Prevention and treatment of stress. Stress prevention - the best methods and ways to avoid a nervous breakdown Stress and how to avoid it

Have you ever experienced an anxiety attack at work? This happened to me recently.

Last week, I had to quickly, one by one, finish a few things. As I tried to decide what to do first, I felt thoughts swirling and colliding in my head. When I managed to cope with this hell, my head was a complete mess.

And what did I do? Deep breath - from the very center of the body. I imagined the crown and arrows growing from the shoulders in different directions. She stood for a while, then walked around the room and returned to work.

This simple anti-anxiety remedy isn't always easy to apply, especially if you're multitasking and there are a lot of distractions around. I only mastered it after I signed a book contract and got so nervous that I got back and stomach pains. The sedative could not be taken all the time (it is addictive), so I had to look for more natural ways.

Like most people, I breathed "vertically": my shoulders lifted up during inhalation.

First of all, I turned to clinical psychologist Belisa Vranich, who teaches - or rather, retrains - people to breathe. I felt that I was not breathing correctly, she confirmed this.

Like most people, I breathed "vertically": my shoulders lifted up as I inhaled. Also, I was breathing from the upper chest, not the main part of the lungs.

Vranich taught me how to breathe correctly - horizontally, from the center of the body, where the diaphragm is located. She explained: you need to expand the stomach during inhalation through the nose and retract during exhalation.

At first it seemed inconvenient. And yet it is a natural way of breathing. When society starts to put pressure on us, we turn to the wrong way. Due to work stress, we try to pull ourselves together, shrink - which means we begin to breathe quickly and shallowly. The brain needs oxygen to function, and such breathing does not provide enough of it, making it difficult to think normally. In addition, the digestive system does not receive the necessary massage from the diaphragm, which can lead to a number of problems.

Stress turns on fight-or-flight mode, and we tighten our abdominal muscles to appear stronger.

Stress puts us into fight-or-flight mode, and we tense our abdominal muscles to appear stronger. This posture interferes with calm, clear thinking.

The fight-or-flight response was formed by our distant ancestors as a defense against predators. It was so important to survival that it still occurs in response to stress.

With a reasonable level of stress (for example, a realistic deadline for completing a task), adrenaline begins to be produced, which helps to get to the finish line. But if the level is too high (say, a few deadlines that you just can't meet), the fight-or-flight mode kicks in, causing you to shrink and tense up.

When I started writing the book, I felt pain and tension in my shoulders and back, as if my body was about to hide from a dangerous predator. I had to do something, and I started going to posture correction classes.

When I said that I was working on my posture, the interlocutors usually became embarrassed, realizing their own "crookedness", and immediately tried to bring their shoulder blades together and raise their chins. As a result, the shoulders and neck were pinched. And this just cannot be allowed: on the contrary, you need to gently relax the contracted muscles.

Here are some basic principles to help you get through the day.

First, imagine your crown. You can even touch it to understand exactly how it is located in space (you may be surprised how wrong you are). Then imagine horizontal arrows moving outward from your shoulders. This expands your chest and allows you to breathe more freely.

Try to notice when you strain some part of the body more than necessary.

Try to notice when you strain some part of the body more than necessary. For example, the majority of the mouse should be controlled by the fingers, not the palm, wrist, or the entire arm. The same applies to typing on the keyboard.

You can master the "Alexander method". This technique was invented in the 19th century by the Australian actor Frederic Matthias Alexander, who used the method to cure hoarseness and possible loss of voice. He came up with the concept of "pursuing the ultimate goal". Its essence is that when you strive to be somewhere, at that moment you seem to be not present in your body.

Another important component of dealing with stress is movement. Many mistakenly believe that being in one position for a long time, they concentrate better. What you really need to improve concentration is to move and take regular breaks, explains Alan Hedge, professor of ergonomics at Cornell University.

Hedge claims that in the process of work, this alternation is optimal: sit for about 20 minutes, stand for 8, walk for 2 minutes.

Of course, if you feel inspired and completely immersed in the work, you can not adhere to this rule. But if you get stuck on a task, it's enough to move from one room to another to reset your brain.

Research has shown that we need to constantly feel the effects of gravity in order to work effectively.

According to Professor Hedge, the chair is an "anti-gravity device" and gravitational stimulation is very important for our body. NASA research has shown that in order to work effectively, we need to constantly feel the effects of gravity. When we sit down, stand up or walk, we receive the appropriate signal (and there should be at least 16 such signals per day).

This basic knowledge of the body - so simple and clear - can be difficult to apply in a stressful situation. I still sometimes find myself frozen in a chair at the moments of work blockage. But now I know how to act: straighten up, straighten my shoulders and drive the imaginary lion out of the room.

Too much stress can negatively affect your well-being. Stress can not only cause anxiety and depression, but it can also negatively affect your health. Most people are busy all day and do not have the opportunity to relax. Unforeseen troubles happen all the time. All this is layered on top of each other. As a result, it seems that life has turned into some kind of long tunnel. And there is little hope of seeing light at the end of this tunnel. Knowing how to deal with all this will make it easier for you to endure stressful situations.

Whether it's your boss who annoys you, or you're just too overwhelmed with work and household chores, the first thing that will help you cope with all these problems is the ability to look at things positively. Below are 10 simple actions that will help you create a positive mood and avoid stress. You will become a more efficient worker and a happier person at home.

1. Good rest

Are you getting enough sleep? Many people watch TV until late in the evening, and then wonder why they feel tired in the morning? When you watch TV, it seems that you are relaxing. But actually it is not. Your brain is active during this time. And while you are physically resting, emotionally you continue to get tired. Why don't you listen to soothing music or drink some tea? Here are two alternatives to sitting in front of the TV while eating sandwiches. If all this does not help you fall asleep and sleep, pay attention to what you eat and at what time. Whatever you eat, it is advisable to eat it 4 hours before bedtime. If you eat before bed, then a full stomach will prevent your body from switching to sleep, and you will again feel tired.

2. Spare time

Start the day with positive emotions! Do not leave a minimum of time for fees for work. Believe me, jumping off a pastel with the thought that in five minutes you should already be leaving will leave an unpleasant impression for the whole day. Instead, get up with plenty of time to spare. Take a shower in peace, or just wash up, get dressed and have a little breakfast. All this can be done to your favorite music.

3. Breakfast

A balanced breakfast will fill you not only with nutrients, but also with the necessary energy. Avoid eating on the run. Instead, take a few minutes to sit down and have a quiet snack. A couple of slices of wheat bread, a slice of ham and scrambled eggs are a great way to start your day.

4. Clothing

Make sure your closet has at least some order. The sooner you find your work clothes, the easier and faster you will get ready in the morning. Sometimes it is useful to prepare work clothes in the evening.

Pay attention to the colors you are wearing. If a suit and tie is part of your business attire, then use "positive colors" like blues and greens. It is believed that the color blue has a calming effect on people, including yourself. The blue suit and/or shirt look great. If you like to wear bright clothes, then let it be pieces of clothing such as your tie. A light green tie will give you a fresh look and a positive mood.

5. Traffic jams

Calculate in advance what time to leave and which route is best to go. Wasting time at a bus stop or in a traffic jam will cause unnecessary stress. Also, consider alternate options for getting to work.

6. Workspace

When you leave work, make sure your desk is clean and clear of papers and that all documents are in their proper place. Believe me, you will appreciate it the next day! Starting your workday on a clean and well-organized desk is an important part of reducing office stress. In addition, a clean desk evokes positive appreciation and respect among employees and superiors. The order on the table shows that you are a well-organized person who pays attention to details.

7. Plants

Plants will liven up your workspace. Whether you prefer bamboo on your table or lots of leafy plants in the corner is up to you. Research has shown that plants help in creating a positive and friendly environment, which has a more calming effect on people.

8. Paintings or photographs

They give your workspace a cozy feel. A few photos of people or things that are important to you will help you overcome feelings of loneliness and reduce stress.

9. List of work

Make this list at the beginning of each day. Prioritize each item based on importance and timeliness. Also estimate how long it will take you to complete each task. This will help you reach your goal faster throughout the day. In addition, this list will help you see where you can save time for an extra minute of relaxation.

10. Communication

Is your boss the main cause of your stress? A good conversation will help! If your boss makes no attempt on his part, take the initiative and start the conversation yourself. Communication will help you know what is expected of you. And your boss will know what he or she can expect from you.

By using the tips above, you will take a huge step forward in your ability to manage stress. No matter what you do, try to be positive about everything and be confident in your abilities.

Stress is dangerous for the mental and physical health of a person. To avoid this condition, you need to know where it comes from and how to prevent it.

severe stress

How to avoid stress? Stop worrying over trifles, work on your thinking and your own behavior: comprehensive prevention is the key to life without depression and apathy.

Concept definition

Stress is a powerful psycho-emotional experience. It is accompanied by obsessive thoughts, diseases of the body and panic attacks. The more a person is in this state, the harder it is for him to get rid of obsessive thoughts. Internal tension does not go away, but only enhances all those experiences that are caused by stress. The level of resistance to stressful situations determines how long a person can withstand stress.

Stress is the cause of apathy and depression. When the body cannot cope with constant stress, certain symptoms occur: due to stress, a person cannot lead a full life, he is confused and exhausted. Stressful conditions are dangerous for people with a weak psyche or victims of phobias. Strong experiences in such cases complicate the well-being of a person and create all the prerequisites for the development of a neurosis or mental disorder.

Causes

Stress needs a specific cause or a series of minor causes: obsessive thoughts gradually accumulate and change the perception of the individual. She perceives any complexity exaggeratedly, as a personal failure or an unacceptable oversight. It is also important how a person copes with different types of stress: at work, at home, in personal life, stress factors are completely different.

stress at work

The main reasons why a person is in a difficult psycho-emotional state:

• constant difficulties that a person cannot overcome;
• mental disorders;
• low stress resistance and low self-esteem;
• difficult social and material living conditions.

The more responsibility is placed on a person, the greater its internal tension. People with low self-esteem are unable to withstand such pressure - they constantly think about their own mistakes and try to hide them. Guilt only worsens the psycho-emotional state. A person is under constant pressure from family, colleagues, strangers and close people. Financial difficulties, difficult relationships with family or colleagues. Bad parenting and negative thinking are the real causes of stress.

If cases accumulate, and a person is unable to solve them, stress begins. In this state the person cannot relax. She is fixated on one lesson, which affects mental protection. A shattered psyche due to disorders or phobias is unable to defend itself from the slightest trouble, so a stressful state develops twice as fast.

If a person does not carry out stress prevention, he will not succeed in avoiding stress on the psyche.

Symptoms

A complex emotional state is a real threat to the whole organism. In a state, he sweats, his heartbeat quickens and there is an attack of suffocation. The body's defensive reaction signaling danger should not be constant, but during stress, the victim experiences the same feelings again and again: helplessness, worthlessness, fear.

In a complex psycho-emotional environment, a person cannot objectively assess what is happening. His apathy is replaced by fits of anger: the victim of stress cannot control emotions or behavior. The more a person withdraws into himself, the less others can help him. The victim is negatively tuned, she is a prisoner of her own cyclical thoughts. She is scared and lonely.

The difficulties that have piled up seem unbearable to her. In a state of stress, a protective reaction of the body occurs - attacks of panic or fear. This is a normal state when a person is in real danger. The person is overloaded, he is weakened and distracted. The sleep pattern is disturbed: during the day, the victim of stress is sleepy, and at night, due to obsessive thoughts, he cannot fall asleep. Over time, a phobia develops, which characterizes the greatest fears of a person - fear of responsibility, condemnation, the future.

Resilience is essential for both men and women.

Symptoms of stress directly depend on the stress resistance of the individual and the causes of her difficult condition. If she can't handle the stress or pressure of the environment, then she fears that her incompetence and incompetence will be exposed. Against the background of experiences, a person develops neurosis, hysteria, severe depression.

Consequences

Why is stress dangerous? Constant internal stress is dangerous emotional burnout. A person worries so much that the only psychological defense for him is indifference. This is selective coldness and neglect of those duties that cause stress. A person fences himself off from the problem instead of solving it - he makes an escape, which worsens his condition.

Suppressed emotions turn into fears and phobias. The less control over the situation, the harder it is for a person to defend his principles: the victim of stress adapts to the external environment to his own detriment. In search of salvation, a weak personality creates a comfort zone. It limits its own growth and development. A frequent consequence of prolonged stress is depression, which needs separate treatment.

Preventive measures

Prevention and correction of mental stress is needed for people with increased individual responsibility - these are leaders on whom the quality of production and the prosperity of the company depend. Developed resistance to stress is the key to their peace of mind and a guarantee of high professional status.

Stress relief techniques are necessary for children during the formation of their psyche. The less changes a person experiences, which is still growing and developing, the less complexes and phobias it will manifest in the future.

Simple and accessible methods of stress correction are based on timely prevention. The essence of prevention is to strengthen the stress resistance of a person and change his thinking.

Stress prevention methods:

• change in attitude to problems;
• work on thinking;
• switching from problem;
• physical exercise;
• weakening of internal stress;
• psychological settings.

The main goal of prevention is positive changes in a person's life.

When he is happy, problems seem less significant, and any consequences of mistakes are acceptable. Prevention of psycho-emotional stress allows you to objectively look at the world, set priorities.

Meditation helps fight stress

Stress prevention recommendations from a psychologist include working on ingrained beliefs: thoughts that have no logical basis. Because these thoughts give rise not only to stress, but also to fears and phobias that prevent a person from fully living and working. Constructive methods of dealing with stress consist in a voluntary decision to get rid of internal tension and look at problems differently.

Attitude to problems

Problems are temporary. They have a certain period of validity, no problem is permanent. To solve a problem, you need to be confident in yourself. It is important to understand the essence of the problem and choose a solution. It will take time to solve a complex problem: do not panic or be afraid that the problem will not be solved.

By changing the understanding of the essence of the problem, you can reduce internal stress. How to avoid stress:

• stop focusing on one problem;
• disassemble complexities, divide them into simpler unsolved problems;
• solve problems as they arise;
• leave less important tasks, do not load yourself with a dozen different problems.

Organized problem solving and the right attitude to problems will reduce stress levels.

You need to deal with work problems only at work. It is impossible to bring negativity home: delimiting the sphere of influence of troubles will help to get rid of the experience in a timely manner.

The right attitude

It is important to be able to tune in to quickly solve difficult problems. Attitudes and beliefs, to a greater extent, are laid in early childhood, when the child learns to perceive the world and people. Any problems and traumas at this time affect the worldview in adulthood. The right attitude is partial auto-suggestion and persuasion. If the attitudes laid down in childhood interfere with life, they are disposed of with the help of cognitive-behavioral therapy. This is a technique used by psychoanalysts: during the conversation, the true causes of distorted perception are revealed. The patient's task is to draw new logical conclusions and get rid of false beliefs.

It is impossible to prevent stress in a family without the participation of a person who is subject to it. The person must voluntarily participate in changing beliefs. If the problem is in the wrong mood, the potential victim of stress needs to change their attitude towards themselves. The more love and care she receives, the less temporary difficulties will affect her life. The right attitude helps to avoid stress, depression, but it should be worked on daily.

Change of mind

Prevention and coping with stress necessarily includes a change in thinking. This is a global concept, which consists not only of the temporary mood of a person or his stamina. It is necessary to analyze each situation and choose a model of behavior. Thinking will help.

Insecure individuals often make mistakes. Subconsciously, they look for problems in order to confirm their own fears. They need problems, otherwise the picture of their world will collapse. Stress prevention raises an important problem: there are problems in thinking that prevent a person from learning important lessons from difficulties.

To change thinking, work with a psychoanalyst is used. You can't change your outlook in one day. A person needs to learn to accept himself and not blame himself for every mistake. At this stage of prevention, the support of the close environment is important: through the care of relatives, a person feels more confident and steadfast.

Working on positive thinking

If the problems of perceiving the world and oneself are resolved, and a person has tuned in to the right attitude to problems, to prevent stress, one should tune in to the positive. The hardest thing is to control your own thoughts and avoid negativity.

Thoughts are a kind of attitudes, this is the future reality of a person. They should be cleared: for this, a person learns to comprehend his own behavior during a stressful situation and follow the conclusions that are born in his head. Without controlling thoughts and replacing negative with positive, stress cannot be prevented.

Switching techniques

Stress prevention involves simple actions that become a habit. The switching method is based on the removal of unfavorable conditions. This technique is suitable only in situations where a person cannot solve the problem, but stress appears against the background of guilt.

Prevention of stress conditions:

• if there are problems at work, you should ask for help - partial transfer of responsibility will ease internal pressure;
• if there is such an opportunity, you need to take a break for a while - walk, change the situation, unwind.

How to avoid stressful situations: find a habit that will be a signal for the psyche to disconnect from experiences. It could be reading or exercising, playing a board game or talking with friends. Switching is not an escape from problems, it is a temporary suspension, it will give you an opportunity to think about everything.

Switching stress prevention is especially useful in cases where a person is unable to influence the situation or it has led to irreversible consequences. In such cases, the excitement does not make any sense.

Physical exercise

Physical activity and sports are effective methods of stress prevention. They are available to everyone: a variety of physical activities will appeal to adults and children. The meaning of this technique is distraction. During classes, a person cannot think about problems, he is busy with exercises.

Sports

Sports help fight depression. It has been scientifically proven that people with regular physical activity are less prone to stress and depression. Group classes are a rewarding experience that will provide new experiences and the necessary neutral communication.

Yoga and meditation

Yoga classes will help to save yourself from a nervous breakdown. These are poses for relaxation and muscle tension at the same time. A unique oriental technique helps to relieve tension from the body and clear thoughts of negativity. Yoga can be practiced both at home and in the gym. Even breathing can calm the nerves if a person comes to class tense and angry.

Meditation and yoga teach what self-love is. This is caring for the body and soul. This is a desire to find harmony and not take to heart what does not bring joy. Prevention of stressful situations takes place in a relaxed and comfortable environment.

Fighting internal tension

If a person is psychologically dependent on stress, it is difficult for him to find a way out on his own. He is closed, and the more he thinks about problems, the more he falls under their power. Internal tension is the initial stage of stress, and at this stage it can still be prevented.

Psychoprophylaxis of stress through the reduction of internal stress occurs with the help of:

• constant relaxation of the body;
• walks and socializing with friends;
• travel;
• new hobbies.

Treatment and prevention of stress includes simple activities that do not directly affect the human psyche, but allow you to relax in a timely manner. If you give them several days a week, you won’t have to be afraid of constant internal tension.

Fun Cleaning - Stress Relief

Simple work helps to cope with internal stress: physical labor is always distracting. It is useful to clean the house and keep the mess out. With the help of simple exercises, the soul will become much better.

Relaxing baths

A simple way to relax the body. Coniferous baths with essential oils are useful and pleasant. At the same time, such procedures have a calming effect.

It is necessary to develop the habit of taking a relaxing bath at least once a week. Before going to bed, this procedure is useful for the whole body.

Walking and running

An additional source of health and muscle relaxation is running. While running, you can listen to relaxing music and think about the world around you. It is useful to run in the park or in the fresh air.

Walking is good for adults and children. They saturate the blood with oxygen. Especially useful before bedtime: after a walk, it is easier for a person to fall asleep. Walking helps to switch, temporarily muffle anxiety and reduce nervousness.

Adventure and travel

Resilience skills are the key to a stress-free life. They do not appear in one day, they need to be developed in oneself. Traveling is a change of scenery: new experiences and adventures.

Travel is a good stress reliever

After an exciting trip, a person returns completely different. He is no longer worried about everyday problems, he is full of strength and energy. It's nice to travel with your loved ones and family. Traveling is a pleasant alternative to passive methods of stress prevention.

New hobbies

The list of recovery programs (prevention plan) includes new activities. They help to distract and calm down, lie down with a new activity. Against the backdrop of inspiration, the perception of those many things changes.

New hobbies will allow the personality to open up, show inner potential. The more she is busy with her development, the less time and energy she spends on problems - the causes of stress.

Psychological attitudes

A psychoprophylactic measure is one that affects not only the symptoms of stress, but also the root cause of their development. To restore peace of mind, a person must devote time to what he thinks and what he spends his energy on.

Stress management happens in the mind. A person must find the reasons that trigger a dangerous psycho-emotional state. The self-hypnosis technique is a simple exercise that helps to eradicate wrong attitudes and replace them with new beliefs.

Self-hypnosis technique

The psychology of stress is simple. There is a difficult situation with which a person, for one reason or another, cannot cope. He blames himself, and even after solving the problem, the anxiety does not go away. The person continues to live with the failure that has happened.

The fight against this problem begins with simple exercises that you can do at home. Self-hypnosis exercises will require no more than 15-20 minutes a day. To replace installations, affirmations are used - phrases (motivational, inspiring, soothing). These phrases should be significant for a person, resonate in his soul.

Prevention of psycho-emotional stress is carried out at home: a person is left alone and does the exercises in the following order:

• if possible, stand in front of a mirror (with visual contact it is easier to emotionally tune in);
• repeat the affirmation, putting emotion into it.

Over time, the phrase to prevent stress is perceived by the subconscious as a correct, proven setting. A person does not doubt it: the brighter the emotional coloring, the easier it is to believe in the affirmation.

Auto-trainings change and are adjusted. They can be adjusted to suit the situation. The more a person knows himself, the easier auto-training is. Over time, self-esteem and stress resistance of the individual improves.

stress factors

Factors that may be the cause of stress or their main cause.

• the person causing antipathy;
• an event that brings to mind an old trauma;
• mistakes, because of self-doubt, a person perceives them as a real disaster;
• thoughts due to mental disorders or phobias;
• words and thoughts.

Eliminating the causes will reduce the likelihood that intrusive thoughts will appear. Stress factors are individual. They do not lend themselves to conditional classification: a person determines their significance by analyzing experience from the past. It is difficult to cope with factors resembling a serious psychological trauma: they return a person to the moment when he was defenseless.

Concomitant phobias force a person to change behavior: if earlier he normally perceived problems, then internal fears make him afraid of the world around him. Serious mental disorders are especially dangerous at a young age: during the formation of the psyche, low stress resistance develops pathologies and diseases.

Prevention

Psychocorrection of human behavior at any age is a multi-stage process. Prevention and prophylaxis of a stressful state begins with the awareness of a factor that triggers a strong psycho-emotional reaction. After identifying the stress factor, it is necessary to eliminate it from life. Do not be afraid of changes, they will help the individual to regain their former spiritual harmony. If the stress factor is only an excuse, and not the main cause of stress, then its elimination will only reduce the strength of the psycho-emotional reaction. In such cases, it is necessary to work with thinking, beliefs and habits.

Psychologists advise to prioritize life. Separate what is meaningful from what does not require so much effort. In most cases, stress occurs at work: this is work that is exhausting and does not bring moral satisfaction. In order not to carry out constant prevention of stress, you should change your unloved job and find an occupation that brings self-satisfaction.

Psychologists recommend to devote more time to household chores and family. It is important to seek balance in work and family affairs: disharmony is a favorable environment for stress. It is useful to make spontaneous weekends and get out of the country. New skills and knowledge will increase self-confidence, and problems will not seem so significant.

ON THE QUESTION OF THE SUBJECT AND METHOD OF TRANSPERSONAL PSYCHOLOGY (Tytar)

THE PROBLEM OF TIME PERCEPTION: RESULTS AND PROSPECTS OF RESEARCH (Bushov)

References:

1. Chekhovskikh, M.I. Fundamentals of psychology: textbook / M.I. Chekhov. - Minsk: New knowledge, 2002. - 218 p.
2. Godfroy, J. What is psychology. At 2 p.m. / J. Godefroy. - M.: Mir, 2000. - Part 1. – 472 p.
3. Stolyarenko, L.D. Psychology and Pedagogy in Questions and Answers: Proc. allowance for students. universities / L.D. Stolyarenko, S.I. Samytin. - M .: "AST" Rostov-n / D Phoenix, 1999. - 576 p.
4. Dygun, M. A. General psychology in schemes, concepts, personalities / M. A. Dygun. - 4th ed. - Mozyr: Assistance, 2009. - 72 p.

Twelve principles that will help you avoid emotional tension and stress. They are a kind of code for those who want to achieve mental health, nervous and emotional balance.

"Let off steam"

You can not constantly suppress your emotions, accumulating irritation and anger inside yourself. But you can’t throw them out on others either. Relieve stress by playing sports, hobbies, or hiking in nature.

Have your life philosophy

Their own beliefs, principles or philosophy of life gives a person a fulcrum, an inner balance. People who have deep convictions endure hardships and troubles more easily, even if their views are somewhat erroneous.

Sense of humor

It is the ability to laugh at yourself, not to take everything too seriously, that makes it possible to endure the most difficult trials.

Learn to enjoy the simple things

This is more difficult than it might seem. We always want something new, and, as it seems to us, better, capable of making us happy. But often reaching the goal, we lose interest in it, and we are simply not able to enjoy what we have. We will always lack something, that's the way we are. But still, in order not to get bogged down in routine and boredom, not to be torn apart by new desires, it is worth learning to enjoy simple things and what we already have.

The list of things that can bring us to nervous exhaustion can be continued for a long time. Our mind does not leave us alone and constantly gives new reasons for concern and. Communication with people leads to resentment, discontent, makes you jealous. Don't forget about bad habits. Feelings of guilt, torment about the past, regret also destroy our nervous system. But, obey and nurture them, or try to get out of this endless circle by following twelve simple principles that make life easier.

Life is such that it is almost impossible to avoid stress: problems at work, with children, personal troubles, a difficult situation in the country, an eternal lack of money ... In Ukraine, almost 2 million people become patients in psychiatric hospitals every year.

And since we spend most of our time at work, it is there that we are most nervous and worried. Elena Streletskaya, a medical psychologist of the Zhytomyr Regional Narcological Dispensary, spoke about how to avoid “working” stresses or at least minimize them.

What should a wise leader care about?

A lot depends on leadership. In order for the team to work fruitfully without unnecessary strain and nervous breakdowns, the manager is obliged from time to time to clarify how people feel at their workplace? But this must be done delicately so that the subordinate can trust and tell the truth without worrying about the possible consequences. To do this, you can use leading questions, for example: "What would you like to change in the workflow?" or "What are your positive and negative emotions at work connected with? What do you like and what would you like to change in your team?" etc. The opinion of subordinates plays a significant role in the organization of work, in the general business and friendly atmosphere. In addition, the manager must control the work in such a way as not to introduce subordinates into a stressful state, not to sow panic and a sense of fear. Otherwise, the quality of work will only deteriorate.

And now tips for the employees themselves: how to avoid stressful situations

Do not try to keep all your tasks and responsibilities in your head. There are too many of them, and you won’t remember everything, which means that you can easily lose sight of something, overlook, forget. As a result - "catching up" from the authorities and unnecessary unrest. To gain peace of mind and confidence, you need to keep a diary where you write down all assignments, immediate tasks, plans and necessary information. This will not only facilitate the work, but also protect against nervous breakdowns.

Don't try to do everything at once. This is unrealistic and completely unnecessary. Complete work tasks as they matter. First the most important and urgent, then the less urgent, and so on. If you try to "embrace the immensity", then you can do nothing at all and everything will end with a serious nervous strain.

If you constantly worry about unfinished tasks and existing work problems, you need to try to calm down and say to yourself: "Today I will do this work, and my anxiety will definitely pass." Do not plunge into disturbing thoughts "with your head", otherwise everything will end in illness. Do not torment yourself with thoughts about how much more needs to be done, rather think about what you have already done. Step by step, calmly, without fuss and unnecessary worries - this is how you try to cope with your heap of tasks for today and do not worry ahead of time about what needs to be done tomorrow, the day after tomorrow or in a week.

Usually in the team there are always some "frictions", omissions, misunderstandings with colleagues or management, which haunt and constantly disturb. If the situation is "hung" and you do not know how to behave and what to do, it is better not to be tormented by uncertainty, but to approach the person and calmly discuss everything. Correct and polite. As soon as all the "i" are dotted and the situation clears up, it will immediately become easier and calmer. Talking to a person is much easier than constantly winding yourself up and "chewing" an incomprehensible situation for the thousandth time.

Do not work hard day and night, otherwise you will get chronic fatigue syndrome, which will not only drastically reduce work efficiency, but also lead to serious illness.

If your boss is trying to persuade you to take on additional responsibilities and increase your workload, and you know for sure that you can’t do it, don’t be afraid to say no.

Be sure to use technical breaks for rest. Get up, walk around, do some exercise, take a deep breath and exhale. Look out the window at the trees and passers-by, in a word, take a break from work. After all, technical breaks were invented precisely so that a person could switch his thoughts and attention, giving the body a little rest. This keeps it up and running.

Anyone who does not use a lunch break is an enemy not only to himself, but also to his work. The body needs to refresh and rest. If possible, you can swim in the pool for 40 minutes or take a walk in the park. And if not, then at least go out into the yard, look at the sky, a flower bed and forget about work for a while. If possible, you can take a nap for 10-15 minutes. This relieves tension, the body relaxes and gains strength for further work.

Try not to work on weekends and holidays! They are designed so that people can be with their families, go to the forest, go to the skating rink, go shopping or do household chores. You can do anything, but just do not think about work! And it’s best to leave home for a couple of days to plunge into a different environment, get new impressions and shake things up. That is why many people try to divide the vacation into several parts and use it throughout the year.

An important rule: leaving work, leave all thoughts about work there. And then after all, many people, having come home, continue to think about working moments and try to complete unfinished business until the very night. It is not right. Women, leaving the office or study, should become exclusively mothers, daughters, girlfriends, have dinner, lessons with children, favorite hobby, completely forgetting about work. The same applies to the representatives of the stronger sex. So that no one disturbs after work, do not give customers your mobile phone number.

It is clear that following these tips is not always possible, but if you try, then there will be much less stressful situations.