Emotional stress is a set of emotional experiences that reduce the emotional background and motivational sphere of the person. The state of emotional stress is accompanied by a feeling of helplessness of a person before life circumstances, his own uselessness, the feeling of losing the meaning of life or the goal of an activity. Work is done formally, interest in others is supported by social requirements, apathy gradually begins to fill all spheres of life. In the affective sphere, there is irritation, suspicion and nervousness, various personal accentuation can be activated. The feeling of causeless anxiety, anxiety increases.
Fatigue is increasing, which does not pass either after rest or after a night's sleep, but increases even with minimal physical exertion. Your appetite may disappear, insomnia may occur, the desire to relieve nervousness and to relax with the help of alcoholic and narcotic substances may appear. When using different stimulants (even coffee), their effect is not pronounced, and sometimes the opposite.
Usually, long-term suppression of negative feelings or problems leads to such a state, but when a person comes across a similar one, an adjustment may be required rather serious. In many cases, prolonged nervous tension leads to the development of stress, with all the ensuing consequences. If we ignore this symptom, then various neurasthenic disorders develop, the therapy of which also includes medical correction of the condition.
Timely relief of emotional stress helps to avoid serious consequences, but you also need to take care of preventive methods to prevent the accumulation of stress. Those who regularly have the opportunity to share their experiences with loved ones or a psychologist are less likely to accumulate a destructive volume of tension. Some of my own personality traits contribute to the accumulation of emotions inside - this is the constant need to control everything, the fear of trusting the flow of events, the inability to adapt to changing conditions, the desire to remake others, and so on. Such trends take a lot of energy and force a person to be constantly in an active and mobilized internal state. It is worth constantly looking for something new in the ways of your own development.
The human psyche is arranged in such a way that it is in a normal state only in continuous improvement. In long periods of stability, degradation begins, and emotional tension accumulates, which is associated not so much with the external situation and the preservation of emotions, as with irritation from the lack of movement.
Causes of emotional stress
The state of emotional stress in most cases is caused by the inability of a person to express his emotional and sensual experiences. Usually it concerns the processing and splash of negative emotions that have the most destructive effect on the psyche. It is precisely in the expression of such feelings that many people experience difficulties. This is due to social norms of behavior, prohibitions on the expression of aggressiveness and discontent. Many people from childhood suggest that they cannot be angry at certain people or resist some actions. Raising willpower and character leads to the creation of an externally positive and desirable image - a person. Who does not cry, does not get angry, does not take offense, who is able to forgive everything and enjoys that which is unacceptable. The problem is that from just hiding such experiences do not disappear anywhere and begin to destroy not only the psyche, but also the physical health of the person. Instead of refusing to recognize certain feelings, it is necessary to teach children to express them in a constructive way, without delaying them inside.
In addition to such internal factors that are absorbed at a very early age, there is also an external influence. So, stressful situations and constant discomfort caused by external events, leads to emotional stress. This can include unloved work, annoying husband, annoying children, noisy neighbors, construction outside the window, unfulfilled dreams. Many of these factors are not even deliberately marked by a person when he tries to understand the causes of his own irritation, but they continue to affect. And if you can change your way of reacting and expressing emotions in a few months, then some external circumstances are not amenable to our influence.
The difference between our understanding of what the world should be and what its manifestations we face is the strongest factor causing emotional stress. These differences may arise on the basis of objective or imaginary differences. So, it is quite logical to wait for support and attention from a loved one, and when treachery occurs instead or ridicule arises. But it can also be illusions, causing increasing claims to the world — for example, wanting everyone to have lunch at a certain time or understand your words the first time.
Additional factors that make a person more susceptible to events and lead to overstrain are increased fatigue, sleep deprivation, any dissatisfaction. Physical condition plays an important role in the regulation of emotions, respectively, if there is a slight emotional shock with a balanced sense of the body, it can go unnoticed. Conversely, a fleeting remark of a stranger can lead to a serious emotional breakdown against the background of lack of sleep and hunger.
How to relieve emotional stress
Relieving emotional stress implies serious internal and external work, a delicate feeling of one’s needs and capabilities, as well as patience, since it’s impossible to remove in a couple of minutes what has been accumulating for months. Engage in restructuring your own life and reducing stress in everyday situations. The strategy of small tasks is great for this - when one big job is divided into several components. The perception of a person is arranged in such a way that if the plan is global (for example, to buy an apartment), then such a goal will not cause anything but panic, and delaying implementation will cause an increase in internal stress. There should be many small tasks that will eventually lead to the desired. They can be performed periodically and not feel the pressure.
Reduce the level of uncertainty as much as possible - demand timelines from people, look for detailed information, compare them with similar projects. The greater your awareness of the real state of affairs, the less will be the difference between your expectations and reality. In addition, it allows you to optimally plan your own time and processes. Think over possible scenarios and your actions in them. This will remove you from vain fantasies, anxiety and panic. When the situation turns not in the chosen most positive option.
If you notice an increased level of anxiety in yourself that is not based on objective reasons, then it is worth working with your own states. To do this, you can compare the situation that arises with similar, but already successfully completed, and what is now perceived as a tragedy is good to put mentally next to really bad things (for example, unnecessary worries about a possible criticism of your report can be compared with the illness of a loved one - the level of anxiety should drop ). There is also the opposite strategy - to bring the significance and importance of the situation we are experiencing to the absurd. Spinning the degree of influence of your failure on the presentation in your head to the point that after this the sun can go out and the whole universe dies, you will notice emotional changes in perception.
Increase physical exertion is a great way to process many emotions. Moreover, the type of occupation can be selected regarding the emerging negative emotions. If this is fear, then begin to run, if anger - sign up for boxing, irritability - you will be in the pool. It is also necessary to listen to your own body - if you want to stretch, then do not force yourself to lift the barbell. In the process of sports and physical activity, there is not only the processing of emotions, a splash of excess adrenaline, but also the production of positive hormones, which stabilizes the emotional state.
If you notice an increasing emotional tension, then you can right at this moment reduce it with the help of breathing techniques. It can be exercises from yoga or Vaiveshen, just alternating deep breaths and sharp exhalations - there is no definite recipe, it is worth trying. However, it precisely helps to transfer attention from the thought process to the breathing process.
In order to release accumulated emotions, you can search for this various optimal ways that will not harm people and relationships, it is good that this process takes place in the presence of a psychologist. Independently, emotions can be thrown out through sport, dancing, singing, drawing (and even coloring), sculpting. All types of creativity are great, as a way of expressing your inner state, and even in the form of art.
Look for activities that bring you relaxation, work hard to bring more spontaneity into your life and find reasons for joy at every moment. Aim to reduce your own control. Reduce it only to the necessary things, while not touching other people's lives and beliefs. The fewer things that need to be kept in your field of vision, the more moments for relaxation, and the world will not collapse without your intervention, will rather breathe more freely and easily, like you yourself.
Ways to relieve emotional stress
In psychology, developed many methods and techniques that help relieve or reduce the level of emotional stress. Some of them need to be performed only with a specialist, but there are a number of techniques available for independent use.
So, a very effective change of activity, and you must choose something that requires strong muscular tension or physical activity. The duration of such a shift can be from five to fifteen minutes. You can do the necessary minor work around the house - wash your shoes or dishes, take out the garbage, iron your shirt. In the office, you can go for lunch, bring paper, water the flowers. If possible, the simplest and most effective is to go out at a fast pace, it is good to combine it with breathing exercises.
Different types of visualization are suitable. You can draw or glue collages, you can make drawings using computer programs - here you can throw out anger, and annoyance, and dreams. You can also visualize in your imagination - it’s better to work with energy. When you feel stress, it is worthwhile to imagine it as a liquid of a certain color and imagine how it flows out of you through your feet into the ground. This technique is very ground, especially good, if there is an opportunity to take off and completely touch the foot of the earth.
Analyze the situation. When something makes you seriously worry, you can put a situation in writing, answering the questions: what hooked you, what conclusions can you draw, what has caused this situation, what does it affect, what could provoke other people, how can you avoid or how to use for yourself. In the course of such an analysis, you not only acquire a strategy of coping with similar incidents for the future, but also stabilize your emotions in the present.
Get rid of sad thoughts, surround yourself with positive people, sharing with whom sadness, you can translate the perception of the tragic in a comic perspective. Plan your day in such a way that there is always a place for something pleasing or comforting, and try to put it in the evening - this arrangement will help you build up strength on calm days and level the negative impact into unsuccessful ones.