How to get rid of tension and stress: useful tips

With prolonged exposure, stress triggers a cascade of physiological reactions that negatively affect health. The heart rate and breathing rate increase, and body temperature rises. All this can lead to problems with the heart and blood vessels, exacerbation of chronic diseases, and decreased immunity.

Learning to cope with the normal stresses of life will help you maintain strength and a positive attitude for productive work and communication with your loved ones. Below are recommendations to help you get rid of stress.

Complex 2. Muscle relaxation

The progressive muscle relaxation technique was developed by the American doctor E. Jacobson in the 1920s. It is based on a simple physiological fact: after tension of any muscle, a period of automatic relaxation begins. Taking this into account, a technique was developed according to which, in order to achieve deep relaxation of the body, you first need to strongly tense your muscles for 10-15 seconds, and then concentrate on the feeling of relaxation that arises in them for 15-20 seconds.

Exercises:

• Start by focusing on your breathing for a few minutes. Breathe slowly and calmly, think about something pleasant. After this, you can begin muscle exercises, working on different muscle groups.
• Hands.
  Squeeze your hand as tightly and tightly as possible. You should feel tension in your hand and forearm. Relax your hand as you exhale, concentrating on the feeling of relief that arises. Repeat the same for the other hand. If you are right-handed, you should start with your right hand, if you are left-handed, start with your left.
• Neck.
  Tilt your head back, slowly turn it from side to side, then relax. Pull your shoulder joints high towards your ears and in this position tilt your chin towards your chest.
• Face.
  Raise your eyebrows as high as possible, open your mouth wide (as if you are pretending to be very surprised). Close your eyes tightly, frown and wrinkle your nose. Clench your jaw tightly and move the corners of your mouth back.
• Breast.
  Take a deep breath and hold it for a few seconds, then relax and return to normal breathing.
• Back and stomach.
  Tighten your abdominal muscles, squeeze your shoulder blades together and arch your back.
• Legs.
  Tighten the front and back muscles of your thighs, keeping your knee in a tense, bent position. Pull your foot towards you as much as possible and straighten your toes. Extend your ankle joint and flex your toes.

Do 3-4 repetitions of the complex. Each time you rest a newly tense muscle, notice how good it feels and how relaxed you feel. It helps many people cope with stress and anxiety.

The right rhythm of life

Order in everything is the key to success and excellent well-being. To combat permanent stress, create a daily routine and strictly adhere to it. It needs to take into account not only your responsibilities, but also the moments when you relax, you can be alone with yourself and your feelings.

What helps relieve stress:

• changing habits;
• change of residence;
• constantly traveling out of town;
• rest;
• playing sports.

Also, you need to clearly include meal times in your daily routine, then you will not overeat or undereat. This will save you from the additional frustration of painful weight loss or weight gain.

Physical exercise

What to do if you have constant nervous tension? You need to keep your body in shape. Naturally, all the negativity that accumulates in the body must have a way out. The healthiest way is sports. It is clear that there is not always enough time for serious physical activity. But it is necessary to spend 1.5 hours in the gym or pool 2-3 times a week. If this is not possible, do light exercises after waking up. By the way, many men relieve stress through sports.

Sports don't have to be active. If you have health restrictions, then you can take up, for example, bullet shooting. This sport teaches concentration and observation. It relieves stress just as much as running. The main thing is to find a sport for the soul. It should bring you only joy.

Finding new hobbies

New activities are a storehouse of emotions. You need to find a business that will not necessarily bring you income, but can distract you from everyday problems. It could be painting, music, or maybe something completely new. You will surprise your friends, please your loved ones, and accomplish everything you planned in your youth.

Rest and relaxation

Lack of rest is a real risk factor for the body. Every mechanism that works constantly wears out quickly. So is man. The lack of proper sleep and breaks reduces performance, leading to the fact that a person, in the end, simply “falls off his feet” and becomes nervous. Therefore, we must not forget about relaxation. This is a simple way to relieve stress.

Causes of the disease

• An interesting fact is that not only situations associated with the loss of something close can lead to neurosis. The cause of the disease can also be a bright, joyful event , for example, the birth of a child, a wedding, or the start of studies at the desired college or university.
• Neurosis often occurs in melancholic and choleric people. These types of temperament are characterized by emotional instability, so typical melancholic and choleric people have a more difficult time experiencing traumatic situations.
• Physical and psycho-emotional stress ultimately lead to this nervous pathology. If a person constantly works or studies and does not have enough time for relaxation and rest, he is at risk. Especially with accompanying problems in your personal life, the development of neurosis cannot be avoided.
• With long-term or intense somatic illnesses, psychological problems associated with the inability to finish the work started, symptoms of severe neurosis also appear.

How to get rid of neurotic headaches?

It is important for patients with a neurotic disorder to know how to relieve tension and pain in the head during neurosis, because their livelihoods depend on it. When treating this symptom, an integrated approach is used that helps reduce its intensity and remove the cause of the neurotic disorder. To achieve this, several types of patient assistance are used.

Medication assistance

With neuroses, pain in the head can be simply unbearable. A constant feeling of heaviness, constriction and increased severity of pain leads to a deterioration in the patient’s psycho-emotional state. He becomes irritable, gets tired quickly, and does not want to use anything for food, since the chewing process also causes pain. To solve this problem, it is necessary to use medications to get rid of headaches. To do this, the doctor prescribes:

• sedative herbal preparations (Valerian, Peony Tincture, preparations with motherwort, Nervo-Vit);
• painkillers that relieve muscle or vascular spasm (Spazmolgon, Riabal, Novigan, various analgesics and others);
• vitamins to support the functioning of the heart and nervous system (various vitamin complexes with vitamins C, group B, magnesium, iron and other microelements);
• nootropics and anti-anxiety drugs (Glycised, Glycine, Nootropil, Pantogam), they have a good effect on brain function and normalize sleep, but the dosage and course of administration are determined only by a doctor.

Psychotherapeutic assistance

Psychological techniques are used not only to treat headaches, but also to get rid of the causes of neurosis. Cognitive behavioral therapy is actively used, hypnosis is an effective assistant, and it is also important to use positive therapy methods to restore a person’s psycho-emotional sphere. Long-term work with a psychologist or psychotherapist is required.

Lifestyle change

Often a person causes himself to develop neurotic headaches by exposing himself to excessive mental or physical stress.

To avoid the development of this symptom into pathology, restoration of the body's strength is required: healthy sleep, work and rest regime, you can help yourself by using aromatherapy, therapeutic exercises, doing massages, water procedures, tuning into the positive and learning positive thinking. Published by econet.ru.

PS And remember, just by changing your consciousness, we are changing the world together! © econet

In the shadow of stress

Stress can't be avoided, but it can be controlled

As they say, stress cannot be avoided, but it can be controlled.

There are many factors that contribute to the development of stress. A stressful background is created by health problems, financial difficulties, work; Even our normal reactions to everyday life can lead to increased anxiety and “feed” stress.

Statistical surveys show that almost everyone has to deal with stress. According to ROMIR, 95% of our country’s residents experience stress in one way or another. VTsIOM data differs slightly: according to them, only 9% of Russians are not familiar with stress. And 8% of the population experience stress constantly.

How many people are stressed at one time? According to the results of one of the studies (data from the Kemerovo region for 2013 were used), the prevalence of stress was 22.6%. At the same time, stress was registered more often in women than in men (28.1% versus 11.7%).

We cannot completely avoid problems. Avoiding problems is not the best tactic. But by developing a habit of regular exercise, you can add an effective stress relief tool to your arsenal.

How does this disease manifest itself?

A neurotic disorder of the nervous system necessarily leads to detrimental consequences for the body and social activity of a person. It can cause neurosis, nausea, dizziness, constant headaches, increased conflict, irritability, and disability. That is why, when neurosis manifests itself, you need to solve the problem, and not hope for its independent disappearance .

The main manifestations of the disease include:

• headaches of various types;
• numbness of the limbs;
• dizziness;
• various types of sleep disorders;
• a person cannot relax if he wants to;
• increased irritability;
• the patient does not feel joy and happiness, he is constantly depressed;
• restlessness, anxiety;
• decrease in cognitive functions, intellectual abilities;
• fast fatiguability;
• pain in internal organs, in the limbs, without obvious reasons;
• decreased labor productivity;
• mood swings;
• tearfulness;
• touchiness;
• “getting stuck” in a stressful situation;
• the body's sensitivity to temperature changes and bright light;
• disorders of the autonomic nervous system: sweating, rapid heartbeat, fluctuations in blood pressure, problems with the stomach;
• decreased sex drive;
• decrease in the intensity of volitional impulses;
• dyspnea;
• dark spots when closing or opening the eyes, the condition is accompanied by dizziness;
• decreased appetite, inability to form a bolus due to insufficient amount of saliva in the mouth;
• the appearance of a feeling of fear without a threatening factor.

What is neurosis?

Neurosis is a disease in which a person loses the ability to cope with stressful situations . The body’s defenses and the formed psychological adaptation “break down” in this state, leading to exhaustion of the nervous system. This disease affects not only the psyche and the nervous system; a person often notices a malfunction of an internal organ or prolonged pain.

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Strong neurosis does not go unnoticed from the outside either. People around note increased irritability and deterioration in the physical condition of a person suffering from this disease.

Calming herbs and aromatherapy

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

Herbal infusions that are stored all year round help relieve internal tension. The following herbs are selected as a natural sedative: St. John's wort, oregano, chamomile and motherwort. Dilute the herbal taste of tea with honey, cinnamon or syrup. The composition of the collection is selected individually.

Herbal tea with honey

Getting rid of nervous tension at home is easy if you take baths with pine needles and essential oils once a week. Use 10 drops of oils (orange, cedar and lemon tree) added to a warm bath. This way you can relieve fatigue. After a bath, it is recommended to drink freshly brewed chamomile tea or a decoction with medicinal plants (lemon balm and mint).

The beneficial properties of oils are used to improve blood circulation, in the fight against colds and stress. Incense helps to relax: with the help of an aroma lamp and essential oils you can calm the nervous system. With the help of lavender, geranium and frankincense oil, a woman can relieve severe pain during menstruation (hormonal imbalance causes increased nervousness and psycho-emotional stress).