Emotions

How to remove stress and nervous tension?

05.08.2017

Snezhana Ivanova

Stress helps to reduce immune protection, has various negative consequences for the psyche. How to remove stress and at the same time really feel better?

Stress becomes an integral component of the life of a modern person. All of us to one degree or another have to deal with nervous tension, anxieties and fears. As a rule, people seek to avoid unpleasant consequences. Some succeed. Others resort to the help of alcohol, trying to return the lost sincere equilibrium. That is why the question is how to remove stress at home remains relevant constantly. People do not want to spend a lot of time to feel better. After their busy labor day, they barely grab the strength to just make the most ordinary things.

The accumulation of nervous voltage, as a rule, does not lead to anything good. The man begins to be even more nervous, pounds himself into a tight framework. Stress increases under the influence of irritating factors. In itself, stress is extremely harmful to the body. It helps to reduce immune protection, has various negative consequences for the psyche. How to remove stress and at the same time really feel better? Let's try to figure out.

To take a shower

You need to take yourself a rule every evening after working to take a shower. It is best to use slightly cool water. It will help to wash off fatigue and charge fresh positive energy. The shower is needed to awaken the active consciousness. If a person really wants to get rid of nervous tension, he should have this useful habit of himself. Daily ritual, besides, I am pleased to be performed, it will help to feel better. The destructive effect of stress will decrease several times. So a person can really feel better. At home, you can actually try to quickly lead yourself in order and recover. If every person treated his own mental state so carefully, it would be possible to avoid severe consequences of stress.

Meditation

To date, this method is recognized very effective in the fight against stress. Thinking over the way nervous voltage, it is necessary to study this method of relaxation. Many people neglently neglect them, because he seems to them too complicated. However, it is not necessary to study it in fact. Meditation opens up human capabilities, teaches it to use their own internal resources. Meditation perfectly helps to overcome stress and removes the nervous tension. The stronger the person is concentrated on the existing problem, the more he will have to work on himself. But the practice of meditation is worth it. It acts a cumulative way. It is necessary to simply work out the habit of controlling your breath, to teach your inner state effectively relax.

If you practice meditation at least two or three times a week, you can completely change your life for the better. Multiple is quite possible at home. To do this, you only need to create a calm environment so that no one bothers you. Stress will undoubtedly retreat. He will not accompany such a person who uses the most effective ways to combat him. Meditation is an excellent assistant to get rid of tension. In some cases, people even difficult to imagine how much the body can deplement constant nervous tension. Of course, this condition needs correction, it must be treated to overcome with all their might.

Yoga and relaxation

Extremely effective methods allowing a person to maintain a mental equilibrium. Stress must necessarily need correction. If a person does not work on himself, he will not be able to help himself. It is possible to normalize your inner state only if you really take responsibility for what is happening. Relaxation and yoga practices make it possible to achieve essential results. A person thus strengthens faith in himself and his own opportunities. Today, these methods of work on themselves are allowed to be in unity with their inner essence, notice the positive changes that occur. The more a person brings joy and positive impressions to his life, the more bright and saturated his life.

Physical exercise

The life of a modern man, unfortunately, is devoid of great activity. Many people lead a sedentary lifestyle, resulting in muscles atrophy. Some diseases are directly related to the fact that a person simply moves little, does not pay enough time and attention to his physical condition. Physical exertion must be present in the daily life of a modern person, especially if he moves little by the nature of the activity.

You can do at home, perform simple exercises or make gymnastics. Fans of sports can be engaged in cycling, playing basketball or volleyball. The main thing is that it gives pleasure, contributed to personal development. The effect of stress is thus reduced. Personality feels truly free and happy. Nervous voltage will definitely decrease. It is necessary to try to minimize the negative effects of stress, reduce its destructive impact.

Water treatments

It is known that water has a colossal healing force. In minutes of physical ailments, it is so important to wash off the negative energy on time. In addition to the usual daily soul, you can go swimming. As soon as stress begins to manifest itself, it is important to find time to distract. Water procedures are able to really convert a person's life, help him feel better both in physical and emotional plan.

Relaxing music

A positive influence of music on the psychological state of a person is known. The spiritual organization of people against the background of constantly emerging stresses needs timely correction. Nervous voltage leads to very impossible consequences, especially if for a long time not to pay attention to what is happening. Relaxing music will help cope with the consequences of stress. It is important to choose such musical compositions that will really inspire, create a good mood. For each it will be their melodies, since everyone has their own individual preferences. If a person becomes stress with the help of appropriate music, then the nervous stress will gradually leave. Most people for incomprehensible reasons neglect this simple method. Meanwhile, regular listening of high-quality music contributes to the expansion of consciousness, the release of a large amount of free energy. Thinking over how to remove stress should not forget about the healing effect of music.

Reading books

A man who is passionate about literature is experiencing less stress. All because he often visits inspiration and the desire to change something in his life. Reading books incredibly enriches the inner world of man, helps him discover unused resources. The one who actually reads a lot can boast of good memory. He has developed erudition at the proper level, he is constantly looking for some new resources to achieve their goals. Reading books reduces the destructive impact of stress, helps to maintain a mental equilibrium. Conflicts do not contribute to maintaining good well-being. On the contrary, a person begins to destroy himself from the inside and often does not see the exit from the predicament.

Reading books in any case will help get rid of stress. At the same time, you can get inspiration and raise yourself mood. After all, we receive not just new knowledge with the books, and also the desire to change something in your life. Many people, unfortunately, neglect this useful occupation, and in vain! You can get an inexhaustible source of spiritual pleasure, help yourself get rid of colossal nervous tension.

Creation

Any creation helps to get rid of stress. Creative activity is aimed at disclosing his internal resources by man. Stress always creates a barrier for a happy worldview. The creative beginning is laid in every person, you just need to be able to apply it to correctly in your life. A person who is busy creative activity, as a rule, lives in his inner world. It is this imaginary space that protects it from the invasion of any negative factors. Genuine creativity is always free from condemnation, rules, all sorts of instructions. People who are passionate about in any kind of creativity, always in the soul remain free, despite the fact that they are doing with them in physical terms. They, of course, have stresses, only do not have strong devastating consequences.

Any stress can be overcome if you influence it using a contemptive start. Any type of activity in which the creation is present, contributes to the release of a large amount of energy. Writer, musician, artist - these personalities live in their inner world, separate from everyday problems. In most cases, creative start helps to significantly burn out of all kinds of problems and stress. By participating in the creation of a new work, whether it is a picture, a book or a musical composition, the creator puts not only his time, forces, but also the soul. At some point, he begins to live with his heroes in another dimension and to penetrate their problems. Stress can be overcome by creativity, if a person makes efforts to effectively work on its inner world.

Smile

Most people have forgotten that it is possible to get rid of bad mood with one sincere smile. Stress is always the consequence of the wrong attitude towards life, to itself. Almost a smile contributes to the removal of tension from the muscles, relaxes the body. If people had appropriate knowledge, the development of stress would not be allowed. It is necessary to try to make your life as emotionally filled with the reasons for joy. If everyone sought every day somehow diversify her life, it would be less in the world of unfortunate destinies. Sincere smile replaces many efforts. A sincere smile comes from the heart and helps to overcome many problems of psychological and physical nature.

Friendly conversation

Whatever employment attended a person, one cannot forget about interaction with the surrounding people. Often big employment, various misunderstandings create significant barriers to feeling a happy man. Friendly communication will help to avoid the situation when the personality feels lonely and unclaimed. Opening in communicating with the surrounding people, we get the opportunity to spiritually develop. Interacting with people, a person does not closes on his problems, but seeks worthy ways to exit the personal crisis. Friendly communication, if it is built on sincerity, brings many positive moments into human life, contributes to the strengthening and development of individual self-consciousness.

Thus, it is better to prevent the development of stress in time, than then try to overcome it. People often underestimate its destructive impact on the body. Psychological state suffers, physical health deteriorates. To cope with negative consequences, it is necessary to carry out a number of recommendations for the restoration of mental balance.

Stress is a protective reaction of the body into a complex, uncomfortable situation. The condition is accompanied by internal voltage, increased anxiety and a sense of fear.

Remove stress at home

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

Stress and psycho-emotional tension

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

These concepts indicate the psychological state of a person. Psycho-emotional tension causes a physical and thought load, characterizing partial loss of control: in such a state, the personality overcomes difficulties, without being confident as a result of his actions. Stress is the reaction of the body to factors that, for a number of reasons, the human mind perceives as unbearable difficulties that cannot be coped with.

Varieties of nervous tension

Nervous excitement is characterized by a load on the CNS. In a state of stress, a person is not relaxing: nightmares are tormented at night, and the next morning he feels fatigue and apathy. The nervous system is not restored. Mental loads change the behavior of the person, making a person aggressive and separate from others. For convenience, two types of forensic mental voltage are distinguished:

1. The brake type is expressed in the low adaptation of a person to new conditions when it cannot be adjusted under the tasks at work and the family requirements. His reactions are injected and inadequate towards the situation.
2. Excessive forms of mental stress (excitable type) are expressed in the change of personality behavior: it is removed from the usual habitat, becomes closed and uncommunicative. Mental overvoltage leads to a rapid mood change. The tension of this type is characterized by increased aggression of the person who survived a strong stress.
3. Excessive or progenic forms of mental stress arise due to the hypermobilization of the body (a person is experiencing an emotional breakdown).
4. Flame forms violate movement coordination. Due to the tension, the confusion of consciousness appears and the concentration of attention is reduced.

Stress, tension, aggression

Symptoms of psycho-emotional problems

Nervous overwork is displayed on human behavior. Changes his attitude to life, to behavior and society. Symptoms of nervous voltage:

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

Symptoms and treatment of nervous stress are similar to the methods of getting rid of stress. The primary task is to reduce the level of anxiety and the struggle with the main cause of such a state. Without medication, the voltage decreases gradually through the increase in human activity and the correction of his behavior.

Each symptom of nervous overvoltage is accompanied by the depletion of the mind and human body. Power is broken, the muscle tone is reduced - the personality literally weakens in front of his eyes. Sign of problems in the body, which arise on the background of the load on the psyche: arrhythmia, hypertension, infectious diseases (malfunction in the work of the immune system), violations in the intestinal (constipation, diarrhea, elevated meteorism).

How to remove tension

Methods for removing psychological stress directly depend on the state of the affected person. Soothing pills and psychotropic drugs are appointed by a doctor in cases where the exercises and regular techniques do not give positive results. Psychocorrection is a safe technique for adults and children.

Psychological consulting and psychocorrection

The state of mental voltage consists of physical reactions that can be learned to control. The basis of the method for home use is the correction of the body's reactions. Through breathing exercises, a person learns to control fear, and the exercises from the voltage helps to concentrate attention.

Technique of proper relaxation

The easiest way to remove the tension is to give the body an indication to change the external reaction. To remove stress and nervous tension at home after the working day, you should walk outdoors.

Use hiking

Hiking along with thoughts make it possible to figure out the reasons for the current situation and distract from the problem. Environmental change helps to quickly calm down, relax muscles and reduce overexcitation. It is better to walk before bed to remove the mental tension and prevent insomnia.

Stress removal exercise

The mental tension associated with overcoming imperfection is expressed in the behavior of the person. It is clamped and compacted: its injuries are displayed on the appearance and manner of human behavior. It is bold, sutured and clumsy. To combat inner clamps use gymnastics.

Removal of voltage and stress:

• source position - standing at the wall with an elongated back;
• legs on the width of the shoulders, hands stretched forward (palms are directed down);
• on the exhalation, the body slowly pulls up, on the breath weight of the body redistributed to the entire foot.

The number of repetitions of the exercise depends on the physical training of a person. Psycho-emotional tension due to sudden changes at work or in personal life is accompanied by ricar attacks - such an exercise will weaken anxiety, and mental tension will disappear for 5-10 minutes.

Alternate body raises with breathing delays. A person needs to stretch on her socks and pull the muscles of the press. In exhalation, the body relaxes and returns to its original position.

Breathing exercises

To quickly remove stress or nervous tension, you need to calm your breath. As a response to fear and stress, a person appears in a sidder, suffocation, pain in breast and uneven breathing. With the help of simple breathing exercises, psychological stress decreases, and the person comes to normal. Suitable breathing exercises both a man and a woman or a child.

Respiratory exercises for tension removal is easy to remember:

1. Source position - sitting or standing. A man is equipped at a comfortable position with a smooth stretched back. It is important that the chest is smooth, painted, and nothing bothered calmly breathing.
2. Closed eyes help to remove from what is happening around. Exercise at home, at work or public transport.
3. The first breath is slow and deep. During the inhalation, a person considers him to five. Air passes through the lungs, the stomach is gradually rounded.
4. Slow exhale. Exhausions should be gradually, straining the abdominal muscles, then freeing the lungs. The complex of breaths and exhalations is similar to the wave, which first fills the person, and then frees.
5. It should be inhaled through the nose, and exhale through the mouth.
6. Between breathing and exhale, breathing is carried out for a few seconds.

Respiratory Stress Exercises

A simple scheme "Inhale on 5 accounts is a breath delay for 5 seconds - exhalation on 5 bills" will allow you to relax the body and release the mind from alarming thoughts. Repetitions of exercise contribute to distracting attention from stress factor. Respiratory gymnastics is carried out for 10 minutes. A exercise is repeated 2-3 times a day.

Restoration of the correct respiratory rhythm normalizes the mental state of the person. Before bed, the exercise will quickly sleep and get rid of disturbing thoughts.

Equipment for extreme situations

The effective method of removing psychological stress in conflict conditions is emergency measures. Use rapid techniques to normalize the state in the stressful situation and to prevent the nervous breakdown. Well helps from a panic attack Exercise "Boat".

Source position - sitting or standing. It is necessary to align the back and fold the hands in the form of a boat (the palms are connected at the level of the chest, the elbows are bent). In order to remove stress and nervous stress, you should monitor your breathing for 3-4 minutes. On the fifth minute its frequency is reduced. Calm, dimensional breaths alternate with long exhalations. During the inhalation of the lips closed (inhaling the nose). A few minutes later the body will relax, and the mind will calm down.

Soothing herbs and aromatherapy

You can remove the tension in a relaxed home environment. Soothing tea and essential oils, incense and aromatic candles will create all the conditions for the relaxation of the body.

The internal stress helps herbal fees that are stored all year round. Herbs are chosen as a natural sedative tool: St. John's wort, oregano, chamomile and dyeing. Dilute herbal taste of tea with honey, cinnamon or syrup. The collection is selected individually.

Herbal tea with honey

Getting rid of the nervous voltage at home passes simply, if one times a week there are baths with cheese and essential oils. 10 drops of oils (orange, cedar and lemon wood) added to the warm bath. So you can remove fatigue. After the bathroom, it is recommended to drink freshly chamomile tea or decoction with medicinal plants (Melissa and Mint).

Useful properties of oils are used to improve blood circulation, in the fight against colds and stress. Helps to relax incense: with the help of aroma and essential oils, it is possible to calm the nervous system. With the help of lavender oil, geranium and incense, a woman can remove severe pain during menstruation (violation of the hormonal background causes increased nervousness and psycho-emotional stress).

Stressful stress

The result of increased excitability (symptoms: irritability, apathy, confusion) becomes a protracted stress. A person has a headache, a tremor is manifested in the limbs, the joints hurt, the body lomits - psycho-emotional problems lead to pathologies.

Preparations are prescribed by the doctor who remove physical symptoms. Psychoanalysis and work on the way of life helps the personality to get rid of stress and its consequences. The danger of a protracted stressful state lies in violation of the work of the central nervous system.

Mental disorders manifest themselves in people who do not fought with constant emotional tension.

Right rhythm of life

It will be possible to avoid the reception of stress drugs, if we plan the day mode, make a correct diet and worry about the health of the body. Tools from voltage cause drowsiness and affect human behavior, and folk remedies from stress are not hazardous. Useful habits developed during work on thinking and behavior will become prevention of stress in the future.

Sport classes

Remove the internal stress will help:

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

From stress saves work on its own thinking - the installation that man lives, create his reactions. Stress resistance is produced by self-education and self-knowledge. If the identity knows the cause of fear, it is not afraid of the future, does not fear unknown.

The day of the day is the balanced day for which the body has time to relax and get the desired load. The culture of food intake allows you to get rid of such manifestation of stress as overeating or starvation.

Physical exercise

The ability to resist stress is equivalent to the ability to control the spontaneous reactions of the body. The clamping body cannot relax, resist stress and its consequences. For hardening the body, exercise are used: running well in the morning or in the evening before bedtime. During the run, the person clears the mind and allows the body to reset the accumulated tension.

Overcome the voltage will be able to raise resistance to problems. Work on the body increases self-esteem. Development motivates the identity for new accomplishments, and group classes allow you to start promising acquaintances. Removing stress through yoga classes are based on a combination of meditative techniques and exercise. A person learns to look different on the world, people and causes of stress. Relaxation is the key to harmony and well-being.

Search for new hobby

Hobbies and hobbies are the foundation of the personality that develops. The basis of art therapy (one of the best methods of combating protracted stress) is the disclosure of a person, his fears and anxiety through art. Figures, compositions, paintings reveal true personal injury. Thanks to art therapy, you can calm old soul wounds. A person who knows himself is not afraid of the surrounding world.

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

Rest and relaxation

Lack of rest ends with emotional burnout. Personality loses motivation and weakening. The smaller the person pays time to rest, the more he is subject to external influence. Rest consists of abstract classes: picnics, movies in cinema, communication with loved ones. Such classes give the necessary organism a breather.

Relaxation is aimed at disclosing the true desires of the person. In the distance from work and family duties, it can take faithful solutions. Place change - Soothing signal for the body.

Conclusion

Stress and psycho-emotional tension - similar concepts that describe the difficult state of personality. Difficulties at work and houses are exhausted by a person, make it weak and susceptible. Stress is expressed by physical symptoms: the day of the day, sleep and nutrition is disturbed. The longer such a state lasts, the harder it is from it.

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

In this article I will explain how to remove stress and voltage without the help of drugs or. In the first part of the article, going around without meaningful theoretical calculations, I will immediately give 8 tips on what way you can remove stress. You will be able to try out these recommendations on yourself today and check how effective they are.

Also, in the second part, I consider it obligatory to touch the daily level of stress to minimize the daily level of stress, and how to become less susceptible to stress. Many tips on getting rid of stress for some reason do not pay due attention to this. But I am aimed at the long-term result and it is obvious to me that the smaller the stress level that you received is the easier it to cope with it.

Have you heard the slogan "Fire is easier to warn something to put out"? Everyone needs to know what measures need to be taken to extinguish the fire, but it is even more important to understand what you need to do so that the fire is preventing (for example, not to sleep with a cigarette in your teeth and with working iron and a boiler in an embrace). Also with stress: it needs to be able to warn.

Fatigue, nervous tension, responsible affairs, relationships with people, turmoil city, family lazies - all these stress factors. The effects of the influence of which make themselves to know within and at the end of the day, affecting us fatigue, nervous depletion, poor mood and nervousness. But with all this you can cope, you just need to know how I assure you, and without soothing medicines and alcohol.

The latter give only short-term relief and weaken the possibility of your body yourself to cope with stress. About this nuance I stayed in more detail in the article. At this stage, it is important to understand that I categorically do not advise you to take stress with all sorts of drugs and in this article will not have a speech about all kinds of medicines, we will learn to take stress with natural relaxation methods. So, proceed.

Though it sounds trite, but not everyone can remember that it is always and we begin to chew in the brain the annoying boots of thoughts about the unpleasant events of the current day and can not stop. It very much inspires and plunges into ugly and does not contribute to getting rid of stress. At such moments, we are simply concerned about or trying to find some kind of solving the situation.

The key is to think about tomorrow, and now, switch attention to anything else. I have long noticed how much the perception of life problems varies depending on our physical and psychological state. In the morning, being vigorous and fresh, everything seems to us on the shoulder, with all we can figure out, but in the evening, when the fatigue and stress fell on us, the problems begin to acquire terrifying scales, as if you look at them through the magnifying glass.

It seems as if you are another person. But it's just fatigue and exhaustion distort the look at many things, you must give a report in this, evaluating your current state: "Now I am exhausted and tired as morally and physically, so I do not quite adequately perceive many things, so I will not now Think about them. " It is easy to say, but sometimes it is difficult to give yourself such a sober report, since negative thoughts seemed to be climbing into our heads and do not want to leave from there.

But there is a small trick, as you can deceive your mind, who wants to immediately begin to think about the problem, which is now extremely important. Promise to yourself that you think about it tomorrow morning, just wake up and open your eyes and before getting up to sit down and you will be intensely thinking about it. So you put the vigilance of the mind, which "agree" to make a concession and postpone the decision of this situation for later. I did it many times and I was surprised that in the morning, with a "big problem" in the morning, an amazing metamorphosis was happening - she lost her importance, I even stopped to want to think about her, she seemed so insignificant in a new perspective.

Get rid of negative thoughts. Clean your head. It may seem not so easy, but the ability to control your mind appears during meditation.

So so much was said as part of my blog, I will not repeat. If you want to immediately remove stress, then the excellent reason has come to try or start practicing various and make sure that it makes you up from stress. But there is and the second good feature, the more you are engaged in meditation, the better you begin to abstract from problems and clean your head from thoughts and the less stress you get every day as a result of what your mind becomes calmer.

It makes it easier for you to endure the effect of stress factors, and those things that have entered you once in strong excitement and tension as you practice will become for you with trifles: suddenly traffic jams, urban noise, sklocks at work will cease to be problems and render Negative impact on you. You will begin to be surprised how the surrounding people seriously and dramatically treat these trifles are also worried about their occasion, as if the whole world hit them in front of them! Although for some time ago, they were upset because of the smallest detail ...

But one separate meditation session also benefits "You are experiencing strong relaxation and forget about the problems, the main thing is to focus and do not let the thoughts about what happened to you today. It is very difficult to do: thoughts will still come, but try at least for some time nothing to think and switch attention to the mantra or on the image.

By the way subscribe to my instagram The link below. Regular useful posts about self-development, meditation, psychology and relief of anxiety and panic attacks.

Endorphins are distinguished during exercise - Hormones of happiness. Suiting sports you get a tide of a good mood plus strengthen the body. It is much more effective than drinking beer, as the last one, only weakens your ability to cope with the voltage, which I have already spoken and talk in the next article. And the sport strengthens you morally: in a healthy body - a healthy mind. That is, sports, as well as practicing meditation form a long-term ability to resist stress during the day.

You did not think that so attracts some people in hardening with cold water? What makes them in the laid frost to do this, at first glance, mockery is like swimming in the hole? And what stretches on the rudimentary filiony battleship with a satisfied smile? Answer - endorphins, all known "hormones of happiness" (this is a journalistic term, in fact it is not hormones, but neuromediators), which are allocated with a sharp cooling of the body. It would seem what would they stand out here?

But now I'm going to replenish the piggy bank of your erudition. It is believed that extreme sports are associated with adrenaline. This is true. But not adrenaline provokes people to dizzying jumps and tricks, not everything happens for him how many mistakenly believe. Adrenaline - only forces hearts more often, increases your endurance and speed of the reaction. But the most acute sensations, "buzz" after a parachute jump give endorphins.

This is not only "Hormones of happiness", they contribute to the anesthesia, they begin to allocate the body in an extreme situation, which perceives as a threatening and to partially exclude the possibility of death from pain, as a result of possible injury, the emission of this hormone begins with such a pleasant side effect.
Perhaps a similar mechanism is started from cooling the body, as it is also a stress for the body (not to be confused with the stress about which is in the article).

The contrasting souls is a much softer and affordable means of hardening the organism than molding, they can do everyone. This procedure is not only able to remove stress and improve the moodBut also hardly temper the body (I generally ceased to hurt with colds, since I take a contrasting soul, and my grandfather accepted him all my life and never had a cold, despite my old age).

Not only a contrasting souls, but also any water treatments can assist when removing the voltage, like a hot bath, swimming in the water branch, visiting the pool, etc.

Anyone you like. The pleasure that you get from is also directly related to chemical processes in the brain. They are launched by a harmonious sequence of sounds (or not completely harmonious - depends on your taste) and cause a feeling of happiness and euphoria. Even sad and gloomy music can raise the mood, provided that you like it, no matter how paradoxically sounded (at least I have it).

But it is for relaxation that I personally use smooth monotone and slow sound, the so-called Ambient Music Style. Many such music may seem very tedious and boring, but that's the whole point. Many other musical styles are characterized by an intense pressure of emotions in compositions, quick rhythm and pace, sharp change of mood shades. All this is, though able to entertain you and enjoy, but in my opinion, the relaxation does not always contribute to the fact that such music bombards your brain abundance of notes and musical intonations.

If you are tired and want to relax, then it is better to listen to something more contemplative and "enveloping", maybe this music can not like it, but at least you will rest. An example of compositions from the Ambient genre you can listen to the audio recordings of my group in contact, for this you just need to join it (you had to see the link to it on the right on the site) and click on Play, after receiving a supreme position in a convenient position. At the same time, try to relax and "stand out" at least 20 minutes, try to forget about all the problems and do not think about anything, "dissolve" in music.

To remove stress you can go a little bit and breathe. It is better to choose a calm and quiet place, for example, the park. Avoid the noise and large clusters of the people. While walking, again, try to relax, get rid of thoughts, look more on the sides, direct your opinion in the outside, not inside yourself and your problems. Contemplative exercises Well contribute to calmness. Sit on the bench and look at the tree, peer into every bend, try to do nothing more your attention to a certain time. This is a subspecies of meditational practice, which can be engaged in anything, even at a lunch break at work.

When the pace of step is walking - slow, do not run anywhere and do not rush. You can combine with sports, walked, rissed, reached the horizons and Bruusyev - they hung up and stress once had happened!

If such walks cause a feeling of boredom, then

Tip 7 - start relaxing already on the road after work

I know that, even if the day was not extremely difficult in terms of the nervous load, it is still, the road home is capable of hardly tired or spoil the mood. Many do not know how to remove stress after work And continue to accumulate him and on the way home. Therefore, on the road, start disconnecting the thoughts about work and on current problems, abstract from what is happening, do not give in to the universal malice and nervousness, the atmosphere of which, as a rule, reigns in public transport and on the roads. Be calm, try to suppress inside yourself those impulses that lead to the fact that you begin to be angry with someone and swear in rumor or to yourself. Since all this negative is able to make concluding strokes in your evening painting of stress and tension and finally soak you. Let it be angry and nervous others to the detriment of themselves, but not you!

Here is the golden rule that you must learn. In order not to get rid of stress with all sorts of slaughter supplies like tablets or alcohol, it is better to minimize its manifestations during the whole of your day, starting in the morning. How can this be done and can it be done at all? In order to find out, for a start, let's talk about what stress is and how it accumulates in you.

The nature of the occurrence of stress

First briefly about what stress is. There is one principal moment here. Error to perceive stress as an external order phenomenon. It is wrong to think that it creates a stress situation. He arises from us inside as a reaction to the external circumstances that we perceive as stressful. Do you feel the difference? This means that stress depends on us, from our reaction, this is exactly why all people react differently to the same things: someone from one unfriendly look of passerby is able to fall into depression, and the other retains iron calm, When everything around collapsing.

Based on this suggests one very important conclusion that is how much we got stress depends more from ourselves than what happened to us. This is a principal position. It turns out that, although the external circumstances can not be adjusted for the considerations of our comfort and equilibrium (finding less stressful work it turns out not always or leave the city in a quieter place, not for everyone it is possible), but you can always change your perception of what is happening So that it does not give rise to nervous tension in us. And this is all real.

How to minimize the daily manifestation of stress

I have already partially answered this question in my advice: meditate, it is able to reduce your sensitivity to external stress factors to a minimum level. Also engage in sports and spend more time in the air, it will strengthen your nervous system. If the latter is lazy, then start at least with meditation, it is necessary if you want to become more relaxed and less susceptible to stress! It should not, it only hurts your nervous system, so that psychic fatigue will accumulate only faster afterwards!

You can also read my article about that. Since the smaller you nervous the less voltage accumulates. It is better for you to use the lessons that are given in this article, especially pay attention to the breathing exercises, their use is just the same refers to the answer to the question how to remove fast stress Without spending a lot of time.

Well, finally, something else is very important. Be calm and calm. Remember that much of what happens to you daily: cases at work, the reaction of those around you, random conflicts - this is all the essential nonsense!

Work is nonsense

Work is just a way to get money, do not perceive it seriously. (This does not mean that it is not necessary to approach it responsibly, it means that it is necessary to determine the place in your life for her, and not allow it to go beyond the boundaries of the area where you localized it) Your failures at work can not always be identified With personal failures: a huge abyss often extends between a person and his profession, so if you don't cope with something at work, this does not mean that you are a worthless person (of course many companies try to form in their employees the opposite opinion: they are not profitable for the employee He stopped identifying himself with his work and so in philosophically referred to his failures, they want to see that you perceive corporate goals as personal goals).

Human relations are trifles

All relations with outsiders, intrigue - it is also nonsense and trifles on which they are not worth paying attention. What others think about you, your colleagues are their personal matter and their perception of you, besides, it can be distorted by the peculiarities of the person perceive. Less worried about what the people around you are thinking about you.

It should not be made of yourself and someone to prove something for the sake of the principle, since anyway, nothing will prove, everyone will remain at its own, the only thing that will receive is a big portion of the negative. Some bad economy! Do not take part in the squabbles and disassemblywhere everyone only does what the ego protrudes, their beliefs, their own character. These are not the disputes in which truth is born., these are disputes for the sake of the dispute!

Try to behave so that the negative of other people does not cling to you: Smile at rudeness. This is not a call to substitute the left cheek when you hit you right. Still, it is quite good to put people in place in certain situations and not allow you to contact you as they do.

This Council concerns the fact that it is not necessary to participate in meaningless swearing and clarifying relationships in response to rudeness in transport, at work or on the street from colleagues, drivers, random passers-by, etc. In those situations of which you can go out with a smile , Saving a good mood and not dirting someone else's mud and at the same time do not lose your positions so (go out with a smile - the winner!), And do not waste strength to someone to prove something.

In short, if you are systematically Hamit Colleague - you need to tactfully put it in place and no longer find out the relationship, but do not swear with all sorts of cleaners, guards and other chiefs of the barriers that you see the first and last time. Judge about the situation.

More smile!

And generally speaking, more often smile!. Smile - Magic thing! She is able to disarm anyone and repel the desire to send the tag of the negative in your direction. Believe me, if you need something from someone to achieve, with the exception of some special occasions, "rags" to the person will not raise such an effect as a symbol of benevolence - a smile. In response to the "hit", a person turns on a protective reaction And he begins to answer you the same, even if you know that you are right, it's just that he cannot differently, as he is offended and forced to defend themselves. Negative causes only negative!

But at the same time, you ourselves must relate to people with a crowded voltage and negative that they do not know how
To restrain your emotions and keep the situation under control: you do not need to respond immediately to their swear and rags. I have already said about this if the situation can be resolved without quarrels, then try to contribute to this. Smile on the swearing and ignore it where possible. Let your thoughts do not occupy some small disassembly.

That's probably all. In the next article, I will write about why you should not drink alcohol or sedative pills to remove stress and tension.

The cause of stressful state is a situation or event that violate the usual order, rhythm of life. From the gauge, there are failures on a personal front, family troubles, disagreements with business partners, unloved work, soldiers of the chief, lack of time. Stresses overvolt the nervous system. Increasing the adaptive capabilities of the body, the development of stress resistance helps to quickly overcome discomfort, remove psychological and emotional tension.

Types of stress

In English Stress - "Press, Gnet, Load". Before answering the question, how to remove stress, it is necessary to determine its types and causes.

Psychological or emotional.Positive and negative events. For example, a disease of loved ones, marriage, the birth of a child, etc.

Physiological.Heat, cold, thirst, hunger, etc.

Short-term.Natural disaster, change of public system, loss of property, savings. It is necessary to quickly remove this stress, since it can cause a shock state.

Long-term. Memories of tested shock, negative experiences that violate emotional balance.

Information.Taking the mass of important solutions in the conditions of time deficit. IT professionals, managers, human rights defenders, drivers, students are subject to this species.

Eustobe. Tide of creative forces, huge joy. Positive shake increases activity, mobilizes the ability, brings the result. For example, Eustone helps overcome adverse natural conditions to conquer the mountain peak.

Distress. The threat to lose work, not get the desired destination. In order not to suffer the protective forces of the body, it is necessary to remove negative stress, eliminate the nervous voltage.

Symptoms

Circumstances that knock out from the habitual track are simultaneously mobilized. Stress is the cause of actions that are hardly possible in the usual state.

Symptoms of stress are universal, do not depend on the type of impact. The body reacts:

• alarm for mobilization;
• resistance using adaptation capabilities;
• exhaustion when the adaptation resource runs out.

The body mobilize, increase performance, encourage specific actions of cortisol and adrenaline hormones.

Cortisol ("Hormone of Stress") promotes the development of a stress reaction, increases blood glucose levels, reduces the activity of digestive and reproductive systems.

Adrenalin Enhances blood pressure, heart rate, the need for high-calorie food.

Hormones help relieve stress - to spend strength to make a supercondancy that will restore the broken balance with the world.

Some remove stress and nervous tension in mastering the missing knowledge, skills and skills. Others - the development of muscles, the exhaustion of fighting techniques.

Symptoms of stress when spending and exhausting the adaptation resource:

• inadequate behavior, loss of control;
• complexity in objective assessment of the problem;
• ignoring reasonable arguments of others;
• resentment on unspoic jokes;
• the desire of sympathy;
• ignoring the rules of business etiquette, rudeness in communication;
• frequent mood shifts;
• feeling impotence before circumstances;
• disorders of appetite (lack or increasing);
• feeling of loneliness.

If you do not remove stress with specific actions, hormones harm health. Symptoms:

• insomnia;
• migraine;
• heart pain;
• ready.

The symptoms of non-stressed stress cause tension and clamp, which leads to nervous tick, slope, radiculitis, disorders of digestion.

Removing negative stress

Some are looking for and applying ways how to remove negative stress, nervous tension and discomfort. Others take the situation, practically do not attempt to eliminate the obstacle.

The thing is that persistent and purposeful short-term negative stress gives shake, helps more accurately concentrate efforts in the selected direction. Shake helps to achieve intended goals. The lack of strong negative experiences delays the achievement of the result.

In addition, Distress helps to feel the completeness of life in all manifestations.

Some do not remove negative stress - it goes after a decrease in emotional susceptibility and tension.

What develops stress resistance

One of the items of the interview when admission to work - the reaction of the applicant for stress.

High stress resistance opens up broad prospects. For example, facilitates the achievement of professional heights, because the difficulties of such mobilize.

Stress-resistant can take the right solution in an unfavorable setting. Most of their colleagues in a similar situation are helpless, looking for a way to make stress.

On the other hand, daily opposition to Nazhi, making decisions in the face of uncertainty or lack of information, the willingness to bear responsibility for possible errors to dull sensitivity.

The reduced need to relieve stress is the reason for the development of indifference to the problems of others, worn, silent, negative consequences in personal life.

Stress resistance determine:

• wonderful health;
• volitional qualities;
• temperament;
• upbringing;
• character.

Improving these qualities does not cancel the need to take every day stress.

Prevention and removal of stress

Rule 1.. Stress resistance development requires the ability to avoid conflicts. It is important to understand the motives of actions, take into account the emotional state of others. Take the rule to react to the unfavorable situation only after its analysis.

Rule 2.. The consumption of an adaptation resource for overcoming the intellectual, volitional, emotional pressure creates a nervous and psychological stress. Remove stress helps switching, distraction to another. For example, if the profession is intellectual, give the body physical activity, and vice versa. Representatives of technical professions to visit the theater, concert.

Rule 3.. Maintain and restore physical forces, get enough sleep, to fully eat during the day.

Rule 4.. Remove stress helps concentrate on a specific problem, and not on an abstract general situation.

Rule 5.. The cause of mental discomfort and nervous voltage is the achievement of not a complete result (the rating is "good" instead of "excellent"). Learning to take partial victory, especially if it is impossible to fully control the situation.

Rule 6.. Remove or reduce stress before bed helps reading, calm music, solitaire.

Exercises against stress

Exercise 1. Normalize emotional state, relax or mobilize the body helps the breathing technique:

• Slowly breathe the belly to reduce the excitation of nerve centers, quick relaxation. The chest is almost fixed.
• In a short time to mobilize the body, set up to the maximum result, to breathe as often to breathe.

Exercise 2:

1. Slowly inhale the bottom of the body, sticking the belly.
2. For a few seconds, delay your breath, slowly exhale.

To relax, breathe 3-5 minutes.

Exercise 3.:

1. Inhale the stomach, measure the duration of the breath.
2. Exhare twicear longer.

Repeat to ourselves: "I give me a great pleasure to talk calmly and confidently, I am resistant and calm."

Exercise 4.. Remove stress prevents intermittent, with delays, breathing, lack air:

1. Fully exhale and do not inhale as much as possible.
2. To breathe deeply and exhale several times.

Repeat several times.

Exercise 5.:

1. Stop, feet on the width of the shoulders, straightened hands in front of the floor parallel.
2. On the exhalation, raise the body on the socks, get a spin in the spine to the vertical position of the hands.

Representing the body with exhaled air leaves negative, negative emotions, fear, conflicts.

Exercise 6. To remove nervous voltage and discomfort:

1. Foot on the width of the shoulders, hands stretched forward.
2. To inhale squeeze the brushes, slowly bend hands in the elbows, move to the chest.
3. On the exhalation, dramatically throw forward, open your fingers.

Repeat 3-5 times.

Exercise 7.. Push ups:

1. Position stop lying.
2. Breathe, squeeze, exhale.

Repeat 20-30 times.

Exercise 8.. If time is allowed to do fitness. The half-hour occupation reduces anxiety, stimulates intellectual activity. Removes stress, soothes the evening walk.

Home remedies remove stress

Sedative fees On the basis of Valerians, mint calm, normalize sleep.

Magnesium. It is calmer, to increase stress resistance help products, rich: pumpkin seeds, sunflower, flax, chocolate, cocoa.

Signs of deficit: increased excitability, the tendency to "break down" on trifles, frequent depression, scattering attention, convulsions.

Vitamin C Removes the severity of stress, reduces the level of cortisol in the blood, returns it faster to normal. Reduces the sharpness of the subjective reaction to the pressure from the outside.

Eleutherokokk Used with mental or physical overwork, nervous voltage. The plant tones, strengthens intellectual abilities.

It is not necessary to remove stress in this method with increased nervous excitability, insomnia, sleep disorders.

Kalina. Reduces nervous excitement, blood pressure, useful in atherosclerosis, vessel spasme.

Changed: 06/27/2019

How to remove stress: 20 effective ways Stress has become a constant companion of our life. Despite the fact that the doctors confirm: moderate strength and duration stress is even useful for our body, - the ability to effectively confront stress will help preserve health.

Stress is a natural reaction of the body, an attempt to adapt to the stress factor. But if stress is a reaction, then it can be learned to manage it. Of course, much depends on the strength of stress, its duration, as well as the ability of a person to resist him. There are universal ways to deal with stress, among which you can try to find the one that is suitable for you.

Italian scientists confirmed the beneficial effect of regulation
breathing on human health. During the experiments from participants
(they read prayers and mantras) was installed deep rare
Breath (rhythm characteristic of the cardiovascular system),
In which blood is better enriched with oxygen.

Method number 1: Remember good

Perhaps you are too focused on the negative side of life and exaggerate the meaning of those things that you do not work. Try to switch your attention to pleasant moments. To do this, you need to start remembering that good that happened to you lately, even what seems to you. Each pleasant episode must be taken to remember as much as possible with those sensations that you have experienced. The best memories can be constantly used in hard days to gain hope for the future.

Method number 2: Analyze the problem

It happens that the essence of the problem is not so much in it, as in your reaction to it. In order to understand how this is, you need to quietly think about what your trouble is. Only in this case you can understand how they can be overcome. It will be useful will imagine how you leave this situation the best for myself. Then you can imagine that this situation repeated and you coped again with it. So you can fantasize 10-15 minutes.

Method number 3: Enjoy the beauty of the moment

If you can not just reproduce pleasant moments from the past, but also create them in the present, you will be easier to survive stress. If you see something beautiful (a wonderful landscape outside the window, a laughing child, an unusual flower, a talented work of art), provide yourself with the opportunity to enjoy this spectacle to fully. Try to forget about everything and concentrate on contemplation.

Method number 4: Connect sound, rhythm and breathing

If you need to focus and get together with thoughts, you can try one exercise: for this you need to repeat (about yourself or out loud) any sound (for example, [OM], [AUM], [Hamm], [mmmm]), word (suitable: "God", "love", "sun") or phrase ("peace on earth", "the whole world is one", "above and above", "the world without end") in the same rhythm during 15-20 minutes. The sound must be synchronized with breathing.

Method number 5: breathe correctly

To do this, it is necessary to sit comfortably, preferably in the lotus position. And concentrate on your breath. It is necessary to breathe slowly and deep, focusing on each sigh. It is possible to reflect that breathing is the essence of life, and oxygen - the source of life, represent how the oxygen is impregnated with each cell. Proper breathing soothes, fills with a sense of gratitude to the world.

Method number 6: Make a pause

The easiest way to deal with stress is to take leave or ran and change the situation - often it turns out to be the most effective. The ideal solution will be a trip to the resort, where you can fix health at the same time.

You can entrust your mood by a proven favorite book, and you can stop the choice on the recommended novelty. The book on how to defeat stress, not only responds your attention, but also enrich useful information on the topic.

Method number 8: Leave work at work

If the source of your stress is a job, your home should be a reliable fortress in which you can hide. Do not take work at home - home is better to engage in pleasant and loved ones.

Method number 9: Discuss a problem with loved ones

Many of us in order to defeat stress, sometimes it is enough to simply say that a person who knows how to listen, and perhaps and will give a useful advice.

Method number 10: Put

An excellent means of removing the nervous voltage is singing. The song is a splash of our emotions. In the course of the song, the soul of a person opens peace and a singing becomes easier.

Method number 11: make a pet

Numerous studies prove that human interaction with pets reduces blood pressure from him and soothes heart rhythm. Well relaxes and observation of fish in aquarium.

Method number 12: Care for plants

Plant care has a pacifying effect on humans. In addition, plants create comfort in the house and refresh the air.

Method number 13: Prepare something delicious

For those people who love and know how to prepare, the process of cooking any dish (especially if you cook it for your favorite people) has a gradual soothing effect.

Method number 14: take a warm bath

One of the classical ways to relax at home is to take a warm bath with aromatic foam. It is important to choose the aromatic compositions. You can light the little candles and take with you some nice drink.

Method number 15: Go for a walk

The usual walk through the streets will help you come to yourself if you do not find houses. It is necessary to walk until you feel that thoughts have been put in order. Then you can return home.

Method number 16: do nothing

Try not to do anything and do nothing at all. As soon as some thought will be stood in your head, try to drive it. The state of "purified consciousness" can lead you to the feeling.

Method number 17: try to finish

Spelling spiritual pain is as important as physical. If you can't talk to anyone, try to finish into my voice. The main thing is to release what has accumulated in your soul, outward.

Method No. 18: Puck

Crying is a natural method for removing stress embedded in us by nature itself. It does not just remove emotional pain, but also removes toxins from the body. Unlike men, women often cry with pleasure. And this is one of the reasons why they live longer.

Method number 19: immerse yourself in favorite business

If you have a favorite thing, it means you have a wonderful means of dealing with stress. Try to leave your head in an interesting process for you, to infect its energy. You can distract, which means that the voltage will leave.

Method number 20: Feel gratitude

Even if serious troubles occur in your life, you can always find such things for which you are grateful to God, your family, a loved one, friends. Try to think about them and feel gratitude - one of the most pacifying emotions.
If none of the proposed ways can help you, you can always come up with your own. The main thing is that you have a desire to get out of the state of stress the winner.

Yaroslav Kolpakov, Clinical Psychologist, Candidate of Psychological Sciences: "If you feel that the stress is an exiled, fed up all your body, you are tested in my head, hands, legs, - you can try the method of" progressive muscular relaxation ". The essence of the method is the natural reaction of the muscles following the voltage, relaxation. The technique is the following - in a certain sequence it is necessary to mostly strain certain muscles for 5-10 seconds, and then concentrated for 15-20 seconds on the resulting feeling of relaxation.

The sequence is as follows:

1. Dominant brush and forearm (magnify the fist as much as possible and bend the brush in any direction).
2. The dominant shoulder (beg in the elbow and strongly push my elbow to the housing or the nearest surface - bed, armrest, etc.).
3. Unomintent brush and forearm.
4. Unominant shoulder.
5. The muscles of the upper third of the face (raise your eyebrows as above and wide open your mouth).
6. Muscles of the middle third of the face (very cloggy, frown and murmur nose).
7. Muscles of the lower third of the face (burning the jaws and turn the corners of the mouth back to the ears).
8. Neck muscles (pull the shoulder joints high to the ears and in such a position, tighten the chin to the chest).
9. Breast muscles and a diaphragm (take a deep breath, twist the elbows in front of yourself and squeeze them).
10. The muscles of the back and abdomen (strain the muscles of the abdominal press, twist the blades and bring back).
11. Dominant hip (strain the front and rear muscles of the hip, holding a knee in a tense semi-bent position).
12. Dominant shin (pull the foot and accelerate the fingers of the foot).
13. Dominant feet (pull the ankle joint and squeeze the fingers of the foot).
14. Unominant thigh.
15. Unominant shin.
16. Unominant feet.

Under the word "dominant" mean the right-hander and left for the left. It is recommended to undergo short-term training in this procedure to conduct it as efficiently as possible. "

Linguists of the Moscow Institute of Linguistics subjected to a plant
Arbidonsis exposure using a wave generator enhancing
The emotional sound of the swiss words (the power of irradiation is 40 thousand x-rays).
The plant turned out to be torn DNA chains, there was a decay
Chromosome, seeds died or mutated.

Expert:Yaroslav Kolpakov, Clinical Psychologist, Candidate of Psychological Sciences

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