Falling under the influence of negative factors (stressors), a person consciously or subconsciously tries to adapt to a completely new situation. Everyone has their own response to stress. Someone gives up and becomes depressed, while others are trying to switch to more important things. Are you resistant to stress? A simple test will help you understand this.
Stress resistance test
Here are 20 statements. Variants of answer to them: "almost always" - 1 point, "often" (affirmative "yes") - 2 points, "sometimes" - 3 points, "almost always" - 4 points, "no, this does not happen at all" - 5 points.
1. Your diet consists of balanced and healthy foods.
2. Your sleep is 7-8 hours a day, and on weekends you allow yourself to sleep longer.
3. You feel incredible lift, you are loved and give your love in return.
4. From the list of people around you, there are one or two people whom you completely trust.
5. You watch yourself and visit the gym at least twice a week.
6. You smoke, but the volume of the smoked packs per day does not exceed two.
7. You allow yourself to occasionally consume alcoholic beverages, but no more than 5 glasses a week.
8. Your weight is normal and you are not worried.
9. Your income fully covers your basic needs (food, clothing, etc.).
10. You have a business that you believe will be successful.
11. You actively lead social life (communicate with friends, etc.).
12. You have many friends and acquaintances.
13. You have one or two friends, but that's enough for you.
14. Your health is in perfect order.
15. You can be open about your feelings and don't keep anything to yourself.
16. You have someone to tell you about your problems.
17. You like to joke and laugh more than once a day.
18. You plan your time and have time for everything.
19. You consume no more than 3 cups of coffee a day.
20. You have enough free time to devote a few minutes or hours to yourself.
Now add up the results of your answers and subtract 20 points. If you end up with:
- Less than 10 points - your stress resistance is enviable. You know how to look at the situation from the outside and almost never come into open conflict with anyone.
- More than 30 points - stressful situations can knock you out of your habitual colony for a long time, but as a result you are able to analyze everything and find the right ways out of the crisis. You take everything that happens too close to your heart. Perhaps you should learn to control your emotions.
- More than 50 points - you should seriously think about your life and set the necessary priorities. You are extremely vulnerable to stress and panic at the first inconsistency with your inner plans.
Stress management rules
1. Feeling that negative emotions overwhelm you, do simple exercises to relieve stress:
- Close your eyes and focus on your breathing for 1-2 minutes, breathe slowly and try to imagine in detail the room you are in. Then use your imagination to move to a vacation spot (beach, beauty salon, whatever pleases you).
- Focus on your body and try to feel which muscles are most tense. Feel like a feather flying in a light breeze, relax all your muscles.
2. Unleash your emotions: shout, tear a piece of paper, break a pencil, etc. Let off steam.
3. Do not deny the presence of the stressor, acknowledge it and analyze it. If something or someone hurts you of any kind, do not tolerate it. Consider if the person or event is really a sign of pain / unpleasant emotion, or is it just your reaction to the event or person not meeting your requirements.
4. Change your attitude towards the event or person who is causing stress. Often a person projects his thoughts and desires onto another, ascribes non-existent qualities. For example, a woman in love may think: “He doesn't like melodramas / skating / going to the theater, as I do, so he doesn't love me”, etc. Do not demand from others absolute similarity in actions and views, accept their right to be themselves.
5. Don't switch your emotions to another object. For example, you received a reprimand from your superiors, and this caused a storm of negative emotions. However, instead of talking to your boss and resolving the conflict, you take out your anger on someone else: colleagues, family, etc. It is not right.
6. Increase your own level of stress resistance: go in for sports, strengthen the nervous system, do not deny yourself good rest, etc.
