You can get rid of the blues with the help of a professional psychologist or on your own, at home.

Since pathological mechanisms affect not only the emotional state of a person, but also adversely affect the work of all internal organs and systems, persons with severe disorders often require a course of medical treatment.

What is stress

Stress is the response of the human body to physical stress and negative emotional experiences.

After the occurrence of these negative factors, the endocrine glands begin to actively produce the hormone adrenaline. This allows a person to tune in to find an effective solution to a problem situation. Thus, there is a positive impact that makes it easy to resolve conflicts in a minimum of time.

If a person experiences constant stress, their useful function is lost and the body suffers from psychological and physical fatigue. If you do not use the methods recommended by the doctor to calm the nerves, then the organs of the immune and nervous, cardiovascular and hormonal, and digestive systems may suffer.

In domestic medicine, such conditions are briefly characterized by the term VSD. Vegeto-vascular dystonia involves damage to internal organs due to disorders of nervous regulation.

Causes of stress

When classifying the factors that caused the occurrence of severe stress, psychotherapists distinguish:

internal determinants. Fertile ground for overstrain is a specific (overly strict, religious) upbringing, unusual values and beliefs;
external determinants. Circumstances arise regardless of the will of a person (discomfort before menstruation or due to spring restructuring of the body, loss of work, death of a relative, divorce, separation from a girl or boyfriend, loneliness).

Stress symptoms

It is possible to establish the presence of disorders due to the excessive influence of stress by such behavioral manifestations as:

insomnia and drowsiness, restless sleep and frequent nightmares;
eating disorders, uncontrolled intake of junk food, a sharp decrease or gain in body weight;
a constant feeling of depression and irritation that occurs for no reason;
headache and chronic fatigue, lethargy and general weakness;
a decrease in the speed of the thought process and concentration of attention, a drop in working capacity;
distrust, lack of interest in others;
inability to relax, put aside routine affairs and problems;
melancholy and laziness, tearfulness and pessimism;
obsessive habits (frequent biting of the lips, pulling off nails, the desire to rip paper).

What is depression

Depression is usually called a mental disorder that entails a violation of mental functions, a decrease in the background of mood and an inability to feel joy. Patients acquire a pessimistic outlook on life, build mostly negative judgments.

In behavior, there is a strong lethargy and closeness. Self-esteem decreases, interest in ordinary daily activities is lost, thoughts of committing suicide arise.

The state is accompanied by a pronounced state of passion. A person who is in prolonged depression often tries to escape reality with the help of alcohol or large doses of psychotropic substances.

At-risk groups

According to the World Health Organization, about 5% of children under 10 years of age and 12-20% of adolescents are subject to pathological changes. People of both sexes suffer from depressive conditions. The number of patients with this diagnosis under medical supervision in adolescence ranges from 15 to 40%.

Postpartum depression often affects women who are pregnant for the first time in their lives. The overall prevalence of all types of psychotic disorder in men and women over 50 years is 34-55%.

Male and female depression occurs with the same frequency in the population. However, bouts of blues and apathy usually occur for different reasons. The greatest susceptibility to pathological states of the psyche are those with a suspicious character and a depressive personality, prone to frequent and detailed introspection.

Depression etiology

Depression occurs due to the influence of many adverse factors. Physiological and psychosocial factors can underlie the disease. Doctors associate a deterioration in human well-being with a deficiency of biogenic amines.

If the body lacks the necessary amount of serotonin, norepinephrine and dopamine for a long time, then there are signs of severe irritability and apathy, bad mood and deep depression, fear and anxiety.

The amount of necessary chemical compounds in the blood decreases as a result of some external circumstances, for example, prolonged stay in darkened rooms, typical for representatives of certain professions (miners, surveyors, ecologists). Lack of the hormone of joy is observed in residents of northern regions with long winters. Thus, endogenous depression can be called not only organic, but also seasonal affective disorder, which is exacerbated in autumn and winter.

Recently, depression is widespread among young people, which is the result of the side effects of drugs or narcotic substances. Iatrogenic, or pharmacogenic depression, is formed as a result of uncontrolled intake of levodopes, corticosteroids, benzodiazepines. A condition associated with constant strong nervous experiences can be completely cured after discontinuation of drugs and a course of detoxification.

There is such a thing as depression due to the abuse of sedatives or hypnotics. The depressed state occurs due to the regular use of alcoholic beverages of any strength (including "non-alcoholic"), cocaine, cannabinoids and heroin, psychostimulants and amphetamines. In this case, the clinical picture of a depressive disorder will be the result of persistent physical and mental dependence on a prohibited substance.

Causes of depression

Causes of depression in women

Severe forms of psychogenic pathologies occur in female patients due to:

genetic reasons (the presence of signs of any mental disorder in relatives);
biochemical factors (the action of hormonal drugs, the onset of menopause);
external circumstances (conflicts with loved ones, dissatisfaction with personal life, lack of material resources);
psychological determinants (low self-esteem, a tendency to self-delusion, dependence on the opinions of others, inability to adequately respond to stress and provocations).

Age factor

The causes of depression in women differ depending on the age of the patient. Girls going through puberty undergo drastic hormonal changes. Teenagers 11-13 years old are experiencing changes in appearance and personality problems. There is dissatisfaction with their own weight, deviations in eating behavior (anorexia and bulimia). A separate reason for the onset of chronic depression is sexual abuse by strangers, peers or relatives.

Upon reaching reproductive age (18-40 years), young women experience sudden mood swings. Their condition is often determined by the stage of the menstrual cycle. A girl may be worried about the absence of children due to the unsettled personal life or infertility. Severe depression is observed after an abortion. The greatest likelihood of developing neurotic pathologies exists among patients who are exposed to increased psychological stress, are distinguished by emotional lability.

In old age, women are worried about the deterioration of appearance and weakening of health, the loss of a spouse and alienation of children, lack of communication and loneliness.

Causes of Postpartum Depression

Postpartum depression occurs in about 15% of women who have had a pregnancy. The risk of becoming depressed increases under the influence of:

negative experience of a previous pregnancy associated with the low qualifications of the medical staff of the maternity hospital, severe pain and a long recovery period;
hereditary predisposition. If there were signs of psychological illness in the history of relatives, women often suffer from nervousness and irritability;
hormonal changes. When a fetus is carried, the level of estrogen and progesterone increases in the body. After childbirth, the plasma concentration of substances drops sharply. After about 3 days, the content of hormonal compounds in the blood returns to normal. The described abrupt changes cause a decrease in mood and a feeling of fatigue;
unrest. Experiences associated with the fate of the child and problems in the family, failed marriage, material or housing problems, entail sleep disturbance, a feeling of fatigue and physical overwork;
premature birth. Women often feel guilty about the inability to bear a child for the required period and consider themselves the cause of all diseases of a newborn baby;
early discharge from the hospital, lack of necessary knowledge and skills for caring for a baby;
violations of lactation and stagnation of milk, the inability to breastfeed the newborn;
negative changes in appearance associated with excess weight gain, the formation of stretch marks and a decrease in skin elasticity, deterioration in the quality of nails and teeth;
violations of sexual relations. There is a temporary need to stop sexual intercourse, the level of sexual desire decreases.

Causes of depression in men

Latent prolonged neuroses are often observed due to:

social reasons, for example, after being fired from work or losing a business, deteriorating financial situation, family quarrels and conflicts, divorce or retirement;
physiological abnormalities, including acute post-alcoholic conditions (hangover);
hormonal disruptions and a decrease in potency due to a natural decrease in testosterone levels, which occurs after reaching the age of 40 or occurs earlier in persons who regularly drink beer;
brain injuries, malignant and benign formations.

Depression symptoms

Signs of illness in women

Emotional manifestations include:

a feeling of despair, loss of the meaning of life;
depressed mood;
internal tension and a premonition of trouble;
unreasonable fears, exacerbation of various phobias;
chronic fatigue syndrome;
feelings of guilt and self-flagellation;
suicidal thoughts.

The physiological symptoms of depression are often cited as:

migraine;
drowsiness and insomnia;
increased fatigue;
weight gain associated with the habit of seizing stress;
gastrointestinal pathologies, refusal to eat and constipation;
loss of sexual attraction to the opposite sex;
body discomfort, heart and muscle pain;
a feeling of suffocation, coughing fits.

Postpartum Depression Symptoms

Constant jumps in the level of hormones in the body of a young mother provoke emotional instability. Signs of a nerve disorder can be identified by:

depressed state. Aggravation is often observed in the morning and evening hours;
increased emotional sensitivity and growing irritability, unreasonable attacks of aggression;
feelings of guilt. A woman cannot live peacefully after giving birth due to the fact that she has lost her former attractiveness or the child has been found to have severe congenital defects;
memory lapses, inability to concentrate, distraction of attention, sluggishness and lethargy;
excessive concern for the health of the baby, frequent visits to the pediatrician and other pediatric doctors;
inability to enjoy joyful moments, loss of sense of humor;
frequent complaints about their own health, an obsessive search for signs of fatal diseases;
feeling of dislike for the baby. Some mothers believe that the newborn was changed or confused in the hospital.

Symptoms of depression in men

Depression in men proceeds with some peculiarities, patients often have:

slow speech rate and detachment;
significant fluctuations in weight;
desire to get away from reality by drinking or taking drugs;
neck and back pain;
incontinence in relation to the people around;
intimate problems (erectile dysfunction);
suicidal intentions.

Treatment

Medication

When contacting the clinic, patients who want to cope with a lingering disorder are prescribed medication and psychotherapy sessions. A comprehensive introduction is considered a progressive method of dealing with depression:

antidepressants (minoamine oxidase inhibitors, lithium salt). Medicines are taken within 4-6 months;
antipsychotics (chlorpromazine, zyprex). Tablets are selected depending on contraindications and identified side effects;
nootropics (glycine, quattrex);
tranquilizers (phenibut, phenazepam). They have anxiolytic and anticonvulsant effects;
sedatives (valemidine). Normalize the work of the nerve centers and relieve excessive irritability, accelerate the process of falling asleep;
vitamins of group B and D, calcium and magnesium.

Treating depression at home

How to quickly and easily get rid of the effects of stress and depression without medication? Before you start treatment yourself with the help of folk remedies, you need to be examined at the clinic. Based on the results of the tests, the doctor will recommend safe methods that can be used at home.

In books on traditional medicine and on forums on the Internet, you can find many positive reviews about such herbal remedies as:

decoction of St. John's wort;
collection from chamomile root and hops;
lemon balm root and motherwort;
ivan tea and peppermint;
valerian root;
Chinese ginseng and lemongrass;
myrtle and passionflower;
freshly squeezed carrot juice.

Psychological help

Relatives and loved ones of the patient can help him cure depression on their own. Many psychologists (David Allen, Andrey Kurpatov, Sergey Perov, Nikolay Kozlov) in their video lessons talk about the beneficial effects of collective psychotherapy.

The ability to independently get rid of nervousness develops after a thorough analysis of the situation and a confidential conversation with loved ones. Relatives can help a person avoid bad thoughts and prevent suicide.

Experts note the positive influence of the Orthodox religion. Prayer allows people to achieve inner balance and calm their nerves.

Sport helps to improve physical fitness and increase the concentration of the hormone of joy.

What should a woman do on maternity leave to overcome chronic depression forever? The advice of psychotherapists boils down to:

increasing self-esteem by working on appearance, intellectual improvement;
studying the rules of communication with a child;
receiving help from her husband, who must be a full-fledged participant in the educational process;

The information is given for informational purposes only. The use of any technique should be started after consulting a doctor.

Under stress, psychologically grounded personal or psychosomatic changes occur that pass by themselves without medical intervention. A conversation with a loved one, a change of environment, a mug of hot tea in a friendly company, a relaxing bath or having sex with a loved one will help relieve "tension". You can consult with a specialist - psychologist following the link in our group In contact with.

"Severe" stress can contribute to excessive stress on the protective (adaptive) capabilities of the body and, in the presence of aggravating factors, act adversely on the body. In the modern world, the impact of stressors does not occur alone, more often, one type of impact is replaced by another alternately, i.e. there is an imposition of stress and therefore frequent overexertion is especially destructive.

There is no drug that would relieve the effects of stress and post-stress disorders by 100%. alleviates some of the traumatic symptoms, but it is not effective for psychological symptoms. Pharmacotherapy facilitates the introduction of patients into the psychotherapeutic process - individual or group psychotherapy.

In this article, you will find 17 effective ways to relieve stress, thanks to these simple tips, learn how to manage stress, as well as get rid of other health problems. You can also read about how to become a more stress-resistant person in

1. Hobbies

One of the most effective methods of getting rid of this state, which helps to distract from sad thoughts, is mastering a new hobby. While you are learning a new activity, negative thoughts will leave you during the training.

Handcrafted creative work has been shown to promote relaxation and stress management.

2. Combing hair

Another good proven method is to comb your hair for 10-15 minutes. This procedure relaxes the muscles and “accelerates” the blood. It is especially suitable for those who are constantly at the computer.

3. Dancing

It is necessary to dance often to relieve tension. Be sure to dance, even at home, or you can visit any nightclub to completely relax to the rhythmic music! Dance moves are great stress relievers. Moreover, dancing is easier than exhausting workouts in a fitness club.

4. Exercise with animals

Exercise with pets has been shown to help reduce anxiety and stress, according to numerous studies. Moreover, it has been proven that those who have pets are more likely to tolerate this psychological trauma and recover more quickly from stress. Even aquarium fish have a therapeutic effect.

5. Eat something sweet

Ice cream or other sweet food can serve as anti-stress doping. These foods act like antidepressants. If you are not a fan of sweets, eat fish that is loaded with omega-3 amino acids. This product also relieves stress.

6. Aromatherapy

It will help to overcome stress and a strong, pleasant smell, because aromas are strongly associated with emotional memory. Keep a perfume with you, the smell of which you associate with happy moments and from which you are delighted. Use your favorite perfume and get positive emotions.

7. Acupressure massage

Massaging the points under the nose, between the eyebrows, on the chin and in the center of the palm will restore strength and help conserve energy. Massage these areas for at least 30 seconds.

8. Get your thoughts in order

To put your thoughts in order, you need to stay alone for a while and just indulge in thoughts. To your favorite melody, while enjoying a delicious treat, just relax and think about what you would like the most. You can even write your wishes on paper.

Having outlined an approximate plan, you will be able to outline your further actions.

9. Cleaning

Cleaning the apartment and simply putting things in their places has a beneficial effect on the brain and helps to order thoughts. By doing these simple manipulations, you will be able to concentrate. And the brought order in the closets and on the shelves will give a psychological effect - unconsciously, this order will be transferred to thoughts.

10. Hiking

Although walking on foot gives some stress, it also clears the mind, freeing the head from heavy thoughts. Thanks to walking, the level of the hormone of happiness - endorphin - rises in the body.

Walking will fill you with positive energy, which is so lacking in stressful conditions. And while walking, something will definitely make you smile.

11. Rubbing the palms

To relieve nervous tension, it is enough to rub your palms together or your ears. Rub them until they are hot. Thus, you will focus and cheer up.

12. Wave your hands

Treatments such as swimming and massage are very helpful. Since stress is manifested by muscle squeezing, they lose their elasticity and you may experience back pain as well as headaches. Simple relaxation exercises can be done at home or in the workplace. Just do rotations with your arms and legs, bend your hands in different directions.

13. Wash away stress in the shower

Take a shower for 15 minutes and feel a surge of energy and get a boost of vivacity. Negative thoughts will leave you under the influence of warm jets of water and massage of the head and shoulders, and after a while, relief will come.

14. Tea with hibiscus

The Hibiscus Hour helps to liquefy radicals that cause stress and anxiety. Therefore, such a drink is very useful to drink when

15. Coloring pictures

Coloring pictures is another effective way to deal with stress. According to psychologists, engaging in this type of creativity for at least five minutes, stress passes faster, and besides that, you will get aesthetic pleasure.

16. Walking stairs

It takes 30 seconds to run up the stairs to overcome stress. Running up and down will oxygenate the parts of the brain that are responsible for emotional stress.

17. Moving objects

According to oriental practices, just by moving any 27 items in the apartment, you will relax, disconnect from problems and find a way to eliminate a stressful situation. Thanks to these manipulations, space is freed up for energy, and you can switch from your problems to something else and just relax emotionally.

From which sometimes we want to leave everything and run as far as possible. We have a desire to find a safe haven in which we could reliably hide from all adversity and relieve nervous tension. What is the best way to deal with these negative emotions that are dangerous to our health?

Today we will introduce you to 7 simple tips to help you in a stressful situation. These tips will be of great help to you in difficult times. Read on!

How to relax your body and soul

Remember that the following tips can be effective as a starting point, but if you don't notice an improvement in your mood and stress continues to affect your daily life, it is best seek professional help from a psychologist.

1. My home is my castle

For you to understand what will be discussed, we would like to give a simple example. Imagine that you are at work, the situation is tense, and every minute there are more and more new orders from the management, noise, conversations of colleagues, with some of whom you do not add up.

And if, in addition to this, you recently had to go through a quarrel with a partner or children are waiting for you at home who need to be taken to class. How to calm down in such a situation? How to relax and relieve nervous tension, let it be only for how many minutes?

Imagine an empty room in your own palace of peace and tranquility, where you can hide from the outside world at any time. There is noise and bustle behind the door, but you are safely hidden in your palace. Nothing can disturb your privacy. You can sit down and ponder all your problems without rushing or worrying. Nobody is putting pressure on you here.

2. White wall

This exercise is not difficult at all, but very effective. Each of us had to go through a situation when problems accumulated like a snowball, and we were overwhelmed with anxiety, fear and nervous tension. In this case dark thoughts begin to overwhelm us, we feel paralyzed.

When you find yourself in a similar situation again, try to stop the flow of dark thoughts, shielding yourself from them with an imaginary white wall... White will soothe anxiety and give you back your peace of mind.

Try this tip in practice! Do not give in to these obsessive thoughts, use the image of a white wall to shield yourself from negative energy.

3. Correct breathing will help relieve nervous tension.

Stress and anxiety speed up the rhythm of our breathing. We stop breathing deeply, which forces our heart to work faster. Because of this, sooner or later muscle tension arises, appear.

When this happens, pay attention to your breathing. Place your hand on your stomach and inhale deeply. You will notice how your abdominal muscles tighten and your ribcage expands.

After inhaling, hold your breath for a few seconds and begin to gradually exhale air from your lungs. You will soon notice that it has become easier for you. Correct breathing helps calm the nerves and relax.

4. Write

Another simple and effective recommendation is to always carry a small diary or a cute notebook with you. They will become your attentive listeners in difficult times. You can throw out all the accumulated emotions, anxiety, sadness on paper.

Do not hold your fears and anxieties, do not try to hide them deeper. Try to express these emotions in a letter. Then you can tear or burn these sheets if you want.

When we write and express accumulated thoughts, relief soon comes. Try journaling. In it you can write about what bothers you, your most secret thoughts and dreams will be reflected in the diary.

Over time, the diary will become your best friend and become an attentive listener.

5. A little sun and walking on the grass

If you feel like you can't deal with the influx of anxious thoughts, you are overwhelmed with anxiety and stress, and your nerves are at the limit, go out for a walk to your favorite park or forest, go to the mountains ...

Feel the rays of the sun caress your face, enjoy the peace and tranquility that nature is filled with. Sometimes we forget that we are her creation. A stay outside the city allows you to return to our roots and feel harmony with the world around us.

We assure you that this recommendation allows you to achieve an excellent result. will calm you down and restore peace in your soul.

6. Find a good listener

When we manage to shed the burden from the soul, we begin to think rationally and find a solution to our problems.

7. Take care of your personal space

Each of us has our own personal space, a world in which we can be ourselves. Someone needs to turn on their favorite music and close their eyes for this. Someone finds harmony in dance, painting, knitting.

It doesn't matter what kind of occupation it will be. The main thing - have one that can calm our worries, which makes it possible to feel yourself and relieve nervous tension.

In conclusion, I would like to emphasize that it is very important to know which advice is best for you. Which helps you relax.

Since each of us is unique and individual, each person needs a special approach. That's why we recommend trying each of these tips and you will soon see which one is best for you.

Remember to prioritize your life, do not get lost in the affairs and concerns of other people, forgetting about your own needs. Respect and value yourself, your inner peace and freedom. Don't forget this!

Today we are going to talk about how to get rid of stress in natural ways.

Studies have shown that stress causes numerous health problems, weakens the immune system, and increases the likelihood of cancer. (1 )

Today, this is a real scourge of modern society. For example, in the United States, 70% of the adult population experiences stress or anxiety on a daily basis.

When under stress, a person does not feel happy and calm. A feeling of constant struggle and anxiety is created. As if you are spinning "like a squirrel in a wheel" and life passes by. Being confused about their problems further exacerbates the situation and creates a vicious circle.

In this article, you will learn why you shouldn't look for "magic pills" and a cure for stress, and what you need to do to be more calm and stress-resistant.

Why shouldn't you drink and eat stress?

Often during times of stress, we are drawn to something harmful: sweets, fast food, alcohol, or even drugs.

By trying to relax in this way, we greatly increase the risk of developing an addiction to what we consume. It has been proven that alcoholics are more likely to be those who wash down stress and difficulties in life.

The more often we do this, the more habit and dependence on this substance is formed as a lifeline. As a result, dealing with stress without the object of addiction becomes more and more difficult. Eating stress with harmful foods, a person loses health and gains extra pounds. Using alcohol, drugs or even some kind of medicine, drug addiction appears.

Remember: the greater the emotional connection with the harmful product, the faster and stronger the addiction is developed. Therefore, no substance is suitable for strategic stress management.

1. Move more

This may sound a bit controversial, but controlled physical stress can help combat mental stress.

Physical activity is known to stimulate the production of endorphins and normalize cortisol levels. All this helps not only reduce stress levels, but also improve mood.

For example, studies show that exercise can help reduce stress, relieve chronic fatigue, reduce symptoms of depression, and improve brain function. (, 3)

Any physical activity is suitable, the main thing is that you personally like it and be regular.

This can be: running, playing sports, gymnastics, yoga, walking, hiking, swimming, etc.

2. Get enough sleep

Improving sleep quality helps in reducing stress, improving memory, alertness and mood. (4 )

American scientists believe that most Americans would be happier and healthier if they slept 60-90 minutes more than they do now. (5 )

During sleep, the nervous and hormonal systems are restored, the correct functioning of which is critically important in the fight against stress.

Most people need 7-9 hours of uninterrupted sleep every day. A shorter or, conversely, a longer duration can give us a feeling of fatigue and drowsiness.
It is important to follow the regimen every day. Even on weekends;
Don't rely on sleep on the weekend. Get rid of the habit of sleeping 4-6 hours on weekdays and 10-12 hours on weekends. This is bad for sleep quality and overall health.

3. Get a massage

Research confirms the effectiveness of massage in reducing stress. (6)

How to relieve stress with massage? If it is not possible to visit massage parlors and ask other people, you can do the massage yourself. Massage your neck, arms, legs, and face. During the procedure, try not to think about anything. Concentrate on sensations, feel what your body needs. This will give an additional psychological effect.

4. Aromatherapy as stress relief

The use of natural scents helps to relax and calm down. They also reduce anxiety and improve sleep quality, according to research. (7, 8, 9, 10)

For these purposes, natural essential oils are perfect, which can be added to aroma lamps or diffusers.

All essential oils have different properties, but when it comes to stress, try lavender, vetiver, bergamot, sandalwood, rose, geranium and incense.

These oils can also be used for massage or simply rubbing into the skin.

5. Apply supplements and herbs. Natural remedies for stress

Melissa

A relative of mint that has anti-anxiety effects. (eleven )

Green tea

Contains active substances, antioxidants and the amino acid L-theanine to help fight stress and depression. (12 )

However, you should not abuse it, as, among other things, it contains caffeine, which, in large doses, can further stimulate the nervous system and stress.

Ashwagandha

Or Indian ginseng. In Ayurvedic medicine, it is used to combat stress and anxiety. (13 )

Omega 3

One study found a 20% reduction in anxiety with omega 3 supplements. (14)

Chamomile tea

Used to calm and relax. The study found positive effects on sleep and digestion. (15 )

Lavender

One study found that when inhaled, the scent of lavender is relaxing and sedative. But lavender can not only be used as aromatherapy, but also added to tea. (16 )

Passionflower (Passionflower)

Also known as passion flower. Can be used as tea. One study found that passionflower may be as effective as drugs in treating anxiety disorders. (17)

Valerian

Can be used for anxiety and insomnia, but not more than 30 days in a row. (eighteen )

Keep in mind that the effectiveness of supplements can vary greatly from person to person and from condition to condition, so don't assume that any stress supplement will help you. Also remember that any substance, even herbal, may have side effects and contraindications. Therefore, before using, consult your doctor.

6. Read

Reading is a great way to deal with stress. It helps to calm your mind and take a break from everyday worries.

According to scientists at the University of Sussex, even 6 minutes of reading can reduce stress levels by 68%. (19 )

What kind of literature you read also plays an important role. Obviously, reading news or professional literature has less effect than entertainment and fiction. It is important that your consciousness, albeit for a short time, be carried away to another world. And for this, fiction is best suited.

7. Be optimistic

It is important to understand that it is not the problems themselves that create stress for us, but our attitude towards them.

Psychologists have found that pessimists and optimists have approximately the same problems, but the latter cope with them better. This is precisely because optimists try to look for the positive in everything and focus less on problems and negative aspects.

Learning to shift focus and look for victories in defeats can significantly increase your resistance to stress.

8. Master breathing practices

Our breathing quickens during times of stress. For the brain, this is a signal of danger, so it increases the production of adrenaline, which further increases stress and prevents us from calm down.

By controlling and slowing down our breathing, we can help the brain and nervous system to calm down a little.

You've probably already heard what it means to breathe with your belly. It is deep diaphragmatic breathing that allows full circulation of oxygen to the lungs. This breathing helps to stabilize the heartbeat and blood pressure. (20, 21)

In times of intense stress, take a comfortable position, close your eyes and breathe as slowly and deeply as possible. Try not to think about anything and concentrate completely on the process.

These breathing and mindfulness techniques, according to research, help not only reduce stress and anxiety, but also improve overall well-being, mood, concentration and sleep quality. (22, 23, 24)

9. Be organized

Not knowing how to plan and manage your time creates unnecessary stress. Such a person has constant chaos in his head, he does not remember what and when it was necessary to do and how to do everything.

The first thing to do in such a situation is to start a weekly or start using some application.

Enter all your personal and work affairs, appointments and reminders into it. This will allow you to better understand what exactly you need to do today and what tomorrow. Plus, there will not be a constant feeling that you are not doing enough or might have forgotten something important.

Also, the order in your home and on the desktop also affects the level of stress. Strive for minimalism. Get rid of old and unnecessary things, objects and souvenirs. Making your workplace as simple and comfortable as possible is good stress prevention.

10. Learn to say "No"

Don't take too much on yourself. The more commitments you have, the higher your stress levels.

Usually there are many obligations for those people who do not know how to say "No". Trying to please everyone and be good, we only make ourselves worse.

Learn to refuse politely if you feel that the request is weighing on you. In order not to offend the person, explain your refusal or offer an alternative option or another time.

11. Make time for your hobbies

Nothing reduces stress better than your favorite hobbies and hobbies. Completely immersed in a pleasant process, you can forget about everything and give your brain a break from problems.

We often feel sorry for wasting time on hobbies precisely because of the lack of time. However, stress makes us less efficient, so spending time on a hobby will return it in the form of increased efficiency and good mood.

12. Understand your surroundings

It has been proven that the less social and friendly ties a person has, the greater the risk of depression and anxiety. (25)

But not all relationships are good for us.

Pay attention to the emotions that arise from communicating with specific people.

Out of necessity or habit, we sometimes communicate with those who cause us negative emotions and stress. Communication with such people should be reviewed or minimized. You don't have to be a cesspool where all negativity and complaints pour out.

And, on the contrary, communicate more often with those people who give you positive emotions and optimism. They support and motivate you. No wonder they say that "the environment is responsible for 50% of our success."

Close family relationships are of particular importance. Is your partner helping you to be happier and calmer, or is it a source of additional stress?

It is important here not to confuse cause and effect. It’s one thing if, for example, your husband is an alcoholic or beats you, and it’s another if you are simply annoyed about every occasion and blame your spouse for all your sins. In the second case, perhaps you yourself are the cause of your stress? Always be honest with yourself.

13. Make friends with your oxytocin

Warm relationships with family and friends stimulate the production of the hormone oxytocin, which has an anti-stress effect. (26)

Even more oxytocin is released during pleasant body contact. Therefore, never give up touching, stroking, hugging and sex. (27, 28)

Even chimpanzees, who often hug their relatives under stress, know this. (29)

Continuing the topic of animals, it is noteworthy that even playing with pets increases oxytocin in humans. (thirty )

And watching aquarium fish in itself relieves tension and stress.

13. Keep a diary

It has been scientifically proven that journaling, even 20 minutes a day, can help people improve many aspects of their lives. And not only reduce stress levels, but also boost immunity.

In addition, journaling will help you better understand yourself, your emotions, and your inner motives. (31)

An even greater effect can be achieved by focusing more often on positive things and gratitude in your diary.

Even if you write about what worries and angers you, try at the end in a separate block to find something positive in this situation and thank you for the good that is in your life today.

This will help you shift your focus towards the positive in your daily life as well.

14. Listen to soothing music

Listening to soft music has a good anti-stress effect and improves sleep quality. (32, 33)

It helps to lower heart rate and blood pressure, as well as the production of stress hormones.

Scientists also speak about the positive effect of music on the psyche.

One study found that just 20 minutes of concert performance improved well-being by 21%. This indicator is an order of magnitude higher than, for example, yoga classes or a walk with a dog.

Also, self-esteem and feelings of closeness to other people increase by 25%. And mental stimulation is increased by 75%.

Regular concert attendance increases happiness, self-esteem, productivity, and self-satisfaction.

15. Observe the regime of work and rest

It is well known to psychotherapists that workaholics are more prone to stress.

Constant mental stress greatly depletes the nervous system. And if you do not allow her to recover in time, then stress, nervousness and irritability will appear.

There is a popular saying: "Whoever does not rest at will, will rest under duress" (meaning a hospital bed). You should not bring yourself to such a state. In addition, lack of rest greatly reduces efficiency and performance. Therefore, if your task is to do more, then you just need to rest.

And it's not just about weekends and vacations here. Even during the day, you should definitely take breaks and be completely distracted from work.

The ideal break is for a walk outside or moderate physical activity.

Also remember the rule: every working hour should have 15 minutes of rest. This is in addition to the hour break in the middle of the day. To make it easier to follow this rule, install the Pomodoro application on your smartphone, which will notify you about the beginning of a rest and a work session.

16. Cut out caffeine and stimulants

Abuse of coffee, tea, energy drinks and other stimulants of the nervous system causes sleep problems and puts a lot of stress on the nervous system. All this ultimately increases the level of stress in our lives.

And finally ...

Hopefully these 16 guidelines have given you an understanding of how to get rid of stress. The main points: observe the regime of work and rest, relax more and change your attitude towards stress factors. Especially if they cannot be avoided or changed. This is the foundation of stress management that will yield good results in the long term.

However, remember that often low stress resistance - can be the result of hormonal disorders and lack of vitality. And if you want to seriously "pump" your hormones and increase your energy level, I recommend you. In it, I will tell you exactly what steps you need to take right today to get a quick effect.

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Why is it sometimes better to say no

Many have watched the movie "Always say yes", almost everyone has heard the saying: "it is better to do and regret than not to do and regret", but there are things in life that you need to categorically refuse, and we will tell about them in this article.