Which will help relieve stress. Exercises for relaxation and relieving emotional and muscle tension

In our difficult time, the diagnosis of "stress" will not surprise anyone. Nerve problems are experienced by the entire population, young and old. Often the cause is banal fatigue, congestion with routine chores. Do not underestimate the danger of diseases of the nervous system and start the situation. Recovery is in your hands.

Exercises to relieve stress and tension

Psychiatrists have developed special techniques for relieving stress and dealing with it, which can be used at home, guided by the recommendations of a professional. If it is not yet possible to eliminate the cause of the development of a nervous experience, it is worth trying to calm the damaged nervous system. So, what kind of stress relief techniques exist, and does the implementation of a certain complex really calm?

A set of anti-stress exercises

To relieve emotional stress, specialists have developed a whole range of exercises. This program of relaxation techniques from stress is aimed at calming down through the psycho-physiological relaxation of the body. Exercises by influencing certain organs allow you to remove the tension accumulated by the body and spirit, to cope with stress in general.

1. Belly breathing. Proper breathing for calm is the first step to success. Try to inhale and exhale through the stomach, and not with the lungs, then rounding it, then “blowing off” and pulling it in. To regulate movements, place your hands on your navel. The duration of the procedure is 5 minutes.
2. Slow breathing. One of the easiest physical exercises to relieve stress and tension. Inhale deeply for 4 seconds, then hold your breath for the same period. Repeat in turn for 5 minutes, completely relaxing for the duration of psycho-gymnastics.
3. Eskimo. Stand up straight with your feet shoulder-width apart. Tighten your body by stretching up. In this position, linger until you get used to the state of tension and get tired of it. Try to feel frozen. And then imagine that the sun is hanging over you, and you are slowly melting under its rays. Gradually relax your hands, shoulders, neck, face, the last will be the legs. Maintain proper breathing.
4. Sea coast. Sitting comfortably on the sofa, imagine that you are sitting on the beach. You are blown by a light breeze, the sun is shining from the sky, and you are basking in its rays. Drop all problems, don't think about anything. Finish when you feel relaxed.
5. Seven candles. This routine includes elements of gymnastics and visualization (anti-stress gymnastics is known to be very helpful). Imagine that seven candles are lit in front of you, which must be blown out in turn. After visualizing, slowly do this with each one in turn, imagining everything in great detail. "Blowing out" all seven luminaries, plunge into darkness and give your head a break from obsessive thoughts.
6. "Everything will work out." This method will help you focus on the problem and solve it. Think through the actions step by step, concentrating on the feeling that arises after each “step” taken. Remember your theoretical plan and put it into practice.
7. Picture. Try to depict on a landscape sheet a situation that worries you so much. Draw not only faces and objects, but also emotions: drawing will help relieve tension. On the back of the paper, write a few phrases describing the general state of affairs or your own feelings and feelings about this. Tear or burn the paper, getting rid of the problem.
8. "Squeezed lemon". Take the lotus position or any other position that is comfortable for you, sitting on the couch or on the floor. Imagine that you are squeezing a lemon in one of your hands. Tighten up and show effort, "squeezing" the juice out of it. Then “transfer” the fruit to the other hand, pressing it to the end.
9. Scale. The exercise is useful for those people who are fixated on a rather insignificant problem and are aware of this fact. But there is nothing they can do about their anxiety. Close your eyes and imagine that you are in a house that is located in the middle of a long street. The street belongs to the district, the district belongs to the city, that one belongs to the country, the country belongs to the mainland. Next comes the planet, the universe. Feel the magnitude of the world and understand how insignificant the scale of your problem is.
10. Swing. Sit on a flat surface and clasp your knees with your hands, bringing them closer to your face. Round your back. Swing from side to side, as if on waves. Such gymnastics for relieving stress through slow movements will set you up in a peaceful way.

Stress relief exercises and games

Well relieve nervous fatigue individual and group classes, conducted in a playful way. Getting involved, a person focuses on the rules and forgets about what disturbs his soul.

Camel caravan

Take a comfortable position for you and close your eyes. You are in the desert, the hot sun is shining over your head. Its rays have a soporific effect on you. A caravan of camels moves slowly across the sand, the animals shaking their heads rhythmically. You climb one of them and set off with the caravan. The monotonous desert landscape, warm sand and unhurried movement of camels immerse you in a state of nirvana. You do not think about anything, all problems and worries are left outside the world of sands. Warmth envelops your body from head to toe, then fills your soul. Spend as much time among the sands as you need for complete relaxation.

Pyramid

The game is designed to get rid of negative emotions by parsing them "on the shelves" and realizing that they are completely solvable. Buy two children's pyramids in the store, divide the cones for stringing into "positive" and "negative". First, fill out the form for your feelings of oppression, trying to understand what caused each of them and whether the problem is so serious. Be aware with each strung ring of the fact that excitement will not help the cause, and nerve cells are not restored. Then, freeing your mind from negative thoughts, get down to more pleasant work - focus on what pleases your soul. Let the feeling of happiness completely absorb you for this period. You must understand that for the sake of these moments of happiness it is worth living.

faces

This game will help you or your child get rid of a bad mood and tune in a positive way. A great option would be to conduct a group class - exercises to relieve stress. Make funny faces at each other or in front of the mirror, show your tongues, take pictures. Such simple actions can cheer up a person and save him from the blues.

Funny faces will cheer up and drive away a bad mood

Meditations to calm the nerves

The oldest practice for relieving nervous tension, widely used and recommended by psychologists around the world, is meditation. This technique is an excellent alternative to medicines: having mastered it to perfection, you will lose dependence on drugs and become immune to the influence of external stimuli. Why meditation is useful, and what effect it has on the body and spirit of a person:

• expanding the boundaries of consciousness and perception;
• peace of mind;
• abstraction from exciting issues;
• acquisition of endurance and peace of mind.

yoga meditation for stress

The reception is good because you will eventually be able to meditate anywhere, even in crowded places. True, such external independence is not acquired immediately, it is recommended to start with lessons alone.

It is not necessary to take the Lotus position. Sit where you feel comfortable. Relax, breathe deeply and regularly. You can turn on music for relaxation. Count your inhales and exhales and repeat the mantra to yourself or aloud.

By practicing meditation daily, after a short amount of time, you will feel how much more stable and stronger your spirit has become.

Conclusion

Stress is part of our mental state. Sometimes it serves as an impetus for decisive action and gives impetus forward. Our job is not to let the negative emotions coming from him flood our consciousness and morally destroy it.

Take care of your health from unnecessary worries to avoid psychological consequences.

Usually, when we are upset, we begin to hold our breath. Releasing the breath is one of the main ways to get out of the head.

Put aside all the problems that bother you. You can return to them whenever you wish, but there is no harm in giving yourself a break. Breathe slowly, calmly and deeply for three minutes. You can even close your eyes if you like. If you like, count to five as you inhale and to seven as you exhale. (Spending more time on the exhalation creates a gentle, calming effect.) Imagine that as you enjoy this deep, leisurely breathing, all your worries and anxieties disappear.

Respite is a relaxation technique. But at the same time, it can also work as a means of diverting attention, diverting thoughts from our problems for at least a few minutes.

1. Simple statements.

Repeating short, simple affirmations can help you deal with emotional stress. Here are some examples:

• Now I feel better.
• I can completely relax and then quickly get ready.
• I can control my inner feelings.
• I can handle stress any time I want.
• Life is too short to waste it on all sorts of worries.
• No matter what happens, I will try to do my best to avoid stress.
• Inwardly, I feel that everything will be all right.

Try to come up with your own wording. Keep them short and positive; Avoid negative words like "no" and "can't." Repetition is very important. Repeat your affirmations out loud several times a day or write them down on paper.

1. Magic word.

Interrupts the automatic flow of thoughts with a soothing word or phrase.

Choose simple words like: peace, rest, tranquility, calm down, balanced. Instead of words, you can count: 1001, 1002, etc., or use phrases like: "deep and even deeper relaxation". Let the thoughts run through your head, don't let them take over you. Close your eyes and focus. Repeat a word, phrase, or count to yourself for 60 seconds. Breathe slowly and deeply.

1. Relief at 12 points.

Do the following exercises several times a day. (Always keep your physical limits in mind.) Start by rolling your eyes gently, twice in one direction and then twice in the other. Fix your attention on a distant object, and then switch your attention to an object located nearby. Frown, straining the muscles around the eyes, and then relax. After that, take care of your jaw and yawn widely several times. Relax your neck by first shaking your head and then twisting it from side to side. Raise your shoulders to the level of your ears and slowly lower them. Relax your wrists and move them. Clench and unclench your fists, relaxing your hands. Now turn to the torso. Take three deep breaths. Then gently bend your spine back and forth and from side to side. Tighten and relax your buttocks and then your calves. Roll your feet to relax your ankles. Squeeze your toes in such a way that the feet curve up, repeat three times. (If you find it difficult to move your whole body, you can try to moderately tense and relax each part of the body separately.)

1. Self-massage.

Even during a busy day, you can always find time for mini recreation and relax. You can lightly massage certain points of the body. Do not press too hard, you can close your eyes. Here are some of these points:

• Between the eyebrows: Rub this area in slow, circular motions.
• Back of neck: Gently squeeze several times with one hand.
• Jaw: Rub on both sides where the back teeth end.
• Shoulders: Massage the top of your shoulders with all five fingers.
• Feet: Rub aching feet.

A more penetrating version of self-massage consists in simultaneously stroking the tense muscle with the hand and imagining the heat emanating from the hand and penetrating into the tense area. The most effective, energetic approach is to lightly spank yourself from head to toe. It relaxes and gives a certain boost of energy.

1. Breathing to the count of 7-11.

Helps to relieve strong physical tension without leaving a stressful situation.

Breathe very slowly and deeply, and so that the entire breathing cycle takes about 20 seconds. You may feel uncomfortable at first. But you don't have to stress. Count to 7 on the inhale and 11 on the exhale.

The need to stretch the breath so much requires full concentration. A deep breath softens the tension that inevitably appears in the intercostal muscles. Extended exhalation relaxes the stomach. If you feel a little dizzy the first time you try this method, next time shorten the full cycle and breathe less deeply.

1. Warm up.

Some people find it easier to release tension while moving than when they are at rest.

Try expressing your feelings in physical exercise, doing gymnastics or aerobics, dancing, or wrestling with an imaginary opponent. Even a short active action (for example, a few squats) will lift your tone and change your mood. Effective brisk walking, running. At the same time, of course, take care not to overwork.

1. Questions to yourself.

Neutralizes means blocking the feeling of happiness by creating new perspectives in situations of pressure.

When you suspect that you are exaggerating a problem, ask yourself the following questions:

• Is this really the Big Deal?
• Is anything really important to you at risk right now?
• Is it really worse than what it was before?
• Will it seem as important to you two weeks from now?
• Is it worth it to be so worried?
• Is it worth dying for?
• What is the worst thing that can happen and can I deal with it?

1. Distraction.

Distraction is a form of positive distraction that blocks out stressful thoughts and feelings.

Concentrate your attention on some neutral object for a few minutes. Below are four possibilities:

• Write down 10 items or things that you dream about. These may not necessarily be important things, just things that give you pleasure, such as a home holiday.
• Slowly count objects that are emotionally neutral: leaves on a flower, spots on a square of tiles, letters on a printed page, etc.
• Train your memory by remembering 20 things you did yesterday.
• Take two minutes to list the qualities you like about yourself and give examples of each.

1. Self-perception.

Stop for a moment and think about what you should like yourself too. Say out loud or think to yourself: "I take care of myself, my well-being is very important to me. I want to support myself and do my best. I want a really good life for myself. I am always on my side". The feeling of self-support will increase if you hug yourself or simply clasp your hands, as if reinforcing these words of approval.

1. your valuable qualities.

Opposes the inherent tendency to criticize oneself, reinforces belief in oneself with specific, positive statements.

Make a list of your, of course, valuable qualities. You can add any of the following items to it:

• I take care of my family.
• I am a good friend.
• I have achieved something in life. I help people.
• I want to succeed
• I admit my mistakes.
• I try to be intelligent.
• I try not to make more mistakes than I did before.
• I'm pretty attractive.
• I am talented in some areas.
• I try to live in moral purity and be kind to people.
• I began to understand myself better.

Write this list on a piece of paper and carry it with you at all times. When you feel overwhelmed, take it out and focus on your strengths. Give examples of your positive behavior. It is even better to say them out loud or write them down. All this will greatly increase your self-confidence.

1. Non-resistance.

If a person or a particular situation irritates you, try to think of it as a source of unpleasant energy. This negative energy affects your senses in the same way that a loud sound affects your ears. Then imagine that you have become invulnerable: imagine a shield in front of you, from which the energy that hurts you "bounces off". Or that you "lost" it, that it passed through you completely painlessly, like cosmic rays constantly penetrating our body. And if someone says unpleasant things to you, criticizes, imagine that negative words "fly" over your head without even touching you.

Stress is an inevitable part of life, and it is extremely important to be able to control your stress because it can lead to potentially serious physical and mental health problems. Relaxation techniques are a great way to deal with stress.

However, when faced with high demands and day-to-day responsibilities for relaxation tasks and techniques, one often backs down. This is because many people do not understand the full benefits that come from using these methods regularly.

Relaxation techniques play a key role in reducing stress symptoms by slowing heart and breathing rates, lowering blood pressure, increasing blood flow to major muscles, reducing stress hormone activity, easing muscle tension, elevating mood, improving concentration, alleviating fatigue, and reducing anger and frustration. .

Basically, relaxation techniques help in refocusing your attention on something calming and increasing awareness of your body. It helps push thoughts of stress out of your head. In addition, I would like to emphasize that these methods help you improve your health.

While using relaxation techniques to reduce stress, you should also practice other positive coping techniques, including positive thinking, managing your time, exercising, getting enough sleep, eating the right foods, and getting help from family and friends.

10 Simple Relaxation Techniques to Reduce Stress

1. Guided Rendering

Visualization and imagery, also known as imagination management, is an effective method for reducing stress. These methods involve the systematic practice of creating a detailed mental image in your mind of an attractive, calm setting or environment.

This serves as a distraction element to redirect your attention away from what is causing stress to an alternative focus.

Visualization even affects many cognitive processes in the brain, including motor control, attention, perception, planning, and memory. It also boosts motivation and boosts self-confidence, which is very important for stress reduction.

In 2012, a study on complementary therapies in clinical practice found that visualization helps reduce perceptions of stress and reduce dyadic distress, as well as reducing psychological and physical complaints.

Guided imagery has also been shown to patients to help manage headaches, reduce the frequency of migraines, alleviate fear and anxiety before surgery, and even reduce the side effects of cancer treatment, according to a 2008 report by the Mayo Clinic Health Letter.

Guided rendering can be done in a variety of ways. Here is one of the easiest ways to do it:

1. Sit comfortably in a quiet place where no one will disturb you and close your eyes.
2. Take a few slow, deep breaths to calm your mind and body.
3. Imagine yourself in a beautiful place that you would like to visit.
4. Focus on the various sensory attributes present in the imaginary place to make it more vivid in your mind.
5. Keep doing this until you feel relaxed.
6. Slowly bring your consciousness back to the present.
7. Open your eyes and return to your real world.

2. Progressive muscle relaxation

Progressive muscle relaxation is another effective stress relief technique. It includes two main steps: the first is intentionally tensing the muscles, and the second is intentionally releasing that tension.

In 2014, a study published in the Iranian Journal of Nursing and Midwifery Research reports that progressive muscle relaxation is effective in reducing anxiety levels among students.

Back in 2015, a study published in the IOSR Journal of Nursing and Health found that using progressive muscle relaxation as a treatment helped reduce pain and stress while improving overall well-being among patients suffering from chronic low back pain.

Most progressive muscle relaxation practices start at the feet and work their way up to the face.

1. Sit in a comfortable position.
2. Take a few minutes to relax by practicing deep breathing.
3. After you feel relaxed, switch your attention to your right leg.
4. Watch for a few seconds to focus on the sensations in your leg.
5. Slowly tighten the muscles in your right leg, squeezing as hard as you can.
6. Hold for a count of 10 and then relax your right leg.
7. Stay in this relaxed position for 30 seconds, breathing deeply and slowly.
8. Then switch your attention to your left leg. Follow the same sequence of muscle contraction and release.
9. Continue the sequence slowly moving up the body to work the muscles of the legs, buttocks, abdomen, arms, back, neck and face in this way.

3. Yoga

Yoga is a great way to reduce stress and manage anxiety as it radiates peace and tranquility to the mind and body. It includes a range of moving and still postures to help calm your mind and relax your body.

Corpse Pose, or Shavasana in particular, is a simple yet highly effective yoga pose for reducing stress in all your muscles and providing complete relaxation. It also improves sleep, relieves headaches, as well as mild.

Yoga is also good for improving overall health and fitness. In fact, it helps reduce the risk of chronic diseases such as heart disease and high blood pressure.

1. Lie on your back comfortably with your legs slightly apart.
2. Place your arms at your sides, palms up.
3. Breathe slowly and deeply from your belly (diaphragm to be precise).
4. Close your eyes and relax the muscles in your body.
5. Maintain this position for 5-15 minutes.

You can also try other yoga poses such as Child Pose (Balasana), Downward Facing Dog (ARDHO Mukha Svanasana), Standing Forward Bend (Uttanasana) and Leg Up Wall Pose (Viparita Karani) to induce relaxation.

4. Tai Chi

Tai chi, a series of slow, fluid body movements, is also very effective in relieving stress.

A series of movements will force you to focus, relax and consciously think about the circulation of vital energy throughout the body. It helps to calm the mind and reduce stress.

During the practice of tai chi, the main focus is primarily on breathing and attention to the present moment. Tai chi is a low-impact exercise, which makes it also suitable for older people who are unable to do complex exercises.

In 2013, a number of studies were conducted in psychiatric clinics in North America, and doctors came to the general conclusion that tai chi is indeed effective in reducing depressive symptoms, stress, anxiety, and other negative moods.

Tai chi is best learned in a classroom or with a private instructor who is an expert in it.

5. Relaxing music

Listening to music has an extremely relaxing effect on the mind and body. Slow and soothing music plays a particularly important role in reducing stress hormone levels in the body.

Also, music can steal your attention, thus acting as a distraction to help you explore your emotions. In addition, certain music is suitable for meditation, which initiates the relaxation response.

In 2003, a study from the New York Academy of Sciences reported that music is a powerful tool in inducing a more positive and happy disposition in many people. Listening to music after stress can have a strong effect on reducing the post-stress response of the hypothalamic-pituitary-adrenal axis.

Another study published in 2013 by PLoS ONE indicates that music has a positive effect on the psychobiological stress systems. In fact, listening to music when stressed can lead to a decrease in the psychological response to stress.

A recent 2016 study from Imperial College London reports that attending cultural events can affect endocrine activity and down-regulate stress. This conclusion was in line with 22 previous studies showing that listening to music under controlled conditions, either in a laboratory or hospital, can lower cortisol levels.

When your stress levels are high, grab your headphones and enter the world of music.

6. Deep breathing

Whenever you are under stress, just take a few deep breaths in and out. This will provide immediate relief from stress. In fact, deep breathing is a simple yet powerful relaxation technique.

Deep breathing reduces the effects of stress by slowing your heart rate and lowering your blood pressure. It even oxygenates your blood, helps your body function properly, and clears your mind. The more oxygen your body receives during a Deep Breathing workout, the less tension, shortness of breath, and anxiety you will feel.

Another 2010 study published in the Spanish journal Revista de enfermería suggests that guided breathing therapy helps reduce cortisol levels in the body. Deep breathing even for a few minutes reduced cortisol levels.

In addition, deep breathing works like meditation and gives you a break from everything that bothers you, as your attention gets redirected to the breathing process.

1. Sit up straight and close your eyes.
2. Put your hands on your stomach.
3. Inhale slowly through your nose and feel the breath begin to fill your belly.
4. Count to 5, and then reverse the process, exhale slowly through your mouth as well.
5. Repeat these steps for 5-10 minutes.
6. If it's hard to breathe from your belly while sitting, try lying on the floor.

7. Meditation

During times of stress and anxiety, you can also practice meditation, an age-old relaxation technique to control stress and lower levels of cortisol, the stress hormone.

Meditation, especially mindfulness meditation, helps to improve several negative aspects of psychological stress.

Concentration or attention meditation means sitting comfortably and trying to focus on your breath so that your mind's attention reaches the present time without moving to worries about the past or the future.

A 2013 study published in the Journal of Clinical Psychiatry suggests that mindfulness meditation has beneficial effects on anxiety symptoms in generalized anxiety disorder, as well as increased stress reactivity and coping as measured by the Stress Challenge Lab.

Another study published in the Journal of the Thai Medical Association the same year reports that mindfulness meditation reduces blood levels of cortisol, suggesting that this may lead to a reduction in stress and may reduce the risk of diseases that come from stress, such as mental disorders, peptic ulcer stomach ache and migraine.

8. Laughter

Laughter is a great medicine and a very effective relaxation technique that can help reduce stress in just a few minutes.

A good sense of humor can lighten your load and mentally bring about physical changes in your body. Essentially, it increases the oxygen intake of the air and increases the endorphins that are released into your brain. Endorphins improve mood and reduce stress levels, which are caused by the hormones cortisol and adrenaline. It also cools the stress response and even helps in reducing the physical symptoms of stress.

Later, in 2008, a study by the American Physiological Society reported that simply looking forward to laughter boosts health, hormone protection, and also reduces potentially harmful stress hormones.

The next time you're stressed out, you just need to start watching a funny movie or video. You can even read comics, or hang out with people who make you smile.

9. Self-massage

There is nothing wrong with overcoming stress with a relaxing massage. In fact, massage is a great technique to keep stress in check.

Massage, which involves pressing, rubbing, and manipulating your skin, muscles, tendons, and ligaments, is a valuable part of complementary and alternative medicine for reducing stress, pain, and muscle tension. In addition, massage stimulates sleep, which is difficult to come by when trying to deal with stress.

A 2005 study published in the International Journal of Neuroscience reports that massage has a positive effect on lowering cortisol levels, increasing serotonin and dopamine levels in the body. Serotonin and dopamine are neurotransmitters that promote feelings of happiness.

Try taking a few minutes to massage yourself between tasks. A gentle foot massage after a hard day can help you relax. You can also visit a professional massage therapist.

10. Walking breaks

When you feel stressed, take breaks to just walk for 10 minutes. Walking boosts endorphins, which can reduce stress hormones and ease mild depression.

Walking is a type of rhythmic exercise that involves both arms and legs. This is a very effective stress relief program when done mindfully. This means that you must be fully involved in the moment, focusing your mind on what your body is feeling. Instead of focusing on your thoughts, you need to divert your attention to the sensations in your limbs and feel how the breath complements your movements.

While walking, make sure you breathe deeply. If possible, try to take a walk in nature, or at least in a nearby park. Nature has a calming effect on the mind and body. It also provides the added benefit of getting vitamin D from the sun.

At the end of your walk, you can even call one of your friends or family members. The encouraging voice of a loved one can help you see joyful prospects ahead.

Have you ever thought that stress in our lives can be seen not as a problem, but as an opportunity for our own development? In this article, we will tell you how you can benefit from stress, how to work with stress so that it does not become a cause of poor health and disease, and how you can relieve stress and nervous tension in simple ways at home. And at the end, we will offer you a special free yoga relaxation course to relieve fatigue and stress from Vitaly Lyalin - Yoga Master with 20 years of teaching experience.

What is stress good for

They say that stress is the scourge of our time. But stress can be seen as a barrier or strain, or it can be seen as an opportunity. Overcoming this tension gives us strength and promotes inner growth.

Tension is a potential that can be used, and then it will serve for the good. And this first way stress relief - give him an outlet in a useful way.

If you work in an office, you sit a lot, you have a lot of psychological stress, then the best way to relieve stress is to get physically exhausted. Find an option that you like - play football or tennis, beat a punching bag, swim a couple of kilometers in the pool or work out on the simulators. The tension will gradually go away, and fullness will appear in the body. Thus, stress can be used to pump and develop the physical body.

And you can also combine it with some useful seasonal activity: go to the dacha and chop wood or dig up the garden, clear the car of snow, wash the windows at home.

If during the day you do physical labor, spend a lot of time on your feet, and fatigue accumulates due to physical work, then you need to switch, change the nature of your activity to a more subtle, intellectual one. You can learn foreign languages ​​or make music, draw pictures or make up stories, thus using stress or tension for personal growth.

If you constantly sit at the computer, and in the evening after work you lie on the couch, buried in your phone, and even drink a lot of coffee, then you accumulate tension, finding no way out, like undigested food. And then this tension starts to put pressure on you, to wear you down. A person cannot fall asleep, his hands are shaking, a whole bunch of diseases arise.

3 types of stress

Tension or stress occurs, as a rule, at three levels - physical, emotional, intellectual. The intellectual level is often associated with tension in the neck, arms, shoulders. The emotional level is more connected with the work of internal organs.

It is rather difficult to distinguish at which level the voltage occurs. For example, we sat at the computer a lot, doing difficult work - we had an intellectual tension. We didn’t have time to hand over the project on time, the stress moved to the emotional level, the stomach or heart got sick. Intellectual tension moved to the emotional level associated with the internal organs.

You do not need to do any special diagnostics to determine where the voltage has arisen. You need to know some tricks that help relieve stress at all levels.

For example, tension in the mind due to sitting at the computer for a long time can be perfectly relieved through the physical body with the help of physical activity. To relieve tension from the emotional level and internal organs, soft twists and breath holdings are suitable.

The easiest and most effective way to relieve stress

The easiest way to relieve stress is to walk or jog in a forest or park, long enough, at least 3 km. The more stress, the longer the distance required. If the tension is very high, it is best to go for a walk in the mountains or ski through the forest.

You relieve intellectual and emotional stress through physical action and get 4 benefits compared to exercising in a fitness club:

The picture before your eyes changes all the time, new images capture your eyes, and this is good for both the mind and emotions;

In nature, there is prana or life force that fills you at all levels;

There are no rules in such an activity, you can walk as much as you want;

This activity is completely free.

But if fitness works well for you, and there is no way to walk for a long time, fitness can also be used. It's still better than letting stress build up.

How to calm nerves at home

The third way is to find a hobby at home that will calm you down. Maybe you will cook delicious new dishes. Maybe do some crafts for the soul - knitting, embroidery, modeling, creating toys or jewelry. Let someone from outside your hobby seem childish or naive, the main thing is that the creative process calms you down and helps you switch.

Now many are surprised how our ancestors lived in villages and managed to do everything, endured everything - they chopped firewood, carried water, took care of cattle, and repaired the house. It’s just that their internal tension was burned out due to everyday physical labor, and there was no such emotional stress as now.

And if we live in Khrushchev, a perforator is making noise behind the wall or a TV is yelling, and you have nowhere to go after work, then, of course, we will look for how we can relieve stress. We would like to go to the park for a walk or find a hobby for ourselves, but we are looking for salvation on the Internet and social networks. Yes, we will be distracted for a while, but the stress will not go anywhere, we will only get even more tired from the excess of information, and we still have to return to real life.

If we approach life more consciously, we observe what worries us, we will be able to relax and be filled with energy better. It will be easier for us to relieve stress.

You can borrow some simple habits that help you stay alert, healthy and cope with problems more easily from yogis. The most effective of them can be found in our special guide:

If you don't want to go anywhere and are too lazy to do something, there is an even easier and simpler way to relieve fatigue and stress - this is working with water.

Try taking a contrast shower, alternating between hot and cold water. After that, sit down and observe yourself: did it excite you or calm you down? If agitated, then this practice is not very suitable for you to relieve stress. Then you better do, for example, a warm bath with salt. Pour a pack of the most common salt into the bath, lie down for 10-15 minutes, massage your neck and shoulders, the points of the thoracic region where the ribs are attached to the sternum.

It is very important to relieve tension from the legs. If you can't shower or bathe, at least wash your feet. Wash each leg from the knee from the foot for some time (no more than a minute) with cold water, and then rub it well with a towel. After a while there will be an influx of blood. It relieves stress and fatigue well.

Rule of thumb for stress relief

If during the day an acute stressful situation happened to you, it is very important to work it out before bed. Although they say, of course, that the morning is wiser than the evening, it is better to work with the problem in the evening and not let it through the night. If you put off solving a problem or unloading from stress until the morning, this problem has time to grow deep overnight, has time to pack up and subsequently cause negative health consequences. And if you manage to remove the problem from the subtle plane in the evening, such a destructive effect does not occur overnight.

Relax yoga: 3 lessons

Another good way to relieve stress is to practice and. We offer you a relaxation yoga course of 3 lessons of 20 minutes each. The course is taught by Vitaly Lyalin, a yoga teacher with 20 years of experience, a specialist in working with internal energy.

The first lesson is devoted to relieving tension in the neck, shoulders and chest area, where psychological stress usually settles, especially while working at a computer.

In the second lesson, we work with the internal organs and remove emotional stress, and in this way we relieve fatigue from the back.

The third lesson is a magical meditation with Tibetan singing bowls, which balances all body systems.

A modern person is constantly subjected to experiences and mental stress, and there are a great many reasons for this, whether it is passing an exam or the first day at work. Under stress, a peculiar reaction of the body to the external influence of negative factors occurs. The heartbeat and pulse become more frequent, hormones are released into the blood, and the parasympathetic nervous system is actively working. The human body activates its protective function, since under stress its homeostasis is disturbed, the constancy of the work of internal organs and systems.

In order to maintain their physical and mental health, it is necessary to adapt to the prevailing conditions. In the process of adapting to negative factors, people have found a variety of ways to overcome stress. Any negative impact can be translated into a positive direction, which has a beneficial effect on the psyche and forms the body's resistance to stress. Consider the main features of stress and how to deal with it.

Physiology of stress

For the first time the concept of "stress" was introduced into science in the middle of the twentieth century by the American psychophysiologist Walter Cannon. A huge contribution to the study of stress was made by the American endocrinologist Hans Selye, who proved that, regardless of the type of stressor, the body develops non-specific adaptation methods. The scientist identified 3 stages of stress development:

• anxiety reaction;
• resistance;
• complete exhaustion.

Any stress begins with the onset of an anxiety state, thus, the body is protected. At this stage, there is a slight trembling in the body, the so-called frost on the skin, each of us experienced a similar state during excitement. The main thing is that anxiety does not cross the border, with strong excitement, the protective functions of the body lose their energy potential, and further struggle with stress factors becomes problematic.

The second stage lasts the longest and is characterized by a gradual adaptation of the body to the prevailing negative conditions. There is an active synthesis of new substances to maintain the internal constancy of the human body as a single system.

In the third, exhaustion, there is a complete breakdown and dysfunction of the internal organs. Exhaustion of the body causes an incorrigible mark on the physiological and mental state of a person.

The destructive nature of the external influence is called distress, and the positively directed stimulus is called eustress. Stress does not always have a negative effect on a person. The body either adapts to the prevailing conditions, becomes stronger and more resilient, or collapses, leading to the decline of the functioning of functional systems.

In science, there is such a thing as stress resistance, the ability of the body to adapt to stressful situations. The further course of adaptation to external influence depends on the level of stress resistance. The lower the level of resistance, the less likely the positive outcome of the stress impact on the body.

People with the following psychological traits are most susceptible to stress:

• with external locus control;
• with an increased sense of anxiety;
• with low self-esteem.

Under the locus of control understand the life orientation of a person to achieve results, attributing their successes to internal or external factors. Externally oriented people tend to attribute their successes or failures to exogenous factors, such as a student not preparing for a lesson because the TV was in the way. The internal locus of control is characterized by an orientation to one's own strengths, actions, and skills. Such people tend to shift all responsibility onto themselves. The most resistant to stress are individuals with an internal locus of control.

A person with an increased level of anxiety in stressful situations is lost, cannot control his emotions. In the first stages of stress, there is a significant overwork and waste of energy. A self-confident person is able to take control of thoughts and actions, and direct all his strength to overcome a difficult situation.

Low self-esteem breeds self-doubt and self-doubt. It is not surprising that a person with low self-esteem does not believe in himself, and, consequently, stress resistance decreases.

And also the famous psychologist N. Kobaza identified three main personal qualities that help to effectively resist stressors:

• obligation;
• endurance;
• self control.

Commitment is understood as the ability to perform tasks and achieve goals, regardless of the difficulties. A committed person will find ways to adapt or avoid stress. Endurance helps to easily cope with life's problems, perceiving them as an incentive for personal growth. A person with a high level of control can more easily coordinate his actions in extreme situations.

A person's resistance to stress largely depends on lifestyle, for example, stress resistance decreases with infectious diseases, overeating, drinking alcohol.

Stress Relief Techniques

Any average person is interested in what to do when stressed and how to resist negative external influences.

Some of the main stress relief methods include:

• relaxation;
• meditation;
• breathing techniques;
• muscle relaxation;
• visualization.

The relaxation method has a rather long relaxing effect. To do this, you need to mentally relax, leave all your affairs and problems “outside the door”. Having taken a lying position, we spread our legs to the sides, so that the toes of the feet are turned towards each other. We take our hands to the sides and take a deep breath, then exhale, lasting 5-7 seconds. Gradually imagine how the body relaxes from the legs to the knees, from the pelvis to the chest, from the shoulders to the head. And you need to relax so that there is a feeling of weightlessness. Taking deep breaths and long exhalations,

Meditation is the best stress reliever. This method is good because it has a calming and relaxing effect on the nervous system. To meditate, you need to sit in a comfortable position, relax your muscles, taking a deep breath and exhale, imagine a beautiful landscape or your favorite vacation spot. It does not matter what image or place a person represents, the main thing is that the picture evokes positive emotions.

Breathing techniques are considered one of the best stress relievers. Controlling your breath helps you pull yourself together and reduce anxiety in an emergency. You need to perform breathing exercises either standing or lying down, for the full functioning of the lungs and diaphragm. Probably, everyone noticed that in a stressful situation, the rhythm of breathing changes, thus, by regulating the respiratory process, one can successfully resist tension. With a long exhalation, the body relaxes and the nervous system calms down. The correct rhythm of air regulation, the slow pace of inhalation and exhalation ensures effective relaxation.

Muscle tension causes discomfort in the body and exacerbates the negative impact of external stimuli. Muscle clamps, places of greatest tension, blocks the energy potential of the body. A person who is constantly exposed to stress has a hunched posture, while walking his shoulders and hands are clamped. There are several muscle relaxation techniques:

• relaxation according to Jacobson;
• muscle relaxation according to Jackson.

Muscle relaxation according to Jacobson is carried out in a sitting position. It is necessary to completely relax all the muscles of the body, feeling weightlessness and lightness in the joints and limbs. Closing his eyes, a person alternately relaxes and strains muscle groups, starting with the head and ending with the feet.

American psychologist E. Jacobson proposed his relaxation technique. To do this, you need to alternately strain and relax the muscles, focusing on relaxation. First, the dominant parts of the body are tensed, for example, in a left-hander, the left side is dominant. In total, the scientist identified 16 main muscle groups, the effective relaxation of which helps to get rid of accumulated negative emotions and stress.

One of the most effective ways to overcome stress is the visualization method. Many psychologists advise to take a sheet of paper during prolonged emotional stress, state the essence of a personal problem on it (or depict it in the form of a picture) and burn it, visualizing that internal stress disappears along with the smoke. This, at first glance, simple technique allows you to displace the accumulated negativity with the help of visualization. When visualizing, you can imagine pleasant images, remember funny events, the main thing is that thoughts have a positive color.

For many people, the popular American method of "shouting into space" helps to get rid of accumulated stress. Foreign psychologists believe that by throwing out negativity with the help of a cry, you can quickly get rid of emotional stress and calm down. A scream can be accompanied by physical manipulations, such as breaking dishes or hitting a punching bag, so the accumulated negative spills out to the fullest.

How to treat stress

When stress is of a protracted nature and a person is simply unable to master special relaxing techniques, it is necessary to seek help from specialists. For the treatment of stress conditions, the psychotherapeutic approach is most often used. So, let's learn how to treat stress with the help of psychotherapy.

In psychotherapeutic practice, the following methods of treating stressful conditions are used:

• gestalt therapy;
• hypnosis;
• behavioral therapy.

In the Gestalt approach, the therapist helps the client to take a holistic view of the picture of stress and independently find ways to solve the problem. Only by understanding the true causes of a stressful state, and the psychology of human behavior in extreme situations, one can learn to resist the harmful influence of external factors.

In hypnosis therapy the leading place is occupied by the principle of suggestion. With the help of suggestion, the psychotherapist helps the client to get rid of negative thoughts and emotional tension.

To the question: “What to do with stress?”, Behavioral psychotherapy answers in detail. In order to get rid of stress, it is necessary to overcome internal conflict and understand the physiology of anxiety. Psychotherapy helps the client look at himself from the outside and understand the cause of conflicts.

Stress - manifestations, consequences, treatment, prevention