How to get rid of stress: evidence-based methods

I do not know about you, but I have days when I was almost all the time I stay in a stressful condition. In the evening you feel not just tired, and literally gutted and you can not find the strength to do business. But sometimes, without even noticing it, I'm doing something that eliminates stress. It took time to understand exactly what I'm doing right. And a little more time to learn how stress occurs and why some of our actions could completely block it.

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Trudi Edgington (Trudi Edginton), a clinical psychologist and neuroscientist at the University of Westminster, said that physical activity and psychological state of man are inextricably linked. Moreover, our thoughts and emotions associated with physical reactions. This fact is the key to understanding the ability to tolerate stress.

The researchers found that a difficult situation can cause a person a variety of reactions that may be due to the content in the body of certain chemical compounds, e.g. cortisol and oxytocin. And the level of these substances depends on the existence of strong and trusting relationships, other people's support and even a sense of control over the situation.

Why there is stress

It is very difficult to distinguish between work and personal life, if only because the organization of the working process involves the use of smartphones. Through Gadgets Information continuous attacks our senses. Often working letters and notifications appear on your smartphone even when the working day is over and you're finally ready to relax. In fact, the device is forced to give us maximum time to work, leaving the critical minimum for themselves. And this is a direct way to stress and emotional burnout.

Our reactions to stressful situations are natural and necessary for survival. Bay, run or do nothing - our brain selects any of these scenarios, in order to restore the balance. But it is typical of the short-term, situational stress.

Long-term stress - a difficult test. It is difficult to control, because only the brain regulates the psychological reactions and itself releases hormones when the frontal cortex detects stress.

Frontal cortex - that part of the brainWhich evolved to give us the opportunity to observe, analyze, make decisions and plan. But she is also involved in the process of stress generation.

We have the unique ability to mentally travel back in time to remember what it was, and on the basis of this knowledge to imagine the future. That's great, but it also means that we spend a lot of time thinking about the negative, to spoil his mood and begin to worry about what has not happened yet. People often say, "Do not cheat yourself." This is exactly the same case.

As a result, the process breaks down cortisol quantity regulation in the body. This leads to fatigue, Decreased immunity, changes in the structures of the brain, including those that are responsible for learning, memory, emotions.

Therefore, the ability to relax and to withstand stress is badly needed for our survival. Of course, the ways to control stress are different. But, importantly, they work.

Meditation

Meditation - a good way to reward yourself for wanting to control the internal and external. These exercises help organize thoughts, feelings, and bodily sensations, calm the mind, relieve tension. Due to this a person gets a useful experience and control of attention, reduces discomfort and negative feelings.

proper meditation It strengthens the bonds within the brain. It activates and thickens the frontal cortex, which reduces the level of stress and you feel better.

Creativity and Sports

Other people turn to creativity or physical activity. Art, music, sports, dance and yoga beneficial effect on the immune system, blood pressure, heart rate, cognitive ability and general well-being.

This effect may be due to the fact that a person is immersed in a special state flow, Head goes in a new occupation.

Get rid of stress and can be a means of social interaction. You definitely feel better after meeting with friends, family or just playing with the pet.

Therapy

If a person has difficulty with relaxation and can not relax on their own, it should refer to the specially developed techniques and help coach.

Progressive muscle relaxation - a special system of exercises. First you need to involve the major muscle groups, and then in turn each of them to relax.

This technique proved to be very effective to reduce the level of stress and physical discomfort. Some doctors help patients connect imagination and imagine how muscles become heavy and warm, enhancing the effect of the whole therapy.

In addition, the widely practiced technique BiofeedbackWhich involves the use of special medical equipment. The patient is shown on the screen, the operation of its internal organs - how often heartbeat as blood pressure changes how the brain works. Thanks to the visualization, the person receives a strong motivation and a sense of control over their own bodies.

Between the environment, our brain and body, there are complex relationships, and it is not surprising that stress It is a serious obstacle to mental health. And you just need to find time for exercises that help to relax.

Remember, we are all very different, and you may need time to find your way to relaxation. By the way, for me it turned out to be drawing. What I regard as the evening a hobby has turned into a powerful tool for dealing with stress.