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How to get rid of stress: advice from Pavel Rakov
27.02.2023 19:44
Updated: 14.04.2023 08:49
Today, everyone knows what stress is. It is a certain reaction of the body to a variety of events - from problems at work to conflicts in the store near home.
It is expressed not only in the strongest anxiety and worry, inability to work and concentrate on one thing. Stress also causes headaches, intestinal disorders, nightmares, nervous tics and sudden muscle spasms of the limbs.
And, of course, modern people are interested in one question: how to get rid of stress? The answer will be quite obvious - do not catch it, notes the expert of the online publication "Belnovosti" Pavel Rakov, a psychologist, coach, creator of the cult training "In fact, I am smart, but I live like a fool."
However, alas, a strong nervous system that can quickly cope with external pressure is rare today. Especially since the impact of stress factors on the human body often lasts so long that the body stops resisting. One way or another, you will have to get rid of them. And in this case, it is worth paying attention to three types of work - with the body, with emotions and with thoughts.
Support for the body
When stressed, many muscles tighten, and not very useful processes start in the internal organs. The body fights with all its might against external factors, but the latter are stronger. Therefore, you will have to help your body.
1. Physical exercise
Fitness, dancing, long walks or bike rides, swimming, volleyball or football - the list of physical activities is huge. And you can choose any activity to your liking. The main thing is that you enjoy it. Muscles need training, which also allows you to produce endorphins, that is, hormones of joy, necessary during stress. Just do not try to overdo it: 2-3 times a week for 40-45 minutes is enough.
2. Breathing exercises
Stress disrupts your breathing, which then affects the entire body. As soon as you feel that your breathing becomes shallow, stop. Find a quiet place, sit with your back straight and your chest open, and take 10 slow breaths in and out. This will fill your tissues with oxygen and relieve tension.
3. Massage practices
Massage practices will be a good help, they will restore the elasticity of muscles and also relieve tension. Plus, do not underestimate the effect of massage on internal organs, whose work will gradually begin to improve.
4. Diet and sleep regime
An adult needs at least 8 hours of sleep, and stress, unfortunately, does not allow this. But if you want to get out of this state, you will have to make an effort and establish a sleep regimen, and at the same time, a diet. Try to consume a sufficient amount of fats, proteins and carbohydrates, and also do not eat right before bed. It is advisable to do this 3-4 hours before you go to bed.
5. Minus alcohol and smoking
But alcohol and smoking should be excluded in this case. Nicotine, of course, increases the amount of cortisol in the blood - a hormone that fights stress. But its effect is temporary, and a person needs more and more cigarettes to restore his mental state. This is how the toxic effects of smoking grow. Alcohol also relaxes only for a short moment. Afterwards, you will get a hangover, a headache and unresolved problems.
6. Monitoring vitamin intake
Many people start to resort to vitamins recommended by friends in any stressful situations. These drugs can really help improve the condition of the body. But are you sure that this is really your case? First, consult with your doctor and get tested for a lack of certain vitamins and minerals. Only after that can you think about taking any medications.
Managing emotions
Stress will definitely affect your emotional state. You may become overly whiny or aggressive, withdrawn or always looking for conversations that distract you. So be sure to ask yourself three simple questions.
1. What emotion or set of emotions is bothering me? You will have to listen to yourself and define what you feel, what you sense. Be extremely honest with yourself, otherwise you will not be able to get rid of stress. Once the enemy is named, you can fight it.
2. What is behind it? Determine the reason for the emotions. It may be your action or the actions of other people. Finding the reason is already half the solution to the problem.
3. How can I change this emotion or set of emotions? Any negative can be turned into a positive or neutral one. Try to work through your emotions, transforming them, for example, into an action plan to eliminate the causes of their occurrence.
If you understand that you cannot move forward on your own, and it is becoming increasingly difficult to manage your emotions (let alone transform them), contact a psychologist or psychotherapist.
Influence on thoughts
Thoughts trigger an emotional response, which is then reflected in the body. So you have to influence your thoughts to get rid of stress. You can always say “Stop!” to your sad or angry thoughts that go round in circles. Just ask yourself what is bothering you, why you are so fixated on a certain incident.
You can write down your thoughts in a diary or notebook, where you track what is holding you back. Try to honestly describe your emotions and physical reactions next to each thought. This will allow you to work through the negative, understanding what to do with it in the future.
And don't try to close yourself off! If necessary, ask your loved ones for help, tell your trusted friends about the problem. The more open you are to the world, the faster the stress goes away. It simply cannot stand support and empathy.
