There are two types of stress. Short-term (natural) and long-term stress (distress). It's good to experience short-term stress. It mobilizes your reserve forces and makes you stronger. But if the stress is prolonged, then it depletes resources and a person begins to feel bad. Distress can lead to a weakened immune system, mental disorders and panic attacks. Therefore, you need to get rid of distress.
Instructions
Step 1
There are only two reasons for stress. Your body and your thoughts, in other words - physiological and psychological.
By following simple recommendations from therapists, you can reduce physiological stress levels by as much as 50%. And this is already very good. What should be done to reduce the level of physiological stress? Relax, move, drink water, breathe properly, and get enough sleep to reduce distress.
Step 2
Breathe. If the brain receives little oxygen, it gives an alarm signal, there is tension and nervousness. Take a walk and breathe deeply, master the full yoga breathing and practice it every evening for 5 minutes to start.
Step 3
Relax. Many people do not realize that their body is under constant stress. Muscle tension to the body is a danger signal to the brain. Perhaps even as you read these lines, your shoulders are tense. When the body is in tension, it expends energy. Therefore, tense people often feel chronic fatigue. It is helpful to do relaxation exercises before bed. The simplest thing is to lie on your back and gradually relax all the muscles from the tips of the legs to the top of the head.
Step 4
Drink plenty of water. If you don't drink enough water, the body decodes this as a danger signal. Learn to drink at least 1-2 glasses of plain water a day. Then the cells in your body will be supplied with water and improve metabolism. This will encourage better thinking.
Step 5
Get enough sleep. When the body does not get enough rest, fatigue occurs, which is accompanied by emotional stress. It gradually builds up and eventually develops into distress. Determine how much time you need to get enough sleep, and give yourself that time. The body will repay you with good mood and energy.
Step 6
The main psychological causes of stress are negative thoughts. Today there are many information sources, but along with useful information, information that creates emotional tension too often comes from them. The so-called stressors.
Step 7
Create a positive background, avoid constant disturbing news, movies about murder and violence, popular music about unhappy love, etc. The fact is that our brain does not distinguish fiction from reality. And the violence shown on the screen is the same reality for him. It sends a signal to prepare for an attack, so it releases adrenaline and creates defensive reactions. But after watching such "entertainment" programs, the body has no way out (discharge of emotions). After all, nothing happened to you. This means that he did not process the adrenaline and directed it against himself.
Step 8
Connect with those who improve your mood and create joy in life. Learn to be someone who brings joy. When you are happy, the pleasure hormone is released. A positive environment creates a positive emotional background. When people are doing well, the body relaxes. Body clamps go away, blood circulation improves, deeper breathing is activated. This all helps relieve stress.
Laugh more often, tell jokes, share good news, dream good things, watch good positive comedies.
And then the level of distress will gradually decrease. And you will have a lot of energy for an active life.
