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Stress relief techniques in examples.

Stress is one of the most destructive and difficult to overcome conditions for a person who is used to living with emotions. If in the wild, prehistoric people had two options for overcoming stress: to run or to fight, then today's life turns a person into a hostage of their emotions, since in situations requiring a simple primitive choice of decision: to run or fight, a person has no opportunity to do either, nothing else, but remains at the mercy of stress alone with itself.

It will not work right away to relieve stress tension with a single effort of will, and the person continues to be nervous in silence, while involuntarily straining all the smooth muscles of the internal organs. It is not for nothing that there are comparisons that verbally convey stress (or nervous) tension: "all shrank", "pinched my heart", "caught my breath", "overwhelmed by a wave", "lost control", "lost the power of speech", "felt nothing" ... All these epithets characterize the work of the nervous system in shock mode, when, in order to survive stress, it is necessary to turn off the provision of some important functions in the body and load the vital organs (circulatory system, heart, lungs, gastrointestinal tract, pancreas, kidneys) with excessive stress. The emotional sphere in times of stress begins to malfunction, which can turn into an unpredictable reaction for a person, up to loss of consciousness or its serious violation ("clouding of mind").

Over the entire period of the development of the science of the psyche, studying the effect of stress on the functioning of the brain and peripheral nervous system, scientists have tried and continue to try to find simple solutions to quickly get out of stress and overcome the shock state of the nervous system. Already existing developments in this area are formalized into a technological system, which is called "Technique for getting out of stress".

It is worth familiarizing yourself with some options for such techniques in order to acquire the skills and tools at hand (more precisely, to use your existing internal reserve capabilities) in order to prevent the further development of stress and its subsequent transformation into a painful state.

Since stress usually develops under circumstances that a person encounters for the first time and does not know exactly how to act in an incomprehensible situation, the techniques of stress relief are universal, which allows them to be applied in any uncertain situations.

The first technique for relieving stress is called "Counting" Before a person is "carried" into stress, it is necessary to start counting by mentally speaking the numbers. The most effective is when they count large numbers, for example: "one thousand one", "one thousand two", ..., "one thousand ten", "one thousand eleven", ..., "one thousand nineteen", "one thousand twenty", "One thousand twenty one", ..., "one thousand twenty nine", "one thousand thirty" and so on up to "one thousand sixty". You can complicate the count and start counting from the number "one thousand seven hundred and forty-one" to "one thousand eight hundred."

While counting, time passes, which lasts a minute and allows you to slightly relieve tension and adrenaline - this is enough not to provoke a nervous shock. Exercise "Counting" is always at hand and requires almost no effort, except for concentration of attention in spite of the current stressful situation.

The next technique is "Through the Looking Glass". It is a lifeline for those who have the opportunity to move away from the epicenter of stress and look in the mirror. All that you wanted to lay out to the offender or a group of offenders, or to the boss, tell the mirror, but not mentally, but out loud. Do your best with all the hard-hitting epithets. And then add more expressions that you know about this. This will not be a mental self-talk, but talking out loud with a mirror and your reflection, which will act as a surrogate for an emotional irritant. Let off some steam and don't come back to this conversation. The whole secret of the effectiveness of such an action lies in the fact that in stress, the brain will not identify your reflection with you, but will perceive it as a visible opponent - an irritant who shakes his fist at you, shows you with gestures - "where to go", looks at you in anger and she says something furiously.

When it is impossible to hit the offender, but really want to, the "Airplane" technique helps. It is necessary to move away to a distance inaccessible for impact, turn away, find a sheet of paper and begin to fold the airplane, carefully bending the sheet according to the scheme: wrap two corners towards each other - this is the nose of the aircraft, turn over to the back side and bend the sidewalls parallel to the center of the sheet and symmetrically to each other and send the folds in the opposite direction - these are the wings. Practice at home in advance how to make an airplane out of a sheet of paper, so that at the right moment its production will not be a mystery to you. You can make a small paper airplane. When the airplane is ready, turn towards the offender and launch the airplane in his direction, even if he is not looking at you. It doesn't matter if the offender sees your maneuver or not, but as long as you fold the paper airplane and launch it into the air, the nervous system will have time to turn off the emergency work, and this is enough not to harm your health, and of course, the health of the emotional irritant.

Being on the street and having received a portion of stress, you do not have the opportunity to use a sheet of paper. Make it a rule to carry such a sheet with you. For example, you were insulted in transport, get out of the transport, make out of paper the airplane and launch it after the outgoing transport, if there is no way to leave the space that unites you with the offender, step aside, take out a sheet of paper, make out of paper the airplane and launch it, for example, through the transport salon or through the window. The meaning of this technique is not to launch a paper plane at the offender, but to be distracted for half a minute by folding the plane and anticipating a change in the surrounding emotional atmosphere from its flight.

We came home in a state of stress, then the "Aria in the Rain" technique will help. You go to the bathroom, turn on the shower with a pleasant water temperature, remember the verse from your favorite song and sing this verse under the streams as if you were performing in public on stage. In this case, you can gesture according to the text of the song. Finished with one verse, put the shower on a cool mode and continue singing, but in the cold "rain". Sing a verse, switch the shower to hot water (choose a temperature that is tolerable for the body - the main thing is not to scald) and sing the next verse, switch the water to cold mode and continue singing, switch the water to a moderate temperature and sing the end of the concert (one verse for each water change). The issue of stress has been resolved - stress will remain with you until a constructive solution to the problems that have arisen, but will act on your body in the background, without affecting the internal vital systems.

This stress relieving technique is suitable for daily use, even in cases of not only emotional but also physical overstrain. Instead of a shower, you can use a basin of hot and cold water, but pour the water over yourself from the basin slowly until the verse of the song is finished.

All of the listed examples of stress relieving techniques carry a small but effective principle - they switch the work of the brain to extraneous actions in a tiny amount of time, but for an emotional decline, this is enough to stop the chain reaction of the nervous system, which generates emotional instability of the psyche, and together with her and quite tangible physiological irritation and internal physiological discomfort.