Modern people are under pressure from a variety of factors that are harmful to health, well-being, and performance. The reaction to severe stress is present in the International Classification of Diseases and requires a visit to a doctor. However, there are scientifically sound methods that can be implemented on their own to prevent such consequences. Let’s talk about different strategies for dealing with stress and understand their effectiveness.
Causes of Stress
Stress is called a physiological mechanism that helps you adapt more quickly to changing conditions. It serves as a kind of natural reaction of the body to discomfort and danger. If the environment does not change and continues to introduce discomfort into life, the stress condition takes a chronic form. This threatens neuroses and prolonged depressions – serious mental health disorders that develop under the influence of a complex of biological, psychological and social factors.
To understand how you can quickly cope with stress, you must first determine its cause. It’s usually the result of:
1. Excessive fatigue.
2. Difficulties in work and study.
3. Low self-esteem and dissatisfaction with themselves.
4. Problems in personal relationships.
5. Tragedy or loss.
If a person suffers from increased anxiety, it’s enough to think about their future or to dive into memories of the past to start “stressing out”.
Chronic anxiety cannot be cured by simply ignoring it. It can develop into nervous tension, which will suppress the psycho-emotional state, affecting the quality of work and concentration. If it isn’t treated properly, there is a high probability of a decrease in immunity, endocrine and nervous system disorders, as well as the development of diseases that are in no way related to the emotional state.
Despite the seriousness of the stressful state, many people still confuse it with simple excitement. A bad mood caused by an argument with a loved one or a nervous situation at work cannot be called distress, much less depression. Provided that it doesn’t affect physical well-being and does not drag on for several days.
A chronic state of stress stretches over days and weeks, gradually combining with other symptoms. It can be distinguished by the following signs:
1. Headaches and dizziness.
2. A feeling of chronic fatigue.
3. Sleepiness or, on the contrary, insomnia.
4. Frequent awakenings during sleep.
5. Disorders of the gastrointestinal tract.
6. Feeling of numbness in the extremities.
7. Muscle tremors.
8. Increased sweating.
9. Allergic rashes.
10. Decreased libido.
11.Sudden weight fluctuations.
12. Loss of interest in favorite activities.
13. Poor concentration.
14. Memory problems.
Let’s add to this the signs that many people associate with depression and stressful states: a constant feeling of fear, depression, aggression, excessive irritability, pessimism, sharp, and gratuitous mood swings. As a result, you cannot even download betting app, what to say about completing work tasks.
Ways to Combat Stress
Modern medicine identifies three basic strategies for how stress can be effectively managed:
Changing the problem. The goal is to overcome internal stress.
Walking away from the problem. The goal is to distract from stressful influences.
Changing attitudes about the problem. The goal is to decrease the importance of the situation, while continuing to satisfy the simplest needs and goals.
In other words, it is necessary to maintain normal functioning of the body and to monitor one’s psycho-emotional background.
The Importance of Psychotherapy
Experienced psychologists and psychotherapists should be consulted to treat a stressful condition. A person suffering from nervous disorders is unlikely to be able to adequately assess his or her well-being and the effectiveness of the methods of treatment that he or she prescribes to himself or herself. It’s not enough to read psychological books or tips on thematic forums on the Internet. The psycho-emotional state needs to be dealt with by specialists who are appropriately trained.
Professional psychotherapists and psychologists use techniques that help relieve nervous tension and return to normal life. This may require one or more sessions. They usually last 40-60 minutes each. During this time, the patient talks about their experiences and the reasons that caused them. Even if the speech is completely incoherent, an experienced psychologist can assess the person’s condition.
Consultation with a psychologist is not a conversation with a friend who can share his experience. The specialist does not give a ready-made solution. He looks for the source of the problem and helps to change the person’s attitude to it.
The Impact of Physical Activity
Physical activity can be used to improve the psycho-emotional state. They help increase levels of serotonin, a neurotransmitter that improves mood. Sports relieve tension in the muscles, so even after swimming in the pool, running, brisk walking and moderate exercise, they return to normal, spasms are eliminated, blood circulation is normalized.
People who smoke, drink alcohol or have other bad habits on a daily basis are much more susceptible to emotional “burnout.” Any “doping” gives only a temporary effect, after the exhaustion of which the body begins to experience discomfort again. To effectively fight the stress condition, you need to give up bad habits. Instead, it’s better to go for a massage, go to sports, yoga, or meditation. This will help to get rid of nervous and muscular tension.
To turn a stressful state into a pleasure of life, it’s useful to do household chores. Transforming and cleansing the environment, culinary experiments – all this allows you to switch from a dead-end situation to a creative activity.
Regularly taking care of hygiene and one’s own appearance, and communicating with animals also help to change one’s attitude.