Stress: What to do?

Stress.  Photo from www.sciencephoto.com

In principle, the person needs stress. Without them, people become sleepy. Stress— It is a stimulus to activity. But there is a rule — do not give a stressful purchase of long-term continuous form. Stress should be episodic in nature. You need to know when to switch, then return all the mechanisms of self-modified stress function to normal. Renowned Canadian biologist Hans Selye first formulated the concept of stress, "non-specific response of the body to any demand against him."

What's going on

Stress is an important part of our daily life. Potentially as dangerous to the mental and physical health is too long, chronic stress, which makes it difficult to adapt to constantly changing environmental conditions. Selye identified three phases of the "general adaptation syndrome":

  • alarm reaction, when the body is preparing to meet the new situation;
  • phase of resistance, when the body uses its resources to overcome the stressful situation;
  • phase of exhaustion, when the reserves of the body drastically reduced. In the event of prolonged stress leads to depletion of a nervous breakdown, and sometimes serious physiological disorders.

Stress state of a person can be decomposed into the following time periods: first, there is a "pre-launch fever", during which we think about the upcoming event, such as an examination or explanation from the boss. Then comes the stress itself. The following is a condition called "poststressom."

There is a so-called professional stress. It appears, on how to respond to thestress people can be divided into three categories — "stress bunny", "stress of a lion" and "stress ox." The first group includes those who passively react to stress. This man is only able to briefly activate their small force. Alternatively, if man rapidly and vigorously as a lion, reacts to stress. Finally, the third type of people can work for a long time at the limit of its capacity, as the ox, capable of long-term operation at high load.

What to do

In each case it is necessary to analyze the situation. Think that's up to you on what external circumstances can affect you, and what — no. If necessary, adjust your goals. Depending on this, choose one of three roles — the "rabbit", "lion" or "ox". From the point of view of neuroscience, active response to stress more than justified. However, with heavy use of a person at full capacity for a long time, there is a risk of unexpected failure.

Psychologists offer different methods of dealing with stress on each of these stages. The first step is the most detailed to present the situation that awaits you: where you have an exciting event to happen, what you will wear, what you say, what will be dressed interlocutor that he would speak. In reality, the details may not be the same, but that does not matter. As a result, you will decrease the level of uncertainty and, consequently, decrease elevated levels of emotion, making it difficult to work with. Imagine the various options for the outcome of events, right up to the very unfavorable. Think about what you will do if the worst is realized for you a scenario. Similarly, plan the actions in other outcomes. As a result, you'll reduce the level of uncertainty which and usually provokes unnecessary emotions. Think of a situation in which you resolved your problem, and you can be proud of themselves and their actions. Write down all the compliments that can afford to do. Now think, if you've already successfully solved a similar problem, then there is every reason to believe that the present job you can do it just as well. Write down all your failures and analyze their causes are lack of resources (if so, which ones), lack of planning, etc. Try to take into account the errors identified in the planning of their actions in the future. It happens that we are in a stressful situation, and on our ability to "self-control" and not to succumb to provocations by the interlocutor business depends on the outcome of negotiations.

You can offer the following methods work on their condition, which is easy to do after a workout:

  • possibly change the situation, for example, if the previous round of talks ended "heat of passion", then it is advisable to carry out the following talks in another room or change the design of the existing "negotiating" room;
  • follow your breath — if you want to stay cool, the length of your exhalation should be longer than the duration of inspiration;
  • Pay attention to the objects around you, call them mentally as you exhale, then it will be easier to bring to the content of their thoughts vis a vis the maximum correct manner;
  • some people with "hot" temperament psychologists recommend to count to one hundred before starting to object to the opponent.

When stress has already begun

Now we need to do everything possible to reduce its negative effects. The proposed methods can be divided into two groups.

Dealing with the emotional component of stress: Relaxation, exercise, walking, good food, bath with soothing herbs and oils, music, auditory training, massage, and another way of relaxing — activation of both hemispheres of the brain, that goal one can achieved by performing any movement at the same time his hands and feet, shifting attention to another occupation — humorous film, a book or a play, hobby.

Working with cognitive (cognitive) component of stress: Awareness of the main goals in life, to compare them and you have a traumatic event on the scale of the world's problems, "pronunciation of" problems: stress — it is a way, which is responsible for the creation of the right hemisphere of the brain, and when we talk about what we care about, we load the left hemisphere is responsible for speech, while the right hemisphere rests, psychologists are encouraged to talk about their feelings a good talker, visualization problems in different frameworks: mentally put the issue disturbing you in the dark picture, under a lantern. Now imagine, as the snow falls and falls asleep this picture flakes …

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