Psychology and Psychiatry

How to cope with stress

How to cope with stress? The eternal question, tormenting the inhabitants of our time in the realities of today's high-speed rhythm of life. Stress is considered to be the scourge of this century, which marks the rapid development of information technologies, which, it seems, made life much simpler, but at the same time added new concerns to humanity.

Anxiety, chaos in the working environment, lack of understanding of the house, financial problems, household worries, bad habits today have become constant companions of modern man, generating stress. The proportion of stressors and their intensity in everyday life is steadily increasing. It is becoming increasingly difficult for people to overcome them because of their inability to adequately respond to negative messages from outside. As such, stress is a protective tool that the body uses in order to protect a person from the hardships that occur with him.

Causes of stress

Factors predetermining the emergence of a stressful state are problem everyday situations that an individual finds himself in during everyday life. Such situations are called stress factors. The simultaneous impact of stressors creates psychological stress, which is quite difficult to eliminate.

There are two subgroups of causes that provoke the onset of a stressful state: personal causes and an organizational factor. The first is a serious illness of a loved one, his death, marriage, change of activity, divorce, loss of financial savings, dismissal. The following factors are attributed to the second subgroup: the introduction of innovations in the working environment, inappropriate working conditions, the limitation of the time resource for performing a given job, increased requirements, uninteresting work, and the increase in workload.

You also need to understand that not all stress is detrimental to people. There is a natural short-term stress and long-term distress. The first is that it is useful to experience, because due to the tension generated by it, the reserve forces of the body are mobilized, which makes it stronger than man. Prolonged exposure to stressors leads to a backlash - depletes inventory, which leads to a deterioration of well-being. Distress leads to weakening of the immune system, rejection of mental processes and panic attacks. Therefore, it is necessary to get rid of distress or study works, how to prevent stress, because it is always easier to prevent than to eliminate the consequences.

In order to avert the effects of stressors, it must be borne in mind that in addition to the above factors, all causes are also divided into external sources and internal factors. The external sources include various life changes that are under the control of the subject. Internal factors are in the human mind and are more often contrived or are the product of imagination.

The following external stressors can be identified: financial problems, rapid or unexpected life changes, work, high workload, personal life.

The internal etiology stressors include some traits - pessimism, perfectionism, compliance, weak character, lack of diligence and perseverance, as well as unrealized expectations, unfulfilled dreams, negative dialogue with oneself.

Stress at work

Increasingly, the majority of working individuals are under stress while in a working environment. Occupational stress is a kind of mental reaction that pulls physical manifestations. More often, people are exposed to stressors, whose labor process is due to mental stress. Understanding how to cope with stress at work is significant not only for people who are regularly exposed to it, but also directly for employers. After all, the effectiveness of the work performed is directly proportional to the emotional mood and psychological health of employees. A person who stays for a long time under stressful influence is not fully capable of performing his official duties.

The reasons for this condition are due to a variety of stressors, which simply "teeming" the working environment. The person begins to feel stress not only from the sphere of employment and activity itself, but also from the experiences, anxieties and anxieties associated with work. As a result, a place of work is associated with a person with a negative, troubles, which later can cause a breakdown even when there are no visible reasons.

In the future, this kind of stress often leads to the accumulation of negative emotional experiences, which will adversely affect other spheres of life.

In order to eliminate the stress state should understand its origins. Most often, the factors provoking professional stress are listed, first of all, a change of activity, a person has to cope with new responsibilities on his own, while he needs help that is not provided to him.

Long-term physical exertion, mental stress and emotional overload are also frequent factors leading to stressful conditions.

Constant confrontations in the professional environment and other problematic situations often accompany an employee due to his inadequate self-esteem - a person unnecessarily appreciates his own abilities in comparison with fellow workers.

Beliefs and beliefs that are incompatible with well-established among colleagues, lead to the removal of employees, forcing a person to solve emerging problems on their own.

Physiological characteristics, for example, a low threshold of stress resistance, somatic illnesses of a chronic course, help to slow the release of negative and the accumulation of psycho-emotional stress.

Conditions of work organization is also a stressor. Some individuals work “for days”, but the result of their actions is zero, others - organize the workflow in a planned and measured way, not hurrying anywhere, which contributes to the achievement of professional peaks.

The reasons provoking stress generation in a professional environment can be many, their identification is necessary for a quick and effective deliverance from accumulated negative and overstrain.

The advice of psychologists how to cope with stress is straightforward and uncomplicated, and they come down primarily to the ability to remain calm. Only a balanced emotional state helps to eliminate stress. Therefore, if emotions are overwhelmed, if there is a feeling that it is already unbearable that you want to scream or shoot, then you need to find yourself an occupation in the workplace, contributing to calm. You can always keep on hand tea with lemon grass. In itself, the drinking of this drink helps to calm down, the effect of melissa medicinal will only strengthen and accelerate the effect. Meditation and various auto-trainings aimed at achieving self-control are also excellent.

How to cope with stress yourself? Balance is the main tool of a working person in a battle with negative emotions arising in a professional environment. If stress has created relationships with certain employees, then it is recommended to limit the communicative interaction with them. Do not force yourself to contact persons who are unpleasant.

If it is completely unbearable at this place of work, then it is worth thinking about changing the field of activity. Naturally, in itself, a change in the field of employment is also a stressor, but of short-term exposure.

It helps to eliminate a heap of fallen worries, accumulated negatives and tensions, the so-called "reset" (a trip with people close to the weekend, a vacation).

You can also try to build a hobby to the rank of work. For example, open a business, sew dolls to order, bake cakes, repair cars.

Stress before the exam

For most students in schools, colleges, institutes, universities, exams are powerful stressors. Many of the future test subjects feel fear the day before, experiencing anxiety and excitement. Such psychological instability often leads to memory loss, headache, dyspeptic disorders, general malaise.

Most often, it is caused by emotional stress caused by a low assessment of one’s own abilities, fear of uncertainty, uncertainty, overestimation of the importance of the exam, and prejudice. In addition to health problems, stress lowers mental processes, which often leads to an unsatisfactory exam result.

In order to cope with the stress before the exam, one must learn to overcome excitement, to master experiences and relax.

There are the following signs of stress: increased sweating, insomnia, dyspepsia, headaches, increased heart rate, nausea, irritability, impulsiveness, tearfulness, anxiety, a spoiled mood, a decrease in cognitive processes.

It is possible to recognize stressful behavior in adolescents by such phenomena - a high school student bites his nails, constantly pulls his hair, grits his teeth, crunches his fingers. The teenager, staying in an overstressed state, is inactive, suffers from insomnia, loses interest in hobbies and the environment.

There are many methods to prevent stressful behavior and eliminate it if it has already arrived. All methods are purely individual and one must choose the most effective one for oneself.

In order not to experience stress before the test of knowledge, first of all, it is necessary to cope with anxiety, try to relax and remember something positively pleasant, after which it will be easier to concentrate on the subject.

It is recommended to spend the day before the exam not for useless attempts to learn all the annual material, but for rest. Better on the eve of the exam to devote a day to a walk, interaction with close surroundings, watching comedy films. This contributes to the streamlining of knowledge and the accumulation of forces.

A full sleep before the test of knowledge is very important. The brain without quality rest cannot work effectively.

Psychologists recommend that you try to encourage yourself more often with praise, setting yourself up in this way for success.

In addition to those listed during the pre-examination preparation, you should try to follow a balanced diet. You should also understand that the excitement generated by the session is quite natural.