From this article you will learn:

How can stress be dangerous and why is it so important to deal with it?

What are some ways to deal with stress?

What are the measures to prevent stress?

How to become a stress-resistant person

Stress is firmly established in modern life. Many people now simply do not notice it. They are so used to constantly being in under stress that when leaving it they feel discomfort. Scientists claim that prolonged nervous tension causes cardiovascular diseases, neuroses, diseases of the digestive system and other health disorders. Therefore, it is very important to know and apply ways to deal with stress, as well as to be able to react correctly in stressful situations.

Why do you need ways to deal with stress?

Stress is the body's response to negative emotions or negative events. Adrenaline is “thrown” into the blood, its amount depends on the emotionality of the person and his susceptibility to irritants. The heart begins to beat faster, blood pressure rises, and the muscles tense. Thus, the body comes into “combat readiness” and mobilizes its reserves. And if he is in such a state of overvoltage long time, then this will inevitably lead to unpleasant consequences. To prevent this, you need to deal with stress in all known ways.
Some doctors believe that the majority of all diseases (about 90%) are caused or aggravated by stress. It affects many organs and systems of the human body.
In stressful situations, blood vessels narrow, making it difficult to supply the brain with oxygen. This causes headaches, insomnia, weakness, neuroses and depression.
Stressful conditions are especially dangerous for the cardiovascular system. They cause arrhythmia, hypertension, and increase the risk of the occurrence and development of coronary heart disease and myocardial infarction.
Stress can cause disruption of the digestive system, liver and gallbladder diseases, and exacerbation of stomach ulcers.
Prolonged severe stress conditions lead to malfunctions of the body's immune system. As a result, a person becomes vulnerable and unprotected from infectious diseases.
Therefore, no one should have any doubt about the need to deal with stress. There are several ways to fight this.

The most effective ways to deal with stress

People are all different, and therefore there is no universal way to deal with stress. What is ideal for one person will be completely useless for another. And yet there are a few common methods that help everyone. These include: eliminating the cause of stress, alleviating stress, and preventing stress.

Eliminating the causes of stress

Try to change the situation that led to tension. Addressing the cause is a great way to combat stress. If this is impossible, try to change your attitude towards her. But don’t “cut in from the shoulder”, don’t solve the problem right away, in a “hot head”. Cool down a little, take a break, do something. Or just lie down and sleep. After rest, negative emotions are always replaced by logic. And the current situation will no longer seem so terrible and hopeless to you.
There are two types of problems - solvable and unsolvable. Learn to distinguish them. If the situation can be corrected, then direct all your efforts towards it. In cases where you cannot change the circumstances, just forget about them. Take what happened for granted, don’t stress yourself out, learn lessons and move on. By constantly thinking about unsolvable problems in life, you increase stress.

Relief from stress

You need to get rid of stress because it can lead to various diseases. If the cause of stress cannot be eliminated, try to relieve stress and alleviate your condition. There are several quick and effective ways to deal with stress. These include:

Switching attention. Don't dwell on the problem that caused you stress. Try to switch your attention to something pleasant. For example, meet your friends or loved ones, go to a cafe, watch a good funny movie, do an interesting activity, etc. This way of dealing with stress will help you quickly relieve nervous tension.
Physical activity- Very effective way combat stress. When a stressful situation arises, the human body tenses up, mobilizes its strength, and produces adrenaline, which needs an outlet. At this time, a person wants to scream loudly, slam doors, break dishes, etc. Sometimes this helps, but it’s still better to throw out negative energy using “peaceful” methods. You can, for example, take a walk, play sports, do general cleaning, or do any other active physical work.
Breathing exercises. Another way to combat stress is breathing exercises. Here's one option: lie down or sit down, put your hand on your stomach, close your eyes. Relax. Take a deep breath and imagine the air filling your lungs, moving down and lifting your stomach. Exhale and “feel” how the exhaled air carries away negative energy. Breathing exercises relieve tension, calm the heartbeat and normalize blood pressure.
Herbal infusions. Many medicinal herbs have a calming effect. They are used in the form of infusion, decoction or tea. Calming herbal teas are recommended to be taken in courses or during periods of strong nervous tension. It is necessary to take breaks so that this method of relaxation does not become the norm and habit. Valerian, fireweed, motherwort, oregano, chamomile, lemon balm and mint are used to combat stress.
Relaxation. It means relaxation, decreased muscle tone, a state of rest. An excellent way to deal with stress, it helps to contain it, preventing it from intensifying. To relax, you can lie down with your eyes closed and listen to good music. You can take a bath or go to the park, breathe fresh air and sit in the shade of trees.
Relaxing baths. Such baths are in a good way dealing with stress. They are made with the addition of aromatic oils or decoctions of medicinal herbs. They use decoctions of oregano, lavender, rosemary, mint, lemon balm, and oregano. Oils used include basil, verbena, orange and anise.
Tears. For many people they are in a great way dealing with stress. They give a good release and relieve nervous tension. Scientific research showed that tears contain substances that increase human stress resistance (peptides). No wonder in difficult life situations They advise: “cry and you will immediately feel better.”

Another very important topic: ways to deal with stress at work.

Ways to deal with stress at work

With the modern pace of life, the problem of dealing with stress at work is becoming very common. It is becoming increasingly relevant in the practical psychology of our time.
Is it possible to avoid stress at work?
Psychologists say that in most cases, stress at work can be dealt with. But if the situation becomes unmanageable, then drastic measures should be taken, including changing work activities.
In order to prevent stress at work, it is necessary to analyze all the conditions offered by the employer when applying for a job. Your work schedule should be such that you have at least 10 hours of rest every day. If you have to work in dangerous or unusual situations that require instant decision-making, try to undergo special testing that will determine your stress tolerance.

Scientists have developed a special system containing a description of probable situations for a specific labor activity. Therefore, a person passing the test will be able to understand whether this vacancy is suitable for him.
When employed, a person is usually in a calm, familiar state. That is why it can be quite difficult during stress testing to determine whether a person will experience stress at work in the future. In most cases, stressful situations do not arise immediately, but only after some time. The reason may be excessive demands or a discrepancy between the expected and the actual situation.
It should be understood that ideal work “in nature” does not exist. Remember catchphrase"Well, where we do not"? In any type of work activity there are certain nuances that entail the occurrence of stressful situations. They may cause a malfunction various systems human body. The greatest danger is always nervous system person. You can combat stress by reducing your demands and expectations to reasonable limits.
Ways to deal with stress at work include the following:

proper distribution of your time (for work, rest and entertainment) is one of the main ways to deal with stress;

planning work activities (distributing loads and rest during work) is a very effective way to combat stress;

self-education and development (study and application of new achievements in a certain professional field);

lack of conversations about work outside of it (during your free time from work, do not talk about it if these conversations cause you negative emotions).

Knowing ways to deal with stress at work, a person will always be able to keep his emotional state normal. Due to constant severe stress, performance decreases. Regular stress testing will help reduce the influence of “harmful” factors. Get rid of the cause of nervous tension. Learn to treat unpleasant people with understanding or avoid communicating with them. If such “meetings” are inevitable, after them try to quickly switch to positive emotions. For example, a small piece of chocolate will “save” a sweet tooth.

When stressed, psychologically based personal or psychosomatic changes occur that go away on their own without medical intervention. A conversation with a loved one, a change of environment, a mug of hot tea in a friendly company, a relaxing bath or sex with a loved one will help relieve “stress.” You can consult with a specialist psychologist using the link in our group In contact with.

“Severe” stress can contribute to excessive strain on the body’s protective (adaptive) capabilities and, in the presence of aggravating factors, have a detrimental effect on the body. IN modern world, the impact of stressors does not occur individually; most often, one type of impact is replaced by another, alternating, i.e. stress is imposed and therefore frequent overexertion is especially destructive.

There is no medicine that would relieve the effects of stress and post-stress disorders 100%. alleviates some of the traumatic symptoms, but is not effective for psychological symptoms. Pharmacotherapy facilitates the introduction of patients into the psychotherapeutic process - individual or group psychotherapy.

In this article you will find 17 effective ways to relieve stress. Thanks to these simple tips, you will learn to manage stress and also get rid of other health problems. You can also read about how to become a more stress-resistant person in

1. Hobby

One of the effective methods of getting rid of this condition, which helps to distract from sad thoughts, is learning a new hobby. While you are learning a new activity, negative thoughts will leave you for the duration of the training.

Proven to be manual creative work promotes relaxation and overcoming stress.

2. Combing your hair

Another good proven method is combing your hair for 10-15 minutes. This procedure relaxes the muscles and “accelerates” the blood. It is especially suitable for those who are constantly at the computer.

3. Dancing

You need to dance often to relieve tension. Be sure to dance, even at home, or you can visit a nightclub to completely relax to rhythmic music! Dance movements are a great stress reliever. Moreover, dancing is easier than exhausting workouts in a fitness club.

4. Work with animals

According to numerous studies, exercise with pets is also good for relieving anxiety and overcoming stress. Moreover, it has been proven that those who have pets tolerate this psychological trauma more easily and recover faster from stress. Even aquarium fish have a therapeutic effect.

5. Eat something sweet

Ice cream or other sweet dish can serve as an anti-stress dope. These foods act like antidepressants. If you are not a fan of sweets, eat fish that is rich in omega-3 amino acids. This product also relieves stress.

6. Aromatherapy

A strong, pleasant smell will help you overcome stress, because aromas are strongly associated with emotional memory. Keep with you perfumes whose smell you associate with happy moments and which you are delighted with. Wear your favorite perfume and get positive emotions.

7. Acupressure

Massaging the points under the nose, between the eyebrows, on the chin and in the center of the palm will restore strength and help maintain energy. Massage these areas for at least 30 seconds.

8. Get your thoughts in order

To put your thoughts in order, you need to stay alone for a while and just indulge in reflection. While enjoying a delicious treat while listening to your favorite tune, just relax and think about what you would like most. You can even write your wishes on paper.

Having outlined a rough plan, you can outline your further actions.

9. Cleaning

Cleaning your apartment and simply putting things in their places has a beneficial effect on the brain and helps organize your thoughts. By doing these simple manipulations, you will be able to concentrate. And putting things in order in closets and shelves will have a psychological effect - unconsciously this order will be transferred to your thoughts.

10. Hiking

Walking, although it provides some exercise, also clears the mind, freeing the head from heavy thoughts. Thanks to walks, the level of the hormone of happiness - endorphin - rises in the body.

Walking will fill you up positive energy, which is so lacking in a stressful state. And while walking, something will definitely make you smile.

11. Rubbing your palms

To relieve nervous tension, simply rub your palms together or your ears. Rub them until they become hot. This will keep you focused and invigorated.

12. Wave your arms

Treatments such as swimming and massage are very useful. Since stress manifests itself as tightening of muscles, they lose elasticity and you may experience back pain and headaches. Simple relaxation exercises can be done at home or in the workplace. Just rotate your arms and legs, bend your hands in different directions.

13. Wash away stress in the shower

Take a shower for 15 minutes and you will feel a surge of strength and get a boost of energy. Negative thoughts They will leave you under the influence of warm jets of water and a massage of the head and shoulders, and after a while relief will come.

14. Hibiscus tea

An hour with hibiscus helps to dilute radicals that provoke feelings of stress and anxiety. Therefore, this drink is very useful to drink when

15. Coloring pictures

Another effective way to combat stress is coloring pictures. According to psychologists, by doing this type of creativity for at least five minutes, stress goes away faster, and in addition, you will receive aesthetic pleasure.

16. Walking on stairs

Running up the stairs for 30 seconds is enough to overcome stress. Jogging up and down will oxygenate the parts of the brain that deal with emotional stress.

17. Moving objects

According to Eastern practices, just by moving any 27 objects in the apartment, you will relax, disconnect from problems and find a way to eliminate a stressful situation. Thanks to these manipulations, space for energy is freed up, and you can switch from your problems to something else and simply relax emotionally.

What is stress?

It is most logical to start with the very definition of this word. So, “stress”, translated from English, means tension, compression, pressure, depression.

Stress is a state of emotional and physical stress, which arises in certain situations that are characterized as difficult and beyond control.

Stress, to put it scientific language, these are physical, mental, emotional and chemical reaction body to what frightens a person, irritates him or threatens him.

I think that for many people there is no need to know precise definition this word, because everything is clear here.

Many of us are aware and understand the harm stress causes to our body and soul, or rather, the fact that we do not take any action to eliminate negative feelings. Personally, I give advice to many that they need to take care of themselves, nerve cells do not recover, stress is destructive. I think that many people understand me, because... They themselves are the same advisers. And yet, I myself get irritated, angry, in a word, I eat myself.

In fact, it is not so difficult to rid yourself of unpleasant sensations; the main thing is desire. This is the main problem! You have to want it, and you have to want it for a reason, but at all levels of your Self. You have to want it so that this desire settles in both the consciousness and the subconscious, right down to the muscle level.

Human laziness and the habit of putting everything off “for later” do terrible things.

There is an excellent parable on this topic:

So, don't wait until you finish school, when you want to go back there, lose 5 kg, gain 5 kg, when the kids are born, wait until they leave home. Stop waiting until you start working, when you retire, when you get married, when you get divorced. Don't wait for Friday evening, Sunday morning, buying a new car, a new apartment. Don't wait for spring, summer, autumn, winter. Moments of happiness are precious, it is not the final destination of the journey, but the journey itself. Work - not just for money, love - not in anticipation of parting. Dance - not paying attention to the looks.

The effect of stress on the body.

The desire to relieve stress is natural, because stress is violence against the body. To understand this, it is enough to start working on yourself. To do this, you need to understand one very interesting fact.

Stress manifests itself on three levels: intellect, thoughts, emotions.

Moreover, first there is intellectual processing of information (conscious and subconscious), then an emotional feeling (strong or weak) and only then these processes are consolidated at the physical level.

Relieving muscle tension has been familiar to us since childhood: “We wrote, we wrote, our fingers were tired.”

“Listen” to your body. You will definitely notice that some muscles are tense without any need. This could be clenched jaws or tense abs or back muscles. The famous German psychologist Kurt Reich called this phenomenon “muscle armor.” It is formed in people who do not know how to rest, i.e. relieve stress. Muscle tension reflects certain psychological problems of a person. Muscle tension is a residual phenomenon of tension that appears due to negative emotions and unfulfilled desires.

Neck. Osteochondrosis, characterized by pain in the neck and head, has become so widespread largely due to muscle tension. Due to the sharp increase in the number of people working on computers, the number of patients has increased significantly. The functioning of the entire body depends on how we hold our heads. The neck connects two main nerve centers: the head and spinal cord. In modern medicine, the following formula is accepted: “A person is considered alive as long as the brain cells are alive.” In this sense folk wisdom, which recommends keeping your head high, takes on new practical meaning.

Posture. Train yourself to monitor your posture. Correct posture is the right thing mutual arrangement all organs, proper functioning of the spine. There is a very simple and effective exercise:

Get up! Imagine that there is a hook attached to the top of your head. A rope is attached to this hook, and someone is pulling this rope upward. And the back begins to straighten. Do this every time you start to slouch. This is a very effective exercise, I practice it every day.

An optimist sees opportunities in every difficulty, a pessimist sees difficulties in every opportunity!

The stressfulness of a situation primarily depends on how we treat it. Thus, the more positive I am, the less stressed I am, and a negative attitude is the key to stress.

Every day we are faced with negative emotions. For example, the day begins with waking up from the hated sound of an alarm clock, then a trip to public transport(for me personally this is a disaster), broken heel, bad weather, etc. And many of us reach a state of irritation, i.e. a stressful state is treated as a norm of life.

Many people will experience symptoms of stress: poor concentration, aggressiveness, anxiety for no reason, insomnia, depression.

The human brain does not distinguish between a real threat and an apparent one, so whenever a situation seems dangerous, it reacts as if it were a real threat. The more often the environment seems hostile, the more time the body remains in a state of combat readiness. Chronic stress is the result of constantly being in an environment of complete danger, which is precisely our unstable business world.

Our body is strong and resilient, it has tremendous ability to recover, but only if the mind works clearly and correctly.

Everything that happens in our head, what we think, what we imagine, affects our state, and this happens automatically, in addition to our consciousness.

There is a technique called positive visualization that can help you get rid of negative emotions. When we remember a pleasant event, for example, a gift from a loved one, then with such memories our body remembers good emotions and this makes us feel better (sometimes people go and smile to themselves, this is exactly the case).

But most often we “chew” negative cases. For example, an unpleasant conversation with your boss, 2 hours have already passed, and we are all experiencing this situation, thereby our body experiences unpleasant sensations.

The images that arise in our minds can be strengthened and used to combat stress.

Sit comfortably. Close your eyes, take a deep breath and exhale. Imagine a negative situation that you would like to change. Feel it again, remember everything you experienced then.

Now change this situation. Give it different colors. Change it in the direction you need. Make it positive. Achieve a positive result.

Again, take a deep breath and exhale. Eyes open. We smile.

Who will help you overcome stress?

It is very important to deal with your stress yourself and in a timely manner.

It is important to remember here that the stressor itself is only a reason for the onset of stress, and we ourselves make it the cause of the neuropsychic experience. For example, for me an overturned cup of tea or coffee or other liquid is a trifle, I can quickly clean it up, but for my husband it is a reason for divorce.

In other words, the stressor is the same, but the reaction to it is completely different.

Stressors can be divided into three categories.

The first is stressors that are practically beyond our control. These are prices, taxes, government, weather, habits and characters of other people. Of course, we may be nervous and angry about a power outage or an incompetent driver causing a traffic jam, but other than that, higher level blood pressure and the concentration of adrenaline in the blood, we will achieve nothing. It is much more effective at this time to use muscle relaxation techniques, various techniques meditation, breathing exercises or positive visualization techniques.

The second category is stressors that we can and should influence. These are our own unconstructive actions, inability to put life goals and identify priorities, inability to manage one's time, and various difficulties in interpersonal interactions.

A very positive parable:

An African king had a close friend with whom he grew up. This friend, when considering any situation that ever happened in his life, be it positive or negative, had a habit of saying: “That's good!” One day the king was hunting. A friend used to prepare and load guns for the king. Apparently he did something wrong while preparing one of the guns. When the king took the gun from his friend and fired it, his thumb was torn off. Investigating the situation, the friend, as usual, said: “This is good!” To this the king replied: “No, this is not good!” and ordered his friend to be sent to prison. About a year passed, the king hunted in an area in which he could, in his opinion, be completely fearless. But the cannibals captured him and brought him to their village along with everyone else. They tied his hands, hauled a pile of wood, set up a post and tied the king to the post. As they came closer to light the fire, they noticed that the king was missing a thumb on his hand. Because of their superstition, they never ate anyone who had a defect in their body. Having untied the king, they released him. Returning, he remembered the incident when he lost his finger, and felt remorse for his treatment of his friend. He immediately went to the prison to talk to him.

“You were right,” he said, “it was good that I was left without a finger.”

And he told everything that had just happened to him.

I really regret putting you in jail, it was bad of me.

No, said his friend, this is good!

What are you saying? Is it good that I sent my friend to prison for a whole year?

If I weren't in prison, I would be there with you.

Are thoughts friends? Or are thoughts the enemy?

Throughout life, a person accumulates a huge number of “half-thought thoughts” that swarm in his head, overloading the brain and nervous system. A person carries a large number of unnecessary thoughts running around in circles. Due to overload of the nervous system, a decrease in the adaptive functions of the psyche occurs, which leads to stress.

Surely you have had to deal with obsessive thought. If you were paying attention, you noticed that she was stronger than you. She doesn't leave, despite all her efforts. And it doesn’t go away precisely because you make an effort. Try to relax and ignore her. It's like you don't care if she exists or not. She will get tired of tormenting you, and she will fade away.

"Anti-stress" products

Science has become clear why children, and adults too, love ice cream: it is a great stress reliever. Milk and cream contain tryptophan - an effective natural tranquilizer that calms the nervous system, elevates mood, and helps cope with insomnia.

As for chocolate. For a long time it was believed that it acts on the brain like a drug. Californian pharmacologist Pianelli and his colleagues discovered substances in cocoa beans that are similar to some components of marijuana. However, at the end of last year, a group of American scientists “rehabilitated” chocolate and cocoa. It turned out that the concentration of unfortunate compounds in it is extremely low. In addition, most of them dissolve in the stomach, without reaching the brain.

For this reason, other researchers found a substance in chocolate related to the hormone adrenaline. It increases blood pressure, making the pulse faster, and is a natural stimulant like caffeine.

There are also products containing the “joy hormone”. The most common of them: buckwheat, oatmeal, bananas.

A little about anger

Anger can not only devastate and lead to stress, undermining your health, but also be a powerful impulse to action.

Parable on the topic:

Winter - forty degrees below zero. The cart is coming. In the cart the driver is an old Chinese man and a woman with a child. The woman was so cold that her lips turned blue. She wrapped and warmed the child. Suddenly the Chinese stopped the cart and pushed the woman onto the road. And he and the child went further. The woman was furious that her child was being taken away. She started screaming and running after the cart. As she ran, blood began to circulate through her frozen body. The complexion appeared, the legs and arms warmed up. When she caught up with the cart, the Chinese stopped and said: “Sit down! Now you will live!”

Anger is dangerous; it is the source of many diseases. On the other hand, anger is a form of energy, skillfully directed, it promotes progress in business. This is a kind of impulse that gives us the opportunity to find new job And better life. Focus on solving the problem, and anger will become your ally!!!

Think about yourself, love yourself and then no stress will be scary for you!

Treatment of stress: what methods help get rid of symptoms and consequences?

In the frantic pace of modern life, stress haunts a person constantly. But what is hidden behind this common concept? Today, it is customary to call stress any emotional upheaval, painful experiences, or the bitterness of unjustified hopes. However, the medical interpretation of the term is much narrower - not every fear, pain or disappointment is stress.

Not all people who have been subjected to a powerful emotional attack break down, lose their vitality and fall into a depressive state. At the same time, true stress has destructive force and poses a health hazard. That is why it is so important to recognize it and begin treatment on time. Let's take a closer look at how to distinguish stress from nervous tension, what consequences this phenomenon entails and how to deal with it.

To be stressed or not to be stressed: that is the question

An accurate description of stress was compiled 80 years ago. Austro-Hungarian biologist Hans Selye pointed out that stress is a complex of adaptive reactions of the body to the demands placed on it due to the influence of factors that lead to disruption of homeostasis (the body’s ability to maintain constant internal environment). In other words, this is tension that is caused by a combination of external, usually unfavorable, factors.

Any change in a person’s usual life activities can become a stress factor. Emotional shocks are often provoked not only by external circumstances, but also by a subconscious attitude towards specific events. The death of a close relative, a breakup with a loved one, troubles at work, lack of confidence in the future, a frantic pace of life and constant time pressure - all this can throw you out of balance. The reasons can also be “internal” in nature: poor nutrition, deficiency of minerals and vitamins, disturbances in the functioning of the endocrine and immune systems, allergies. Nervous stress- this is much deeper than ordinary anxiety; it is a physiological reaction of the body to an impact, which has specific symptoms, phases and consequences.

American psychiatrists Thomas Holmes and Richard Ray, based on large-scale research, compiled a table of the stress potential of life events. On the top line with a score of almost 100 points is the death of a spouse. On the second - 78 points - divorce. On the third - 65 points - separation from your partner. Thus, the end of a relationship with a loved one has a stronger impact than imprisonment (63 points), death of a relative (63 points), or serious illness (53 points).

When adversely affected, the pituitary gland begins to actively produce adrenocorticotropin. This hormone, in turn, affects the adrenal glands, which are producers of “stress hormones” - cortisol, norepinephrine, adrenaline. There is an increased production of glucose, cholesterol, and fatty acids. A person's blood pressure rises and their heartbeat increases. In small doses it is even useful - stress stimulates activity and encourages action.

With prolonged stress, the level of cortisol in the blood is constantly elevated. This causes hypertension, thyroid problems, and increased blood glucose levels. Bone gradually loses strength, tissue begins to deteriorate, and the immune system. A signal is constantly sent to the brain about the need to store fats, cravings for sweets, flour and fatty foods arise, and body weight increases. Although the opposite clinical picture may also appear, leading to lack of appetite and physical exhaustion.

Unfortunately, not everyone can immediately recognize the onset of chronic stress. The first sign of a problem is insomnia. Later other symptoms appear. A person loses the ability to adequately respond to stimuli. He becomes enraged or bursts into tears for no apparent reason. The ability to concentrate is lost, important details are lost from memory. Gradually, interest in work and entertainment is lost. Frequent headaches and incessant anxiety are possible. The risk of serious illness increases. The cardiovascular system and gastrointestinal tract are most affected. Ulcers, hypertension, angina pectoris, stroke and even oncology - all these are real consequences of the body being in a stressful state for a long time. Therefore, it is important to detect the problem in time and begin treating stress before it begins to destroy the body.

Types and phases of stress, or How far is it from mild anxiety to depression?

Medical practice divides stress into two types: eustress (positive form) and distress (negative). In the first case, the body’s vital resources are mobilized, followed by active work. In the second - Negative influence on human somatic and mental health. The psycho-emotional sphere of a person is upset, which entails a severe depressive state.

Hans Selye, mentioned above, identified three stages in the development of stress:

Alarm- stage of anxiety. The body reacts to stress factors, anxiety increases, self-control weakens, and self-control is lost. Behavior often changes to the exact opposite: a self-controlled person can become aggressive, and vice versa. Possible exacerbation of psychosomatic diseases: gastritis, migraines, ulcers, allergies. The duration of the phase is individual - from several days to many weeks.
Stage of resistance, or resistance. Occurs if the stress factor continues its impact. The body's defenses are ready to instantly repel the irritant. At this stage, a person is able to recognize that he is in the grip of stress and choose effective method fight him. Diseases in the second phase usually disappear, but in the third they appear with a vengeance.
Exhaustion stage. Physiological and psychological defense mechanisms have exhausted themselves. The person feels tired and empty. Anxiety reappears, but it no longer leads to the mobilization of internal reserves, and the patient is unable to take any action on his own. Following anxiety, fear and panic develop, and pathological psychosomatic conditions appear that require urgent treatment.

Psychologists say that it is impossible to avoid stressful situations. The more we try to live quietly and calmly, ignoring problems, the more vulnerable we are. Instead of “running away” from emotional swings and shocks, it is necessary to learn to control oneself and develop the abilities of self-regulation. A person must be able to restrain himself, be patient, suppress internal “explosions”, then there is a chance of not suffering from severe stress and depression.

However, each person has an individual scenario for the development of stress and behavior in the situation. emotional shock. The frequency, form and type of reaction may vary significantly. Some people experience stress regularly, finding the strength to deal with it on their own. And some people experience the full force of painful manifestations from the first time, needing outside help. It is generally accepted that in the first two stages a person can overcome anxiety and stress without medication. It is necessary to eliminate the factor that caused emotional discord, reconsider the lifestyle, resort to training and methods of psychological relief. It would be a good idea to contact a specialist who can prescribe herbal preparations, vitamins, and dietary supplements. At the third stage, drug support is necessary. Treatment long-term stress, most likely, will be complex, with the use of antidepressants or tranquilizers.

Treat stress without drugs

Non-drug methods are the first place to start in the fight against stress. These include:

Psychotherapy. The psychotherapist identifies the factor that caused stress, determines the depth of the problem and the body’s reserves to cope with the situation. The therapy combines different techniques. Usually this is a confidential conversation, during which the doctor can experiment, drawing the patient’s attention to his feelings, fears and experiences. As a result, a person must look at various situations and life in general from an angle that allows him to see the possibilities of choice. This creates a desire to create the most comfortable conditions and avoid stressful scenarios. Hypnosis also falls into this group.
Relaxation, training. Relaxation helps reduce the psychophysical activity of the body while awake. There are many relaxation techniques: breathing-relaxation training, autogenic training, progressive muscle relaxation and others. During exercise, the patient’s muscle tension decreases, blood pressure decreases, and heart rate calms down, which allows to minimize bad influence stress on physiology. The trainings are aimed primarily at relieving emotional stress, for example, by reducing the significance of problems, fighting fear through humor, etc.
Physical activity. Physical activity allows you to naturally “recycle” excess adrenaline. With prolonged exercise (more than half an hour), “joy hormones” - endorphins - begin to be released in the body. The type of sport and the amount of training is selected individually: from walks to fresh air before active work in the gym.
Lifestyle correction. This is a prerequisite for recovery. Changes must come in all areas. This includes the consumption of natural products, and reducing the amount of alcohol, and the fight against excess weight, and a full-fledged work and rest regime with going to bed no later than 23 hours.

Natural antidepressant therapy should not be underestimated. The human body has enormous potential; it is capable of overcoming stress, if only the person himself realizes the need for this. For example, if you break up with a loved one, you should not fill your pillow with tears around the clock. You need to throw out aggression in sports, master breathing techniques and yoga, devote time to caring for your body, communicate with new positive people, travel, etc. All this gives a tangible effect, coupled with pharmacology, which underlies the treatment process.

Pharmacotherapy for stress

In a situation where it is not possible to cope with the manifestations of stress, the feeling of fear and anxiety increases, the condition worsens, the right decision would be to seek professional help and treatment. If necessary, the psychologist will refer you for a consultation with a psychotherapist or neurologist for specific prescriptions.

The range of drugs is wide.

Vitamins, homeopathic remedies and dietary supplements. These are the most “harmless” drugs that have a minimum of contraindications and side effects. Homeopaths prescribe for stress Argenticum Nitricum, Aurum Metallic, Gelsemium- 6 or 30 consecutive dilutions of the active substance in a ratio of 1:100. Multivitamin complexes are indicated for frequent stress. This is due to the acceleration of anabolism and the increased need for vitamins, without which protein biosynthesis is impossible. These are B vitamins: B1, B2, B3, B6, B12. In counterbalance to stress, the body begins to actively produce the hormone serotonin, which causes a feeling of calm, well-being, and happiness. The amino acid L-tryptophan is required for the synthesis of serotonin. It has a beneficial effect on sleep and reduces cravings for fatty and high-calorie foods. Under stress conditions, it is recommended to take additional L-tryptophan in the form of a dietary supplement.
Drugs with accompanying sedative effects. These are the familiar “Valocordin”, “Corvalol” and similar products based on phenobarbital and vegetable oils. Used as a sedative to help cope with sleep disorders, anxiety, agitation and tachycardia of unspecified origin. They are well tolerated and rarely have side effects, although long-term use has a toxic effect on the liver. Therefore, they are contraindicated in pregnant women and patients with impaired kidney and liver function. This group also includes nootropics - drugs that are neurometabolic stimulants and have a specific effect on the nervous system. They increase the resistance of brain neurons to damaging factors and stimulate mental activity. Famous representative- “Piracetam”, which is prescribed for depression, memory loss, demoralization, apathy, etc. Another drug for treating anxiety and stress is Glycine. It has a similar effect, in addition, it improves mood and normalizes sleep.
Medicines based on herbal ingredients. In their composition - herbal remedies with the addition of chemically synthesized substances. These are mild sedatives based on extracts of St. John's wort, mint, lemon balm, hops, passionflower, etc. The most famous are “Novo-Passit”, “Persen”, “Nervoflux”. They are not addictive and do not provoke life-threatening conditions even with an overdose.
Prescription drugs. This group includes medications that have a strong effect on the body, so using them uncontrollably is strictly prohibited. These are antidepressants prescribed by a psychiatrist. The course of treatment with them can reach several months. The most common are serotonin reuptake blockers. They are prescribed for the treatment of prolonged stress and depression, including severe cases, to reduce feelings of anxiety, melancholy, and lethargy. So-called heavy benzodiazepine tranquilizers are also available strictly by prescription. They have anxiolytic, sedative, hypnotic, muscle relaxant and anticonvulsant effects. Such drugs have multiple side effects.
Over-the-counter anxiolytics. Potent substances often have side effect. During administration, hypotension, arrhythmia, dry mouth, itching, etc. may occur, which doctors and pharmacists honestly warn patients about. For many years, scientists have been trying to create a selective anxiolytic that has the effectiveness of traditional benzodiazepine tranquilizers, but without their inherent side effects. As a result of long-term development in the laboratory of the State Research Institute of Pharmacology named after. V.V. Zakusov RAMS, the drug was created. The data was submitted to WHO for consideration, as a result of which in 2012 a decision was made to assign the international nonproprietary name “Fabomotizol” to Afobazole. This is the first Russian over-the-counter anxiolytic to receive the code international classification. The drug really does not have a depressing effect on the central nervous system. It helps restore receptors nerve cells and protects neurons from damage so they can once again do their jobs properly. This is a natural mechanism, so the “cotton effect” does not appear, and the nervous system does not lose its sharpness and speed of reaction.

The effect of pharmacological agents may not appear immediately. On average, at least two weeks pass from the start of taking medications until the effect appears, although acute manifestations of stress can be relieved immediately. Some patients notice positive changes earlier. Choosing a medication to treat severe stress is an extremely responsible procedure. The doctor takes into account a complex of factors: the severity of the disease, age, sensitivity to components, the effectiveness of previous treatment and even the patient’s mood - after all, the vast majority of medications are designed for long-term treatment and a strict dosage regimen.