How to relieve stress and tension at home

Stressful situations accompany a person throughout his life. Already while studying at school, stress arises about the successful passing of the exam, students are worried about the closing of the session perfectly, young people - relationships with the opposite sex, adults - problems at work and at home. Every year more and more responsibility is imposed on a person, which means that the likelihood of tension and stress is steadily increasing. How to learn to cope with these unpleasant ailments and what needs to be done so that stress does not interfere with a happy life?

The main causes of stress

Each person perceives any tense situation in his own way: someone can listen to the accusations against him and forget about an unpleasant conversation, someone will spend the whole day scrolling insulting words in his head and delving even deeper into a stressful situation. This is influenced by character traits, and upbringing, and other individual traits of a person. However, even despite such dispersion of perception of negative situations, all people are united by a tendency to stress.

In psychology, it is customary to distinguish three levels of stress:

• Adaptive
• Short-term
• Durable

The safest, and also in a sense useful for humans - adaptive. It is necessary to adapt to new living conditions, to change life for the better. Short-term stress is a reaction to external stimuli: cold, heat, a sharp sound. After an unpleasant effect on the body, for example, during a burn, a person is in tension for several minutes, but after a while he returns to his previous state of health.

Long-term stress is the most dangerous and unpleasant of all these types. It can occur suddenly and last several days, or even months. Even a mentally stable and balanced person can experience tense situations. Perhaps he will carefully hide his inner problems from others, but you can’t hide them from yourself.

Stress is dangerous not only because it brings a bad mood. They have a negative impact on health:

1. Due to stressful situations and nervous tension, migraines, stomach ulcers, hypertension, as well as numerous skin diseases can occur.
2. Stress weakens the body's resistance to infections, viruses and bacteria, so there is a high probability that ordinary diseases can go into the chronic stage.
3. Brain activity is noticeably reduced. At work, you can no longer cope with your duties, this again brings stress.
4. Due to stress, it becomes more difficult to control oneself - irritability, tearfulness, hot temper constantly arise.

Stress can undermine health, not only physical but mental. Even a single mention of the causes of stress can bring negative emotions, so you should rather take care of how to get rid of this condition.

How to relieve stress quickly

In order not to lower your authority among the people around you, you need to be able to quickly calm down and recover, even in tense situations. A few tips, which are given below, can be a real "first aid" in the struggle for a sound mind and well-being.

Deep breath
Breathing is one of the most basic human reflexes that a person uses from the first seconds of life.Breathing affects all vital processes, therefore, with proper management, you can positively affect your health, significantly reducing the possibility of a prolonged stressful state.

If you feel that the nervous tension is gradually increasing, try to find a quiet corner and sit there in silence, performing the following breathing exercises. Take a deep breath through your nose (slowly, you can even count to 4), then also exhale slowly through your mouth. Repeat these exercises at least 5 times. During stressful situations, the person’s breathing becomes faster and less oxygen is supplied. Giving the body a large flow of oxygen, the cells are saturated with this useful substance and begin to work in the previous "pre-stress" mode. Try to take a breath in which the lungs will press not only on the diaphragm, but also on the stomach. If at first you will have little success, do not stop, you yourself will not notice how you calm down and will look sensibly at the problem that has arisen.

Gymnastics
During stressful tension, all muscles are in good shape, they are constrained and constricted. Most often these are shoulders, jaws, facial muscles, hands. During stresses, there is no way to look at yourself - it is unlikely that a person will notice the changes that appear in their appearance, for them it will be normal. However, paying attention to your image, you can distance yourself from trouble. Try to relax the muscles of your face, stretch your chest forward, rotate your shoulders, move your jaw, massage your neck yourself. All these exercises do not take much time, but they will set you up in a positive way. It is advisable to perform gymnastics immediately after breathing exercises.

Tears
This method is not always possible, but brings a huge positive result. If you're tense or don't know how to calm yourself down, find a secluded place and cry. Do not pay attention to how you will look - you are alone and no one is looking at you. Such unloading will help to wash away not only tension, but also will discharge you. You will be able to adequately assess the situation, having calmed down from crying, you will also calm your nerves. Advice! Never hold back your tears if you really want to cry! So you only strain yourself more and go deeper into a stressful state.

Soft toy
A soft toy, a small pillow, a bean bag chair or any other soft item can be excellent receivers of your stress. Take them, beat them, throw out your emotions, imagine the boss or another person who offended you in the place of this subject, and express yourself. Just do not forget to do it where no one can hear or see you, otherwise the problem situation will only worsen.

Scream
Scream is a protective mechanism that is widely used by children. During the cry, all negative energy is released - the cause of stress, the person again becomes calm and reasonable. Of course, over the years, this technique is used less and less, which is probably why stresses arise more often. If you are worried about nervous tension, try to open the window and shout loudly, shout in the bathroom, opening the water, and best of all, in nature. Psychologists advise using one very effective method - hug a tree and shout that there is urine. This is not a sign of stupidity - so you help your body quickly get rid of stress.

How to relieve stress for a long period of time

If you want to relieve yourself of an unpleasant stressful state for a long time, follow these tips.

1. Sport. According to statistics, athletes are the most stress-resistant people. Sport - this is the fight - the fight against bad mood, physical helplessness. Daily exercise strengthens not only the body, but also the spirit, preparing the body to withstand any tests.
2. Massage is a well-known stress management technique.It has been used since ancient times and now has not lost its popularity at all. A relaxing or firming massage has a beneficial effect on the whole body. Due to muscle relaxation, psychological relaxation also occurs, the person begins to rethink the situation and the reason for stress disappears on its own.
3. Water is a great relaxant for the whole body. After a hard day, enjoy the freshness of the cool water in the shower. It’s great if you annually relax at sea, swim in the river or pond. Water takes away all negative emotions, relaxes all those muscles that are used during walking, and starts working on a completely different set of muscles. If you can’t swim at sea, visit the pool or just sit in the bathroom for 1-2 hours - this will help to forget about any problems.
4. Take a break. No matter how, just stop thinking about your problems. Turn on your quiet favorite music, put on a movie that you haven’t watched for a long time, knit, embroider - take the time not to daily activities, but to your hobby. This will help to focus not on problems, but on your favorite business.
5. Another most effective method of dealing with stress is sex with a loved one. It is from this activity that a large number of hormones of happiness are released, which will destroy all your problems.

Ways to Prevent Stress

To save your life from stressful situations, try to live every day the way you want. Enjoy the positive moments of life, accustom yourself to positive emotions to put above negative ones. But life is not only a white streak. Even if there are any problems, do not delve into them, try to think about other, more pleasant things.

Man is the creator of his own happiness. Very often we get so used to stress that we can no longer live without them. Knowing that this is bad, we ourselves subconsciously go deeper into stressful situations. Do not litter your life with negativity! Have more fun, smile, be calm and happy!

Video: how to calm nerves, relieve stress and nervous tension