This article "How to deal with stress?" is a continuation of the article "how to cope with a bad mood". The reason for a bad mood is not only external and internal factors leading to disharmony of the mental state, but also the consequence of stressful situations. In this article the stress will be considered not only from the negative side, but positive. Purpose of writing: to present the main ways of combating the negative effects of stress.
Positive effect of stress on the activity (e.g. during the exam) is the following: there is a chance to focus before an important task and thereby activate mental processes. Based on this we conclude, that the stress plays the role of a stimulant of the nervous system, helping the student to mobilize all their knowledge and personal reserves to solve before him learning tasks. Stress according to the definition Mescheryakova B. G., Zinchenko V. P. is a state of mental tension that arise in the process of operation in the most difficult conditions, both in everyday life and in special circumstances, such as during space flight, in preparation for the final examination or before the beginning of sporting events.
the Negative effects of stress on the example of sporting events. During the execution of the sports competitions there is a significant difference between athletes faced with challenges and opportunities that are available to the athlete. Thus not only the objective difficulty of the task, and the probabilistic assessment of the athlete to achieve it is the main cause of mental stress. The less the athlete in accuracy of the forecast, the higher the stress. Therefore, both positive and negative effects of stress on the body requires the restoration of spent forces and strengthen the nervous system. There are various ways of dealing with stress, for example:
- listening to classical or relaxation music is used for auditory training;
- perform complex breathing exercises or meditation on the breath;
- different techniques of muscle relaxation and visualization;
- reframing (finding positive aspects of negative events that have already occurred and require a rational approach in psychoanalysis of the occurred event);
- physiotherapy (massage, sauna, electric);
- biofeedback, etc.
Exercise # 1 Meditation on the breath
Sit back, time to take a break from other thoughts and focus only on the streams of air that enter your lungs and then leaving it in the rhythm of your breath. Your first task: get a feel for how during inhalation the air follows the path of: nasal cavity — nasopharynx — larynx — trachea — bronchi — lungs and then in the reverse order leaves the body. The second task is to just to follow the breath, but not to interfere in its rhythm. The thing is that as soon as you start to follow some process in the body, the natural rhythm gets off. Therefore, allow your body to breathe in a comfortable rhythm and depth. The next stage of the exercise is to focus on the characteristics of the air entering the lungs and leaving them. Pay your attention to the fact that the incoming air is colder compared to breath, which seems more warm and saturated the excess energy of our body. Duration of exercise — 5 min., after which you can assess your condition to determine how decreased rate of stress.
Exercise # 2 Complete breath
Place one hand on your stomach and one on chest.
Start the breath from the abdomen, the maximum filling it with air, and when you reach the limit, then begin to lift the chest up, filling now the upper parts of the lungs.
Make a small delay on the inhale (1-2) and begin a slow exhale in reverse order: first, retracting the abdomen, and then omitting the ribs.
Delay after expiration take a little longer and the next cycle start only when you want to breathe.
the Approximate duration of the respiratory phases can be: inhale — 3-4 seconds, pause 1-2, exhale for 5-6 s, the pause on the exhale -3 - 5.
Breathe it every day, first for 5 min, and then adding each day for one minute and gradually increasing the length of exhalation and delay at the end. When you master this way of breathing, you can apply it in a stress situation. When properly executed this exercise, you will feel like will decrease your anxiety or anger in 5 min after the start of full breathing, and after 10 minutes you will be able soberly enough
to evaluate the situation and be ready to use other methods of stress management outlined in this guide.
rough J. V. Psychology of stress and methods of correction. — SPb.: Peter, 2006. — 256 S.: ill. (Series "textbook").
Each of us in your situation have experienced the excitement and experience for the events in our lives. If you ask a student a student in a University: "Some of the brightest events caused a storm of emotions in your soul?" Ninety percent out of hundred will reply that it was accepted at the University. Exams in the University to form a state of emotional tension. This wording is more succinct title – stress. As he wrote to E. P. Ilyin in the books titled: "Emotions and feelings" in a state of emotional tension aktiviziruyutsya spontaneous speech symptoms; dramatically increases the number of habitual utterances, words – "parasites". An increasing number of non-communicative gestures, difficult choice of words and formulation of thoughts. the
Unpleasant condition accompanied by the manifestation of potootdelenie
" bear sickness" ( disturbed activity of the gastrointestinal tract), palpitations, disturbed appetite, nausea. All these symptoms are a classic manifestation of stress. The more we fear, the more our body starts to show negative symptoms that do not cause positive emotions. That would be to suppress them as recommendations share key exercises to how to breathe correctly and to the installation of the self-regulation of their psychophysiological state.
Exercise # 1 How to breathe properly, if you are experiencing stress.
Scientists have proven that if a person is under stress, his breathing quickens so much that can reinforce anxiety and reduce tolerance of stress. This technique will help You learn how to breathe correctly. It will take about 5 minutes.
1.To start pull straight or sit so that you feel comfortable.
2.Put your hand on your stomach.
3.Breathe the way you normally do, watch the movement of the abdomen and chest during respiration.
4.Try to breathe "belly" - so that the breath involved the abdominal muscles, and his chest remained motionless.
5.Now try and breathe slowly through your nose counting to 5 and feeling the abdomen gently pushes its hand. On the count of 5 hold your breath.
6.Slowly exhale through your nose for a count of 5, gently pushing hand on your stomach. Breathe in for 5 minutes.
7.If during exercise You start the alarm - stop exercise.
8.First You can do the exercise for a lesser period of time, gradually increasing it to 5 minutes. Do not forget to do it 2 times a day.
9.Soon You will be able, without noticing it to breathe that in all day.
10.When You learn this exercise - You can do it during anxiety and stress. You will feel relieved.
Exercise # 2 Sameprice
Sameprice — short, staccato has made himself. Say to yourself: "be calm!", "Be silent, be silent!", "Not to succumb to provocation!" — it helps to restrain emotions, to behave with dignity, to comply with the requirements of ethics. The sequence of operations with soprikasalis the following: identify sameprice, mentally repeat it several times if possible, repeat sameprice aloud.
Exercise # 3-Hypnosis
And lastly! Self-hypnosis is one way of self-programming for success.
"You are all turns out as You wish!"