybe you have your own unique method?

In order to relieve intense stress after stress, you need to understand the reasons for its occurrence. Attempts to solve problems in all spheres of life at the same time will only exacerbate the situation. You need to learn to let go of a problem situation and not take everything to heart. Scheduling each day helps relieve stress. Providing help, doing good deeds for other people will also be a good prevention of emotional burnout.

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  The main signs of stress

  It is important to be able to distinguish between simple fatigue or a bad mood from the signs of exacerbation of real stress. These include:

  • Sleep problems.
  • Having obsessive thoughts.
  • Hot temper, irritability for no reason.
  • Disturbance of attention.
  • Problems making an important decision at a crucial moment.
  • Alcohol abuse, nicotine abuse.
  • Poor appetite.
  • Constant feeling of tension, inability to fully relax.

  Stress can become chronic. Most often this is due to problems in the family or at work.

  Where should you start dealing with stress?

  There are ways to deal with stress, but first of all, you need to exclude its sources from your life, as well as change certain habits:

  • List the sources of overvoltage.
  • Think about what circumstances can be changed to avoid recurring negative consequences.
  • It is necessary to put things in order in all spheres of life: at home, at work, in relations with a loved one.
  • You need to learn to be punctual, complete all important tasks on time and bring what you started to the end.
  • We must learn to let go of the situation. If for a long time it is not possible to achieve success in any business, it is better to leave it at least for a while.
  • Do not try to solve all problems at the same time. You need to focus your attention on the main tasks.
  • Avoid problem people who like to talk about their problems for a long time.
  • Get rid of habits that prevent you from living in peace.
  • Careful planning of your day helps in dealing with stress.
  • Doing good things not only for family members, but also helping to strangers- it helps to increase self-esteem, relieve stress.
  • Take short rest breaks throughout the day. At this time, you can do a small self-massage of the arms, legs, neck, drink water, sit in silence, breathe fresh air.
  • Cleaning, exercising in the gym, walking with a friend, going to the country house help to distract from problems.
  • Engage in your favorite hobby.
  • We need to get rid of all debt obligations.

  

  Psychological methods

  In psychology, there are a number of effective ways to get rid of severe stress, each of which will help relieve anxiety and tension in the shortest possible time.

  

  Anti-stress coloring pages

  This type of coloring picture is one of the most effective and affordable stress relieving methods. Drawing helps to bring the functioning of the nervous system back to normal, distract from problems and relax.

  
  

  Relationship

  Even the strongest feelings of anger and irritability will go away if there is a loved one nearby who will give his tenderness.

  Psychological exercise "Shelter"

  To carry out the exercise, you need to sit in a comfortable chair or lie on the floor, close your eyes, relax. Move mentally to any place on the planet that seems safe for a while, feel how the whole body is filled with warmth and calmness, breathing becomes measured and confident.

  Psychological technique "Photo Album"

  If stress is caused by unpleasant memories, then you can get rid of them with a special psychological exercise. First, you need to mentally capture all the memories in the form of photographs, then put them in a photo album, which is placed in the most inaccessible place, imagine how all the images in it fade and gradually disappear.

  Creativity, hobbies

  Your favorite hobby will help you forget about troubles and give a feeling of joy. You should find time to practice creativity.

  Color therapy

  Color therapy will help to get rid of unnecessary stress. This method is able to solve many problems with both physical and psychological health of a person. It is enough to surround yourself with objects of the desired color and regularly look at them.

  
  

  Purchases

  This stress relieving method has its advantages and disadvantages. On the one hand, a new thing can really cheer up and forget about all the troubles, but on the other hand, the purchase may be unsuccessful, which will further aggravate the situation. Therefore, using this method of getting rid of stress, you must try to calculate your strength and financial capabilities.

  Aromatherapy

  Aromatherapy is the treatment of stress using the essential oils of plants. Smells subconsciously affect a person's emotions, his latent aggression. This method has been successfully used for many centuries to stabilize the work of not only the human nervous system, but the whole organism as a whole. Pleasant aromas help to cheer up and improve well-being. To do this, just add a couple of drops of oil to a hot bath.

  The aroma of each plant has a special effect on the functioning of a particular organ or system:

  Scent	Human exposure
  	Relieves stress, reduces feelings of anxiety
  Mint, orange	Improves mood, relieves depression
  Eucalyptus, lemon	Revitalizes mental activity, increases performance
  Lavender, chamomile, valerian	Have a calming effect
  Anise, basil	Stabilizes mood, relieves depression, sadness and anxiety
  	Relieves headache, nausea
  Rosewood, ylang-ylang, juniper, cypress, rose, patchouli, marjoram	Relieves headaches, insomnia, anxiety, increased fatigue
  Bergamot, jasmine, sandalwood	Helps get rid of melancholy and discouragement
  Tea tree, vetiver, violet	Relieve the feeling of obsessive fears
  Melisa, petgrain	Has a calming effect

  Small awards

  You should reward yourself with small "rewards" every day. This can be a trip to the movies, a book that you have long wanted to read, etc.

  Letter without addressee

  In order to get rid of the accumulated negativity and tension, you can write a letter describing the events that led to stress. If you repeat this technique for 3 days, then the emotional state of a person will improve significantly.

  Your photos

  Psychologists say that posting your own photos all over the house is an effective way to relieve stress. For this purpose, 15 pieces are enough. The person in these pictures should look happy and joyful. This method promotes relaxation, improves mood and self-esteem, gives self-confidence and self-confidence.

  Music therapy

  Music has a beneficial effect on the human psyche, is able to get rid of excessive aggression, nervousness, irascibility. This is especially true for classical compositions. Each of the musical instruments has its own effect on the emotional state:

  Healthy eating

  To reduce the manifestations of nervousness, irascibility, irritability and anxiety, it is necessary to include in the diet foods that contain substances necessary to relieve stress:

  Products	Effects on the human body
  	Improves memory, helps focus
  	Relieves fatigue and tension
  	Strengthens the nervous system, contributes to the development of endurance
  	Eliminates nervousness and irascibility
  Blueberry, sea fish	Improves blood circulation in brain cells
  Dried fruits, seeds, cereals, dark chocolate	Increase efficiency
  	Has a calming effect
  Black tea	Reduces stress hormone levels
  Whole grain products	Promote the production of serotonin
  Oranges	Strengthen the immune system, increase serotonin levels
  	Improve mood
  	Relieves headaches and fatigue
  Fatty fish (salmon, mackerel)	Improves Mood, Eases PMS, Fights Depression
  	Reduces blood pressure and overall tension
  	Reduces anxiety

  Causes of stress at work

  As a result of research, scientists have concluded that the main reasons for the development of stress in most people are money and work. There are certain categories of the population, whose professional activities especially provoke the development of stress. The following factors are the causes of detrimental effects on health:

  • Long-term communication with people.
  • High level of responsibility (heads of organizations).
  • Caring for people, especially children (doctors, teachers, educators).
  • Monotonous activity (work on the assembly line, production).
  • Lack of time.
  • Harmful working conditions.
  • Lack of stability.

  Chronic stress can cause cardiovascular ailments, weight gain, gastrointestinal disturbances, depression, increased anxiety, sleep problems, frequent colds, and weakened immunity.

  Feelings of tension, irascibility, increased anxiety, memory and attention impairments at work can be the consequences of the following factors:

  • Excessive loads.
  • Heavy work schedule.
  • No interruption.
  • Frequent overtime work.
  • Bad relationship with superiors.
  • Conflicts with colleagues.
  • Bad physical conditions labor.
  • Lots of free time.

  If a person receives too many assignments at work and does not have time to cope with them, then you should draw up a schedule or plan and perform the most important tasks first, and then the secondary ones. It is important to learn how to correctly refuse colleagues who are trying to shift their responsibilities.

  Change of activity

  The right and left hemispheres of the human brain are responsible for opposite spheres of activity. This can be used for relaxation and stress relief during the work day. If a person worked on creative project, then, in contrast, you can do financial calculations or putting things in order. If the work was related to mathematical calculations, then during the rest you can listen to music, draw, etc.

  Examples of activities that can replace the main work for the left hemisphere:

  • Making lists.
  • Planning the day, important events.
  • Drawing up a file cabinet.
  • The teaching of the poem.
  • Putting things in order in the wardrobe, on the desktop.
  • Word game.
  • Solving puzzles and crosswords.
  • Performing mathematical calculations.

  For the right hemisphere:

  • Singing.
  • Modeling from plasticine, clay.
  • Playing musical instruments.
  • Storytelling.
  • Painting.
  • Dancing.

  An important condition for quickly relieving stress in the workplace is changing activities.

  
  

  To relieve stress, you can also:

  1. 1. Drink orange juice. It not only helps to strengthen the immune system, but also activates brain activity, improves memory, reaction speed.
  2. 2. Inflate balloons. The secret is that deep breathing helps fight stress as it slows your heart rate and lowers your blood pressure.
  3. 3. Eat a serving of oatmeal. This food ranks as the top among foods containing serotonin, which contributes to the production of the hormone of happiness. In addition, oatmeal contains a large number of magnesium, which the body loses under stress.
  4. 4. Viewing a large number of beautiful pictures. Today on the Internet there is a huge variety of images of sea waves, clouds, ice crystals, lightning, original patterns. Scientists have proven that seeing such pictures calms the nervous system.
  5. 5. Give yourself an acupuncture massage. If you need to calm down before an important speech, meeting, presentation, then you need to feel the side of the middle finger with your thumb. Press very hard on this area several times. This will help lower your blood pressure.

  How can you avoid the negative effects of stress after work?

  Often a person brings home negative emotions, which have accumulated over the whole day, after which mutual grievances and claims accumulate in the life of the family. To avoid this, you should adhere to simple recommendations:

  The most important are the first 10 minutes after arriving home. At this time, you need to restrain yourself so as not to rip off negativity on loved ones, so it is important to immediately switch to a certain action. This can be a cup of coffee or tea, taking a bath with essential oils etc.

  These relaxation techniques will help you draw a clear line between home and work. After a short rest, you can start doing your household chores.

  How a manager can manage stress in an organization

  Stress management implies the direct influence of the leader on the growth of stress tolerance of the employees of his organization.

  Stress management at the campaign level is carried out in the following areas:

  1. 1. Setting tasks that must be understandable and realistically feasible. This will contribute to the high motivation of subordinates.
  2. 2. Correct selection and placement of personnel.
  3. 3. Planning of work, taking into account an individual approach to each employee.
  4. 4. Interaction of employees, joint adoption of important decisions.
  5. 5. Drawing up programs for the rehabilitation of employees. They can include activities for the placement of a psychological relief room, joint leisure activities of employees, sports, meals, excursions and trips to interesting places, training aimed at increasing stress resistance, team building, prevention of emotional burnout and conflicts in the organization.

  What will help a boss cope with stress?

  Before trying to solve the problem of stress resistance of his staff, the boss must first take care of his mental state. To do this, you should adhere to simple but effective recommendations:

  1. 1. Having a diary will help the leader to become more organized.

It was said above that stress has not only a negative but also a positive side. Moreover, it is obvious that it is impossible to completely rid a person of him. Therefore, in developing and implementing stress management measures, the manager should focus on those aspects of workers' stress conditions that directly and directly affect work behavior and their work performance. Dealing with excessive stress is, first of all, identifying and eliminating stressors - the factors causing it. They can be identified at two main levels: at the individual level - determining the factors that cause stress in a particular employee and require changes in the organization and his working conditions; at the organization level - identification of factors that negatively affect a significant group of employees and require changes in the activities of the entire organization.

There are several methods of working to reduce stress in an organization.

First, these are activities related to changing working conditions and including the placement of workers, their training, planning and distribution of work. They should be carried out already at the selection stage, selecting people who meet the requirements of work assignments, who are able to cope with the assigned work without internal stress.

Secondly, it is a change in the attitude of employees, their perception and assessment of certain processes and events. For example, employees may be stressed by an ongoing reorganization, clarifying company policies, and involving a large number of employees in this process can help relieve tension and stress caused by it.

Thirdly, activities directly aimed at combating stress - physical culture breaks, ensuring adequate rest for employees, creating psychological relief rooms, and the like.

When developing methods of dealing with stress, one should take into account the individual psychological characteristics of people. Measures that will positively affect some employees may be ineffective or even harmful in relation to others. For example, it is often said in manuals on organizational behavior and personnel management that it is necessary to diversify and enrich the content of workers' work. This is considered by many to be a versatile stress management tool. However, such a recommendation should be used taking into account the individual characteristics of workers. So, for some, the optimal is the variety of work, while for others - constancy and habitual forms of work.

You should not spare the money and effort spent on preventing stress and dealing with its consequences, you can lose much more.

Ways to help protect yourself from the negative effects of stress, or even "prepare" for it:

Ability to relax. According to the renowned West German specialist, MD, stress doctor Hannes Lindemann, a balanced change of tension and relaxation is a decisive factor in our well-being.

We are killed by the lack of unloading and the inability to relax. Which ultimately leads to nervous exhaustion, insomnia and cardiovascular disease.

The ability to relax is a natural reflex process, which is not feasible for many in our time of "crazy" rhythm and lightning-fast information flow, when one overload is superimposed on another, one stress replaces another. However, this valuable skill can be learned using the PCA - the system of psychophysiological self-regulation by H. Lindemann.

ATP consists of a set of exercises that teach psychophysical relaxation. Let's take a look at some of these exercises.

In the coachman's pose.

To accept it, you need to sit in a chair straight, straighten your back, and then relax all your muscles. Do not lean forward too much. Eyes are half-closed. The head is lowered to the chest, the legs are slightly apart and bent at an obtuse angle, the hands are on the knees without touching each other, the elbows are slightly rounded - in a word, the characteristic posture of a cab driver dozing in anticipation of the rider.

Passive pose.

In a passive position, the back and the back of the head rest on the back of a chair or a bolster for the head, hands are relaxed on the armrests. Otherwise, the passive posture coincides with the active one: the legs are slightly apart, the socks are slightly apart. The arms are slightly bent at the elbows and do not touch the legs.

If the coachman pose can be taken at work, for example, during a work break, then other exercises require not only a special place, but also additional time to train them.

Relaxation exercises for "heaviness and warmth".

This is an exercise in alternating tension or relaxation of one organ, which leads to the transfer of this state to others. Thus, relaxation of the right hand automatically leads to relaxation of the left. Relaxation of the legs, stimulates relaxation of the legs, which in turn leads to general muscle relaxation.

Mastering these exercises, in addition to eliminating many functional disorders, also leads to the normalization of the heart. The sensation of warmth in the left hand reflexively transfers to the entire left half of the chest and expands the coronary vessels of the heart, which receive additional blood flow, and with it oxygen. Frequent exposure to exercise with heaviness and warmth is enough to relieve neurological pain in the heart, to regulate the rhythm and strength of its pulsation.

"My right / left arm is heavy ..."

The "gravity" formula allows you to quickly relax your muscles.

You need to imagine it clearly: here the muscles of the arms relax - fingers, a hand, the whole arm has become heavy. But this is a pleasant weakness: let it be the state that one experiences after a long and pleasant walk in the fresh air in the forest, after swimming in the river, or playing sports.

"My right / left hand is warm ..."

The "heat" formula dilates blood vessels.

In order to do it, you need to mentally imagine a light duvet that envelops your hand, or a stream of warm July air that warms your fingers ...

It should be noted that in the first and second cases, left-handers will start practicing these exercises with the left hand, since it is more subject to suggestion.

After each exercise, you must use the formula for getting out of the immersion state:

Hands are tense

Deep breathing,

I open my eyes

I relax my hands.

H. Lindemann recommends taking at least a few minutes a day for the exercise “Heaviness and warmth,” constantly increasing its duration.

Self-training (a method of psychotherapy based on self-hypnosis):

Auto-training sessions increase concentration, especially if you enter the goal formula into the exercise system:

Work is fun.

It is easy for me to work.

I'm doing my job.

Everything turns out well.

I am attentive (on), thoughts are focused.

The train of thought is steady.

These formulas relieve internal stress, increase motivation and act as antidepressants of sorts.

Intention (goal) formulas can help with insomnia:

The head is free from thoughts.

I am indifferent to the worries and impressions of the day.

I feel peace of mind.

I want to rest.

Sleep sets in.

But we must not forget that each person's goal formulas can be different. On the recommendation of H. Lindemann, they cannot be numerous, since in each specific stressful situation they will mobilize a person in a certain way.

Psychophysical relaxation and auto-training will be more effective with the additional use of the so-called "unconscious" methods of dealing with stress, which include color and aromatherapy.

Color therapy.

Psychologists studying the effect of color on human perception have found that color, or rather a physical wave emanating from it, in a certain way affects a person's well-being and even has a healing effect. So, red color increases internal energy, sexuality, normalizes blood circulation and metabolism. Orange - helps relieve fatigue, blues, depression, insecurity and fear. This color helps to induce a surge of vitality. It is no coincidence that the ancients considered it to be the color of health and well-being. Yellow - improves concentration, improves mood and memory. Its effect is very beneficial for liver disorders. Green - promotes the rhythmic work of the heart, the withdrawal of the eyes, has a moderate anti-inflammatory and anti-allergic effect, is useful for reduced kidney function, dizziness, nervousness. Blue - soothes, improves immunity, relieves inflammation and burning sensation, for example, with sunburn, has a beneficial effect on the thyroid gland. Blue - helps with insomnia, causes a feeling of comfort and peace, relieves stress, lowers blood pressure, soothes breathing. Purple - develops intuition, normalizes the state of the lymphatic system, helps with migraines. Thus, choosing this or that color, you can not only cheer yourself up, but also correct your physical condition.

Aromatherapy.

Since ancient times, the "aroma" method of treatment has been one of the main methods of dealing with ailments. Even before the advent of medicines, people learned to use the healing properties of plants in the treatment of various kinds of diseases. They have not lost their relevance today. On the contrary, after a certain period of oblivion, phyto- and aromatherapy got their second wind again. And they began to be actively and successfully used not only in medicine, but also in psychotherapy. Especially when working with clients who are in the stage of "deep" stress.

It was found that lavender essential oil reduces the excitability of the central nervous system, contributes to the normalization of the function of the autonomic nervous system, acting as a phytovegetative regulator.

Essential oils of pine, spruce and basil are used for nervous exhaustion, insomnia, nervous overload.

Essential oils that "create mood" - orange, grapefruit, tangerine, lilac.

Jasmine essential oil has anti-stress and relaxing properties.

Sage essential oil strengthens the nervous system.

As it has already become clear, there is a whole system of preventive measures - auto-training, color and aromatherapy, which will help prevent the negative impact of stress on the body. There is, however, another effective means of "dealing with stress", it is the following golden rule: "If you cannot change the situation, try to change your attitude towards it."

Stress Prevention Techniques

Lifestyle is ours everyday life from early morning until late at night, every week, every month, every year. The components of an active and relaxing lifestyle are the beginning of a working day, diet, physical activity, quality of rest and sleep, relationships with others, reaction to stress and much more. It depends on us what our way of life will be - healthy, active or unhealthy, passive.

If we manage to positively influence our basic life principles, to ensure that relaxation and concentration become an integral part of our lifestyle, then we will become more balanced and will more calmly respond to stressors. It is necessary to know that we are able to consciously influence certain processes occurring in the body, i.e. we have the ability to autoregulate.

The main methods of stress prevention through autoregulation can be distinguished: relaxation, anti-stress “rework” of the day, autoanalysis of personal stress and other methods of prevention. The use of these methods is available to everyone, if necessary.

Anti-stress "rework" of the day

Very often, when returning home, people transfer their work activity and excitement to the family. What do you need to get rid of your daytime impressions and, having crossed the threshold of the house, not to take out your bad mood on your family? After all, in this way we bring home stress, and the fault lies in our inability to let go of the impressions accumulated during the day. First of all, you need to install good tradition: After returning home from work or school, immediately relax.

Sit in a chair, relax and rest in peace;

Make yourself some strong tea or coffee. Stretch them for 10 minutes, try not to think about anything serious during this period of time;

Turn on the tape recorder and listen to your favorite music. Enjoy these wonderful moments. Try to completely immerse yourself in the music, disconnecting from your thoughts;

Fill your bathtub not very well hot water and lie in it. Do soothing breathing exercises in the bath. Inhale deeply through pursed lips, lower your lower face and nose into the water, and exhale very slowly. Try to exhale for as long as possible (breathing out with resistance). Imagine that with each exhalation, the total tension accumulated during the day gradually subsides;

Take a walk in the fresh air;

Put on your tracksuit, running shoes and run for 10 minutes.

It is very important that the initiative for such “alterations” of the day comes from ourselves. It is necessary to warn our loved ones that in this short period of time we forget about our household duties and will try to spend these 10 minutes with them. With a fresh mind, solving all household problems will require much less energy.

Personal stress autoanalysis

Now let's consider how you can detect and explain the reactions of your body to stressful situations, i.e. how you can define your personal stress. Understanding your own stressful situation is extremely important: first, the manifestation of stress in each person is individual; secondly, stress, as a rule, cannot have a single cause - there are always many such reasons; thirdly, you can find the most acceptable way out of this situation.

The most proven method of self-analysis of personal stress is the stress diary. This method is simple, however, it requires patience. For several weeks - if possible daily - make simple notes in the diary: when and under what circumstances the signs of stress were found. It is better to write down your observations and feelings in the evening after work or before bed, when it is easier to remember the smallest details and details.

Analyzing journal entries helps you quickly and easily identify which events or life situations are contributing to stress. It is the regularly recurring situations described in the diary that can cause stress.

It is helpful to record your feelings as soon as you approach. acute stress in order to analyze them later in a calm and balanced state.

If we flip through our own notes and try to organize them, we will find that some of the main signs of stress are repeated: irritability, inability to concentrate, forgetfulness, muscle tension, feeling of inner heaviness, dry mouth, restless sleep, rapid fatigue, inexplicable feeling of fear, bad mood , frequent headaches (especially in the back of the head), joint pain, lack of appetite, heart palpitations.

By analyzing the records, you can determine at what time of the day the malaise occurs most often, it happens at work or when you return home. By keeping a stress diary, you can find out for yourself what hinders us in life, what causes our personal stress.

Your strength is running out, and the tension is growing, you do not hope for a miracle. And don’t - there are effective ways to cope with stress and prevent depression.

Most of us are familiar with stress and, nevertheless, let's clarify what stress is. If you do not go into medical terms and explain it in plain language: stress is the mobilization of the body's forces when life's difficulties arise. The tension that has arisen is aimed at overcoming, solving the tasks that life has set for us, adapting to new conditions or people. As is often said, stress triggers a fight-or-flight response in a person. Thus, stress in itself was conceived by nature as a blessing, for the survival of the species, for extraordinary, decisive actions, which a person is not capable of if he is sleepy, lethargic, indecisive, uncollected.

Why is it so often that people want to deal with stress when it is, in fact, beneficial?

Because it is only effective up to a certain level of emotional tension, and if it lasts for a limited time. In this case, we are able to overcome life difficulties for the highest level of their abilities and capabilities, to derive positive experience from what happened, becomes more self-confident. Exceeding the upper threshold of emotional efficiency leads exactly to the opposite reaction - a person begins to act, think and feel worse than even in his usual state. This is expressed in anxiety, aggression or irritability, low self-regulation, deterioration physical health, decreased mental activity, etc. Such a reaction is caused by the fact that a person unconsciously evaluates life's difficulties as beyond the limits of his ability to overcome them. This is his subjective perception; in an objective analysis, everything happens most often the other way around. Prolonged stay in a state of stress or tension without timely necessary relaxation, rest leads to the fact that the emotional forces of the body are depleted, and the person goes into a state of distress or depression. It will seem to you something abnormal if I say that depression itself was also conceived by nature for the benefit of the cause. Depression can be characterized as a state of low energy congestion, because after a strong energy stress, it is logical for the body to strive to move into the phase of the least expenditure of emotional forces. Why, then, no one speaks well of depression, although it turns out that it is needed as a bitter pill, curing even greater evil - irreparable health problems as a result of prolonged strong emotional stress? Because you can get tired of depression too, and prolonged depression harms us by depriving us of the opportunity and ability to live a full active life, and it is very difficult to get out of depression, having negative life experience behind us, it is difficult to believe in ourselves again, but not impossible !! When there is nothing to lose, it is easier to decide on active, even desperate actions.

So, let's not aggravate the situation, and bring ourselves to depression and start managing stress. As you already understood, stress in itself is not an enemy; rather, it is a friend, an antidote, if dosed correctly. Stress or tension must be replaced in a timely manner by relaxation, so that, for example, tomorrow, with renewed vigor, "rush into battle" with the troubles of life that have arisen. To purposefully engage in self-regulation of an emotional state, you need to understand the importance of relaxation for you now. Those. you are taking steps to relieve stress because you understand that this way you can most effectively solve the “problems” before you, and not just because you were asked to relax. To do this, you need to downgrade the importance of the success of the business, realizing that even in the event of a “failure” it is not fatal. There is a chance that he will appear, and everything will be arranged as it should, even if he is not yet visible. In any case, if you drain your emotional strength, even the new perspectives that open up may not be used.

Look for what are the advantages in case of failure, what positive valuable experience you will gain, what benefits you will have, etc., use your imagination. Give yourself the right to make mistakes, realize that all people make mistakes from time to time, and oddly enough (read the section on success stories of losers), often life can change for the better after a failure, a fiasco. To do this, you just need to keep in yourself at least a drop of optimism and faith in the best. Let you have periods of despair, but it is more important that they are replaced by periods of uplift, hope, albeit ghostly, but faith in the best and in yourself.

So, you agree with me that what you need most now is to let go of the situation, and thereby reduce the tension. There are many options for relaxation, from meditation to watching comedy, here you can choose what works best for you based on your preferences and life experience.

During periods of stress, many people withdraw from communication - in some ways they are right if they use this time to search for new opportunities, new information for a successful way out of this situation, or just rest, sleep, sports. In any case, right now you should not neglect the help of your close friends and acquaintances. For you to be supported - ask specifically how you can be helped or describe what kind of difficulties you have encountered. It is even possible that they will be pleased to help you or advise you something sensible. Any adult, mature person, he may even be the first person he meets on the street or on the Internet, understands the importance of helping at such a moment. In any case, you have nothing to lose if you ask for help. You will also benefit from the experience of people who have already found themselves in a similar situation and overcome difficulties. Remember your previous positive experience of resolving life's troubles, or, perhaps, it will be the experience of your parents or grandparents, it is especially important if you consider yourself to be like one of them. Imagine what a person you admire or respect for certain qualities would act in a similar situation.

Since a large amount of adrenaline is released into the blood during stress, in order to “hit or run” one of the ways to reduce emotional stress is to increase physical activity, in other words, sports: exercise, fitness, running, even the usual method of rhythmic tension and relaxation of body parts such as fingers and toes. It is suitable if, for example, right now you cannot get up from the workplace and start running.

Another effective way to relieve tension and find ways to resolve the situation is to express your thoughts and feelings in writing. Make sure that no one will distract you (this is desirable), take a few sheets of paper and start writing down all the thoughts that come into your head and the feelings that are dominating you right now. Write scrappy incomplete sentences, abbreviated if required. This is not a calligraphy exercise. Be as sincere as possible with yourself - there is no need to read what you are now writing to anyone but you, and in the end you will tear up and throw away everything you have written. Perhaps you will notice that the words “I want, I must, I must”, or “I do not want, I must not” will slip through your writing. In any case, when describing a situation that bothers you, you stop walking in a circle, as you would if you just continued to think about it and wind yourself up, you will notice that after splashing negative emotions on paper, you will begin to get to the point of resolving the difficulties that have arisen. Sometimes it is necessary to do this exercise several times, but you will feel the effect of stress relief after the first time.

Stress is a very dangerous condition. Left “on its own”, without attention, it slowly destroys the body, leading to the development of heart disease, nervous and endocrine systems. Obesity, which is present in many people over 30, is nothing more than a manifestation of stress. Therefore, this condition must be fought. In the following, we'll detail the various ways you can relieve stress and combat depression. Your task is to choose for yourself one or several methods that are right for you.

Basic principles of stress management

Usually, a person knows what caused the violation of his psycho-emotional state (for example, stress at work). Then treatment, if possible, begins with the elimination of stress factors. This can be the termination of communication with an obsessive colleague or neighbor (a one-time refusal to help or even a quarrel is better for the psyche than everyday cooperation if it causes negative emotions). There may be more radical measures: change of environment, transition to work as a remote employee.

If it is impossible to eliminate the stress factor, you need to change your attitude towards it, as well as change your priorities. This is possible during the practice of meditation, relaxation, animal therapy, travel and play therapy. The rest of the methods given below are aimed at restoring harmony to the soul, and drug treatment and physiotherapy are aimed at restoring the body's strength.

All of these areas of treatment are more effective immediately after exposure to a stressor, but they must be applied in the case of a prolonged “stay in the disease”.

Factors such as the following are very important in the treatment of stress:

• normalization of the ratio "work: rest" (the duration of sleep cannot be less than 9 hours, if you have not achieved accustoming the body to its other duration with the help of various meditative practices);
• good nutrition;
• sufficient activity (walking for at least 30 minutes a day), exercise;
• hobby activities.

If the stress turned out to be strong, it is necessary to start treatment with psychotherapeutic treatment. In the case when a natural disaster, war, an attack by bandits or the like served as a stressor, you need to contact a psychotherapist or psychiatrist in the first 48 hours, otherwise the consequences can be very serious.

If we are talking about a child, then during the period of treatment it is very important for him to feel parental support and affection, he can be offered drawing, dancing, sports activities, spending more time together, walking in the fresh air, going on a picnic. Parents can better understand their baby's needs by listening to what they are talking about with toys. The child's daily routine, adequate nutrition and adequate sleep during treatment are mandatory. You can not insist that the child approaches peers: this can additionally stress him. It is better to find out where the group art therapy classes (drawing, sanding, singing) are held and start walking with him.

Features of nutrition during stress

The basic rules of nutrition for stress are:

1. there should be no overeating;
2. daily salt intake should be reduced to 6-8 g per day (about a teaspoon);
3. food should contain 350-400 g of carbohydrates, 100 g of proteins, 100 g of fat;
4. include in the diet foods that contribute to the production of endorphins ("the hormone of happiness") in the body: bananas, avocados, strawberries, from spices - mustard, from sweets - a small amount of chocolate;
5. do not eat very high-calorie foods;
6. under stress in the body, the production of free radicals increases, in order to neutralize them, it is necessary that foods rich in antioxidants come with food. These are citrus fruits, black currants (they contain a lot of vitamin C), almonds, raw pumpkin seeds, boiled Swiss chard vegetable, spinach, vegetable oils (especially from wheat germ, olive, coconut, camelina, hemp). The last 5 foods are rich in vitamin E;
7. one of the mechanisms of the development of pathological processes under stress is also an increase in the permeability of cell membranes. In order to strengthen the cell membranes, so that the contents necessary for their normal functioning do not come out, vitamins PP, B (the whole group), a trace element selenium are needed. These are tomatoes and tomato juice, peanuts, walnuts, hazelnuts, cedar nuts, bran bread, cereals, Jerusalem artichoke, garlic, avocado, carrots, zucchini, beans, lentils. From fruits and berries, useful: apricot, peach, raspberry, mulberry, cloudberry.

Reduce the amount consumed, or rather completely eliminate those foods that stimulate the brain. These are, first of all, caffeine-containing products: coffee, black tea, cola, chocolate. Secondly, these are extractive substances contained in meat, fish and mushroom broths, as well as fried fish, meat. These products will cause an increased work of the organs of the gastrointestinal tract, which, because of this, will send a large number of impulses to the brain, thereby exciting it.

Alcohol and drugs will only aggravate the situation, so they must be completely eliminated.

Psychotherapeutic methods

To overcome stress and its consequences, psychotherapists use different methods that help a person get out of the vicious circle if he cannot (as in the case of an acute reaction to stress) or does not want (considers it insignificant) to do it himself. It:

1. Cognitive Behavioral Therapy... It is based on today's thoughts of a person, on what reactions occur in his body in response to certain events. Based on thoughts, feelings and a person, the therapist understands how to change them.
2. Gestalt therapy... Here the therapist communicates with the person in such a way that he himself is aware of the causes of his stress. Then the patient understands how to solve his own problem and, under the guidance of the doctor, takes the necessary steps.
3. Hypnosis... In this case, the doctor resorts to suggestion, with the help of which he "forces" to get rid of psycho-emotional stress and bad thoughts.

All psychotherapy aims to develop a person's psychological stability in difficult conditions, to form a stable system of life values, to develop a person's sober approach to the world and the flexibility of his thinking.

Physiotherapy treatments

For the treatment of stress, science has developed several physiotherapy treatments that will affect the nervous system. It:

1. Electrosleep... In this case, electrodes are applied to the eye area, through which a constant pulsed current of low strength and short pulse duration is passed. It rhythmically irritates the cortex and subcortical structures such as the hypothalamus, limbic system, optic hillocks and reticular formation, resulting in sleep. Such sleep in phases differs from natural or medication (anesthetic). It stimulates the restoration of the relationship between the autonomic nervous and endocrine systems, has an analgesic effect, improves mood, reduces fatigue, and makes natural night sleep deeper. It does not cause intoxication and complications, unlike sleep under anesthesia or after taking sleeping pills.

   Electrosleep is contraindicated in inflammatory diseases of the eyes, inflammation of the skin of the face, glaucoma, a high degree of myopia, cataracts at a late stage, heart failure of 2-3 degrees, hypertension 2-3 stages.

2. Magnetotherapy... In this case, the effect on the tissues is carried out using a low-frequency alternating or constant magnetic field, which, acting on molecules in tissues (especially thalamus, hypothalamus, cerebral cortex), improve their ability to pass through cell membranes. Thus, biological processes change in tissues:
   • biochemical reactions are accelerated by 10-30%;
   • the excitability of nerve cells decreases;
   • The "energy systems" of the body go into a saving mode;
   • decreases vasospasm;
   • has a beneficial effect on sleep;
   • the metabolism between blood and tissue fluid improves;
   • decreases emotional stress;
   • the pulsed magnetic field has a stimulating effect on the nervous system, the constant field has a calming effect.

   Magnetic therapy is contraindicated for cancer, schizophrenia, epilepsy, stage 3 hypertension (when there are already complications), heart and respiratory failure.

3. Sinusoidal modulated currents (amplipulse therapy) with the application of electrodes to the skin of the eyes. The currents pass through the skin and affect the hormonal and immune state of the body, normalize blood pressure, have anesthetic and sedative effect.
4. Applications of paraffin and ozokerite on the back of the head and neck. The use of this warm mass will improve the outflow of blood and lymph from the cranial cavity, reduce headaches by lowering intracranial pressure, improve the metabolism between blood and tissues of the neck and head, and stimulate immunity.

   Applications for thyrotoxicosis, severe neuroses, tumors, diabetes mellitus, tuberculosis, cerebral atherosclerosis are contraindicated.

5. Acupuncture has anesthetic, sedative effect, relaxes muscles.
6. Acupressure... Its action is similar to acupuncture, but does not require special equipment, but it requires a specialist with the necessary experience and knowledge. The masseur can teach techniques with which a person can subsequently perform self-massage of biologically active points.
7. Ultrasonic exposure... With the help of ultrasound, micro-massage is performed at the cellular level, it has an analgesic effect, relieves the spasm of the vessels carrying blood to the brain. Contraindications are the same as for paraffin-ozokerite applications.
8. Galvanization- treatment with electric currents of low strength and low voltage, which change the pH of the medium, osmotic processes, polarize the cell membranes. When galvanizing the collar zone, blood circulation, excitability and nutrition of the brain, hearing and vision organs, and upper extremities change reflexively.

If a person needs intensive recovery (for example, with neglected stress, in the case of an acute reaction to stress, or with post-traumatic stress disorder), a program of combined use of several procedures is suitable for him:

• reception of mineral waters;
• iodine-bromine baths;
• oxygen therapy with the supply of oxygen to the brain, organs and tissues;
• magnetotherapy;
• ultrasound therapy.

Best of all, when these procedures are performed in a sanatorium. Then, in the intervals between them, the intake of wholesome food and the rest, such physical activity is recommended as dosed walking along the landscape area, where various plant associations grow naturally or artificially. This healing movement allows the blood to be saturated with oxygen-enriched air. Also, aeroionophytotherapy allows you to get additional positive emotions through communication with nature.

So that stress, the next time it happens, does not lead to negative consequences for the body, physiotherapy procedures are recommended, such as:

• water procedures;
• balneotherapy (treatment with mineral waters in the form of baths and for oral administration);
• transcerebral electrical procedures: electrosleep, amplipulse therapy and interference therapy with the imposition of electrodes on the skull.

Spa and spa therapy

SPA treatment involves various methods of influencing the body, helping it to recover in a natural way. They are very pleasant and affect many senses at once: smell, touch, hearing, sight. They are performed both at resorts and in specially created SPA centers, where you can choose one or several procedures.

SPA includes:

• balneotherapy - treatment with mineral waters, which can be used in the form of baths, for oral administration, as well as for inhalation or microclysters;
• thalassotherapy (treatment by the sea), which consists of the effects of the sea air (cavitotherapy), treatment with algae (algotherapy), sea water (hydrotherapy) and sea mud (fangotherapy);
• chocolate and coffee SPA treatment. In this case, mixtures with green coffee or cocoa extracts are applied to the skin, which have a pleasant smell, nourish the skin, and help in eliminating excess subcutaneous fat;
• peloid therapy or mud therapy is the application of biologically active mud to the skin, which, with the help of their thermal and enzymatic effects, participate in the treatment of the nervous system;
• aromatherapy (about it - in the corresponding section);
• stone therapy is a special massage technique performed by natural stones, which are applied either hot or cold (this is necessary to get the desired response from the body - relaxation or, on the contrary, toning), then laid out along the spine, then they perform massage movements;
• a Turkish bath is a thermal effect on the body, when there is no such stress for it, as in a Russian bath or sauna, because the temperature here is only 35-50 degrees. Hamam has a relaxing effect, improves sleep, stimulates digestion. The procedure is contraindicated for people with mental disorders, cancer, patients with bronchial asthma and skin diseases.
• therapeutic relaxing massage.

SPA are contraindicated in pregnancy, oncological diseases, blood clotting disorders, blood diseases, epilepsy, serious diseases of any internal organ, intolerance to the components of the procedure, as well as - but this is temporary - during infectious diseases.

During a spa or spa treatment, you must not use heavy physical activity, competitions, lift heavy weights, and do crossfit. You can only hang on the horizontal bar, do stretching exercises, swim in the pool. Intimate relationships during such treatment are not contraindicated.

Meditation

This is the main way that can help yourself get out of psychological stress. There is no harm from it, only benefit: relaxation of the nervous system, gaining inner peace. If you relax correctly, you can even get an answer from the Universe to your questions.

Meditation is carried out either in a sitting position (in the incomplete or full lotus position, or, if it is very difficult, sitting on bent legs), or in the supine position, in a pose called shavasana.

Shavasana means that you need to lie on the mat, on your back, your hands are at an angle of 45 degrees in relation to the body, palms up. Heels - at a distance of about 5 cm from each other, the head lies so that the eyes (they will have to be closed later) look at the ceiling. The tip of the tongue touches the palate behind the upper teeth.

The pose has been chosen, now - the basic rules, without which you will either fall asleep, or instead of relaxation you will feel irritated:

1. Set an alarm clock (timer) for 10-15 minutes.
2. Breathing is calm, preferably with the stomach, which inflates on inhalation, on exhalation - decreases like a ball. It is advisable to practice abdominal breathing before diving into the depths of your own consciousness.
3. The tongue is behind the upper teeth: this is how an important channel for the flow of energy closes.
4. Feel how each toe relaxes and warms, then - the legs, thighs, then - each finger, forearms, shoulders. Ultimately, you have to stop feeling them, and feel that you are floating on the waves.
5. Relax your eyes - they seem to fall into the eye sockets.
6. Relax your nose and ears: feel yourself breathing from the back of your head.
7. Stop your mental speech, try not to think about anything. It won't work right away, but it will. Concentrate on your breathing. You can also concentrate on the music that you have included for this (those tracks that are called "binaural" are recommended), or on those pictures that will appear in front of closed eyes. You can not close your eyes and look at a blazing fire or flowing water (you can watch it as a video on your computer). You can also imagine the picture that causes the greatest pacification: that you are lying in a green meadow of the forest, or on the sand near the cleanest sea etc.
8. Ask your mental question or request, wait for an answer, deliberately suppressing any thoughts.
9. Try to feel how, on inhalation, life-giving energy penetrates into the body, and with exhalation, stress leaves the body and does not return.

If you fall asleep all the time, try the incomplete lotus position, in which you should be as relaxed as possible. If you exercise during the cold season, dress well, put 2 blankets on the floor, and the third can be covered.

Relaxation

This is a relaxation technique similar to the meditation described above. Only here you concentrate not on stopping your thoughts and not on breathing, but on relaxing your body so that you can “swim in weightlessness” and thus get rid of stress.

Performed in a prone position (can be in bed):

• Spread your legs shoulder-width apart, toes apart, arms slightly to the sides.
• Take a deep breath, exhale for a long time, try to do it with your stomach.
• Alternately, first strain and then relax each part of the body: first the neck and head, then the hands, chest, belly and legs. Tension should last at least 5 seconds, relaxation - at least 30 seconds. This is the Jacobson technique. There is a second technique - according to Jackson. It implies alternate tension-relaxation first of the muscles of the dominant half of the body (right - in right-handers, left - in left-handers), and then “secondary”.
• During the practice, imagine that you are in nature: near the sea, in the mountains, in the forest or in a meadow. Try to smell both the smell of herbs (salt water, mountain air), and the sounds that occur in the area.

You can perform relaxation practice in the following ways:

• Lie on your back, place your arms along your torso, and straighten your legs. Relax. Inhale through your nose, hold your breath for 3-4 seconds. As you exhale, imagine all negativity, fatigue and anxiety coming out of your body.
• Lie on your back as comfortable as possible. Inhale and exhale deeply and smoothly. After a while, begin to strain in turn, and then relax the muscles in this way: right leg – left leg, belly, right arm - left arm, chest, shoulders, neck, face, head. Feel your body completely relaxed, breathe deeply and calmly. Repeat tension-relaxation one more time.

Breathing techniques

If you are interested in how to get out of stress on your own, start with the use of breathing techniques. Correct breathing in a traumatic situation can even relieve stress or reduce its severity.

The breath that can calm the mind is diaphragmatic (belly):

• you take a deep breath, and, placing your hand on your stomach, you feel how it rises (the stomach puffs up);
• exhalation - long, approximately equal to inhalation, the stomach at this time tends to "stick" to the spine.

Do not rush, watch the rhythm and frequency of breathing, do not let yourself breathe often, but also do not panic when it seems that there is not enough air. Try not to pause between inhalation and exhalation. After a few minutes, engage yourself in some other activity that requires concentration.

Imaging method

It means the following. Draw or write on a piece of paper what is bothering you, then burn the piece, imagining the problem and the negativity associated with it leaving you along with the smoke. While the leaf is burning, force yourself to imagine pleasant images, you can hum a funny song.

The method of screaming into space

By splashing out the accumulated negative in the form of a scream, you can supplement your vocalization with physical manipulations. So, you can punch a punching bag or pillow, you can beat dishes, throw things or throw (not at living creatures) darts. In Japanese offices, for such relaxation, there are special rooms upholstered with felt, where an employee can engage in such short-term destructive activities. In this way, the local psychologists believe, he can relieve stress and continue to work productively, instead of performing his duties more and more carelessly, and then completely go on sick leave with heart disease or neurosis.

Yoga Exercises

The following yoga postures (asanas) help with stress:

Hirudotherapy

This is the scientific name for leech therapy, which is very justified in stress. First, leeches bite through the skin only at bioactive points, influencing those organs that "cooperate" with it (that is, the specialist chooses where to plant, and the leech itself is looking for a specific location with an accuracy of a tenth of a millimeter). Secondly, leeches inject the substance hirudin under the skin, which dilutes the blood (less viscous blood “moves” more freely through the vessels and does not stagnate in the capillaries, but performs its function - tissue nutrition). Thirdly, this worm injects into the blood and others useful material, which:

• lower blood sugar levels;
• stimulate the production of "happiness hormones" - endorphins;
• reduce the level of cholesterol in the blood, which can, deposited on the walls of blood vessels, lead to a decrease in their diameter up to complete overlap;
• activate immunity.

Fourthly, taking a few milliliters of blood (one leech absorbs 5-10 ml of blood) somehow "unloads" the blood flow, removing "excess" blood. Fifth, the effect of one hirudotherapy session lasts 3 months.

Color stimulation

This is the name of a relatively new type of physiotherapeutic treatment, which consists in exposing the body to light rays of the visible spectrum, which, due to different wavelengths, have different colors. The method is based on the fact that light is an eye irritant, which not only fixes it, but sends signals to the brain. Moreover, depending on the wavelength, the signal goes to different parts of the brain and triggers slightly different biochemical reactions.

The program for combating stress and depression is individually selected by a color therapist based on the leading symptom:

• if you need to calm down (especially if the pressure has risen from stress), you need a blue color;
• if self-confidence has disappeared, and the world is seen in black tones, yellow is needed;
• if you feel tired and unwilling to work, the person should be shown green;
• when you need to increase your appetite, orange rays are added;
• if there is a tendency to spring-autumn depressions, the color scheme should not be purple.

It is not only the color itself that is important, which will be shown to a person after stress: the rhythm also matters. color signal, and its shades, and the level of illumination of the field at which this or that color appears.

Art therapy

Art therapy is art therapy. This is very good technique removal of any, even traumatic stress and its consequences. This is due to the wide possibilities of non-verbal self-expression, protective capabilities due to metaphorical images, a large number of materials and types of arts. A person can transfer the experience of his stress to visual materials, because of which they will cease to cause such acute experiences in him, and then he will be able to gain control over them. For this task, a specially trained specialist should give, who will first assess the stage at which the person is, and then, with the help of tasks that will gradually become more difficult, will return the desired inner harmony to him.

Art therapy involves:

1. switching attention from a traumatic situation to creativity. At the beginning of therapy, a person ceases to put his problem at the forefront, gradually ceasing to "get hung up" on it;
2. transfer of their experiences and sensations to external processes and objects. It helps the negative experience to separate from the personality. The psychic energy of a person becomes more controllable for his own consciousness and will not cause such emotions as before;
3. gradually it is possible to "withdraw" previously suppressed emotions from the subconscious and from the non-dominant hemisphere of the brain and experience them. So the person will avoid chronic stress.

Art therapy is suitable for people of all ages and religions. It can be used in both acute and rehabilitation periods. It is carried out both as individual and family or group lessons.

There are many types of art therapy, let's take a closer look at them.

Isotherapy

This is a fine art treatment:

• painting;
• application;
• modeling;
• painted;
• origami;
• the creation of a clay amulet;
• antistress coloring pages.

Each of the types has its own subspecies and techniques, which are known by specialists involved in art therapy, and they should also help a person find the necessary technique for him.

So, painting can be performed in the form:

• self-portrait;
• when using lines, strokes, various forms you need to draw your emotional state (a person moves a pen over paper, creating chaotic lines until it becomes easier for him);
• style "like a child": you need to draw with your non-working hand what you were most interested in or worried about in childhood;
• group drawing: when one person draws scribbles, and the other has to find some kind of image there, decorate and complement it;
• collage;
• meditative drawing. It is performed in the technique of either zentagles (patterns that are drawn in sections of a square), or zendoodles (such patterns that fill in anti-stress coloring pages), or doodles (drawing arbitrary patterns).

Any isotherapy technique is performed according to the following plan:

1. Create silence outside and inside yourself by stopping your internal dialogue.
2. Ask yourself an intimate question.
3. Create with the chosen material: crayons, pencils, paints, gouache.

Creativity performed with calm music or recording of sounds of nature leads to a good effect.

Music therapy

This is the name of music therapy. This can be listening to songs or music (receptive music therapy), as well as singing or playing musical instruments on your own (active music therapy). There is also integrative music therapy, when music is played, or painted, or danced.

Music has a threefold effect on the body:

1. physical: singing along, a person has a vibration of the vocal cords, which is very useful;
2. mental: if you like music, it contributes to the production of happiness hormones in the body;
3. associative: good memories are associated with certain music.

When stressed, it is recommended to listen to (perform) Chopin's works, if you are nervous, listen to the Moonlight Sonata or the 3rd movement of Beethoven's 6th Symphony, Moonlight by Debussy. In order for the treatment to definitely help, the composition must be selected by a specialist.

Kinesitherapy

This lesson in dancing, physiotherapy exercises, as well as massage sessions and outdoor games - everything that requires movement.

Bibliotherapy

This is the name of the book treatment through reading or writing your own essays or stories. There is even a separate type of bibliotherapy - fairy tale therapy.

Sand therapy

The main "healer" in this case is sand. You can simply pour it over, make sand animation, build sand sculptures, compositions or castles. You can use both natural sand and artificial, which has special properties - kinetic.

There are such methods of sand therapy:

• playing in the classic blue sandbox (blue has a pacifying effect);
• painting with colored sand;
• drawing with sand on backlit tables;
• dynamic drawing: the combination of colored sand and a white tray, when the sand is poured out, different drawings are obtained;
• classes with kinetic sand - a special material based on starch and quartz sand, from which you can build various castles, figures, sculptures, while it does not stick to your hands and crumbles like dry sand.

Classes can be conducted individually, in pairs or with the participation of a group of people. You can draw with sand by pouring it from a pinch or from a fist. You can make a uniform background, and on it with your fingers, palm or tools.

Imagotherapy

This is a treatment with theatrical arts, which involves either staging theatrical scenes or visiting theaters.

Phototherapy

This is carrying out photo reports, photo sessions, photo collages or slides for the patient.

Art synthesis therapy

This is a combination of several types of art therapy: for example, painting and playing a musical instrument, creating and retouching photographs, and reading books.

Animal therapy or animal therapy

The fact that animals can help people in treatment were first learned in the 18th century. Then it turned out that dogs can help people undergo treatment in a psychiatric clinic: the presence of such a pet reduced the need to fix the patient in a straitjacket, since the number of seizures and general aggressiveness in people decreased.

For the first time the term "pet therapy" (that is, treatment with pets) appeared in 1969. It was introduced by the child psychiatrist B. Levinson, who noticed that the presence of a dog in his office had a beneficial effect on young patients, regardless of their diagnosis. Upon further study, it turned out that dogs have special properties that allow them to "sniff out" the presence of cancer cells in humans. In 20 minutes, these same animals have a presentiment that a person will develop an epileptic seizure or a sharp decrease in the blood sugar level of a patient with diabetes mellitus. Later, scientists drew attention to special "talents" in the treatment of people and other animals: horses, cats, dolphins and even aquarium fish. Then pet therapy became animal therapy - treatment with the help of animals, which do not have to be pets.

Positive aspects of animal therapy:

1. Eliminating feelings of loneliness.
2. Help in the socialization of the patient.
3. Strengthening the effect of treating complex conditions when stress is combined with any acute or chronic illness.

There are several types of animal therapy.

Canistherapy - treatment with dogs

In the treatment of stress, canistherapy is especially needed for people who find it difficult to establish emotional contact with other people, those who tend to experience their grief alone, without telling anyone about it. Dogs are able to improve the psycho-emotional state of a person, form positive social attitudes in him, and stop emotional stress. Walking the dogs makes a person change his sedentary lifestyle, believe in himself (“The dog doesn't care how much money you have and what you can do”).

For people prone to neuroses, friendly dog ​​breeds are well suited: poodles, labradors, spaniels.

Dolphin therapy

Swimming and communication with dolphins are indicated for psychological rehabilitation for those people who have suffered an acute reaction to stress, when wars, extreme conditions, hurricanes, and earthquakes acted as a stressor.

And if dogs treat with their own spontaneity, kindness and devotion, then in the arsenal of dolphins there are also ultrasonic waves emitted by them, which change the bioelectric activity of the brain. So, they have a relaxing effect on the central nervous system, establish a connection between the brain and internal organs. When studying the electroencephalogram, it turned out that after communication with the dolphin, the brain rhythm slowed down, alpha and theta rhythms appeared, and the work of both hemispheres was synchronized.

Dolphin therapy has contraindications. These are oncological diseases, epilepsy, infectious diseases.

Feline therapy - treatment with cats

With its vibration, emitted when purring, when she fondles a person, the cat helps him to calm down and relax. There is also an opinion that every human tissue emits vibration: with its help, there is an exchange of substances between blood and tissue fluid, this fluid and blood. When its own vibration weakens, the organ becomes ill. The cat, on the other hand, has the ability to feel such places and, sitting on them and starting to purr, makes up for the deficit of this resource.

Hippotherapy - treatment with horses

During horseback riding, the rider is reported about 110 impulses per minute: within a short period of time, he has to make several hundred movements in different planes. He needs to stay on the horse, as a result of which a large number of his muscles work. A large number of impulses are sent from these muscles to the brain, which helps the development of connections between neurons.

In addition, the horse's movements have a massaging effect, which leads to an improvement in blood circulation. Muscular work, which is performed while riding, promotes the production of endorphins in the brain, and contact with the skin of the animal (hippotherapy is not carried out in the saddle: a person sits on a thin and soft blanket) improves overall well-being, reduces aggressiveness and nervousness.

Hippotherapy is contraindicated for:

• epilepsy;
• kidney disease;
• osteoporosis, when there is increased fragility of bones and joints;
• increased blood clotting;
• horse hair allergies.

Therapy with aquarium fish and birds

Scientists have come to the conclusion that watching fish promotes concentration, improves mood, and develops an aesthetic sense. In addition, the aquarium in the apartment plays the role of a humidifier, which is useful for the treatment and prevention of diseases of the lungs and bronchi.

It is equally useful to have a songbird at home: a canary or a goldfinch. They contribute to the development of observation, patience, ear for music. They represent good remedy for the treatment of insomnia and neuroses.

Aromatherapy

It involves calming the nervous system by exposing the olfactory receptors to certain scents. For this, essential oils are used that can be used in aroma lamps, can be added to creams or oils for the face and / or body. A few drops of essential oils can be added to massage oils and massaged with them

Oils are used in stress therapy:

• lavender;
• lemon balm;
• sandal;
• rosewood;
• ylang-ylang;
• juniper;
• patchouli;
• jasmine;
• marjoram;
• neroli;
• vetivert.

You can make mixtures. For example, for depression, you can use a mixture of black pepper and mint. When stressed, a combination of mint, lavender, juniper, rose, neroli and basil. To tune in to a working mood, inhale the aromas of tangerine, lemon, fir. And if everything has ceased to please, the smell of clary sage helps well.

You can use these recipes:

1. Anti-stress bath. Drop in warm water baths with 2 drops of ylang-ylang oil and dill, 3 drops of lemon balm and 5 drops of lavender oil.
2. If it's hard to fall asleep. Take a warm bath before bed, adding 1 drop of pine and ylang-ylang oils to the water, 2 drops of cedarwood, 3 drops of lavender oil.

Herbal treatment

Phytotherapists advise using the following recipes:

• Infusion of thyme. 1 tsp pour 500 ml of boiling water over the herbs, leave in a sealed container for half an hour. Take these 500 ml in 3-4 doses. You can take the infusion again only after 3-4 days.
• Cucumber herb (borage). Brew 1 tsp. a glass of boiling water, insist for 30 minutes, take this volume during the day. Pregnant women and children should not drink such an infusion.
• Take 1 std. hop cones, peppermint leaves, add 2 tbsp. motherwort herbs, 3 tbsp. valerian root. Mix the herbs, take 1 tbsp. mixture, pour 200 ml of boiling water, heat in a water bath for 15 minutes. Then you need to insist 30 minutes, cool. Take 100 ml three times a day, 15 minutes before meals.
• Take 10 tablespoons. peppermint leaves, 5 tablespoons each hop cones and valerian root, 3 tbsp herbs oregano. Mix the herbs, take 2 tablespoons, pour boiling water over, wait half an hour before filtering. Take 50 ml twice a day, 15 minutes before meals. The course is 10-15 days.

Before starting such treatment, consult your doctor. Use with caution if you are prone to allergies.

Api therapy

This is the name of the treatment with beekeeping products. In the treatment of stress and depression, it is advised to:

• royal jelly: helps to eliminate mild depression, apathy (lack of interest in what is happening), is effective for some forms of insomnia or persistent mood swings;
• bee bee helps in eliminating anxiety, irritability;
• linden honey and honey in which there is a splash of orange honey helps in eliminating the state of melancholy;
• a combination of mountain honey with essential oils of neroli, bergamot, tangerine is also useful. These fortified beekeeping products create performance-enhancing, general well-being and can even cause euphoria.

Trips

If you enjoy traveling and your financial situation allows, a very good stress relieving method is to take a trip. It can be a trip around the world or a visit to a certain country, the main thing is that the trip is comfortable and planned. Otherwise, the lack of understanding of the country you are visiting can put you even more test.

Medication for stress

The diagnosis of stress is made by a psychiatrist or psychotherapist. These professionals should evaluate:

• the severity of anxiety, anger, depression;
• the degree of depletion of the subjective resources of the psyche, which play a major role in ensuring the overcoming of difficulties;
• the nature of the electroencephalogram;
• the state of the autonomic nervous system, based on the galvanic skin response and skin temperature;
• the degree of increase in stress hormones in the blood: cortisol, ACTH.

If the doctor estimates that psychophysiological resources are depleted, and / or anxiety, anger or depression is too strong, he prescribes drugs (in milder cases, one or a combination of the above methods of dealing with stress can be used).

The following types of drugs are used to treat stress:

Herbal soothing preparations

Medicines of this group are prescribed for increased excitability, insomnia, nightmares.

• Novo-Passit;
• Sedafiton;
• "Persen";
• valerian tincture or tablets;
• motherwort tincture;
• tincture of peony.

These drugs improve the interaction between the autonomic nervous system (mainly its main organ - the hypothalamus, as well as the limbic system of the brain) and internal organs, normalize the activity of the cardiovascular system, improve the quality of sleep, and eliminate insomnia.

The first results can be seen in 2-3 weeks, but the lasting effect will come only after 6-8 months of use.

Disadvantage of this therapy: Daytime sleepiness.

Adaptogen preparations

These are general tonics for those people whose daily activities are associated with nervous or mental overload. They improve sleep, mood, and can increase efficiency by 1.5-2 times.

Adaptogens can be of both animal and plant origin. Have a dose-dependent effect:

1. In minimal doses, they cause relaxation, decrease anxiety, slow down catabolism and have an anabolic effect, so they can be used to increase body weight.
2. In medium doses, they create a feeling of cheerfulness, a surge of strength, and emotional uplift. They also increase the immune defense, which is why they can be used for "mild", natural treatment of long-term, sluggish and chronic inflammatory pathologies.
3. If you exceed the dosage, irritability, insomnia, aggressiveness will appear, but they do not have a long-term or toxic effect on the body even in this case.

Adaptogens are especially indicated for the elderly: by increasing their energy, they help to prolong youth. Until the age of 16, drugs are used only as directed by a doctor, as they will accelerate puberty.

Adaptogens include:

• leuzea extract;
• Eleutherococcus extract;
• ginseng extract;
• lemongrass seed extract;
• preparations based on Manchurian aralia root: "Saparal", aralia tincture;
• "Pantokrin".

Drugs in this group are taken during daylight hours to avoid overexcitation at night. They are used with caution in hot weather as they increase body temperature.

Magnesium preparations

Their reception under stress is justified: under such conditions, the body experiences an increased need for magnesium, which dilates blood vessels, helps to conduct impulses from the nerve to the desired organ, improves cardiac activity and has a sedative effect.

Magnesium preparations include: "Magne-B6" and its analogs "Magnelis B6 forte", "Magne-express", "Magnevit".

Modern sleeping pills

They can be considered anti-stress, since, acting on the structure of sleep, they enhance the anti-stress function of the period of night rest. They are especially indicated for acute insomnia, for the duration of the stress factor, when they can be applied in a course of 2-3 weeks. They are not addictive, do not need to increase the dosage. Some of them ("Doxylamine", "Melaxen") help in the treatment of sleep apnea. "Melaxen" also, being an analogue of the hormone melatonin produced in the pineal gland, restores the normal sleep cycle, especially when changing time zones, making it a soft, natural way.

Modern sleeping pills include:

• Iwadal;
• Sonnat and its analogues Imovan, Sonovan, Normoson;
• Melaxen and analogue Vita-melatonin;
• "Andante" and analogue "Selofen".

Antidepressants

These are drugs that are used if stress has caused depression, neurosis or neurosis-like state. They affect the formation and movement of biologically active substances formed in the brain, such as norepinephrine, serotonin or dopamine. When taken according to indications, they reduce melancholy, anxiety, unwillingness to do something, increase appetite, and normalize the phase and duration of sleep.

For the treatment of stress, "Iprazide", "Nialamide" are used, during the intake of which, in order to avoid an increase in blood pressure to high numbers, one should not eat cheeses, fermented milk and some other products. Also prescribed are "Amitriptillin", "Inkazan", "Prozac", "Paxil".

Tranquilizers

These are drugs, the main task of which is to eliminate anxiety and fear. They soothe, reduce fluctuations in blood pressure, thereby having a positive effect on the heart. Their "competence" is also an anticonvulsant effect, elimination of obsessive thoughts, hallucinatory disorders, but most of them cause drowsiness and can only be used in the evening.

In the treatment of stress used "moderate tranquilizers": "Mebikar", "Tranquilar".

Biologically active additives

These products can be bought in pharmacies, they consist mainly of a combination of vitamins and some herbs:

Compliment anti-stress Composition: nicotinamide, vitamins B1, E, B12, B6, A, folic acid, C, B2, calcium pantothenate, zinc, magnesium, motherwort and ginkgo biloba extract, selenium, sodium, copper. Indications: increased physical and mental stress, the need to overcome difficult stressful situations Contraindications: hypersensitivity, pregnancy, lactation Application: 1 tablet with a meal Price- about 250 rubles for 30 pieces

Biorhythm Antistress 24 day / night Composition: indicated that this is a set of vitamins tablet "day": extracts of motherwort, lemon balm, St. John's wort, vitamins B1 and B6; tablet "night": extracts of Escholzia and passionflower, calcium pantothenate. Indications: fatigue, irritability, lack of rest during sleep. Contraindications: pregnancy, lactation, hypersensitivity Application: day pill in the morning, night pill in the evening. The course is at least 20 days. Price- about 190 r for 32 pieces

Ladys formula Antistress enhanced Composition: para-aminobenzoic acid, nicotinamide, vitamins B1, B2, B6, C, B12, E, folic acid, biotin, pantothenic acid, choline, inositol, calcium, magnesium. Indications: for women - with acute or chronic stress disorders, after artificial termination of pregnancy and childbirth, with hypovitaminosis, insomnia Contraindications: childhood, pregnancy, lactation, hypersensitivity Application: 1 tablet once a day with food Price- about 540 r for 30 pieces

Mens formula Antistress Composition: para-aminobenzoic acid, vitamin B1, B2, B6, B12, C, E folic acid, biotin, nicotinamide, pantothenic acid, choline, inositol, magnesium, zinc, iodine, valerian, Siberian ginseng, St. John's wort, fenugreek, hops Indications: Acute and chronic stress disorders, mild forms of insomnia, hypovitaminosis, which caused neurasthenic syndrome, neuroses. Contraindications: hypersensitivity, children under 12 years of age Application: 1 capsule 2 times a day with meals. Course - 1 month Price- about 650 rubles for 60 pieces