Stress: ways out of stress. Stress and ways out of stressful situation

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Introduction

3. Ways out of stress. Methods of prevention of stress

Conclusion

List of used literature

Introduction

stressing Voltage Adaptation Situation

As the basis of a person as a subject of labor and management increases with the integrated automation of production. Man is responsible for the effective work of the whole technical system And the error allowed by them can lead in some cases to very difficult consequences.

The study and design of such systems have created the necessary prerequisites for the unification of technical disciplines and sciences about the person and his work activity, led to the emergence of new research tasks. These are the tasks associated with the description of the characteristics of a person as a component of an automated system. We are talking about the processes of perception of information, memory, decision-making, research of movements, motivation problems, readiness for activities, stress.

The relevance is that this issue still plays a large role in the life of every person, since any human activity in one or another can cause stressful state.

The purpose of this test work is to study the main causes of stress, signs of stress voltage, ways to exit stress, as well as methods for preventing stressful state.

The paper uses books, articles of domestic and foreign authors.

1. The concept of stress. The main causes of occurrence

One of the most common types of affects in our days is stress.

In modern life, stress plays a significant role. They affect human behavior, its workability, health, relationship with others and in the family.

What is stress, how does it occur, how affects the human body and how to deal with him?

Stress is a state of excessively strong and long psychological stress, which occurs in a person when its nervous system receives emotional overload.

The most widely used definition is the following:

"Stress is the tense state of the human body, both physical and mental." Stress is present in the life of every person, since the presence of stress impulses in all spheres of human life and activity is undoubtedly.

Stressful situations arise both at home and at work. Meanwhile, stress is not at all a "painful" state, but with the help of which the body struggles with undesirable effects.

Sometimes stress can be useful, as it helps if necessary to use the organism resources. But excessive stress lead to exhaustion, which can cause physical and mental illness. Stresses are included in the top ten causes causeing diseases.

Stress is an integral part of human existence, it is only necessary to learn to distinguish the permissible degree of stress and too much stress. Zero stress is impossible.

Personal stress is related to what makes an individual and what happens to him when he does not fulfill, violates certain prescribed social roles.

Family stress includes all the difficulties in maintaining a family and relations in it - work on the house, marital problems, etc.

The work stress is usually associated with a heavy workload, the absence of self-control over the result of the work, role uncertainty and role conflict.

Public stress refers to problems that experience are experienced large groups people - for example, economic recession, poverty, bankruptcy, racial stress and discrimination.

Ecological stress is determined by the impact of extreme conditions. ambient, Waiting for such an impact or its consequences.

Financial stress does not require clarification. Impossibility to pay bills, not providing income expenses, difficulties in obtaining debt, these and other circumstances may be the cause of stress.

Internalism stress deserves detailed consideration not only because not enough attention was paid to him, but also due to the fact that it can be processed into various life events and influence the characteristics of the attitude towards them and the behavior of the individual.

The concept and state of stress is close and the concept of frustration. The term itself (from Lat. Frustratio - deception, disorder) is the state of a person caused by objective insurmountable difficulties arising from the path. Frustration is experiencing as tension, anxiety, despair, anger that covers a person when on the way to achieving the goal it is found with unexpected interference that interfere with the satisfaction of the need

2. Causes and signs of stress voltage

Stress can be caused by factors associated with the work and activities of the organization or the events of a person's personal life.

Consider the factors acting within the organization that cause stress.

1. Overload or too small workload, i.e. The task that should be completed for a specific period of time.

An employee simply instructed an exorbitant number of tasks or an unreasonable level of output for this period of time. In this case, it is usually anxiety, frustration (crashing), as well as a sense of hopelessness and material losses. However, the underload can cause exactly the same feelings. An employee who does not receive work corresponding to its capabilities, usually feels anxiety regarding its value and position in the social structure of the organization and feels clearly non-substituted.

2. Conflict roles.

Conflict roles occurs when conflicting demands are imposed to the employee. Conflict roles may also occur as a result of violation of the principle of unity. Two managers can give employee contradictory instructions. For example, the director of the plant may require the head of the workshop to maximize the production of products, while the head of the technical control department requires compliance with quality standards.

3. Uncertainty roles.

The uncertainty of roles occurs when the worker is not sure that he is expected from him. Unlike conflict roles, here the requirements will not be contradictory, but also evasive and uncertain. People must have a correct idea of \u200b\u200bthe expectations of the leadership - what they should do, how they should do and how they will rate them after that.

4. Uninteresting work.

People suffering from excessive stress at work can try to apply the following methods.

1. Develop a priority system in its work. Rate your job as follows: "Must do today", "to do later this week" and "to do when there is time."

2. Learn to say "no" when you reach the limit, after which you can no longer take over the work. Explain to your boss that you understand the importance of the task.

3. Adjust especially effective and reliable relationships with your boss. Understand his problems and help him understand yours. Teach your chief to respect your priorities, your workload and give reasonable orders.

4. Do not agree with your supervisor or anyone who begins to expose contradictory requirements (role conflict). Explain that these requirements pull you in opposite directions.

5. Notify your manager or employees when you feel that expectations or standards for evaluating your task are not clear.

6. Discuss a feeling of boredom or lack of interest in working with your head. Once again, do not get to the position of the spontaneous

7. Find every day time to turn off and rest. Close the door for five minutes every morning, lift and run on something legs, completely relax and throw away the work out of my head. Contact your nice thoughts or images to refresh the brain. Leave from time to time from the office to change the situation or the course of thoughts. Do not dine there and do not delay for a long time after you should have to go home or engage in other work.

Signs of stress voltage

1. The inability to focus on something.

2. Too frequent errors in work.

3. The memory worsens.

4. Too often arises a feeling of fatigue.

5. Very fast speech.

6. Thoughts often disappear.

7. Pains (head, back, area of \u200b\u200bthe stomach) appear quite often.

8. Increased excitability.

9. Work does not cause former joy.

10. Losing sense of humor.

11. The number of cigarettes smoked sharply increases.

12. Addiction to alcoholic beverages.

13. Permanent sense of malnutrition.

14. The appetite disappears - it is generally lost to food.

15. Inability to finish work on time.

If we have found the signs of stressing the body, then it is necessary to carefully examine its reasons.

Causes of stress voltage.

1. Much more often we have to do not what I would like, but what you need, what is included in our duties.

2. constantly lacks time - do not have time to do anything.

3. We have something or someone cares, we constantly rush somewhere.

4. Begins to seem that all surrounding clamps in the vice of some internal tension.

5. We constantly want to sleep - no way you can sleep.

6. We see too many dreams, especially when very tired per day.

7. A lot of smoke.

8. Consume alcohol more than usual.

9. We do not like almost anything.

10. Houses, in the family - permanent conflicts.

11. There is constantly dissatisfaction with life.

12. We do debts, not even knowing how to pay with them.

13. A complex of inferiority appears.

14. There is no one to talk about your problems, and there is no special desire.

15. We do not feel respect for yourself - neither at home or at work.

Probably, there are not all causes of stress voltage. Each person must analyze its condition and identify the reasons for stressing voltage, possibly characteristic only for its body (from the point of view of his personal sensations).

The predisposition to stress voltage can also be determined using various tests.

3. Ways out of stress

Let us turn to active methods of increasing the overall stability of the human body. They can be attempted to divide into three groups:

The first group - includes methods using physical factors of exposure - this is a physical culture, hardening the body, jogging, etc.

The second group is autogenous training, psychotherapy, hypnosis.

The third group of ways to increase the overall sustainability of the body are associated with biologically active substances.

The essence of it is to be able to benefit, something positive even from failure. The second taking calm is to prove to herself that "it could be worse."

One of the best ways to calm is a chat with a close person when you can, firstly, as they say, "throw out the soul."

When a person responds, his excitement decreases, and at this moment the opportunity appears to clarify him anything, calm, send it.

An important way to remove mental stress is the activation of a sense of humor. Laughter leads to a drop of anxiety; When a man was digging, his muscles are less tense (relaxation) and palpitations are normalized.

Consider possible methods Stressing:

relaxation;

concentration;

respiratory autoregument.

Relaxation is a method with which it is possible to partially or completely get rid of physical or mental stress. So, perform exercises of relaxation gymnastics preferably in a separate room, without prying eyes. The purpose of the exercise is complete relaxation of the muscles.

To start the exercise, it is necessary to take the starting position: lying on the back, the legs are divorced to the sides, the feet are turned out to the outwards, the hands are freely lying along the body (palms up). The head is slightly trapped back. The whole body is relaxed, the eyes are closed, breathing through the nose.

Here are some examples of relaxation exercises:

1. To learn calmly about 2 minutes, the eyes are closed. Try to present the room in which you are. First, try mentally bypassing the whole room (along the walls), and then do the way around the perimeter of the body - from head to heels and back.

2. Carefully watch your breathing, passively recognizing that breathe through the nose, mentally note that the inhaled air is somewhat colder than the exhaled. Focus on your breath for 1-2 minutes.

Try not to think about anything else.

3. Make a shallow breath and hold your breath for a moment. At the same time dramatically strain all the muscles for a few seconds, trying to feel the tension in the whole body. When you exhale relax. Repeat 3 times.

Then lie calmly a few minutes, relaxing and focusing on the feeling of gravity of your body. Enjoy this pleasant feeling.

Now exercise for individual parts of the body - with altered voltage and relaxation.

4. Exercise for leg muscles. Strain immediately all the muscles of the legs - from the heels to the hips. For a few seconds, lock the stressful state, trying to feel the voltage, and then relax the muscles. Repeat 3 times.

Then lie calm for a few minutes, completely relaxing and feeling the severity of your relaxed legs.

All environment sounds register in consciousness, but do not perceive.

The same applies to thoughts, however, do not try to overcome them, they only need to register.

In conclusion, mentally, "eat" on all the muscles of the body - was there anything left somewhere at least the slightest voltage. If so, try to remove it, because relaxation should be complete.

Now open your eyes, then he grumble several times, open and stretch sweetly after a pleasant awakening. Very slowly, smoothly, sit without jerks. Then also slowly, without sharp movements, stand up, trying to keep the pleasant feeling of internal relaxation as long as possible.

Concentration.

So, we denote the exemplary procedure for performing concentration exercises.

1. Try to indoors where you intend to do, there were no audience.

2. Sit on a stool or ordinary chair - only sideways to the back, so as not to rely on it. The chair in no case should have a soft seat, otherwise the efficiency of the exercise will decrease. Sit down as convenient as you can be still motionless for a certain time.

3. Put your hands free on your knees, close your eyes (they should be closed until the end of the exercise so that attention is not distracted by foreign objects - No visual information).

4. Breathe through the nose calmly, not intense. Try to focus only on the fact that the inhaled air is colder than exhaled.

5. And now two options for concentration exercises:

a) Concentration on the account.

Mentally slowly read from 1 to 10 and focus on this slow account. If at some point the thoughts begin to dissipate and you will not be able to focus on the account, start counting first. Repeat the score within a few minutes.

b) Concentration on the Word.

Choose some short (best double) the word that causes you positive emotions or with which pleasant memories are connected. Let it be the name of a loved one, or a gentle nickname that parents called you in childhood, or the name of your favorite dish. If the word is doubled, then mentally utter the first syllable on the breath, the second is in exhalation.

Focus on "your" word, which from now on will be your personal slogan at a concentration. It is this concentration that leads to the desired side result - relaxation of all brain activity.

6. Perform relaxation and concentration exercises within a few minutes. Exercise until it gives you pleasure.

7. Having finished the exercise, spend your palms by the centuries, do not sleep and pull out. A few more moments quietly sit in a chair. Note that you managed to defeat the abutation.

Respiratory retardation.

In normal conditions, no one thinks about breathing and does not remember. But when for some reason deviations arise from the norm, suddenly it becomes difficult to breathe. Breathing becomes difficult and severe in physical tension or in stressful situation. Conversely, with a strong fright, a tense waiting for something people involuntarily delay their breathing (they take a breath).

The slower and deeper, we breathe calmer and rhythm, the sooner we get used to this way of breathing, the sooner it will become an integral part of our life.

Methods of prevention of stress.

1. Sit into the chair, relax and relax.

2. Welcome a strong tea or weld the coffee.

3. Turn on the tape recorder and listen to your favorite music.

4. If your close at home, drink tea or coffee with them and calmly talk about something.

5. Fill the bath is not very hot water And lie in it. In the bath do soothing breathing exercises.

6. Take a walk by fresh air.

7. Put the tracksuit, sneakers and run these 10 minutes.

Conclusion

According to the results of the study, you can draw the following conclusions:

Without stress, it is impossible to live and even harmful. It is much more difficult to try to solve the problem: "How to live in stress?" However, the stressors are different: the stressor is a friend who has enormous benefit to our health, stimulating creative activities; Stressor - from which you can easily dismiss and in an hour or another simply forget or remember with a grin and a sense of some dissatisfaction. But there is a stressor - an enemy that causes terrible blows on the most vital organs.

Stress disorganizes human activity, violates the normal course of its behavior. Stresses, especially if they are frequent and durable, have a negative impact not only for a psychological state, but also on human physical health. They are the main "risk factor" in manifestation and exacerbation of such diseases as cardiovascular and diseases of the gastrointestinal tract.

Some life situations causing stress can be foreseen. For example, the change of phases of development and family formation or biologically determined changes in the body characteristic of each of us. Other situations are unexpected and unpredictable, especially sudden. There are still situations due to human behavior, making certain decisions determined by the course of events. Each of such situations can cause mental discomfort.

In this regard, a person needs good adaptive abilities that will help survive the hardest life situations, stand in the most stringent life trials. We can bring up these adaptive abilities, and improve with various exercises.

Bibliography

1. Bodrov V.A. Information stress. - M., 2002. - 352c.

2. Greenberg J.S. Stress management. - SPb.: Peter, 2004. - 496 p.

3. Kositsky G.I., Smirnov V.M. Nervous system and stress. - M.: Science, 2003. - 200 p.

4. Rogov E.I. Emotions and will. - M., 2003. - 240 s.

5. Sandomirsky M.E. How to cope with stress. - Voronezh: NPO Modek, 2005. - 176 p.

6. Everly D.S., Rosenfeld R. Stress. Nature and treatment. - M., 2005.-438c.

7. Emotional stress / ed. L.Alevi. - L.: Medicine, 2004. - 328 p.

8. Yakovlev G.M., Novikov V.S., Khavinson V.H. Resistance, stress, regulation. - L.: Science, 2003. - 238 p.

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Plan.

Introduction

1. The concept of stress. Main reasons.

1.1 .. Stress and frustration.

3. Ways out of stress.

3.1.Relaxation

3.2. concentration;

3.3. Auto regulation.

4. Methods of prevention of stress.

Conclusion.

List of used literature.

1. The concept of stress. The main causes of occurrence.

One of the most common types of affects in our days is stress.

In modern life, stress plays a significant role. They affect human behavior, its workability, health, relationship with others and in the family.

What is stress, how does it occur, how affects the human body and how to deal with him?

Stress is a state of excessively strong and long psychological stress, which occurs in a person when its nervous system receives emotional overload.

The most widely used definition is the following:

"Stress is the tense state of the human body, both physical and mental." Stress is present in the life of each person, since the presence of stress impulses in all spheres of human life and activity is undoubtedly.

What is emotional stress?

Any event, fact or message may cause stress, i.e. Become a stress. The stressors can be a wide variety of factors: microbes and viruses, various poisons, high or low ambient temperature, injury, etc. But it turns out that any emotional factors can be the same stressors, i.e. Factors affecting the emotional sphere of man. It's all that can weighing us, misfortune, a rude word, undeserved insult, a sudden obstacle to our actions or aspirations. At the same time, this or that situation will appear with the cause of stress or not, it depends not only on the situation itself, but also from personality, its experience, expectations, self-confidence, etc. Of course, the assessment of the threat, waiting for the dangerous consequences, which the situation contains in itself is especially important.

So, the very emergence and experience of stress depends not so much from objective, how many of the subjective factors, on the characteristics of the person himself: assessing the situation, comparing their forces and abilities with what is required from it, etc.

Stressful situations arise both at home and at work. From the point of view of management, organizational factors that cause stress in workplaces are of the greatest interest. Know these factors and pay special attention to them. This will help prevent many stressful situations and increase the efficiency of management work, as well as achieve the objectives of the organization with minimal psychological and physiological loss of personnel. After all, it is stress that causes many diseases, which means that the human health is tangible, while health is one of the conditions for success in any activity. Therefore, personality factors causing stress are also considered. In addition to the reasons for the appearance of stress, the stressful state of the body is analyzed - stress voltage, its main features and causes.

Translated from English stress is pressure, pressure, voltage. According to G. Selre, stress is nonspecific (i.e. the same on various influences) The response of the body on any demand presented it, who helps him adapt to the difficulty, cope with it. Any surprise that violates the usual life of life may be the cause of stress. At the same time, as noted by G. Selre, it does not matter, the situation with which we encountered is pleasant or unpleasant. It is only the intensity of the need for restructuring or adaptation. As an example, the scientist leads an increasing situation: the mother, which was reported to the death in the battle of her sole son, is experiencing a terrible spiritual shock. If many years later it turns out that the message was false and the Son will suddenly enter the room as a whole and unharmed, it will feel the strongest joy.

The specific results of two events - grief and joy are completely different, even opposite, but their stressful action is a non-specific requirement of adaptation to a new situation - may be the same.

It is difficult to find a scientific term that would be used as often as the word "stress". Using this term, people usually imply that they are in a state of nervous voltage, that they are tired or depressed. Meanwhile, stress is not at all a "painful" state, but with the help of which the body struggles with undesirable effects.

Sometimes stress can be useful, as it helps if necessary to use the organism resources. But excessive stress lead to exhaustion, which can cause physical and mental illness. Very often, people turn to a doctor with complaints about physical indisposition, while the real reason for their state is stress. Stresses are included in the top ten causes causeing diseases.

The most painful and dangerous is the traumatic stress, which comes as a result of such life-threatening events as wars, natural disasters, car accidents, criminal violence, etc.

Stress is an ordinary and common phenomenon. We are all at times experiencing it - maybe, as a sensation of emptiness in the depths of the stomach, when we get up, seeming in class, or as an increased irritability or insomnia during the examination session. Minor stresses are inevitable and harmless. It is excessive stress that creates problems for individuals and organizations. Stress is an integral part of human existence, it is only necessary to learn to distinguish the permissible degree of stress and too much stress. Zero stress is impossible.

Currently, scientists distinguish between eustess (positive stress, which is combined with the desired effect and mobilizes the body) and Distress (negative stress with an undesirable malicious effect). With eustess, activation occurs cognitive processes and the processes of self-consciousness, reflection of reality, memory. Distress, arising in the working environment tends to spread and no time. Such a accumulated consequence is difficult to compensate for the leisure hours, you need to compensate for working hours. [Rogov E.I. p.80] the most common and complete is the classification of life stress, one of the options of which is proposed by R.T.Wong and is shown in rice

Next area - intrapersonal stress. Most of our requirements for the outside world and its impact on us are associated with this type of stress. This area is like a centrifugal force that affects all areas of our lives. If we are not in the world with themselves, our inner confusion, the experience is manifested in negative, impacts on the outside world and violates interpersonal relationships. This category of stress includes events such as unfulfilled expectations, unrealized needs, meaninglessness and the aimless of the actions, painful memories, inadequacy of evaluation of events, etc.

The area of \u200b\u200binterpersonal stress interacts with certain areas of life. Since each person has to constantly solve a variety of social issues in its activities, the interaction with other persons and its assessment has a significant impact on our perception, experience, attitudes towards events and are the problems of relations between people.

Personal stress is related to what makes an individual and what happens to him when he does not fulfill, violates certain prescribed social roles, such as the role of parent, husband, serving, etc. It is manifested in connection with such phenomena as a violation of health , bad habits, sexual difficulties, boredom, aging, retirement.

Family stress includes all difficulties in maintaining a family and relationships in it - work on the house, marital problems, conflicts between generations, life with youth disease and death in the family, alcoholism, divorce, etc.

The work stress is usually associated with a heavy workload, the absence of self-control over the result of the work, role uncertainty and role conflict. Poor security of work, unfair labor assessments, violation of its organization can become a source of stress.

Public stress refers to problems that experience are experiencing large groups of people - for example, economic recession, poverty, bankruptcy, racial stress and discrimination.

Environmental stress is determined by the impact of extreme environmental conditions, the expectation of such an impact or its consequences - air and water pollution, severe weather conditions, ill neighboring neighbors, a hill, high noise level, etc.

Financial stress does not require clarification. Impossibility to pay bills, not providing costs of income, difficulties in obtaining debt, inconsistency in the level of wage results, the emergence of additional and financially unsecured expenses, these and other circumstances may cause stress.

1.1. Stress and frustration.

The concept and state of stress is close and the concept of frustration. The term itself (from Lat. Frustratio - deception, disorder) is the state of a person caused by objective insurmountable (or subjectively so perceived by the difficulties arising from the path. Frustration is experiencing as tension, anxiety, despair, anger that covers a person when, on the way to achieving the goal, it is found with unexpected interference that interfere with the satisfaction of the need.

Frustration creates, thus, along with the initial motivation, a new, protective motivation aimed at overcoming the obstacle that has arisen. The former and new motivation is implemented in emotional reactions.

The most common response to frustration is the emergence of aggressiveness, targeted most often on obstacles. An adequate response to the obstacle is to overcome or bypass it, if possible; The aggressiveness, quickly turning into anger, is manifested in turbulent and inadequate reactions: insult, physical attacks on a person (pinch, beat, push) or an object (break it).

In some cases, the subject responds to frustration of the deputy (for example, it comes out of the room), accompanied by aggressiveness, which does not manifest itself openly.

Frustation entails emotional disorders only when an obstacle arises for strong motivation. If a child who has begun to drink, take a nipple, he reacts anger, but at the end of sucking - no emotional manifestations.

1.2. Pressure physiological mechanisms.

Studies show that physiological signs of stress include ulcers, migraine, hypertension, back pain, arthritis, asthma and heart pain. Psychological manifestations include irritability, loss of appetite, depression and reduced interest in interpersonal and sexual relations, etc.

Currently, no anyone has doubts that in stress (be it a disease, pain, physical suffering or emotional shock - strong, weak, long-term, short-term) increasing nerve mechanisms.

Suppose a quarrel or some unpleasant event took place: the man was excited, can not find a place, he is gnawing unjust offended, annoyance due to the fact that he did not manage to behave correctly, did not find words. He would be happy to distract from these thoughts, but again and again the scenes of what happened before his eyes; And again rolls the wave of resentment, indignation.

Three physiological mechanisms of such stress can be distinguished.

First, in the cerebral cortex, an intense resistant focus of excitement was formed, the so-called dominant, which subordinates all the activities of the body, all actions and human thoughts. So, to calm down to eliminate, discharge this dominant or create a new, competing. All distracting techniques (reading the exciting novel, watching a movie, switching to the classroom of your favorite thing) are actually aimed at forming a competing dominant. The more fascinating the case, which is trying to switch upset by a frustrated person, it is easier for him to create a competing dominant. That is why each of us does not interfere with have some kind of hobby that opens the way to positive emotions.

Secondly, after the emergence of the dominant, a special chain reaction is developing - one of the deep brain structures is excited - the hypothalamus, which causes the nearby special iron - the pituitary gland - to allocate a large portion of the adrenocorticotropic hormone (ACTH) into the blood). Under the influence of ACTH, adrenal glands allocate adrenaline and other physiologically active substances (stress hormones), which cause a multilateral effect: the heart begins to shrink more often and stronger (remember how it "pops up" from the chest with fear, excitement, anger), blood pressure increases (here Why a head can be accelerated, a heart attack occur, becoming more often breathing). The conditions for intensive muscle load are prepared in this phase. But a modern person, unlike primitive, after stress, usually does not allow accumulated muscle energy into the move, so in his blood, the biologically active substances have been circulating in the blood, which does not give to calm down neither the nervous system or internal authorities. It is necessary to neutralize the hormones of stress, and the best assistant here is physical education, intensive muscular load. [C. ]

Thirdly, due to the fact that the stressful situation retains its relevance (the conflict is not resolved safely and some need remained unsatisfied, otherwise there would be no negative emotions), impulses supporting the brain in the bark of the brain The activity of the dominant is, and the hormones of stress continues to the blood. Consequently, it is necessary to reduce the significance of this unfulfilled desire or find the way to implement it.

2. Causes and signs of stress voltage.

Removing the efficiency and well-being of the individual, excessive stress is expensive to organizations. Many of the problems of employees who are reflected both on their earnings and the results of work and the health and well-being of employees are rooted in psychological stress. Stress directly and indirectly increases the cost of achieving the objectives of organizations and reduces the quality of life for a large number of workers.

Stress can be caused by factors associated with the work and activities of the organization or the events of a person's personal life.

Consider the factors acting within the organization that cause stress.

1. Overload or too small workload, i.e. The task that should be completed for a specific period of time.

2. Conflict roles.

Conflict roles occurs when conflicting demands are imposed to the employee. For example, the seller can get a job immediately respond to request requests, but when he is seen talking to the client, they say that he will not forget to fill the shelves to the commander.

Conflict roles may also occur as a result of violation of the principle of unity. Two managers can give employee contradictory instructions. For example, the director of the plant may require the head of the workshop to maximize the production of products, while the head of the technical control department requires compliance with quality standards.

Role conflict may also arise as a result of differences between the norms of the informal group and the requirements of the formal organization. In this situation, the individual may feel tension and anxiety, because he wants to be accepted by the group, on the one hand, and comply with the requirements of the manual - on the other.

3. Uncertainty roles.

4. Uninteresting work.

Some studies show that individuals with more interesting work show less concern and are less susceptible to physical ailments than those engaged in uninteresting work. However, the views on the concept of "interesting" work in humans varies: what seems interesting or boring for one, it will not be at all interesting to others. Successful activity, whatever it, leaves less the consequences of aging, therefore, says Selre, you can live happily and happily if you choose a suitable job for yourself and successfully handle it.

Stress may occur as a result of bad physical conditions, for example, deviations at room temperature, poor lighting or excessive noise. Incorrect relationships between powers and responsibility, bad exchange channels for the organization and unreasonable requirements of employees to each other can also cause stress.

The ideal will be the position when the performance is at a higher level possible, and the stress is at a lowest possible. To achieve this, managers and other employees of the organization must learn to cope with stress in themselves. How to manage to increase productivity and reduce stress levels?

People suffering from excessive stress at work can try to apply the following methods.

1. Develop a priority system in its work. Rate your job as follows: "Must do today", "to do later this week" and "to do when there is time."

2. Learn to say "no" when you reach the limit, after which you can no longer take over the work. Explain to your boss that you understand the importance of the task. Then describe the specific priority work that you are currently working on. If he insists on performing a new task, ask what work you must postpone before the completion of the new task.

4. Do not agree with your supervisor or anyone who begins to expose contradictory requirements (role conflict). Explain that these requirements pull you in opposite directions. Ask for a meeting with all interested parties to find out the question. Do not occupy an accusable aggressive position; Just explain what specific problems create conflicting requirements for you.

5. Tell your manager or employees when you feel that expectations or standards for evaluating your task are not clear (uncertainty roles). Tell them that you are somewhat not confident about a number of specific questions related to the task of questions and would like to be able to discuss these issues with them.

6. Discuss a feeling of boredom or lack of interest in working with your head. Taking into account once again, should not be in the position of the spinning. Explain that you are a supporter who requires the recoil forces and would like to be able to participate in other activities.

Other factors associated with lowering the likelihood of stress include adherence to proper nutrition, maintaining themselves in shape with physical exercises and achieving a general equilibrium in life.

So, stress is the intense state of the body, i.e. Non-specific response of the body on the requirement presented to him (stressful situation). Under the influence of stress, the human body is experiencing stress voltage. Consider various states of a person who can signal the presence of internal voltage in the body. A conscious assessment is able to translate these signals from the sphere of emotional (feeling) in the sphere of rational (mind) and thereby eliminate the undesirable state.

Signs of stress voltage

1. The inability to focus on something.

2. Too frequent errors in work.

3. The memory worsens.

4. Too often arises a feeling of fatigue.

5. Very fast speech.

6. Thoughts often disappear.

7. Pains (head, back, area of \u200b\u200bthe stomach) appear quite often.

8. Increased excitability.

9. Work does not cause former joy.

10. Losing sense of humor.

11. The number of cigarettes smoked sharply increases.

12. Addiction to alcoholic beverages.

13. Permanent sense of malnutrition.

14. The appetite disappears - it is generally lost to food.

15. Inability to finish work on time.

If we have found the signs of stressing the body, then it is necessary to carefully examine its reasons.

Causes of stress voltage.

1. Much more often we have to do not what I would like, but what you need, what is included in our duties.

2. constantly lacks time - do not have time to do anything.

3. We have something or someone cares, we constantly rush somewhere.

4. Begins to seem that all surrounding clamps in the vice of some internal tension.

5. We constantly want to sleep - no way you can sleep.

6. MI See too many dreams, especially when very tired per day.

7. A lot of smoke.

8. Consume alcohol more than usual.

9. We do not like almost anything.

10. Houses, in the family - permanent conflicts.

11. There is constantly dissatisfaction with life.

12. We do debts, not even knowing how to pay with them.

13. A complex of inferiority appears.

14. There is no one to talk about your problems, and there is no special desire.

15. We do not feel respect for yourself - neither at home or at work.

The predisposition to stress voltage can also be determined using various tests.

3. Ways out of stress

Let us return once again to the definition of stress concept. Translated by S. of English language The word "stress" means "push, pressure, voltage". And the encyclopedic dictionary gives the following interpretation of stress: "A combustibility of protective physiological reactions arising in the body of animals and a person in response to the impact of various adverse factors (stressors)."

The first to define the stress of the Canadian physiologist Hans Selre. According to his definition, stress is all that leads to the rapid aging of the body or causes disease. The question arises, how can the human body be withstanding stress and manage it?

What could be opposed to stress?

Let us turn to active methods of increasing the overall stability of the human body. They can be attempted to divide into three groups:

The first group - includes methods using physical factors of exposure - this is a physical culture, hardening the body, jogging, etc.
The second group is autogenous training, psychotherapy, hypnosis.
The third group of ways to increase the overall sustainability of the body are associated with biologically active substances.

The beginning of this phenomenon goes into distant antiquity, and the scale is stunning.

The spread of Coca in South America (XVIV) and opium in the Middle East (XVIIV) occurred in a critical period, when hunger fired in these areas of land. Attempts to treat depression (influence on low mood) belong to deep antiquity: so in the VIII century. BC Assyrians used cocaine leaves to "create satiety from hungry, the power of the weak and oblivion of adversity."

Alcohol has a certain attractive force, which lies in its features of action on human psyche. The effects of alcohol versatile. Moderate and episodic alcohol consumption increases mood, softens anxiety, anxiety, tension, makes a person more sociable, contact.

We will not deny the temporary anti-storage effect of alcohol and nicotine, but along with these peculiarities of them are still inherent, - painful addiction to use. But compared with chronic alcoholism or other addiction stressor - just a lamb. We can present the action of the stressor to the body as a small scheme (Fig.).

Possessing an anti-stress action, alcohol, obviously, should have a certain effect on the central nervous

the system, although there is not a single system, not a single organ in the human body that would not be subject to change under the influence of systematic alcohol intake.

Thus, there is no doubt that alcohol is not a medicine from the stressor, but a very dangerous thing. Swanging a few senses of negative emotions, they risk getting into a network of chronic alcoholism, which is incommensurable worse than any stressor.

Fig (3 p.32)

One of the best ways to calm is communication with a close person when you can, firstly, as they say, "throw out the soul", i.e. discharge the focus of excitement; Secondly, switch to an interesting topic; Thirdly, to jointly find the way to a safe resolution of the conflict or at least a decrease in its significance.

When a person responds, his excitement decreases, and at this moment the opportunity appears to clarify him anything, calm, send it. The need to discharge emotional tensions in motion is sometimes manifested in the fact that a person is torn through the room, tears something. In order to quickly normalize its condition after trouble, it is useful to give themselves reinforced physical exertion.

An important way to remove mental stress is the activation of a sense of humor. The essence of the sense of humor is not to see and feel comic where it is, but to perceive as a comic thing that claims to be serious, i.e. Be able to take something exciting as an unfriendly and unworthy of serious attention, able to smile or laugh in a difficult situation. Laughter leads to a drop of anxiety; When a man was digging, his muscles are less tense (relaxation) and palpitations are normalized. In terms of its functional significance, laughter is so powerful, which is even called "stationary jogging".

Consider possible ways to deal with stress:

relaxation;
concentration;
respiratory autoregument.

3.1. Relaxation.

The automatic alarm reaction consists of three consecutive phases (according to the theory of Selleg):

pulse;
stress;
adaptation.

In other words, if stress comes, then soon the stressful state is declining - a person so or otherwise calms down. If the adaptation is broken (or there is no absent), then some psychosomatic diseases or disorders may occur.

Consequently, if a person wants to direct his efforts to preserve health, he must be consciously responsible for the stress impulse. With this type of active protection, a person is able to intervene in any of the three phases of stress. Thus, he may interfere with the effect of stressful impulse, delay it or (if the stress situation has not yet come) to weaken stress, thereby preventing psychosomatic disorders in the body.

Activating the activity of the nervous system, relaxation regulates the mood and degree of mental excitation, allows you to weaken or reset the mental and muscle tension caused by stress.

So what is relaxation?

Relaxation is a method with which it is possible to partially or completely get rid of physical or mental stress. Relaxation is a very useful method, because it is quite easy to master it - there is no special education for this and even a natural gift. But there is one indispensable condition - motivation, i.e. Everyone needs to know what he wants to learn relaxation.

Relaxation methods need to be mastered in advance so that at a critical moment it can be easily opposed to annoyance and mental fatigue. With regularity, relaxation exercises will gradually become a habit, will be associated with pleasant impressions, although in order to master them, it is necessary to persevere and patience.

Most of us are already so accustomed to the spiritual and muscle tension, which perceive it as a natural state, not even realizing how harmful it is. It should be clearly understood that, having mastered relaxation, you can learn how to regulate this tension, suspend and relax in your own will, at your own desire.

So, perform exercises of relaxation gymnastics preferably in a separate room, without prying eyes. The purpose of the exercise is complete relaxation of the muscles. Complete muscular relaxation has a positive effect on the psyche and reduces the mental balance. Mental autoelksation can cause the state of "ideological emptiness." This means a minute violation of mental and mental ties with the surrounding world, which gives the necessary rest to the brain. Here you need to be careful and not overdoing with the renunciation of the world.

Here are some examples of relaxation exercises:

2. Carefully watch your breathing, passively recognizing that breathe through the nose, mentally note that the inhaled air is somewhat colder than the exhaled. Focus on your breath for 1-2 minutes. Try not to think about anything else.

Then lie calmly a few minutes, relaxing and focusing on the feeling of gravity of your body. Enjoy this pleasant feeling.

Now exercise for individual parts of the body - with altered voltage and relaxation.

Then lie calm for a few minutes, completely relaxing and feeling the severity of your relaxed legs.

All environment sounds register in consciousness, but do not perceive. The same applies to thoughts, however, do not try to overcome them, they only need to register.

In conclusion, mentally, "eat" on all the muscles of the body - was there anything left somewhere at least the slightest voltage. If so, try to remove it, because relaxation should be complete.

Completing relaxation exercises, take a deep breath, delay your breath and for a moment, strain the muscles of the whole body: when you exhale, relax the muscles. After that, lying on the back for a long time - calmly, relaxing, breathing smooth, without delay. You have regained faith in your strength, able to overcome the stressful situation - and there is a feeling of inner calm. After performing these exercises, you must feel yourself rested, full strength and energy.

Over time, these exercises will be performed faster than at the beginning. Later it will be possible to relax the body when it is necessary.

3.2. Concentration.

Inability to focus - a factor, closely related to stress. For example, most working women at home perform three functions: households, spouses and mothers. Each of these functions requires a woman of concentration, marginal attention and, naturally, complete dedication. There are multiple non-submission. Each of these three functions causes whole line Impulses distracting the attention of women from currently performing activities and capable of providing a stressful situation. Such a breaking to pieces of day in the day leads to exhaustion, mainly mental. In this case, concentration exercises are simply indispensable. They can be performed where and ever used during the day. To begin with, it is advisable to do at home: early in the morning, before leaving for work (study), or in the evening, before bedtime, or - even better - immediately after returning home.

So, we denote the exemplary procedure for performing concentration exercises.

Try to indoors where you intend to do not have the audience.
Sit on a stool or ordinary chair - only sideways to the back, so as not to rely on it. The chair in no case should have a soft seat, otherwise the efficiency of the exercise will decrease. Sit down as convenient as you can be still motionless for a certain time.
Put your hands freely on your knees, close your eyes (they should be closed until the end of the exercise so that attention is not distracted by foreign objects - no visual information).
Blow through the nose calmly, not intense. Try to focus only on the fact that the inhaled air is colder than exhaled.
And now two options for concentration exercises:
a) Concentration on the account.

Mentally slowly read from 1 to 10 and focus on this slow account. If at some point the thoughts begin to dissipate and you will not be able to focus on the account, start counting first. Repeat the score within a few minutes.

b) Concentration on the Word.

Choose some short (best double) the word that causes you positive emotions or with which pleasant memories are connected. Let it be the name of a loved one, or a gentle nickname that parents called you in childhood, or the name of your favorite dish. If the word is doubled, then mentally utter the first syllable on the breath, the second is in exhalation.

Focus on "your" word, which from now on will be your personal slogan at a concentration. It is this concentration that leads to the desired side result - relaxation of all brain activity.
Perform relaxation and concentration exercises within a few minutes. Exercise until it gives you pleasure.
Having finished the exercise, spend your palms by centuries, do you feel right to open your eyes and pull out. A few more moments quietly sit in a chair. Note that you managed to defeat the abutation.

3.3. Respiratory retardation.

In normal conditions, no one thinks about breathing and does not remember. But when for some reason deviations arise from the norm, suddenly it becomes difficult to breathe. Breathing becomes difficult and severe in physical voltage or in a stressful situation. Conversely, with a strong fright, a tense waiting for something people involuntarily delay their breathing (they take a breath).

A person has the opportunity, consciously driving breathing to use it for calmness, to remove the voltage - both muscle and mental, thus, respiratory retardation can become an effective means of struggle with stress, along with relaxation and concentration.

Anti-fast breathing exercises can be performed in any position. It is necessarily only one condition: the spine must be in a strictly vertical or horizontal position. This makes it possible to breathe naturally, freely, without tension, fully stretch the muscles of the chest and abdomen. It is also very important to the correct position of the head: it should sit on the neck straight and freely. Relaxed, straight sitting head to a certain extent pulls up chest And other parts of the body. If everything is in order and muscles are relaxed, you can exercise in free breathing, constantly controlling it.

With the help of deep and calm auto-regulating breathing, you can prevent the mood drops.

With laughing, sighs, cough, conversation, singing or declamination, certain changes in respiratory rhythm occur compared to the so-called normal automatic breathing. From this it follows that the method and rhythm of breathing can be purposefully adjusted using conscious slowdown and deepening.

An increase in the duration of the exhalation contributes to the soothing and complete relaxation.

The breathing of a calm and balanced person differs significantly from human breathing in a state of stress. Thus, according to the rhythm of breathing, it is possible to determine the mental state of the person.

Rhythmic breath soothes nerves and psyche; The duration of individual respiratory phases does not matter - the rhythm is important.

The health of a person, which means the life expectancy of life largely depends on the right respiration. And if the breath is congenital unconditional reflex, then, therefore, it can be consciously regulated.

The slower and deeper, we breathe calmer and rhythm, the sooner we get used to this way of breathing, the sooner it will become an integral part of our life.

3.4. Methods of prevention of stress.

Lifestyle is our daily life from early morning until late evening, every week, every month, every year. Composite parts of the active and relaxation lifestyle are the beginning of the labor day, and the power mode, and motor activity, and the quality of rest and sleep, and the relationship with others, and the reaction to stress, and much more. It depends on us how our lifestyle will be - healthy, active or unhealthy, passive.

If we manage to have a positive effect on our basic life principles, ensure that relaxation and concentrations become an integral part of our lifestyle, then we will become balanced and will more calmly react to stressful factors. It is necessary to know that we are able to consciously affect those or other processes occurring in the body, i.e. We have the ability to auto regulation.

There are four main methods for the prevention of stress using autoregument: relaxation, a contrary "alteration" of the day, first aid for acute stress and autoanalysis of personal stress. The use of these methods, if necessary, accessible to each. We have already spoken about relaxation, so we consider three other methods.

Very often, people when returning home tolerate their working activity, excitation in the family. What you need to get rid of your daylights and, crossing the threshold of the house, do not take care of your own bad mood at your home? After all, this way we bring home stress, and wines everything - our ineulsion to dope from accumulated for the day of impressions. First of all, you need to establish a good tradition: Returning home from work or study, immediately hold relaxation.

Sit into the chair, relax and calmly relax. Or sit comfortably on the chair and take a relaxation "Couter Pose".
Wire a strong tea or welding coffee. Stretch them for 10 minutes, try to do not think about this segment.
Turn on the tape recorder and listen to your favorite music. Enjoy these wonderful moments. Try to fully immerse yourself in music, turning off your thoughts.
If your close at home, drink tea or coffee with them and calmly talk about something. Do not decide your problems immediately upon returning home: in a state of fatigue, it is very difficult to break, and sometimes it is impossible. You can find out of a dead end position after it goes a little time and the voltage of the labor day will fall.
Fill the bath is not very hot water and lie in it. In the bath do soothing breathing exercises. Make a deep breath through closed lips, lower the bottom of the face and the nose into the water and make a very slow exhalation. Try to exhale as long as possible (exhale with resistance). Imagine that with each exhale overall stress that has accumulated per day, gradually falls.
Take a walk in the fresh air.
Put the tracksuit, sneakers and run these 10 minutes.

It is very important that the initiative of such "alterations" of the day proceeded from us. It is necessary to warn your loved ones that in this short period of time we forget about our home duties, and try to spend these 10 minutes with them. On the fresh head on the solution of all household problems, it will take much less nervous and physical energy.

If we suddenly find ourselves in the stressful situation (someone raised us, Oroagal chief or someone from home made it takes) - we have acute stress. To begin, it is necessary to collect all your will in the fist and command the "stop!" To dramatically slow down the development of acute stress. To be able to get out of the state of acute stress to calm down, you need to find effective method self-help, your own method. And then B. critical situationwhich may arise every minute, we can quickly navigate, resorting to this method of help in acute stress.

Now consider how to find and explain the reactions of your body on stressful situations. That is, how can I define your personal stress. It is extremely important to understand its own stressful situation: first, the manifestation of stress for each person individually; Secondly, stress, as a rule, cannot be the only reason - there are always many such reasons; Thirdly, you can find the most reasonable way out of the situation.

The most justified by the method of autoanalysis of personal stress is the diary of stress. This method is simple, however, requiring patience. For several weeks - if possible daily - it is necessary to make simple marks in the diary: when and under what circumstances were the signs of stress were discovered. It is better to record your observations and feelings in the evening after work or before bedtime, when it is easier to recall the smallest details and details. If at the end of the day notes do not do, then the next day, in everyday worries and bustle will be forgotten when and what happened.

Analysis of records in the diary helps to simply and quickly determine which events or life situations contribute to the emergence of stress. It is regularly repeated situations described in the diary, may be the cause of stress.

It is useful to record your feelings immediately upon the occurrence of acute stress, then in a calm and balanced state to analyze them.

If we shed our own entries and try them to systematize, it will be found that some of the main signs of stress are repeated: irritability, the impossibility of focusing, forgetfulness, frequent sighs, feeling on the body of goosebumps, muscle tension, "failing legs" (not sitting in place) Internal gravity, dry mouth, restless sleep, fast fatigue, inexplicable fear, poor mood, depression state, frequent headaches (especially in the occipital part), joint pain, absence of appetite or, on the contrary, overeating, constipation, rapid heartbeat.

After analyzing the record, it is possible to determine, at what time of the day it comes most often, it comes out, it takes place at work or on returning home. With the help of the stress diary, you can find out for yourself that it interferes with us in life, which causes our personal stress.

Conclusion

Is it possible to live without stress?

No, without stress it is impossible to live and even harmful. It is much more difficult to try to solve the problem: "How to live in stress?" However, the stressors are different: the stressor is a friend who has enormous benefit to our health, stimulating creative activities; Stressor - from which you can easily dismiss and in an hour or another simply forget or remember with a grin and a sense of some dissatisfaction. But it meets (and significantly more often than we would like) stressor - an enemy that causes terrible blows on the most vital organs.

Stress disorganizes human activity, violates the normal course of its behavior. Stresses, especially if they are frequent and durable, have a negative impact not only for a psychological state, but also on human physical health. They are the main "risk factor" in the manifestation and exacerbation of diseases such as cardiovascular and diseases of the gastrointestinal tract.

Some life situations causing stress can be foreseen. For example, the change of phases of development and family formation or biologically determined changes in the body characteristic of each of us. Other situations are unexpected and unpredictable, especially sudden (accidents, natural cataclysms, the death of a loved one). There are still situations caused by the behavior of a person, accepting certain solutions determined by the course of events (divorce, change the place of work or place of residence, etc.). Each of such situations can cause mental discomfort.

Bibliography.

M. Meson, M. Alberg, F. Hedori. MANAGEMENT BASES: PER. from English - M.: "Case LTD", 1994.-702c.
Life stress: Collection. / Compilers: L. M. Popova, I. V. Sokolov. (O. Gregor. How to resist stress. G. Selre. Stress without disease. - SPb, Leila TOO, 1994-384 p.
Bodrov V.A. Information stress. - M., 2000. - 352c.
Kogan B. M. Stress and adaptation. M.: Knowledge, 1980 No. 10.
Rogo E.I. Emotions and will. - M., 1999. - 240 p.
Stolyarenko. Basics of psychology, 1998.

Plan.
Introduction
1. The concept of stress. Main reasons.
1.1 .. Stress and frustration.

3. Ways out of stress.
3.1.Relaxation
3.2. concentration;
3.3. Auto regulation.
4. Methods of prevention of stress.
Conclusion.
List of used literature.

As the basis of a person as a subject of labor and management increases with the integrated automation of production. A person is responsible for the effective work of the entire technical system and the error allowed by them can lead in some cases to very difficult consequences.
The study and design of such systems have created the necessary prerequisites for the unification of technical disciplines and sciences about the person and his work activity, led to the emergence of new research tasks. These are the tasks associated with the description of the characteristics of a person as a component of an automated system. We are talking about the processes of perception of information, memory, decision-making, research of movements, motivation problems, readiness for activities, stress.
1. The concept of stress. The main causes of occurrence.
One of the most common types of affects in our days is stress.
In modern life, stress plays a significant role. They affect human behavior, its workability, health, relationship with others and in the family.
What is stress, how does it occur, how affects the human body and how to deal with him?
Stress is a state of excessively strong and long psychological stress, which occurs in a person when its nervous system receives emotional overload.
The most widely used definition is the following:
"Stress is the tense state of the human body, both physical and mental." Stress is present in the life of each person, since the presence of stress impulses in all spheres of human life and activity is undoubtedly.
What is emotional stress?
Any event, fact or message may cause stress, i.e. Become a stress. The stressors can be a wide variety of factors: microbes and viruses, various poisons, high or low ambient temperature, injury, etc. But it turns out that any emotional factors can be the same stressors, i.e. Factors affecting the emotional sphere of man. It's all that can weighing us, misfortune, a rude word, undeserved insult, a sudden obstacle to our actions or aspirations. At the same time, this or that situation will appear with the cause of stress or not, it depends not only on the situation itself, but also from personality, its experience, expectations, self-confidence, etc. Of course, the assessment of the threat, waiting for the dangerous consequences, which the situation contains in itself is especially important.
So, the very emergence and experience of stress depends not so much from objective, how many of the subjective factors, on the characteristics of the person himself: assessing the situation, comparing their forces and abilities with what is required from it, etc.
Stressful situations arise both at home and at work. From the point of view of management, organizational factors that cause stress in workplaces are of the greatest interest. Know these factors and pay special attention to them. This will help prevent many stressful situations and increase the efficiency of management work, as well as achieve the objectives of the organization with minimal psychological and physiological loss of personnel. After all, it is stress that causes many diseases, which means that the human health is tangible, while health is one of the conditions for success in any activity. Therefore, personality factors causing stress are also considered. In addition to the reasons for the appearance of stress, the stressful state of the body is analyzed - stress voltage, its main features and causes.
Translated from English stress is pressure, pressure, voltage. According to G. Selre, stress is nonspecific (i.e. the same on various influences) The response of the body on any demand presented it, who helps him adapt to the difficulty, cope with it. Any surprise that violates the usual life of life may be the cause of stress. At the same time, as noted by G. Selre, it does not matter, the situation with which we encountered is pleasant or unpleasant. It is only the intensity of the need for restructuring or adaptation. As an example, the scientist leads an increasing situation: the mother, which was reported to the death in the battle of her sole son, is experiencing a terrible spiritual shock. If many years later it turns out that the message was false and the Son will suddenly enter the room as a whole and unharmed, it will feel the strongest joy.
The specific results of two events - grief and joy are completely different, even opposite, but their stressful action is a non-specific requirement of adaptation to a new situation - may be the same.
It is difficult to find a scientific term that would be used as often as the word "stress". Using this term, people usually imply that they are in a state of nervous voltage, that they are tired or depressed. Meanwhile, stress is not at all a "painful" state, but with the help of which the body struggles with undesirable effects.
Sometimes stress can be useful, as it helps if necessary to use the organism resources. But excessive stress lead to exhaustion, which can cause physical and mental illness. Very often, people turn to a doctor with complaints about physical indisposition, while the real reason for their state is stress. Stresses are included in the top ten causes causeing diseases.
The most painful and dangerous is the traumatic stress, which comes as a result of such life-threatening events as wars, natural disasters, car accidents, criminal violence, etc.
Stress is an ordinary and common phenomenon. We are all at times experiencing it - maybe, as a sensation of emptiness in the depths of the stomach, when we get up, seeming in class, or as an increased irritability or insomnia during the examination session. Minor stresses are inevitable and harmless. It is excessive stress that creates problems for individuals and organizations. Stress is an integral part of human existence, it is only necessary to learn to distinguish the permissible degree of stress and too much stress. Zero stress is impossible.
Currently, scientists distinguish between eustess (positive stress, which is combined with the desired effect and mobilizes the body) and Distress (negative stress with an undesirable malicious effect). With eusstruss, the cognitive processes and processes of self-consciousness, reflection of reality, memory occurs. Distress, arising in the working environment tends to spread and no time. Such a accumulated consequence is difficult to compensate for the leisure hours, you need to compensate for working hours. [Rogov E.I. p.80] the most common and complete is the classification of life stress, one of the options of which is proposed by R.T.Wong and is shown in rice

In the inner square, the very essence of our existence, which is called "I am strength", "mental force", mental energy, or internal resources. This is what allows the individual to overcome the crisis of life, which determines the intensity of resistance to stress. The decline in the resource helps to increase vulnerabilities to different, associated with stress, disorders, such as anxiety, fear, despair, depression.
Next area - intrapersonal stress. Most of our requirements for the outside world and its impact on us are associated with this type of stress. This area is like a centrifugal force that affects all areas of our lives. If we are not in the world with themselves, our inner confusion, the experience is manifested in negative, impacts on the outside world and violates interpersonal relationships. This category of stress includes events such as unfulfilled expectations, unrealized needs, meaninglessness and the aimless of the actions, painful memories, inadequacy of evaluation of events, etc.
The area of \u200b\u200binterpersonal stress interacts with certain areas of life. Since each person has to constantly solve a variety of social issues in its activities, the interaction with other persons and its assessment has a significant impact on our perception, experience, attitudes towards events and are the problems of relations between people.
Personal stress is related to what makes an individual and what happens to him when he does not fulfill, violates certain prescribed social roles, such as the role of parent, husband, serving, etc. It is manifested in connection with such phenomena as a violation of health , bad habits, sexual difficulties, boredom, aging, retirement.
Family stress includes all difficulties in maintaining a family and relationships in it - work on the house, marital problems, conflicts between generations, life with youth disease and death in the family, alcoholism, divorce, etc.
The work stress is usually associated with a heavy workload, the absence of self-control over the result of the work, role uncertainty and role conflict. Poor security of work, unfair labor assessments, violation of its organization can become a source of stress.
Public stress refers to problems that experience are experiencing large groups of people - for example, economic recession, poverty, bankruptcy, racial stress and discrimination.
Environmental stress is determined by the impact of extreme environmental conditions, the expectation of such an impact or its consequences - air and water pollution, severe weather conditions, ill neighboring neighbors, a hill, high noise level, etc.
Financial stress does not require clarification. Impossibility to pay bills, not providing costs of income, difficulties in obtaining debt, inconsistency in the level of wage results, the emergence of additional and financially unsecured expenses, these and other circumstances may cause stress.
Internalism stress deserves detailed consideration not only because not enough attention was paid to him, but also due to the fact that it can be processed into various life events and influence the characteristics of the attitude towards them and the behavior of the individual.
1.1. Stress and frustration.
The concept and state of stress is close and the concept of frustration. The term itself (from Lat. Frustratio - deception, disorder) is the state of a person caused by objective insurmountable (or subjectively so perceived by the difficulties arising from the path. Frustration is experiencing as tension, anxiety, despair, anger that covers a person when, on the way to achieving the goal, it is found with unexpected interference that interfere with the satisfaction of the need.
Frustration creates, thus, along with the initial motivation, a new, protective motivation aimed at overcoming the obstacle that has arisen. The former and new motivation is implemented in emotional reactions.
The most common response to frustration is the emergence of aggressiveness, targeted most often on obstacles. An adequate response to the obstacle is to overcome or bypass it, if possible; The aggressiveness, quickly turning into anger, is manifested in turbulent and inadequate reactions: insult, physical attacks on a person (pinch, beat, push) or an object (break it).
In some cases, the subject responds to frustration of the deputy (for example, it comes out of the room), accompanied by aggressiveness, which does not manifest itself openly.
Frustation entails emotional disorders only when an obstacle arises for strong motivation. If a child who has begun to drink, take a nipple, he reacts anger, but at the end of sucking - no emotional manifestations.
1.2. Pressure physiological mechanisms.
Studies show that physiological signs of stress include ulcers, migraine, hypertension, back pain, arthritis, asthma and heart pain. Psychological manifestations include irritability, loss of appetite, depression and reduced interest in interpersonal and sexual relations, etc.
Currently, no anyone has doubts that in stress (be it a disease, pain, physical suffering or emotional shock - strong, weak, long-term, short-term) increasing nerve mechanisms.
Suppose a quarrel or some unpleasant event took place: the man was excited, can not find a place, he is gnawing unjust offended, annoyance due to the fact that he did not manage to behave correctly, did not find words. He would be happy to distract from these thoughts, but again and again the scenes of what happened before his eyes; And again rolls the wave of resentment, indignation.
Three physiological mechanisms of such stress can be distinguished.
First, in the cerebral cortex, an intense resistant focus of excitement was formed, the so-called dominant, which subordinates all the activities of the body, all actions and human thoughts. So, to calm down to eliminate, discharge this dominant or create a new, competing. All distracting techniques (reading the exciting novel, watching a movie, switching to the classroom of your favorite thing) are actually aimed at forming a competing dominant. The more fascinating the case, which is trying to switch upset by a frustrated person, it is easier for him to create a competing dominant. That is why each of us does not interfere with have some kind of hobby that opens the way to positive emotions.
Secondly, after the emergence of the dominant, a special chain reaction is developing - one of the deep brain structures is excited - the hypothalamus, which causes the nearby special iron - the pituitary gland - to allocate a large portion of the adrenocorticotropic hormone (ACTH) into the blood). Under the influence of ACTH, adrenal glands allocate adrenaline and other physiologically active substances (stress hormones), which cause a multilateral effect: the heart begins to shrink more often and stronger (remember how it "pops up" from the chest with fear, excitement, anger), blood pressure increases (here Why a head can be accelerated, a heart attack occur, becoming more often breathing). The conditions for intensive muscle load are prepared in this phase. But a modern person, unlike primitive, after stress, usually does not allow accumulated muscle energy into the move, so in his blood, the biologically active substances have been circulating in the blood, which does not give to calm down neither the nervous system or internal authorities. It is necessary to neutralize the hormones of stress, and the best assistant here is physical education, intensive muscular load. [C. ]
Thirdly, due to the fact that the stressful situation retains its relevance (the conflict is not resolved safely and some need remained unsatisfied, otherwise there would be no negative emotions), impulses supporting the brain in the bark of the brain The activity of the dominant is, and the hormones of stress continues to the blood. Consequently, it is necessary to reduce the significance of this unfulfilled desire or find the way to implement it.
2. Causes and signs of stress voltage.
Removing the efficiency and well-being of the individual, excessive stress is expensive to organizations. Many of the problems of employees who are reflected both on their earnings and the results of work and the health and well-being of employees are rooted in psychological stress. Stress directly and indirectly increases the cost of achieving the objectives of organizations and reduces the quality of life for a large number of workers.
Stress can be caused by factors associated with the work and activities of the organization or the events of a person's personal life.
Consider the factors acting within the organization that cause stress.
1. Overload or too small workload, i.e. The task that should be completed for a specific period of time.
An employee simply instructed an exorbitant number of tasks or an unreasonable level of output for this period of time. In this case, it is usually anxiety, frustration (crashing), as well as a sense of hopelessness and material losses. However, the underload can cause exactly the same feelings. An employee who does not receive work corresponding to its capabilities, usually feels anxiety regarding its value and position in the social structure of the organization and feels clearly non-substituted.
2. Conflict roles.
Conflict roles occurs when conflicting demands are imposed to the employee. For example, the seller can get a job immediately respond to request requests, but when he is seen talking to the client, they say that he will not forget to fill the shelves to the commander.
Conflict roles may also occur as a result of violation of the principle of unity. Two managers can give employee contradictory instructions. For example, the director of the plant may require the head of the workshop to maximize the production of products, while the head of the technical control department requires compliance with quality standards.
Role conflict may also arise as a result of differences between the norms of the informal group and the requirements of the formal organization. In this situation, the individual may feel tension and anxiety, because he wants to be accepted by the group, on the one hand, and comply with the requirements of the manual - on the other.
3. Uncertainty roles.
The uncertainty of roles occurs when the worker is not sure that he is expected from him. Unlike conflict roles, here the requirements will not be contradictory, but also evasive and uncertain. People must have a correct idea of \u200b\u200bthe expectations of the leadership - what they should do, how they should do and how they will rate them after that.
4. Uninteresting work.
Some studies show that individuals with more interesting work show less concern and are less susceptible to physical ailments than those engaged in uninteresting work. However, the views on the concept of "interesting" work in humans varies: what seems interesting or boring for one, it will not be at all interesting to others. Successful activity, whatever it, leaves less the consequences of aging, therefore, says Selre, you can live happily and happily if you choose a suitable job for yourself and successfully handle it.
Stress may occur as a result of bad physical conditions, for example, deviations at room temperature, poor lighting or excessive noise. Incorrect relationships between powers and responsibility, bad exchange channels for the organization and unreasonable requirements of employees to each other can also cause stress.
The ideal will be the position when the performance is at a higher level possible, and the stress is at a lowest possible. To achieve this, managers and other employees of the organization must learn to cope with stress in themselves. How to manage to increase productivity and reduce stress levels?
People suffering from excessive stress at work can try to apply the following methods.
1. Develop a priority system in its work. Rate your job as follows: "Must do today", "to do later this week" and "to do when there is time."
2. Learn to say "no" when you reach the limit, after which you can no longer take over the work. Explain to your boss that you understand the importance of the task. Then describe the specific priority work that you are currently working on. If he insists on performing a new task, ask what work you must postpone before the completion of the new task.
3. Adjust especially effective and reliable relationships with your boss. Understand his problems and help him understand yours. Teach your chief to respect your priorities, your workload and give reasonable orders.
4. Do not agree with your supervisor or anyone who begins to expose contradictory requirements (role conflict). Explain that these requirements pull you in opposite directions. Ask for a meeting with all interested parties to find out the question. Do not occupy an accusable aggressive position; Just explain what specific problems create conflicting requirements for you.
5. Tell your manager or employees when you feel that expectations or standards for evaluating your task are not clear (uncertainty roles). Tell them that you are somewhat not confident about a number of specific questions related to the task of questions and would like to be able to discuss these issues with them.
6. Discuss a feeling of boredom or lack of interest in working with your head. Taking into account once again, should not be in the position of the spinning. Explain that you are a supporter who requires the recoil forces and would like to be able to participate in other activities.
7. Find every day time to turn off and rest. Close the door for five minutes every morning, lift and run on something legs, completely relax and throw away the work out of my head. Contact your nice thoughts or images to refresh the brain. Leave from time to time from the office to change the situation or the course of thoughts. Do not dine there and do not delay for a long time after you should have to go home or engage in other work.
Other factors associated with lowering the likelihood of stress include adherence to proper nutrition, maintaining themselves in shape with physical exercises and achieving a general equilibrium in life.
So, stress is the intense state of the body, i.e. Non-specific response of the body on the requirement presented to him (stressful situation). Under the influence of stress, the human body is experiencing stress voltage. Consider various states of a person who can signal the presence of internal voltage in the body. A conscious assessment is able to translate these signals from the sphere of emotional (feeling) in the sphere of rational (mind) and thereby eliminate the undesirable state.
Signs of stress voltage
1. The inability to focus on something.
2. Too frequent errors in work.
3. The memory worsens.
4. Too often arises a feeling of fatigue.
5. Very fast speech.
6. Thoughts often disappear.
7. Pains (head, back, area of \u200b\u200bthe stomach) appear quite often.
8. Increased excitability.
9. Work does not cause former joy.
10. Losing sense of humor.
11. The number of cigarettes smoked sharply increases.
12. Addiction to alcoholic beverages.
13. Permanent sense of malnutrition.
14. The appetite disappears - it is generally lost to food.
15. Inability to finish work on time.
If we have found the signs of stressing the body, then it is necessary to carefully examine its reasons.
Causes of stress voltage.
1. Much more often we have to do not what I would like, but what you need, what is included in our duties.
2. constantly lacks time - do not have time to do anything.
3. We have something or someone cares, we constantly rush somewhere.
4. Begins to seem that all surrounding clamps in the vice of some internal tension.
5. We constantly want to sleep - no way you can sleep.
6. MI See too many dreams, especially when very tired per day.
7. A lot of smoke.
8. Consume alcohol more than usual.
9. We do not like almost anything.
10. Houses, in the family - permanent conflicts.
11. There is constantly dissatisfaction with life.
12. We do debts, not even knowing how to pay with them.
13. A complex of inferiority appears.
14. There is no one to talk about your problems, and there is no special desire.
15. We do not feel respect for yourself - neither at home or at work.
Probably, there are not all causes of stress voltage. Each person must analyze its condition and identify the reasons for stressing voltage, possibly characteristic only for its body (from the point of view of his personal sensations).
The predisposition to stress voltage can also be determined using various tests.
3. Ways out of stress
Let us return once again to the definition of stress concept. Translated from the English word "stress" means "push, pressure, voltage". And the encyclopedic dictionary gives the following interpretation of stress: "A combustibility of protective physiological reactions arising in the body of animals and a person in response to the impact of various adverse factors (stressors)."
The first to define the stress of the Canadian physiologist Hans Selre. According to his definition, stress is all that leads to the rapid aging of the body or causes disease. The question arises, how can the human body be withstanding stress and manage it?
What could be opposed to stress?
Let us turn to active methods of increasing the overall stability of the human body. They can be attempted to divide into three groups:
* The first group - includes methods that use physical exposure factors is a physical culture, hardening the body, jogging, etc.
* The second group is autogenous training, psychotherapy, hypnosis.
* The third group of ways to increase the overall stability of the body is associated with biologically active substances.
The beginning of this phenomenon goes into distant antiquity, and the scale is stunning.
The spread of Coca in South America (XVIV) and opium in the Middle East (XVIIV) occurred in a critical period, when hunger fired in these areas of land. Attempts to treat depression (influence on low mood) belong to deep antiquity: so in the VIII century. BC Assyrians used cocaine leaves to "create satiety from hungry, the power of the weak and oblivion of adversity."
Alcohol has a certain attractive force, which lies in its features of action on human psyche. The effects of alcohol versatile. Moderate and episodic alcohol consumption increases mood, softens anxiety, anxiety, tension, makes a person more sociable, contact.
We will not deny the temporary anti-storage effect of alcohol and nicotine, but along with these peculiarities of them are still inherent, - painful addiction to use. But compared with chronic alcoholism or other addiction stressor - just a lamb. We can present the action of the stressor to the body as a small scheme (Fig.).
Possessing an anti-stress action, alcohol, obviously, should have a certain effect on the central nervous
The system, although there is not a single system, not a single organ in the human body that would not be subject to change under the influence of systematic alcohol intake.
Thus, there is no doubt that alcohol is not a medicine from the stressor, but a very dangerous thing. Swanging a few senses of negative emotions, they risk getting into a network of chronic alcoholism, which is incommensurable worse than any stressor.
Fig (3 p.32)

The optimal method of getting rid of the protracted stress is to completely resolve the conflict, eliminate disagreements, make up. If this is not possible, it is necessary to logically overestimate the significance of the conflict, for example, to look for excuse for your offender. You can identify various ways to reduce the significance of the conflict. The first one can be characterized by the word "but". The essence of it is to be able to benefit, something positive even from failure. The second taking calm is to prove to herself that "it could be worse." A comparison of your own adversity with a stranger is still a big grief ("and the other much worse") allows you to resist and calmly respond to failure. An interesting way to calm down the type "Green grapes": like a fox from Basni to say to himself that "what I had just sought to be unsuccessful, not so good, as it seemed, and therefore I don't need it."
One of the best ways to calm is communication with a close person when you can, firstly, as they say, "throw out the soul", i.e. discharge the focus of excitement; secondly, switch to an interesting topic; Thirdly, to jointly find the way to a safe resolution of the conflict or at least a decrease in its significance.
When a person responds, his excitement decreases, and at this moment the opportunity appears to clarify him anything, calm, send it. The need to discharge emotional tensions in motion is sometimes manifested in the fact that a person is torn through the room, tears something. In order to quickly normalize its condition after trouble, it is useful to give themselves reinforced physical exertion.
An important way to remove mental stress is the activation of a sense of humor. The essence of the sense of humor is not to see and feel comic where it is, but to perceive as a comic thing that claims to be serious, i.e. Be able to take something exciting as an unfriendly and unworthy of serious attention, able to smile or laugh in a difficult situation. Laughter leads to a drop of anxiety; When a man was digging, his muscles are less tense (relaxation) and palpitations are normalized. In terms of its functional significance, laughter is so powerful, which is even called "stationary jogging".
Consider possible ways to deal with stress:
* relaxation;
* concentration;
* breathing autoregument.
3.1. Relaxation.
The automatic alarm reaction consists of three consecutive phases (according to the theory of Selleg):
* Impulse;
* stress;
* Adaptation.
In other words, if stress comes, then soon the stressful state is declining - a person so or otherwise calms down. If the adaptation is broken (or there is no absent), then some psychosomatic diseases or disorders may occur.
Consequently, if a person wants to direct his efforts to preserve health, he must be consciously responsible for the stress impulse. With this type of active protection, a person is able to intervene in any of the three phases of stress. Thus, he may interfere with the effect of stressful impulse, delay it or (if the stress situation has not yet come) to weaken stress, thereby preventing psychosomatic disorders in the body.
Activating the activity of the nervous system, relaxation regulates the mood and degree of mental excitation, allows you to weaken or reset the mental and muscle tension caused by stress.
So what is relaxation?
Relaxation is a method with which it is possible to partially or completely get rid of physical or mental stress. Relaxation is a very useful method, because it is quite easy to master it - there is no special education for this and even a natural gift. But there is one indispensable condition - motivation, i.e. Everyone needs to know what he wants to learn relaxation.
Relaxation methods need to be mastered in advance so that at a critical moment it can be easily opposed to annoyance and mental fatigue. With regularity, relaxation exercises will gradually become a habit, will be associated with pleasant impressions, although in order to master them, it is necessary to persevere and patience.
Most of us are already so accustomed to the spiritual and muscle tension, which perceive it as a natural state, not even realizing how harmful it is. It should be clearly understood that, having mastered relaxation, you can learn how to regulate this tension, suspend and relax in your own will, at your own desire.
So, perform exercises of relaxation gymnastics preferably in a separate room, without prying eyes. The purpose of the exercise is complete relaxation of the muscles. Complete muscular relaxation has a positive effect on the psyche and reduces the mental balance. Mental autoelksation can cause the state of "ideological emptiness." This means a minute violation of mental and mental ties with the surrounding world, which gives the necessary rest to the brain. Here you need to be careful and not overdoing with the renunciation of the world.
To start the exercise, it is necessary to take the starting position: lying on the back, the legs are divorced to the sides, the feet are turned out to the outwards, the hands are freely lying along the body (palms up). The head is slightly trapped back. The whole body is relaxed, the eyes are closed, breathing through the nose.
Here are some examples of relaxation exercises:
1. To learn calmly about 2 minutes, the eyes are closed. Try to present the room in which you are. First, try mentally bypassing the whole room (along the walls), and then do the way around the perimeter of the body - from head to heels and back.
2. Carefully watch your breathing, passively recognizing that breathe through the nose, mentally note that the inhaled air is somewhat colder than the exhaled. Focus on your breath for 1-2 minutes. Try not to think about anything else.
3. Make a shallow breath and hold your breath for a moment. At the same time dramatically strain all the muscles for a few seconds, trying to feel the tension in the whole body. When you exhale relax. Repeat 3 times.
Then lie calmly a few minutes, relaxing and focusing on the feeling of gravity of your body. Enjoy this pleasant feeling.
Now exercise for individual parts of the body - with altered voltage and relaxation.
4. Exercise for leg muscles. Strain immediately all the muscles of the legs - from the heels to the hips. For a few seconds, lock the stressful state, trying to feel the voltage, and then relax the muscles. Repeat 3 times.
Then lie calm for a few minutes, completely relaxing and feeling the severity of your relaxed legs.
All environment sounds register in consciousness, but do not perceive. The same applies to thoughts, however, do not try to overcome them, they only need to register.
In conclusion, mentally, "eat" on all the muscles of the body - was there anything left somewhere at least the slightest voltage. If so, try to remove it, because relaxation should be complete.
Completing relaxation exercises, take a deep breath, delay your breath and for a moment, strain the muscles of the whole body: when you exhale, relax the muscles. After that, lying on the back for a long time - calmly, relaxing, breathing smooth, without delay. You have regained faith in your strength, able to overcome the stressful situation - and there is a feeling of inner calm. After performing these exercises, you must feel yourself rested, full strength and energy.
Now open your eyes, then he grumble several times, open and stretch sweetly after a pleasant awakening. Very slowly, smoothly, sit without jerks. Then also slowly, without sharp movements, stand up, trying to keep the pleasant feeling of internal relaxation as long as possible.
Over time, these exercises will be performed faster than at the beginning. Later it will be possible to relax the body when it is necessary.
3.2. Concentration.
Inability to focus - a factor, closely related to stress. For example, most working women at home perform three functions: households, spouses and mothers. Each of these functions requires a woman of concentration, marginal attention and, naturally, complete dedication. There are multiple non-submission. Each of these three functions causes a number of impulses that distract the attention of women from the currently performed activities and capable of providing a stressful situation. Such a breaking to pieces of day in the day leads to exhaustion, mainly mental. In this case, concentration exercises are simply indispensable. They can be performed where and ever used during the day. To begin with, it is advisable to do at home: early in the morning, before leaving for work (study), or in the evening, before bedtime, or - even better - immediately after returning home.
So, we denote the exemplary procedure for performing concentration exercises.
1. Try to indoors where you intend to do, there were no audience.
2. Sit on a stool or ordinary chair - only sideways to the back, so as not to rely on it. The chair in no case should have a soft seat, otherwise the efficiency of the exercise will decrease. Sit down as convenient as you can be still motionless for a certain time.
3. Put your hands freely on your knees, close your eyes (they should be closed until the end of the exercise so that attention is not distracted by foreign objects - no visual information).
4. Breathe through the nose calmly, not intense. Try to focus only on the fact that the inhaled air is colder than exhaled.
5. And now two options for concentration exercises:
a) Concentration on the account.
Mentally slowly read from 1 to 10 and focus on this slow account. If at some point the thoughts begin to dissipate and you will not be able to focus on the account, start counting first. Repeat the score within a few minutes.
b) Concentration on the Word.
Choose some short (best double) the word that causes you positive emotions or with which pleasant memories are connected. Let it be the name of a loved one, or a gentle nickname that parents called you in childhood, or the name of your favorite dish. If the word is doubled, then mentally utter the first syllable on the breath, the second is in exhalation.
Focus on "your" word, which from now on will be your personal slogan at a concentration. It is this concentration that leads to the desired side result - relaxation of all brain activity.
6. Perform relaxation and concentration exercises within a few minutes. Exercise until it gives you pleasure.
7. Having finished the exercise, spend your palms by the centuries, do not sleep and pull out. A few more moments quietly sit in a chair. Note that you managed to defeat the abutation.
3.3. Respiratory retardation.
In normal conditions, no one thinks about breathing and does not remember. But when for some reason deviations arise from the norm, suddenly it becomes difficult to breathe. Breathing becomes difficult and severe in physical voltage or in a stressful situation. Conversely, with a strong fright, a tense waiting for something people involuntarily delay their breathing (they take a breath).
A person has the opportunity, consciously driving breathing to use it for calmness, to remove the voltage - both muscle and mental, thus, respiratory retardation can become an effective means of struggle with stress, along with relaxation and concentration.
Anti-fast breathing exercises can be performed in any position. It is necessarily only one condition: the spine must be in a strictly vertical or horizontal position. This makes it possible to breathe naturally, freely, without tension, fully stretch the muscles of the chest and abdomen. It is also very important to the correct position of the head: it should sit on the neck straight and freely. Relaxed, directly sitting head to a certain extent pulls up the thoracic and other parts of the body. If everything is in order and muscles are relaxed, you can exercise in free breathing, constantly controlling it.
With the help of deep and calm auto-regulating breathing, you can prevent the mood drops.
With laughing, sighs, cough, conversation, singing or declamination, certain changes in respiratory rhythm occur compared to the so-called normal automatic breathing. From this it follows that the method and rhythm of breathing can be purposefully adjusted using conscious slowdown and deepening.
An increase in the duration of the exhalation contributes to the soothing and complete relaxation.
The breathing of a calm and balanced person differs significantly from human breathing in a state of stress. Thus, according to the rhythm of breathing, it is possible to determine the mental state of the person.
Rhythmic breath soothes nerves and psyche; The duration of individual respiratory phases does not matter - the rhythm is important.
The health of a person, which means the life expectancy of life largely depends on the right respiration. And if the breath is congenital unconditional reflex, then, therefore, it can be consciously regulated.
The slower and deeper, we breathe calmer and rhythm, the sooner we get used to this way of breathing, the sooner it will become an integral part of our life.
3.4. Methods of prevention of stress.
Lifestyle is our daily life from early morning until late evening, every week, every month, every year. Composite parts of the active and relaxation lifestyle are the beginning of the labor day, and the power mode, and motor activity, and the quality of rest and sleep, and the relationship with others, and the reaction to stress, and much more. It depends on us how our lifestyle will be - healthy, active or unhealthy, passive.
If we manage to have a positive effect on our basic life principles, ensure that relaxation and concentrations become an integral part of our lifestyle, then we will become balanced and will more calmly react to stressful factors. It is necessary to know that we are able to consciously affect those or other processes occurring in the body, i.e. We have the ability to auto regulation.
There are four main methods for the prevention of stress using autoregument: relaxation, a contrary "alteration" of the day, first aid for acute stress and autoanalysis of personal stress. The use of these methods, if necessary, accessible to each. We have already spoken about relaxation, so we consider three other methods.
Very often, people when returning home tolerate their working activity, excitation in the family. What you need to get rid of your daylights and, crossing the threshold of the house, do not take care of your own bad mood at your home? After all, this way we bring home stress, and wines everything - our ineulsion to dope from accumulated for the day of impressions. First of all, you need to establish a good tradition: Returning home from work or study, immediately hold relaxation.
Here are some recommended relaxation methods in 10 minutes.
1. Sit into the chair, relax and relax. Or sit comfortably on the chair and take a relaxation "Couter Pose".
2. Welcome a strong tea or weld the coffee. Stretch them for 10 minutes, try to do not think about this segment.
3. Turn on the tape recorder and listen to your favorite music. Enjoy these wonderful moments. Try to fully immerse yourself in music, turning off your thoughts.
4. If your close at home, drink tea or coffee with them and calmly talk about something. Do not decide your problems immediately upon returning home: in a state of fatigue, it is very difficult to break, and sometimes it is impossible. You can find out of a dead end position after it goes a little time and the voltage of the labor day will fall.
5. Fill the bath is not very hot water and lie in it. In the bath do soothing breathing exercises. Make a deep breath through closed lips, lower the bottom of the face and the nose into the water and make a very slow exhalation. Try to exhale as long as possible (exhale with resistance). Imagine that with each exhale overall stress that has accumulated per day, gradually falls.
6. Take a walk in the fresh air.
7. Put the tracksuit, sneakers and run these 10 minutes.
It is very important that the initiative of such "alterations" of the day proceeded from us. It is necessary to warn your loved ones that in this short period of time we forget about our home duties, and try to spend these 10 minutes with them. On the fresh head on the solution of all household problems, it will take much less nervous and physical energy.
If we suddenly find ourselves in the stressful situation (someone raised us, Oroagal chief or someone from home made it takes) - we have acute stress. To begin, it is necessary to collect all your will in the fist and command the "stop!" To dramatically slow down the development of acute stress. To be able to get out of the state of acute stress to calm down, it is necessary to find an effective way of self-help, your own method. And then in a critical situation that may arise every minute, we will be able to quickly navigate, resorting to this method of help in acute stress.
Now consider how to find and explain the reactions of your body on stressful situations. That is, how can I define your personal stress. It is extremely important to understand its own stressful situation: first, the manifestation of stress for each person individually; Secondly, stress, as a rule, cannot be the only reason - there are always many such reasons; Thirdly, you can find the most reasonable way out of the situation.
The most justified by the method of autoanalysis of personal stress is the diary of stress. This method is simple, however, requiring patience. For several weeks - if possible daily - it is necessary to make simple marks in the diary: when and under what circumstances were the signs of stress were discovered. It is better to write down your observations and feeling in the evening after work or before bedtime, when it is easier to recall the smoother of the heart and details. If at the end of the day notes do not do, then the next day, in everyday worries and bustle will be forgotten when and what happened.
Analysis of records in the diary helps to simply and quickly determine which events or life situations contribute to the emergence of stress. It is regularly repeated situations described in the diary, may be the cause of stress.
It is useful to record your feelings immediately upon the occurrence of acute stress, then in a calm and balanced state to analyze them.
If we shed our own entries and try them to systematize, it will be found that some of the main signs of stress are repeated: irritability, the impossibility of focusing, forgetfulness, frequent sighs, feeling on the body of goosebumps, muscle tension, "failing legs" (not sitting in place) Internal gravity, dry mouth, restless sleep, fast fatigue, inexplicable fear, poor mood, depression state, frequent headaches (especially in the occipital part), joint pain, absence of appetite or, on the contrary, overeating, constipation, rapid heartbeat.
After analyzing the record, it is possible to determine, at what time of the day it comes most often, it comes out, it takes place at work or on returning home. With the help of the stress diary, you can find out for yourself that it interferes with us in life, which causes our personal stress.
Conclusion
Is it possible to live without stress?
No, without stress it is impossible to live and even harmful. It is much more difficult to try to solve the problem: "How to live in stress?" However, the stressors are different: the stressor is a friend who has enormous benefit to our health, stimulating creative activities; Stressor - from which you can easily dismiss and in an hour or another simply forget or remember with a grin and a sense of some dissatisfaction. But it meets (and significantly more often than we would like) stressor - an enemy that causes terrible blows on the most vital organs.
Stress disorganizes human activity, violates the normal course of its behavior. Stresses, especially if they are frequent and durable, have a negative impact not only for a psychological state, but also on human physical health. They are the main "risk factor" in the manifestation and exacerbation of diseases such as cardiovascular and diseases of the gastrointestinal tract.
Some life situations causing stress can be foreseen. For example, the change of phases of development and family formation or biologically determined changes in the body characteristic of each of us. Other situations are unexpected and unpredictable, especially sudden (accidents, natural cataclysms, the death of a loved one). There are still situations caused by the behavior of a person, accepting certain solutions determined by the course of events (divorce, change the place of work or place of residence, etc.). Each of such situations can cause mental discomfort.
In this regard, a person needs good adaptive abilities that will help survive the hardest life situations, stand in the most stringent life trials. We can bring up these adaptive abilities, and improve with various exercises.

Bibliography.

1. M. Meson, M. Alberg, F. Hedori. MANAGEMENT BASES: PER. from English - M.: "Case LTD", 1994.-702c.
2. Life stress: Collection. / Compilers: L. M. Popova, I. V. Sokolov. (O. Gregor. How to resist stress. G. Selre. Stress without disease. - SPb, Leila TOO, 1994-384 p.
3. Bodrov V.A. Information stress. - M., 2000. - 352c.
4. Kogan B. M. Stress and adaptation. M.: Knowledge, 1980 No. 10.
5. Rogo E.I. Emotions and will. - M., 1999. - 240 p.
6. Stolyarenko. Basics of psychology, 1998.

IN modern world Almost every person is subject to stress. The reasons for the occurrence of such a state of state. Always need to react correctly to what is happening with you, find a way out of stress and cannot be negatively influenced by the environment.

There are several signs of stress voltage:

worsening memory;
lack of a sense of humor;
loss of taste for food;
increased excitability;
frequent fatigue arises;
frequent headaches;
there is a complex of inferiority;
feeling disrespect for his person;
permanent conflicts.

If you have several of these signs, there is no desire to contact a professional for help, then you can go on a different way and find ways to exit stress yourself.

It can provoke serious health problems: a decrease in immunity, an increase in blood pressure, etc.

Ways to deal with stress voltage

Using in the daily life of the methodology to combat it can be avoided unwanted consequences.

Fit right

In order for the body more than the hormone of happiness - serotonin, eat almonds, chocolate and more bananas, this will allow minimizing the consequences of stress.

Healthy sleep

During the overwork, the body is difficult to cope with fatigue, so the correct dream is very important. If you are hard to sleep, turn on calm quiet music or make her herbal tea.

Pets

Studies show people who have pets are less susceptible to chronic stress.

Relaxation

The psychology of a person is designed so that during the stressful situations we want to rest all days lying on the sofa from the TV and not to get up anywhere. However, psychologists claim to relax needed actively. A trip to the sea or rest with relatives in nature will relieve you from stressing tension.

Yoga and breathing gymnastics

These methods will help to relax on the maximum, concentrating on the inner sensations. And yoga classes will remove the severity in the muscles and strengthen them.

Communication with children and loved ones

Shopping and care

These methods for removing stress voltage women are very loved. Buying things and visits to beauty salons or SPA salons will deliver a lot of pleasure, and help relax.

Sports

It will help in the fight against stress, overvoltage and in keeping well-being. Also remove the voltage will help extreme sports.

Color therapy and aromatherapy

Jasmine oils, cypress and lavender are well suited to calm the nervous system. The psychology of the perception of color is also very important. Red gives the body a tide of strength, thereby exciting nervous system. White, green and blue colour Sooting effectively affects the nervous system and fights well with stress.

Smile more often

A person is less susceptible to stress if he is full of life. Even people encountered on the way will respond positively.

Positive setting

Look at the world with positive and optimism, it will make it easier to experience the negative moments in life.

New impressions

Most often stress arises with a monotonous and monotonous lifestyle. So that life has become more interesting, and you received a maximum of new impressions, more often attend water parks, museums, exhibitions, go to theaters and movies.

Relaxation

This method perfectly activates the nervous system and regulates psychological arousal and mood, allowing you to reset muscle and psychological stress caused by stress.

Several exercise

Lying on the stomach, turn the spine well, raising the head and thigh as used above. Stay in this position 1 minute and slowly breathe.
Sitting on the heels, and clutching their hands behind them, raise the pelvis ahead and up. Stay in this position 2-3 minutes. Breathing should be slow and deep. Then slowly return to the starting position on the heels.
Lying on the back, throw my legs behind your head. The heels must be together, the legs are straight, and the socks pull to the floor. Hold for 5 minutes and go down slowly to the floor, relaxing the whole body.
Lie on the back, lifting your feet at 90 °, slowly tear the body from the floor, picking up his back with his hands and leaning on the elbow. Picks up in the chest, do not forget deeply and slowly breathe.

Other ways to remove stress voltage

Toning or relaxing baths will help to remove the overall voltage of the body. You need to lie in the bath calmly, putting a towel under the head and relaxing the muscles. The region of the heart and neck must be under water. After such a procedure, lie down or sit around an hour.

In stressful situations, people often accuse themselves or someone else, such is the psychology of a person, but it is not worth doing this. Remember, any situation is fixing. Ask loved ones to help you. Try to deal with the reasons for what happened and review your attitude to what happened so that this in the future does not happen.

The psychology of experience is such that if it does not get rid of it, the stress voltage and further aggravation of stress is provided to you. So try less distracted by various failures and give more time to yourself, your family, relatives and friends. Hell relax, often go outdoors, and no stress can spoil your health and your life.

In the modern world, almost every person is subject to stress. The reasons for the occurrence of such a state of state. Always need to react correctly to what is happening with you, find a way out of stress and cannot be negatively influenced by the environment.

There are several signs of stress voltage:

worsening memory;
lack of a sense of humor;
loss of taste for food;
increased excitability;
frequent fatigue arises;
frequent headaches;
there is a complex of inferiority;
feeling disrespect for his person;
permanent conflicts.

If you have several of these signs, there is no desire to contact a professional for help, then you can go on a different way and find ways to exit stress yourself.

Chronic stress can provoke serious health problems: reducing immunity, an increase in blood pressure, etc.

Ways to deal with stress voltage

Using in the daily life of the methodology to combat it can be avoided unwanted consequences.

In order for the body more than the hormone of happiness - serotonin, eat almonds, chocolate and more bananas, this will allow minimizing the consequences of stress.

During the overwork, the body is difficult to cope with fatigue, so the correct dream is very important. If you are hard to sleep, turn on calm quiet music or make her herbal tea.

Studies show people who have pets are less susceptible to chronic stress.

Yoga and breathing gymnastics

These methods will help to relax on the maximum, concentrating on the inner sensations. And yoga classes will remove the severity in the muscles and strengthen them.

Communication with children and loved ones

Shopping and care

These methods for removing stress voltage women are very loved. Buying things and visits to beauty salons or SPA salons will deliver a lot of pleasure, and help relax.

It will help in the fight against stress, overvoltage and in keeping well-being. Also remove the voltage will help extreme sports.

Color therapy and aromatherapy

Jasmine oils, cypress and lavender are well suited to calm the nervous system. The psychology of the perception of color is also very important. Red color gives the body a tide of strength, thereby exciting the nervous system. White, green and blue color reassuringly affects the nervous system and fights well with stress.

A person is less susceptible to stress if he is full of life. Even people encountered on the way will respond positively.

Look at the world with positive and optimism, it will make it easier to experience the negative moments in life.

This method perfectly activates the nervous system and regulates psychological arousal and mood, allowing you to reset muscle and psychological stress caused by stress.

Several exercise

Lying on the stomach, turn the spine well, raising the head and thigh as used above. Stay in this position 1 minute and slowly breathe.
Sitting on the heels, and clutching their hands behind them, raise the pelvis ahead and up. Stay in this position 2-3 minutes. Breathing should be slow and deep. Then slowly return to the starting position on the heels.
Lying on the back, throw my legs behind your head. The heels must be together, the legs are straight, and the socks pull to the floor. Hold for 5 minutes and go down slowly to the floor, relaxing the whole body.
Lie on the back, lifting your feet at 90 °, slowly tear the body from the floor, picking up his back with his hands and leaning on the elbow. Picks up in the chest, do not forget deeply and slowly breathe.

Other ways to remove stress voltage

Stress and ways output

1.1. The concept of stress. Main reasons.

1.2. Stress and frustration.

1.3. Pressure physiological mechanisms.

2. Causes and signs of stress voltage. Ways out of stress.

2.1. Stress factors.

2.2. Causes and signs of stressful

2.3. Ways to deal with stress:

2.3.1. Relaxation and relaxation

2.4. Methods of prevention of stress.

3.1. Stressful and non-stress lifestyle.

4. List of references.

The study and design of such systems have created the necessary prerequisites for the unification of technical disciplines and sciences about the person and his work activity, led to the emergence of new research tasks. These are the tasks associated with the description of the characteristics of a person as a component of an automated system. We are talking about the processes of perception of information, memory, decision-making, research of movements and other effector processes, motivation problems, readiness for activities, stress.

1.1. The concept of stress. The main causes of occurrence.

One of the most common types of affects in our days is stress.

In modern life, stress plays a significant role. They affect human behavior, its workability, health, relationship with others and in the family.

What is stress, how does it occur, how affects the human body and how to deal with him?

Stress is a state of excessively strong and long psychological stress, which occurs in a person when its nervous system receives emotional overload.

The most widely used definition is the following:

What is emotional stress?

Stressful situations arise both at home and at work. From the point of view of management, organizational factors that cause stress in workplaces are of the greatest interest. Knowledge of these factors and pay special attention to prevent many stressful situations and increase the efficiency of management work, as well as achieve the objectives of the organization with minimal psychological and physiological losses of personnel. After all, it is stress that causes many diseases, which means that the human health is tangible, while health is one of the conditions for success in any activity. Therefore, personality factors causing stress are also considered. In addition to the reasons for the appearance of stress, the stressful state of the body is analyzed - stress voltage, its main features and causes.

Translated from English stress is pressure, pressure, voltage, and Distress - Mountain, misfortune, malaise, need. According to G. Selre, stress is nonspecific (i.e. the same on various influences) The response of the body on any demand presented it, who helps him adapt to the difficulty, cope with it. Any surprise that violates the usual life of life may be the cause of stress. At the same time, as noted by G. Selre, it does not matter, the situation with which we encountered is pleasant or unpleasant. It is only the intensity of the need for restructuring or adaptation. As an example, the scientist leads an increasing situation: the mother, which was reported to the death in the battle of her sole son, is experiencing a terrible spiritual shock. If many years later it turns out that the message was false and the Son will suddenly enter the room as a whole and unharmed, it will feel the strongest joy.

The type of stress that we consider in this work is defined as excessive psychological or physiological stress.

The concept and state of stress is close and the concept of frustration. The term itself translated from Latin means deception, vain waiting. Frustration is experiencing as tension, anxiety, despair, anger that covers a person when, on the way to achieving the goal, it is found with unexpected interference that interfere with the satisfaction of the need.

8 simple ways to exit stress

Good I. have a nice day Everyone who reads my blog! Today we will spend a real master class on stressful situations. A variety of ways out of stress presented in this article will help solve problems with nerves without the help of psychotherapists. Simple, quickly, on your own. Want to know details? We invite you to the world of exciting psychology!

Method 1: Let's go and eat

Here we are uniting 2 main methods of struggle with stress: Food and Change of the situation.

Every second one is familiar to the feeling when sadness-sadness wants to get something delicious. Do not deny the body, but do everything with the mind so that in the future do not fall into the state of depression due to the figure.

What products to successfully help struggle with stress? First of all, fruits and berries. This bedding of vitamins will also be useful for the nervous system, and for the body as a whole. Especially advised to lean on strawberries and bananas. Remove the tension helps and chocolate. If you are a healthy eaters, choose bitter.

With the change of the situation, too, everything is quite simple. You can buy tickets and go to another country. But if time, circumstances or finance do not allow to make such global changes, it is enough to get out of the house and stroll along the new places.

Try to make a variety in your life: attend exhibitions, movies, go to new restaurants, leave for the weekend in the parks.

Monotony and monotony, by the way, can become causes of stress. But once the versatile people are saddened.

Method 2: Drink and Forget

Do you think we will suggest alcohol as a comforter? Of course not. Doctors have long been proven that stress provokes dehydration. Therefore, in order to combat data, it is recommended to use more liquid - ordinary water or fresh juices. But coffee and teas are better to exclude from the usual diet. It is not enough that they are badly quenched thirst, so also contribute to the excitability of the already irritated nervous system.

Method 3: Good night

Healthy sleep - the best way get rid of stress. Unfortunately, in the modern world, the problem of healthy sleep Ostra: not everyone can afford to sleep on schedule and necessary for a full-fledged holiday 7-9 hours. At the same time, to go into the bed to an adult to a person better until 22-23 hours, and stand no later than 7-8 in the morning, otherwise the dream loses all his utility.

Sleep can be called the best tool for the prevention of stress.

Believe me, a sleepy person will adequate to respond to problems than the one who is being disturbed at the computer at night. The benefit of day sleep is also invaluable, but it also has a kind of use. You can not sleep closer in the late afternoon (optimal time - from 12-13 to 14-15 hours), longer than 2 hours, in an inconvenient position.

If it is impossible to perform these items, it is better to simply eliminate the dining rest and continue to work. Otherwise, the remainder of the day you risk spending in an even more depressed mood.

Method 4: Troy and break

Internal aggression can not be allowed to be copied inside, otherwise it is sooner or later you will become a selection of volcanoes. Lava negative should leave the body immediately, as soon as it starts to throw. Psychologists advise after splashing steam outside with the help of an ignition of unnecessary junk, torn in shreds of paper or a bits of dishes.

Imagine several situations in which such a way can help help. For example, your stress is associated with powerlessness. Something is wrong, you cannot fix it. Anger on the circumstances smoothly flows into scandals with loved ones, which only strengthens the stressful state.

Give the will of emotions. Find a place remote from people and raise a fire. Observe the cheapest service to smithereens, break the pack of paper, squeeze, break and come back home in a calm state. Just remember the safety. If your bonfire turns into a fire or on an abandoned wasteland, you will take the phone marginal phone, it is unlikely that it will make you nervous.

Method 5: Smile and breathe

Overcoming stress actually lies in fairly banal things. But for some reason, it is more difficult for them to perform. It is easier to buy medicines, engage in yoga, hold rites and tie red strings on your wrists than just smiling a new day and breathe full of breasts.

10 deep breaths and exhale will save you from irritability. Imagine yourself as an edible apparatus in which the universal evil has accumulated. Inhale - take the good of the world and delay it in yourself. Exhaust - we release your couple out. Inhale-exhale. We understand that smiling through force is a volitional effort on yourself. But several smiles or reasons for laughter will help noticeably brighten up your mood.

Look at the comedy, Polytendant funny photos in instagram, read good stories. Build your inner world!

Method 6: Zamorozka Stress

Surprisingly, the exit to the cold room (or on the street in winter) can be a way out of stress. Our body, falling into the cold, begins to actively produce joy hormones. Maybe therefore so popular expression "venture brains"? Remember how many emotions cause a skiing (yes, even on foot) on the frost, when the sun shines brightly and snow will be built under your feet?

The main thing, do not forget that we are frosting stress, and not your own body. It is unlikely that the hopping of the body will give you pleasure.

Method 8: I'm in this movie actor, screenwriter and director

Well, the last one today is the abstraction from the situation, some psychological protection that you can arrange yourself. Load the situation in your imagination as a movie cornocarte. You play a major role and write the script (this, by the way, is true, you are a screenwriter of your reality).

Think about everything from several sides. You and stress now. You are stress in a month. You are stress in a few years. Will this situation be worried after 3-4 years? Are there any options out of it? Is it possible to survive it, if you convince yourself, what follows endless happiness?

Feel free to paint in the head of the future, which will follow the stressful situation. Let it be bright, saturated with joy and happiness life. And what is happening now, it will be much easier to survive if you assure myself that there is only good ahead.

All ingenious - just! Subscribe to our articles in which there are no complex recipes for happiness. Recommend us to those who do you dear. We will meet quite soon and bring with you new secrets of perfect reality. See you soon!

Stress: Ways out of stress

Stress is an ambiguous phenomenon. Sometimes it has a positive aspect: mobilizes our actions, increases energy, helps overcome obstacles. Sometimes, however, it lasts too long. Then he can have the opposite effect: apathy or anxiety, the inability to effectively act and even physical ailments. This limit is very individual and depends on the person, character, from past experience and the current life situation. With such stress and with his negative consequences You can and need to fight.

We all know that such stress - there are not everyone known ways out of stress. Methods are different, they should be selected individually and alternate at their discretion. One helps special exercises, others relax and relax in the bathroom, others believe that the most important is the right nutrition and a healthy lifestyle. In any case, it is good that effectively. But it is most importantly understood what sources of stress and how we react to stressful situations. Then we can transform these reactions in order to combat negative stress and use positive stimuli.

Understand the exact cause of stress

Almost every day on the way to work, you begin to feel anxiety and headache. Think about what annoys you most: the work itself, problems in the team or your own inconsistency? Maybe you take out of myself bad organization of work and unsuitable conditions? Or maybe you are tired of forever annoyed boss? Meanwhile, almost everything is solved. The organization of work can be improved: make an initiative at the General Meeting or with a personal conversation with the authorities. With colleagues, you can probably do and achieve a compromise. In correcting the behavior of the boss, you unfortunately you can not participate. However, you can understand that his irritation is not aimed personally to you, it is not an assessment of your work. Your bosses belong to everyone, because it is his nature. So maybe you should not fuss? Often the awareness of the problem may be its solution. Think about it - you will definitely become easier.

Everyone always wants something from you. Both family and work colleagues, and friends literally tear you into parts. You feel the depressed and tear into pieces. You are feeling pity that others use you. Express regret about the situation of asymmetry, because no one cares about your needs.

Consider, however, the actual essence of the problem. It's good that you are friendly and helpful if you do it voluntarily and spontaneously, and not forced to take the burden of other people. And you can't refuse, because you have low self-esteem. You are afraid that people will leave you, offend and turn away. And then you turn away from ourselves. No one will begin to think about you until you yourself begin to do it. Tell the next seeker clearly and clearly: "Sorry, I have other plans" or "I can't lend you money." In any case, you can come up with false prepositions if you can't just refuse. Over time, lie, too, get tired and you will say right. For some of us it is very hard, but it is necessary to learn how to do. Try and you will see that it is possible. Get rid of stress by acting under coercion.

Do not think that without you the world will collapse

You constantly live under the severity of responsibility. You have too much worries and at work and at home. You are tired and can't relax. Increasingly complain about health, oppressed state, stress, but still continue to live is still.

Do not try to please all

You want everyone to please, with all to be on the short leg, all be pleasing. You hate tensions, conflicts and even temporary disapproval and dislike. You live in tension, wanting to please everyone, break between contradictory requirements and expectations. In the end, you no longer know who you are and what you want.

Remember: It is impossible to please everyone! You must admit that not everyone will love you, because it is simply impossible. Think better, what is your personal opinion on this or that situation, express it to your loved ones. Let not everyone respond to it positively, but you will gain yourself. Around you will be much less stressful situations. Let even "admirers" will take a little.

You are annoyed by the swearing and mat at work, annoying grumbling husband, annoying disassemble children ... But you silent demolish the resentment, hide irritation and keep emotions. This is a direct path to depression, nervous breakdowns and psychosis. Open the surrounding what you really think. They should be able to assume that it upsets and nervas you. If you constantly live in growing tensions - you will sooner or later "explode" at the very trivial reason. And everyone will be surprised and scared - you were pleased with everyone! And there will be a resentment from their part - in the end, could tell about their disorders!

It seems that you have difficulty expressing emotions, especially negative. Do not accumulate the negative for the environment. Tell me at once: "I don't like it," I don't want to live like that, "I am annoying it." But it is better, of course, to express its thoughts culturally and in proportion to the situation. You will see that it is easier to solve small problems before they have time to grow to the size of a big drama.

Do not make an elephant fly

There are some problems around and you do not know how to solve them. Feverishly invent additional scenarios, develop strategies, but the situation only worsens. Even the smallest and easy case You are worried anyway. Panic. You acknowledge that the task is unresolved.

Even if on the first you cannot control your emotions, try to do it. Calm down, think, appreciate the situation soberly. You can not be overly optimistic and understood the problem is true. But even worse to be in the life of too pessimistic, constantly exaggerating problems. First of all, do not think about the worst and do not worry in advance about the outcome of the case.

You are unhappy with yourself. Do you think: "What am I doing is good or could you do better?" You analyze what is said and what someone told you. All night you are moving into memory with small mistakes, which probably no one paid attention.

Stop in your self-criticism. You can not do everything perfect - no one can. You can not be the best in everything - this is no one for anyone. Remember: you are just a person living, making mistakes - and that's fine. Think about your advantages, and not just about imaginary shortcomings. Who do not have them? Just enjoy yourself!

Eat magnesium rich foods

It is widely known that proper nutrition can protect it from stress. Products rich in magnesium make the nervous system more stable. Especially rich in magnesium oatmeal, whims of wheat, nuts and dark chocolate. Magnesium effectively kills black coffee and carbonated drinks. Enrich your diet with magnesium and eliminate drinks, killing it. Very soon you will feel new forces to combat stress.

The most efficient way to remove the voltage is exercise. Absolutely any - from a simple charge in the mornings to the hike in the gym in the evening. Highly good way Out of stress - swimming and one of the most favorite sports of celebrities - skiing. Remember that physical exertion accumulates strength and you become more resistant to stress. What the best way to start the day is to solve you. But be sure to start it actively.

After long hours of operation, all muscles are tense, especially the muscles of the neck. Take a warm bath with herbal oil or salt, such as the Dead Sea. Select salt, which contains more bromine, because it calms the nervous system. Lie into the bath, close your eyes and think about something pleasant. Relax all the muscles and do not rush to get out of the bathroom. After soda the skin with aromatic oil, well moisturizing and feeding the skin.

Breathe deep and calmly

When you are nervous, you start breathing quickly and very finely. Then the blood is less saturated with oxygen, and your body gets less energy. Proper breathing - rest for the body and calm for nerves. Take care so that the breath is spent through the nose, exhale through the mouth. Inhaling the air, you are confused, and exhausted, get rid of fatigue. There is a special breathing technique with a complex of special exercises. Such respiratory gymnastics will definitely win your stress - the way yoga will become a way out of stress.

Some of us are more sensitive to noise than others. If you have any sounds that are particularly annoying you - avoid them. If you are worried about loud music from the room of your son, talk to the child so that he listened to music in headphones. You cannot subjected to an additional stress because of its sympathies and preferences. Such a compromise will benefit everyone.

Healing the body

how to keep health at any age

Ways out of stress

Our reactive age is very important to maintain your health and health. For this reason it is very important to know ways out of stress. Each person almost daily enters stressful situations. And the ability to exit stress, applying various ways is very important.

We must be able to get rid of the consequences of stress in time (almost anyone cannot be avoided). But it all depends on our nerves. What they are stronger, the body is stressful.

I noticed that at present people work very much, they are not interested in rest. This leads to stress. And constant stress leads to various diseases, up to the incurable.

Currently, constant stress leads to an increase in weight, because most often the person is "stuck" with tasty food. This applies to all living things.

Even animals are starting to eat in stress to calm down. Excess weight also leads to stress. After all, it is easy to gain weight, but it will not work quickly quickly.

Of course, not all workaholics have overweight, but we will talk about those people who are present. To gain extra weight, much mind is not necessary, but then lose weight - a whole problem. Currently, overweight is the problem number 1 in many people.

Some people, on the contrary, lose their appetite and lose weight. This also adversely affects health.

People who are less susceptible to stress, most often have weight within the normal range. Excess weight appears as a result of stressful situations, and the more often these situations are repeated, the more a person goes into herself, the more often a pleasure is in food.

Sometimes a person himself provokes stressful situations. For example, at work are increasingly loaded by work, instead of abandoning additional tasks, it takes on them and tries to fulfill everything.

There are such situations when a person takes for several cases immediately and he does not work, it just doesn't have enough time. It begins to "scatter", without bringing things to the end, takes at the same time for several cases and at the same time he is experiencing severe stress. Do not have time to make some tasks, others are entrusted to him.

As a result, a person is not just stress, but the strongest stress. And stress has the property to accumulate.

As a result, a person begins to look for ways to lose stress: Someone breaks up their failures for friends, relatives; Someone blames himself in their failures, thereby exacerbating his nervous state, someone finds a consolation in food. Only a few will be able to cope with him. Knowing the causes of stress and ways out of it, the unpleasant consequences of stress can be avoided.

Consider several reasons for its appearance and ways out of stress.

1. The underestimation of its personal qualities.

So what to do to increase your stress resistance and not gain weight? First of all, you pay more attention, love yourself as you are, do not be a workaholic.

Take time on weekends and walk through the park or for some other beautiful places, give yourself a pleasure. Regular walks will help get rid of excess weight And they will be able to think over your plans. Just do not think about your failures, just imagine that you will succeed and think about how to do it.

It is necessary to forget about bad about the bad, especially since the situation is not stressful. This man coars himself, composes what it really is not, scolding himself. Underestimates yourself, their abilities.

Probably noticed that after some time already thinking that everything is not so scary. How many errors are done during stress when a person is having a decision, and then regrets it. Therefore, do not be nervous, think about the fact that there is an output from any situation. If you do not agree to stress, you will definitely find a way out of any difficult situation.

2. Inability to stand up.

Another way out of the stressful situation is the ability to say "no". It is necessary to overcome your fear and there is no need to say when you are unreasonably loaded with another work. We must be able to stand up for yourself. Of course, learning easily, but if you respect yourself, respect your work, you will learn to say "no" and at the same time try to bring reasonable arguments.

For example, that the execution of this work will lead to poor-quality performance of the main work. That is, put your manual before choosing. Such situations can be prepared in advance, spending possible situations in the head. They are described in the framework.

It is very difficult to refuse any request to be a close person. But it must be remembered that most of them will not regard your refusal as a personal insult.

I had such a case. My husband came to be a good acquaintance with a request to give him money. His wife forbade him to occupy, because he spent them on vodka. To tell him no, I tried to refuse him so that he was not offended by my refusal. He listened to me, but did not leave. I have already started to be nervous that I can not get out of him.

In the end, I spoke him directly to go home, I have no money. You can not imagine that he answered me to my words: "You're so beautifully refuse that it is pleasant to listen." Here I did not suffer and kicked it out, but I remember this case and now I have no longer telling people, if there is a need for this.

3. Incorrect behavior when leaving stress.

In order to calm yourself, the person begins to "eat" stress, thereby driving himself even more. Watch people as they come in complex situations: Some begin to eat hard, finding pleasure in food, others, on the contrary, do not eat anything, again and again experiencing a stressful situation.

Look at what category you feel. If you find calm in food, then sooner or later you will get overweight, and maybe he is already much higher than the norm? Due to excess weight, you have a stress again, the more weight, the more you start worrying for your condition. After all, the weight is not only added, but the general state of health deteriorates.

Therefore, it is necessary to find the strength to distract from food and take yourself something exciting. Most importantly, do not sit in one place, come up with a distracting occupation.

If you have recently tree, and you again pull something to eat, then try to drink a glass of clean water with small sips, while make chewing movements, as if you boast water. You probably need to be unusually reading, and you try, I'm sure you will like it.

Most often, the body asks to drink, he is thirsty, and not at all hunger, as it seems to you. Therefore, quench thirst, and not hunger. In many cases, this will help to push the unforeseen lunch or dinner for a while.

It is possible instead of food to please yourself with something nice: go not in a cafe, but in the store (not in food) or in some boutique, buy yourself something pleasant. I read, as one woman instead of making food, bought a rose. Others include pleasant music. The most important thing is that you have a desire to refrain from food. After all, food is a kind of care from reality, reluctance to solve their problems.

But if you still want to eat something, you eat low-calorie food (you can read low-calorie food here), for example, yogurt or popcorn. You can eat some delicious fruits or you can eat a diet salad.

4. Poor organization of the workplace.

People susceptible to stress are often overwhelmed due to the fact that they cannot organize their working time. These are people who perform work at the last moment and are experiencing that they will not have time to perform it or perform poor quality and time to rework will not remain.

If you feel about this category, then try to record your upcoming business in a diary. Mark them according to the degree of importance: first important, then those that can be fastened later. But be sure to choose the date and time for such cases, and then forget about them and again you will have to perform them at the very last moment. If you work on a computer, then put your reminders, the same reminders can be put on a mobile phone.

Organized people are not subject to stress. Become an organized person. Not forgetting about your affairs, fulfilling them in time, you raise your self-esteem and make others treat you with great respect.

5. Assistants in the fight against stress.

If you are experiencing stress, then try to complete one of these actions, choose the most nice you.

1. Call a good friend.

2. Take a bath or shower.

3. Go to the pool or gym.

5. Walk more, you can invite anyone to walk, with whom you would like to talk, and maybe even climb.

6. Give your favorite business (hobby).

7. Look a fascinating movie or go to the movies or theater.

In a word, distract yourself from the desire to eat. Take advantage of the following ways out of stress. Do not give stress to defeat yourself.

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Similar documents

Plan.

1. The concept of stress. The main causes of occurrence.

1.1. Stress and frustration.

1.2. Pressure physiological mechanisms.

2. Causes and signs of stress voltage.

3. Ways out of stress

3.1. Relaxation.

3.2. Concentration.

3.3. Respiratory retardation.

3.4. Methods of prevention of stress.

Conclusion

Bibliography.

Ways to deal with stress voltage

Fit right

Healthy sleep

Pets

Relaxation

Yoga and breathing gymnastics

Communication with children and loved ones

Shopping and care

Sports

Color therapy and aromatherapy

Smile more often

Positive setting

New impressions

Relaxation

Several exercise

Other ways to remove stress voltage

Ways to deal with stress voltage

Yoga and breathing gymnastics

Communication with children and loved ones

Shopping and care

Color therapy and aromatherapy

Several exercise

Other ways to remove stress voltage

Stress and ways output

8 simple ways to exit stress

Method 1: Let's go and eat

Method 2: Drink and Forget

Method 3: Good night

Method 4: Troy and break

Method 5: Smile and breathe

Method 6: Zamorozka Stress

Method 8: I'm in this movie actor, screenwriter and director

Stress: Ways out of stress

Healing the body

how to keep health at any age

Ways out of stress

1. The underestimation of its personal qualities.

2. Inability to stand up.

3. Incorrect behavior when leaving stress.

4. Poor organization of the workplace.

5. Assistants in the fight against stress.