The most effective techniques for dealing with stress. How to better cope with stress. How to deal with stress: advice from a psychologist

Treatment of stress: what methods help get rid of symptoms and consequences?

In the frantic pace of modern life, stress haunts a person constantly. But what is hidden behind this common concept? Today, it is customary to call stress any emotional upheaval, painful experiences, or the bitterness of unjustified hopes. However, the medical interpretation of the term is much narrower - not every fear, pain or disappointment is stress.

Not all people who have been subjected to a powerful emotional attack break down, lose their vitality and fall into a depressive state. At the same time, true stress is destructive and poses a health hazard. That is why it is so important to recognize it and begin treatment on time. Let's take a closer look at how to distinguish stress from nervous tension, what consequences this phenomenon entails and how to deal with it.

To be stressed or not to be stressed: that is the question

An accurate description of stress was compiled 80 years ago. Austro-Hungarian biologist Hans Selye pointed out that stress is a complex of adaptive reactions of the body to demands placed on it due to the influence of factors that lead to a violation of homeostasis (the body’s ability to maintain a constant internal environment). In other words, this is tension that is caused by a combination of external, usually unfavorable, factors.

Any change in a person’s usual life activities can become a stress factor. Emotional shocks are often provoked not only by external circumstances, but also by a subconscious attitude towards specific events. The death of a close relative, a breakup with a loved one, troubles at work, lack of confidence in the future, a frantic pace of life and constant time pressure - all this can throw you out of balance. The reasons can also be “internal” in nature: poor nutrition, deficiency of minerals and vitamins, disturbances in the functioning of the endocrine and immune systems, allergies. Nervous stress is much deeper than ordinary anxiety; it is a physiological reaction of the body to stress, which has specific symptoms, phases and consequences.

American psychiatrists Thomas Holmes and Richard Ray, based on large-scale research, compiled a table of the stress potential of life events. On the top line with a score of almost 100 points is the death of a spouse. On the second - 78 points - divorce. On the third - 65 points - separation from your partner. Thus, the end of a relationship with a loved one has a stronger impact than imprisonment (63 points), death of a relative (63 points), or serious illness (53 points).

When adversely affected, the pituitary gland begins to actively produce adrenocorticotropin. This hormone, in turn, affects the adrenal glands, which are producers of “stress hormones” - cortisol, norepinephrine, adrenaline. There is an increased production of glucose, cholesterol, and fatty acids. A person's blood pressure rises and their heartbeat increases. In small doses it is even useful - stress stimulates activity and encourages action.

With prolonged stress, the level of cortisol in the blood is constantly elevated. This causes hypertension, thyroid problems, and increased blood glucose levels. Gradually, bones lose strength, tissues begin to break down, and the immune system suffers. A signal is constantly sent to the brain about the need to store fats, cravings for sweets, flour and fatty foods arise, and body weight increases. Although the opposite clinical picture may also appear, leading to lack of appetite and physical exhaustion.

Unfortunately, not everyone can immediately recognize the onset of chronic stress. The first sign of a problem is insomnia. Later other symptoms appear. A person loses the ability to adequately respond to stimuli. He becomes enraged or bursts into tears for no apparent reason. The ability to concentrate is lost, important details are lost from memory. Gradually, interest in work and entertainment is lost. Frequent headaches and incessant anxiety are possible. The risk of serious illness increases. The cardiovascular system and gastrointestinal tract are most affected. Ulcers, hypertension, angina pectoris, stroke and even oncology - all these are real consequences of the body being in a stressful state for a long time. Therefore, it is important to detect the problem in time and begin treating stress before it begins to destroy the body.

Types and phases of stress, or How far is it from mild anxiety to depression?

Medical practice divides stress into two types: eustress (positive form) and distress (negative). In the first case, the body’s vital resources are mobilized followed by vigorous activity. In the second - a negative impact on a person’s somatic and mental health. The psycho-emotional sphere of a person is upset, which entails a severe depressive state.

Hans Selye, mentioned above, identified three stages in the development of stress:

1. Alarm- stage of anxiety. The body reacts to stress factors, anxiety increases, self-control weakens, and self-control is lost. Behavior often changes to the exact opposite: a self-controlled person can become aggressive, and vice versa. Possible exacerbation of psychosomatic diseases: gastritis, migraines, ulcers, allergies. The duration of the phase is individual - from several days to many weeks.
2. Stage of resistance, or resistance. Occurs if the stress factor continues its impact. The body's defenses are ready to instantly repel the irritant. At this stage, a person is able to realize that he is in the grip of stress and choose an effective way to deal with it. Diseases in the second phase usually disappear, but in the third they appear with a vengeance.
3. Exhaustion stage. Physiological and psychological defense mechanisms have exhausted themselves. The person feels tired and empty. Anxiety reappears, but it no longer leads to the mobilization of internal reserves, and the patient is unable to take any action on his own. Following anxiety, fear and panic develop, and pathological psychosomatic conditions appear that require urgent treatment.

Psychologists say that it is impossible to avoid stressful situations. The more we try to live quietly and calmly, ignoring problems, the more vulnerable we are. Instead of “running away” from emotional swings and shocks, it is necessary to learn to control oneself and develop the abilities of self-regulation. A person must be able to restrain himself, be patient, suppress internal “explosions”, then there is a chance not to suffer from severe stress and depression.

Nevertheless, each person has an individual scenario for the development of stress and behavior in a situation of emotional shock. The frequency, form and type of reaction may vary significantly. Some people experience stress regularly, finding the strength to deal with it on their own. And some people experience the full force of painful manifestations from the first time, needing outside help. It is generally accepted that in the first two stages a person can overcome anxiety and stress without medication. It is necessary to eliminate the factor that caused emotional discord, reconsider the lifestyle, resort to training and methods of psychological relief. It would be a good idea to contact a specialist who can prescribe herbal preparations, vitamins, and dietary supplements. At the third stage, drug support is necessary. Treatment of long-term stress will most likely be complex, with the mandatory use of antidepressants or tranquilizers.

Treat stress without drugs

Non-drug methods are the first place to start in the fight against stress. These include:

• Psychotherapy. The psychotherapist identifies the factor that caused stress, determines the depth of the problem and the body’s reserves to cope with the situation. Therapy combines different techniques. Usually this is a confidential conversation, during which the doctor can experiment, drawing the patient’s attention to his feelings, fears and experiences. As a result, a person must look at various situations and life in general from an angle that allows him to see the possibilities of choice. This creates a desire to create the most comfortable conditions and avoid stressful scenarios. Hypnosis also falls into this group.
• Relaxation, training. Relaxation helps reduce the psychophysical activity of the body while awake. There are many relaxation techniques: breathing-relaxation training, autogenic training, progressive muscle relaxation and others. During exercise, the patient's muscle tension decreases, blood pressure decreases, and heart rate calms down, which helps minimize the negative impact of stress on physiology. The trainings are aimed primarily at relieving emotional stress, for example, by reducing the significance of problems, fighting fear through humor, etc.
• Physical activity. Physical activity allows you to naturally “recycle” excess adrenaline. With prolonged exercise (more than half an hour), “joy hormones” - endorphins - begin to be released in the body. The type of sport and the amount of training is selected individually: from walks in the fresh air to active work in the gym.
• Lifestyle correction. This is a prerequisite for recovery. Changes must come in all areas. This includes the consumption of natural products, and reducing the amount of alcohol, and the fight against excess weight, and a full-fledged work and rest regime with going to bed no later than 23 hours.

Natural antidepressant therapy should not be underestimated. The human body has enormous potential; it is capable of overcoming stress, if only the person himself realizes the need for this. For example, if you break up with a loved one, you should not fill your pillow with tears around the clock. You need to throw out aggression in sports, master breathing techniques and yoga, devote time to caring for your body, communicate with new positive people, travel, etc. All this gives a tangible effect, coupled with pharmacology, which underlies the treatment process.

Pharmacotherapy for stress

In a situation where it is not possible to cope with the manifestations of stress, the feeling of fear and anxiety increases, the condition worsens, the right decision would be to seek professional help and treatment. If necessary, the psychologist will refer you for a consultation with a psychotherapist or neurologist for specific prescriptions.

The range of drugs is wide.

• Vitamins, homeopathic remedies and dietary supplements. These are the most “harmless” drugs that have a minimum of contraindications and side effects. Homeopaths prescribe for stress Argenticum Nitricum, Aurum Metallic, Gelsemium- 6 or 30 consecutive dilutions of the active substance in a ratio of 1:100. Multivitamin complexes are indicated for frequent stress. This is due to the acceleration of anabolism and the increased need for vitamins, without which protein biosynthesis is impossible. These are B vitamins: B1, B2, B3, B6, B12. In counterbalance to stress, the body begins to actively produce the hormone serotonin, which causes a feeling of calm, well-being, and happiness. The amino acid L-tryptophan is required for the synthesis of serotonin. It has a beneficial effect on sleep and reduces cravings for fatty and high-calorie foods. Under stress conditions, it is recommended to take additional L-tryptophan in the form of a dietary supplement.
• Drugs with accompanying sedative effects. These are the familiar “Valocordin”, “Corvalol” and similar products based on phenobarbital and vegetable oils. Used as a sedative to help cope with sleep disorders, anxiety, agitation and tachycardia of unspecified origin. They are well tolerated and rarely have side effects, although long-term use has a toxic effect on the liver. Therefore, they are contraindicated in pregnant women and patients with impaired kidney and liver function. This group also includes nootropics - drugs that are neurometabolic stimulants and have a specific effect on the nervous system. They increase the resistance of brain neurons to damaging factors and stimulate mental activity. A well-known representative is Piracetam, which is prescribed for depression, memory loss, demoralization, apathy, etc. Another drug for treating anxiety and stress is Glycine. It has a similar effect, in addition, it improves mood and normalizes sleep.
• Medicines based on herbal ingredients. They contain herbal remedies with the addition of chemically synthesized substances. These are mild sedatives based on extracts of St. John's wort, mint, lemon balm, hops, passionflower, etc. The most famous are “Novo-Passit”, “Persen”, “Nervoflux”. They are not addictive and do not provoke life-threatening conditions even with an overdose.
• Prescription drugs. This group includes medications that have a strong effect on the body, so using them uncontrollably is strictly prohibited. These are antidepressants prescribed by a psychiatrist. The course of treatment with them can reach several months. The most common serotonin reuptake blockers are Prozac (fluoxetine), Paxil (paroxetine), Fevarin, Azafen. They are prescribed for the treatment of prolonged stress and depression, including severe cases, to reduce feelings of anxiety, melancholy, and lethargy. So-called heavy benzodiazepine tranquilizers are also available strictly by prescription. These are medications that depress the areas of the brain responsible for the emotional sphere: Phenazepam, Diazepam, Mezapam, Alprazolam and others. They have anxiolytic, sedative, hypnotic, muscle relaxant and anticonvulsant effects. They effectively eliminate anxiety and fear; they have contraindications and side effects.
• Over-the-counter anxiolytics. Strong substances often have side effects. During administration, hypotension, arrhythmia, dry mouth, itching, etc. may occur, which doctors and pharmacists honestly warn patients about. For many years, scientists have been trying to create a selective anxiolytic that has the effectiveness of traditional benzodiazepine tranquilizers, but without their inherent side effects. As a result of long-term development in the laboratory of the State Research Institute of Pharmacology named after. V.V. Zakusov RAMS, the drug “Afobazol” was created. The data was submitted to WHO for consideration, as a result of which in 2012 a decision was made to assign the international nonproprietary name “Fabomotizol” to Afobazole. This is the first Russian over-the-counter anxiolytic to receive an international classification code.

Expert opinion: a specialist from the pharmaceutical company OTCPharm talks about the drug Afobazol

The drug really does not have a depressing effect on the central nervous system. It restores nerve cell receptors and protects neurons from damage, so they can once again do their jobs properly. This is a natural mechanism, so the “cotton effect” does not appear, and the nervous system does not lose its sharpness and speed of reaction.
The effect has been repeatedly studied in experimental and clinical studies. 78% of patients who previously experienced emotional stress and had neurotic disorders with severe symptoms of autonomic dystonia noted a decrease in irritability and bad mood. In 70%, fatigue decreased and performance increased. The level of unreasonable fear and anxiety after treatment was halved. By the way, Afobazole was studied not only in neurology and psychiatry, but also in cardiology, dermatology, and gynecology. The effectiveness and safety of the drug has been confirmed in all areas. However, in order to avoid individual reactions, you should not neglect consulting a doctor.

The effect of pharmacological agents may not appear immediately. On average, at least two weeks pass from the start of taking medications until the effect appears, although acute manifestations of stress can be relieved immediately. Some patients notice positive changes earlier. Choosing a medication to treat severe stress is an extremely responsible procedure. The doctor takes into account a complex of factors: the severity of the disease, age, sensitivity to components, the effectiveness of previous treatment and even the patient’s mood - after all, the vast majority of medications are designed for long-term treatment and a strict dosage regimen.

There are two types of people in the world: some know that they can influence the course of events, while others believe that everything around them happens by itself. Participants in the first group understand that life and career are entirely in their own hands, and there are simply no other ways to achieve what they want. Representatives of the second category behave exactly like Forrest Gump: they sit and wait for the bus to take them somewhere.

University of Florida psychologist Tim Judge has shown that people who are confident and feel in control of their lives end up being more successful at almost every endeavor. Such study participants—let’s call them “responsible”—not only performed their professional duties better and mastered new tasks faster, but also had an annual income that was 50–150% higher than that of their colleagues.

Tim Judge's research has revealed an interesting characteristic of responsible people: they remain resilient even in the most difficult circumstances. Yes, they also feel uneasy, but the question is how they use their anxiety.

Those in charge know that the future depends entirely on themselves, so worry only fuels their fervor. Despair gives way to drive, and trepidation and fear are replaced by perseverance.

Whether the results of their long work have been crushed to smithereens or they have once again been denied a job, they are in no hurry to raise the white flag. Life can throw up any surprises, but responsible people only double and triple their efforts.

How it works

Responsible people are superior to everyone else because the ability to control emotions and remain calm even under extreme stress is directly related to performance. 90% of the most effective professionals have one important skill in common: they know how to manage their emotions.

In general, anxiety is an absolutely necessary feeling. It's hard to get down to business until we start to worry at least a little about it, that's how the human brain works. Our peak performance occurs with moderate levels of anxiety.

The trick is to manage stress and keep it within reason to achieve peak performance.

We know full well that constant worry has serious consequences for our physical and mental health. So why is it so difficult for us to improve our lives? Scientists from Yale University have found the answer.

Severe stress reduces the volume of gray matter in areas of the brain responsible for self-control. If you lose your composure, you also lose your ability to cope with anxiety.

In this state, you not only cannot protect yourself from getting into difficult situations, but you also create them yourself (for example, by reacting too violently to the words or actions of other people). Reduced self-control is especially dangerous when stress reaches physiological functions. It contributes to the development of hypertension and diabetes, leads to depression, obesity, and also reduces cognitive abilities. It turns out to be a vicious circle, where the increasing level of experiences brings a person to complete exhaustion.

What do we have to do

Step 1: Prepare for change

No one can ever have absolutely everything under control. Even the most responsible people in Judge's study sometimes find themselves unemployed and their businesses falling on hard times. The difference is that they are completely ready for change and know how to use what is happening to their advantage. You can learn this too.

Periodically list important events that may happen in the near future. The goal here is not to predict all the changes you will encounter. This exercise improves your ability to face impending changes with grace. Even if the events on the list never become a reality, the practice of anticipating and preparing for changes in advance helps you believe that the future is truly in your hands.

Step 2: Focus on Opportunities

We all had it firmly drilled into our heads in our youth that life is unfair. This phrase is a voice of anxiety, despair and passive inaction. Even though sometimes we cannot prevent unpleasant events, we are always free to choose how to respond to them.

In the list from the first paragraph, briefly write down all possible reactions to each event. You will be surprised at the arsenal of answers available for seemingly uncontrollable circumstances.

Step 3. Rewrite the script of your life

This is the most difficult thing - you will have to give up what you have been accustomed to a long time ago. Each of us has a certain behavior scenario in a given situation. So, if you want to manage your life yourself, you need to rewrite it.

Think about any difficulties you have faced. What then prevented you from turning the existing state of affairs to your advantage? Write down everything that happened, it will be a failure scenario. Now imagine how you would behave if this situation were to happen again. You wouldn't make a mistake this time, right? This is a scenario for responsible behavior that should replace the previous unsuccessful option. In any difficult situation, compare your thoughts at that moment with negative and positive scenarios. This will not only help you choose the right course of action, but will also change your way of thinking, and with it your life.

Step 4. Stop beating yourself up.

Timely refusal of soul-searching is an important step in the fight against stress and anxiety. The more often you dwell on negative thoughts, the more power you give them over you.

Most of our negative experiences are just thoughts, not facts.

As soon as you realize that you are starting to listen to the pessimistic predictions of your inner voice, immediately write down what you are thinking. By muting these sad arguments for at least a couple of minutes, you will be able to more rationally and sensibly assess the degree of their truth.

Do you find the words “never”, “worst” and “ever” in your thoughts? Rest assured, these are fantasies that have nothing to do with reality. If the thoughts in writing seem quite believable, have someone you trust read them. Let's see if he agrees with you or not.

When it seems to us that a situation will last forever or, conversely, will never happen, these are just pranks of the brain, which likes to make mountains out of molehills and exaggerate the frequency and significance of this or that event. Defining a clear line between facts and speculation will help you break out of the vicious circle of anxiety and start moving to new heights.

Step 5: Be grateful

Taking time to recognize what you are grateful for in life or people is important not only because it is considered good manners. This behavior reduces anxiety and significantly reduces levels of cortisol, the stress hormone. Research from the University of California at Davis has proven that people regularly reported a noticeable improvement in their mood and a surge of energy.

The main thing to remember is that all-consuming anxiety and empowerment are mutually exclusive concepts. Whenever stress is killing your performance, simply follow the five steps above to realize your power and regain control of the situation.

Life is complicated. Anyone who wants to succeed must be prepared to endure many difficulties. Yes, of course, difficulties make us stronger. It’s easy to believe in this, but we shouldn’t forget that even rocks crumble over time. What happens to a person if he constantly experiences incredible physical and mental stress? Stress happens to him.

Stress is a state when your nerves are on edge and you no longer have the strength to survive adversity. Everyone should know how to deal with stress. Why? Yes, because no one is safe from it. The one who knows the methods is always one step ahead of everyone else. Self-control is very important.

Causes of stress

Before we talk about how to deal with stress, let's focus on its causes.

Many who want to prove themselves at work take on everything at once. Yes, this can be a good way to move up the career ladder, but it will have a terrible effect on the body. Vanity, attempts to figure out something about which you understand nothing, the machinations of envious people - all this unsettles us. The body is gradually depleted, which means it becomes more and more difficult to resist external stimuli.

The cause of stress can be moral oppression. Problems with a spouse, children, parents, friends - they deal a very big blow to our psyche. It’s difficult when there is no support from loved ones, but even more difficult when aggression comes from them.

Stress can also be caused by various types of failures. Dismissal, by a person, the realization that time was wasted, unjustified hopes. Stress can also be caused by the death of someone dear to you.

How to deal with stress

In fact, it is not always difficult. Treating stress can be done in a variety of ways. Let us immediately note that you should not look for a way out of this situation at the bottom of a bottle of alcoholic drink - alcohol never helps in such situations. He will only make things worse.

First of all, I would like to advise you to strengthen yourself physically. In a healthy body... Yes, it's really true. It is easier for a person who is healthy in body to fight for his psyche. Of course, stress affects our well-being. How can someone who is constantly sick feel normal?

Play sports, and generally lead a healthy lifestyle. Sport will help you become stronger, invigorate, and it will also help you take your mind off what is happening. In some cases it becomes a hobby.

During times of stress, it is best to seek support from loved ones. If you find such support, consider that stress has been overcome. Explain the situation to them. Admit that it is very difficult for you. Don't hide anything. Sometimes a frank conversation can change everything overnight. A really good friend will understand the situation and will definitely find many ways to help you.

How to deal with stress? Leave your work for a while. The best option is to take a vacation and go as far as possible. A place where you can gain new impressions, meet new people, and experience something unusual. Use your imagination and come up with something truly original and worthwhile.

Perhaps it's time for you to change jobs. Think about what you will lose and what you will gain if you leave everything you are so used to. Is the game worth the candle? Getting used to something new can sometimes be difficult, but sometimes it’s simply necessary.

In some cases, a psychologist will be useful. Yes, this is also a way out and by no means the worst. A psychologist is a professional who knows how to help. Don't be afraid to reach out to him. You will feel the result soon.

Think about which of the following suits you best. You may decide to try a few tips right away. Remember, stress can be overcome.

Update: December 2018

Stress is a very dangerous condition. Left to its own devices, without attention, it slowly destroys the body, leading to the development of diseases of the heart, nervous and endocrine systems. Obesity, which is present in many people over 30, is nothing more than a manifestation of stress. Therefore, this condition must be combated. Next, we will talk in detail about various ways to relieve stress and fight depression. Your task is to choose one or more methods that are right for you.

Basic principles of stress treatment

Usually a person knows what caused the disturbance in his psycho-emotional state (for example, stress at work). Then treatment, if possible, begins with eliminating stress factors. This could be stopping communication with an intrusive colleague or neighbor (a one-time refusal to help or even a quarrel is better for the psyche than everyday cooperation if it causes negative emotions). There may be more radical measures: changing the environment, switching to work as a remote employee.

If it is impossible to eliminate the stress factor, you need to change your attitude towards it, as well as change your priorities. This is possible through the practices of meditation, relaxation, animal therapy, travel and play therapy. The rest of the methods given below are aimed at restoring harmony to the soul, and drug treatment and physiotherapy are aimed at restoring the body’s strength.

All of these areas of treatment are more effective immediately after exposure to a stressor, but they must also be applied in the case of a long-term “stay in the disease.”

Factors such as:

• normalization of the “work: rest” ratio (sleep duration cannot be less than 9 hours, unless you have accustomed the body to a different duration through various meditative practices);
• good nutrition;
• sufficient activity (walking at least 30 minutes a day), doing exercises;
• hobbies.

If the stress turns out to be severe, it is necessary to begin treatment with psychotherapeutic treatment. In cases where the stressor was a natural disaster, war, bandit attack or the like, you need to contact a psychotherapist or psychiatrist within the first 48 hours, otherwise the consequences can be very serious.

If we are talking about a child, then during the period of treatment it is very important for him to feel parental support and affection; he can be offered drawing, dancing, sports activities, spending more time together, walking in the fresh air, going on a picnic. Parents can better understand their baby's needs by listening to what they say with toys. The child’s daily routine, sufficient nutrition and adequate sleep during treatment are required. You cannot insist that your child fit in with his peers: this can further stress him. It’s better to find out where group art therapy classes are held (drawing, sand application, singing) and start going with him.

Features of nutrition during stress

The basic rules for eating under stress are:

1. there should be no overeating;
2. daily salt intake should be reduced to 6-8 g per day (about a teaspoon);
3. food should contain 350-400 g of carbohydrates, 100 g of proteins, 100 g of fats;
4. include in your diet foods that promote the production of endorphins (“happiness hormone”) in the body: bananas, avocados, strawberries, spices – mustard, sweets – chocolate in small quantities;
5. do not eat high-calorie foods;
6. When stress occurs in the body, the production of free radicals increases; in order to neutralize them, it is necessary to consume foods rich in antioxidants with food. These are citrus fruits, black currants (they contain a lot of vitamin C), almonds, raw pumpkin seeds, boiled Swiss chard, spinach, vegetable oils (especially wheat germ, olive, coconut, camelina, hemp). The last 5 foods are rich in vitamin E;
7. One of the mechanisms for the development of pathological processes under stress is also an increase in the permeability of cell membranes. In order to strengthen the cell membranes so that the contents necessary for their normal functioning do not leak out, we need vitamins PP, B (the whole group), and the microelement selenium. These are tomatoes and tomato juice, peanuts, walnuts, hazelnuts, cedar nuts, bran bread, cereal porridge, Jerusalem artichoke, garlic, avocado, carrots, zucchini, beans, lentils. Healthy fruits and berries include: apricot, peach, raspberry, mulberry, cloudberry.

Reduce the amount you consume, or better yet, completely eliminate those foods that stimulate the brain. These are, first of all, caffeine-containing products: coffee, black tea, cola, chocolate. Secondly, these are extractive substances contained in meat, fish and mushroom broths, as well as fried fish and meat. These products will cause increased activity of the gastrointestinal tract, which will therefore send a large number of impulses to the brain, thereby stimulating it.

Alcohol and drugs will only worsen the situation, so they need to be eliminated completely.

Psychotherapeutic methods

To overcome stress and its consequences, psychotherapists use various methods that help a person get out of a vicious circle if he cannot (as in the case of an acute reaction to stress) or does not want (considers it insignificant) to do it himself. This:

1. Cognitive behavioral therapy. It is based on a person’s current thoughts, on what reactions occur in his body in response to certain events. Based on thoughts, feelings and the person, the therapist understands how they can be changed.
2. Gestalt therapy. Here the psychotherapist communicates with the person in such a way that he himself understands the causes of his stress. Then the patient understands how to solve his own problem and, under the guidance of a doctor, takes the necessary steps.
3. Hypnosis. In this case, the doctor resorts to suggestion, with the help of which he “forces” to get rid of psycho-emotional stress and bad thoughts.

All psychotherapy aims to develop a person’s psychological stability in difficult conditions, to form a stable system of life values, to develop a person’s sober approach to the world and the flexibility of his thinking.

Physiotherapeutic treatments

To treat stress, science has developed several physiotherapeutic treatment methods that will affect the nervous system. This:

1. Electroson. In this case, electrodes are applied to the eye area, through which a constant pulsed current of low strength and short pulse duration is passed. It rhythmically stimulates the cortex and subcortical structures such as the hypothalamus, limbic system, thalamus and reticular formation, resulting in sleep. Such sleep differs in phases from natural or medicated (anesthesia). It stimulates the restoration of the relationship between the autonomic nervous and endocrine systems, has an analgesic effect, improves mood, reduces fatigue, and makes natural night sleep deeper. Unlike sleep during anesthesia or after taking sleeping pills, it does not cause intoxication or complications.

   Electrosleep is contraindicated for inflammatory eye diseases, inflammation of the facial skin, glaucoma, high myopia, late-stage cataracts, stage 2-3 heart failure, stage 2-3 hypertension.

2. Magnetotherapy. In this case, the effect on tissue is carried out using a low-frequency alternating or constant magnetic field, which, by influencing molecules in tissues (especially the thalamus, hypothalamus, cerebral cortex), improves their ability to pass through cell membranes. Thus, biological processes change in tissues:
   • Biochemical reactions are accelerated by 10-30%;
   • the excitability of nerve cells decreases;
   • the body’s “energy systems” go into saving mode;
   • vascular spasm decreases;
   • has a beneficial effect on sleep;
   • the metabolism between blood and tissue fluid improves;
   • emotional stress decreases;
   • A pulsed magnetic field has a stimulating effect on the nervous system, while a constant field has a calming effect.

   Magnetic therapy is contraindicated for cancer, schizophrenia, epilepsy, stage 3 hypertension (when there are already complications), cardiac and respiratory failure.

3. Sinusoidal modulated currents (amplipulse therapy) with application of electrodes to the skin of the eyes. Currents pass through the skin and affect the hormonal and immune state of the body, normalize blood pressure, and have an analgesic and calming effect.
4. Applications of paraffin and ozokerite on the back of the head and neck area. The use of this warm mass will improve the outflow of blood and lymph from the cranial cavity, reduce headaches by reducing intracranial pressure, improve the exchange of substances between the blood and tissues of the neck and head, and stimulate the immune system.

   Applications are contraindicated for thyrotoxicosis, severe neuroses, tumors, diabetes mellitus, tuberculosis, and cerebral atherosclerosis.

5. Acupuncture has an analgesic, calming effect, relaxes muscles.
6. Acupressure. Its action is similar to acupuncture, but does not require special equipment, but requires a specialist with the necessary experience and knowledge. A massage therapist can teach techniques with which a person can subsequently perform self-massage of biologically active points.
7. Ultrasonic exposure. With the help of ultrasound, micromassage is performed at the cellular level, it has an analgesic effect, and relieves spasm of blood vessels carrying blood to the brain. Contraindications are the same as for paraffin-ozokerite applications.
8. Galvanization– treatment with electric currents of low strength and low voltage, which change the pH of the environment, osmotic processes, and polarize cell membranes. When galvanizing the collar zone, blood circulation, excitability and nutrition of the brain, organs of hearing and vision, and upper extremities change reflexively.

If a person needs intensive recovery (for example, with advanced stress, in case of an acute reaction to stress, or with post-traumatic stress disorder), a program consisting of the combined use of several procedures at once is suitable for him:

• drinking mineral waters;
• iodine-bromine baths;
• oxygen therapy with the supply of oxygen to the brain, organs and tissues;
• magnetic therapy;
• ultrasound therapy.

It is best when these procedures are performed in a sanatorium. Then, in the intervals between them, healthy meals and rest, physical activity such as measured walking in landscaped areas where various plant associations grow naturally or artificially are recommended. This therapeutic movement allows you to saturate the blood with air enriched with oxygen. Also, aeroionophytotherapy allows you to get additional positive emotions through communication with nature.

To ensure that stress the next time it happens does not lead to negative consequences for the body, physiotherapeutic procedures such as:

• water procedures;
• balneotherapy (treatment with mineral waters in the form of baths and for oral administration);
• transcerebral electroprocedures: electrosleep, amplipulse therapy and interference therapy with application of electrodes to the skull.

Resort and SPA therapy

SPA treatment involves various methods of influencing the body, helping it to recover naturally. They are very pleasant and affect many senses at once: smell, touch, hearing, vision. They are performed both at resorts and in specially created SPA centers, where you can choose one or several procedures.

SPA include:

• balneotherapy - treatment with mineral waters, which can be used in the form of baths, for oral administration, as well as for inhalation or microenemas;
• thalassotherapy (sea treatment), which consists of exposure to sea air (cavitotherapy), treatment with algae (algotherapy), sea water (hydrotherapy) and sea mud (fangotherapy);
• chocolate and coffee SPA treatment. In this case, mixtures with green coffee or cocoa extracts are applied to the skin, which have a pleasant smell, nourish the skin, and help eliminate excess subcutaneous fat;
• peloidotherapy or mud therapy is the application of biologically active mud to the skin, which, through its thermal and enzymatic effects, is involved in the treatment of the nervous system;
• aromatherapy (about it - in the corresponding section);
• stone therapy is a special massage technique performed with natural stones, which are applied either hot or cold (this is necessary to obtain the desired response from the body - relaxation or, on the contrary, toning), then laid out along the spine, then massage movements are performed with them;
• A Turkish bath is a thermal effect on the body, when there is no such stress for it as in a Russian bath or sauna, because the temperature here is only 35-50 degrees. Hamam has a relaxing effect, improves sleep, and stimulates digestion. The procedure is contraindicated for people with mental disorders, cancer, patients with bronchial asthma and skin diseases.
• therapeutic relaxing massage.

Spas are contraindicated during pregnancy, cancer, blood clotting disorders, blood diseases, epilepsy, severe diseases of any internal organ, intolerance to the components of the procedure, and also - but this is temporary - during infectious diseases.

During a resort or SPA treatment, you cannot engage in heavy physical activity, compete, lift heavy weights, or engage in crossfit. You can only hang on the horizontal bar, do stretching exercises, and swim in the pool. Intimate relationships during such treatment are not contraindicated.

Meditation

This is the main way that can help yourself get out of psychological stress. There is no harm from it, only benefits: relaxation of the nervous system, finding inner peace. If you relax correctly, you can even get an answer from the Universe to your questions.

Meditation is carried out either in a sitting position (in a partial or full lotus position, or - if it’s really difficult - sitting on bent legs), or lying on your back, in a pose called “shavasana”.

Shavasana means that you need to lie on the mat, on your back, with your arms at a 45-degree angle to your body, palms up. The heels are at a distance of about 5 cm from each other, the head lies so that the eyes (they will need to be closed later) look at the ceiling. The tip of the tongue touches the palate behind the upper teeth.

The pose has been chosen, now here are the basic rules, without which you will either fall asleep or feel irritated instead of relaxing:

1. Set an alarm clock (timer) for 10-15 minutes.
2. Breathing is calm, preferably with the stomach, which inflates as you inhale, and decreases like a ball as you exhale. It is advisable to practice abdominal breathing before you begin to dive into the depths of your own consciousness.
3. The tongue is behind the upper teeth: this closes an important channel for the flow of energy.
4. Feel how each toe relaxes and warms up, then your shins, thighs, then each finger, forearms, and shoulders. Eventually you should stop feeling them and instead feel like you are floating on the waves.
5. Relax your eyes – they seem to fall inside your eye sockets.
6. Relax your nose and ears: feel like you are breathing from the back of your head.
7. Stop your mental speech, try not to think about anything. It won't happen right away, but it will work out. Concentrate on your breathing. You can also concentrate on the music that you have turned on for this (those tracks called “binaural” are recommended), or on the pictures that will appear before your closed eyes. You don’t have to close your eyes and look at a blazing fire or flowing water (this can be done in the form of a video on your computer). You can also imagine the picture that evokes the greatest peace: that you are lying in a green clearing in the forest, or on the sand near the clear sea, and so on.
8. Ask your mental question or request, wait for an answer, consciously suppressing any thoughts.
9. Try to feel how, as you inhale, life-giving energy penetrates the body, and as you exhale, stress leaves the body and does not return.

If you fall asleep all the time, try the partial lotus position, in which you should be as relaxed as possible. If you are exercising in the cold season, dress well, lay 2 blankets on the floor, and use a third blanket to cover yourself.

Relaxation

This is a relaxation technique similar to the meditation described above. Only here you concentrate not on stopping thoughts or breathing, but on relaxing your body so as to “swim in weightlessness” and thus get rid of stress.

Performed in a lying position (can be in bed):

• Spread your legs shoulder-width apart, toes apart, and arms slightly to the sides.
• Take a deep breath, long exhale, try to do this with your stomach.
• Alternately, first tense and then relax each part of the body: first the neck and head, then the arms, chest, stomach and legs. Tension should last for at least 5 seconds, relaxation for at least 30 seconds. This is the Jacobson technique. There is a second technique - according to Jackson. It involves alternate tension and relaxation of first the muscles of the dominant half of the body (right for right-handed people, left for left-handed people), and then the “secondary” half.
• During practice, imagine that you are in nature: near the sea, in the mountains, in a forest or in a meadow. Try to smell the herbs (salt water, mountain air) and the sounds that occur in this area.

You can perform relaxation practice in the following ways:

• Lie on your back, put your arms along your body, straighten your legs. Relax. Inhale through your nose, hold your breath for 3-4 seconds. As you exhale, imagine all the negativity, fatigue and anxiety leaving your body.
• Lie on your back as comfortably as possible. Inhale and exhale deeply and smoothly. After a while, begin to tense and then relax the muscles in turn in this way: right leg - left leg, stomach, right arm - left arm, chest, shoulders, neck, face, head. Feel your completely relaxed body, breathe deeply and calmly. Repeat tension-relaxation again.

Breathing techniques

If you are interested in how to get out of stress on your own, start with the use of breathing techniques. Proper breathing in a traumatic situation can even relieve stress or reduce its severity.

Breathing that can calm the mind is diaphragmatic (belly):

• you take a deep breath, and, placing your hand on your stomach, feel how it rises (the stomach inflates);
• exhalation is long, approximately equal to inhalation, the stomach at this time tends to “stick” to the spine.

Don't rush, watch the rhythm and frequency of your breathing, don't let yourself breathe too often, but don't panic when it seems like you're running out of air. Try not to pause between inhalation and exhalation. After a few minutes, do something else that requires concentration.

Visualization method

It means the following. Draw or write on a piece of paper about what is bothering you, then burn the piece of paper, imagining how both the problem and the negativity associated with it leave you with the smoke. While the leaf is burning, force yourself to imagine pleasant images, you can hum a cheerful song.

Method of shouting into space

By throwing out accumulated negativity in the form of a scream, you can supplement your vocalization with physical manipulation. So, you can hit a punching bag or a pillow, you can hit dishes, throw things or throw darts (not at living beings). In Japanese offices, for such release, there are special felt-lined rooms where employees can engage in such short-term destructive activities. In this way, local psychologists believe, he can relieve stress and continue to work productively, instead of performing his duties more and more carelessly, and then completely going on sick leave with a heart disease or neurosis.

Yoga exercises

The following yogic poses (asanas) help relieve stress:

Hirudotherapy

This is the scientific name for treatment with leeches, which is very reasonable for stress. Firstly, leeches bite the skin only at bioactive points, influencing those organs that “cooperate” with it (that is, the specialist chooses where to plant, and the leech itself searches for a specific location with an accuracy of a tenth of a millimeter). Secondly, leeches inject the substance hirudin under the skin, which thins the blood (less viscous blood “moves” more freely through the vessels and does not stagnate in the capillaries, but performs its function of nourishing the tissues). Thirdly, this worm injects other beneficial substances into the blood, which:

• reduce blood sugar levels;
• stimulate the production of “happiness hormones” - endorphins;
• reduce the level of cholesterol in the blood, which can, deposited on the walls of blood vessels, lead to a decrease in their diameter up to complete closure;
• activate the immune system.

Fourthly, taking a few milliliters of blood (one leech absorbs 5-10 ml of blood) in some way “unloads” the blood flow, removing “excess” blood. Fifthly, the effect of one session of hirudotherapy lasts 3 months.

Color stimulation

This is the name of a relatively new type of physiotherapeutic treatment, which involves exposing the body to light rays of the visible spectrum, which, due to different wavelengths, have different colors. The method is based on the fact that light is an irritant to the eye, which not only detects it, but sends signals to the brain. Moreover, depending on the wavelength, the signal goes to different parts of the brain and triggers slightly different biochemical reactions.

A program to combat stress and depression is selected individually by a color therapist based on the leading symptom:

• if you need to calm down (especially if your blood pressure has risen due to stress), blue is needed;
• if self-confidence has disappeared, and the world is seen in black tones, you need yellow;
• if one feels tired and does not want to work, the person should be shown green;
• when you need to increase your appetite, orange rays are added;
• if there is a tendency to spring-autumn depression, there should not be purple in the color scheme.

Not only the color itself that will be shown to a person after stress is important: the rhythm of the color signal, its shades, and the level of illumination of the field in which this or that color appears are also important.

Art therapy

Art therapy is treatment with art. This is a very good technique for relieving any, even traumatic, stress and its consequences. This is due to the wide possibilities of non-verbal self-expression, protective capabilities due to metaphorical images, a large number of materials and types of art. A person can transfer the experience of his stress to visual materials, because of which they will no longer cause such acute feelings in him, and after that he will be able to gain control over them. This task should be given by a specially trained specialist, who will first assess the stage at which the person is, and then, with the help of tasks that will gradually become more complex, return him to the desired inner harmony.

Art therapy involves:

1. switching attention from a traumatic situation to creativity. At the beginning of therapy, a person stops putting his problem at the forefront, gradually ceasing to “obsess” with it;
2. transferring one's experiences and sensations to external processes and objects. This helps the negative experience become detached from the individual. A person's mental energy becomes more controlled by his own consciousness and will not cause such emotions as before;
3. You can gradually “bring out” previously suppressed emotions from the subconscious and from the non-dominant hemisphere of the brain and experience them. This way a person will avoid chronic stress.

Art therapy is suitable for people of all ages and religions. It can be used both in acute and rehabilitation periods. It is carried out both in the form of individual, family or group classes.

There are many types of art therapy, let's look at them in more detail.

Isotherapy

This is a fine art treatment:

• painting;
• appliqué;
• modeling;
• painting;
• origami;
• creating a clay amulet;
• anti-stress coloring books.

Each of the types has its own subtypes and techniques, which are known to specialists involved in art therapy, and they should help a person choose the technique necessary for him.

So, painting can be done in the form:

• self-portrait;
• when you need to draw your emotional state using lines, strokes, and various shapes (a person moves a pen over the paper, creating chaotic lines until he feels better);
• “like a child” style: you need to draw with your non-working hand what interested you most or worried you in childhood;
• group drawing: when one person draws a doodle, and the other must find some image there, decorate and complement it;
• collage;
• meditative drawing. It is performed using the technique of either zentangles (patterns that are drawn in sections of a square), or zendoodles (the kind of patterns that fill anti-stress coloring books), or doodles (drawing arbitrary patterns).

Any isotherapy technique is performed according to the following plan:

1. Create silence outside and within yourself by stopping your internal dialogue.
2. Ask yourself an intimate question.
3. Create using the chosen material: crayons, pencils, paints, gouache.

Creativity performed to calm music or recording the sounds of nature has a good effect.

Music therapy

This is what music therapy is called. This can be listening to songs or music (receptive music therapy), as well as singing or playing a musical instrument on your own (active music therapy methods). There is also integrative music therapy, when one plays, draws, or dances to music.

Music has a triple effect on the body:

1. physical: when singing along, a person’s vocal cords vibrate, which is very useful;
2. mental: if you like the music, it contributes to the production of happiness hormones in the body;
3. associative: good memories are associated with certain music.

When stressed, it is recommended to listen to (perform) works by Chopin; if you are nervous, listen to the “Moonlight Sonata” or the 3rd movement of Beethoven’s 6th symphony, “Moonlight” by Debussy. In order for the treatment to truly help, the composition must be selected by a specialist.

Kinesitherapy

This includes dancing, physical therapy, as well as massage sessions and outdoor games - everything where movement is required.

Bibliotherapy

This is the name for book therapy through reading or writing your own essays or stories. There is even a separate type of bibliotherapy – fairy tale therapy.

Sand therapy

The main “healer” in this case is sand. You can simply pour it over, make sand animation, build sand sculptures, compositions or castles. You can use both natural sand and artificial sand, which has special properties - kinetic.

The following methods of sand therapy are distinguished:

• playing in a classic blue sandbox (blue has a calming effect);
• painting with colored sand;
• sand painting on backlit tables;
• dynamic drawing: combining colored sand and a white tray, when pouring sand produces different patterns;
• classes with kinetic sand - a special material based on starch and quartz sand, from which you can build various castles, figures, sculptures, while it does not stick to your hands and crumbles like dry sand.

Classes can be conducted individually, in pairs or with a group of people. You can draw with sand by pouring it from a pinch or from your fist. You can create a uniform background using your fingers, palm or tools.

Imagotherapy

This is a treatment with theatrical art, which involves either staging theatrical scenes or visiting theaters.

Phototherapy

This is conducting photo reports, photo sessions, photo collages or slides for patients.

Art synthesis therapy

This is a combination of several types of art therapy: for example, coloring and playing a musical instrument, creating and retouching photographs and reading books.

Animal therapy or animal therapy

The fact that animals can help people heal was first learned in the 18th century. Then it turned out that dogs could help people undergo treatment in a psychiatric clinic: the presence of such a pet reduced the need to fix the patient in a straitjacket, since the number of attacks and general aggressiveness in people decreased.

The term “pet therapy” (that is, treatment with pets) first appeared in 1969. It was introduced by child psychiatrist B. Levinson, who noticed that the presence of a dog in his office has a beneficial effect on young patients, regardless of their diagnosis. After further study, it turned out that dogs have special properties that allow them to “sniff out” the presence of cancer cells in a person. These same animals anticipate within 20 minutes that a person will develop an epileptic seizure or a sharp decrease in the blood sugar level of a diabetic patient. Later, scientists paid attention to special “talents” in treating people and other animals: horses, cats, dolphins and even aquarium fish. Then pet therapy became animal therapy - treatment with the help of animals, which do not necessarily have to be pets.

Positive aspects of animal therapy:

1. Eliminate feelings of loneliness.
2. Help in socializing the patient.
3. Strengthening the effect of treating complex conditions when stress is combined with any acute or chronic disease.

There are several types of animal therapy.

Canistherapy – treatment with dogs

In the treatment of stress, canistherapy is especially needed for people who find it difficult to establish emotional contact with other people, those who tend to experience their grief alone, without telling anyone about it. Dogs can improve a person’s psycho-emotional state, form positive social attitudes, and relieve emotional stress. Dog walking makes a person change his sedentary lifestyle and believe in himself (“The dog doesn’t care how much money you have or what you can do”).

For people prone to neuroses, friendly dog ​​breeds are well suited: poodles, Labradors, spaniels.

Dolphin therapy

Swimming and communicating with dolphins are indicated for psychological rehabilitation for those people who have suffered an acute reaction to stress when wars, extreme conditions, hurricanes, and earthquakes acted as stressors.

And if dogs treat with their own spontaneity, kindness and devotion, then dolphins also have in their arsenal the ultrasonic waves they emit, which change the bioelectrical activity of the brain. Thus, they have a relaxing effect on the central nervous system and establish connections between the brain and internal organs. When studying the electroencephalogram, it turned out that after communicating with the dolphin, the brain rhythm slowed down, alpha and theta rhythms appeared, and the work of both hemispheres was synchronized.

Dolphin therapy has contraindications. These are oncological diseases, epilepsy, infectious diseases.

Felinotherapy – treatment for cats

With its vibration, emitted when purring, when it caresses a person, a cat helps him calm down and relax. There is also an opinion that every human tissue emits vibration: with its help, substances are exchanged between blood and tissue fluid, this fluid and blood. When its own vibration weakens, the organ becomes ill. The cat has the ability to sense such places and, by sitting on them and starting to purr, replenishes the deficiency of this resource.

Hippotherapy – treatment with horses

During horse riding, the rider experiences about 110 impulses per minute: within a short period of time, he has to make several hundred movements in different planes. He needs to stay on the horse, which results in a lot of his muscles working. These muscles send a large number of impulses to the brain, which helps develop connections between neurons.

In addition, the horse's movements have a massaging effect, which leads to improved blood circulation. The muscular work that is performed during horse riding promotes the production of endorphins in the brain, and contact with the skin of the animal (hippotherapy is carried out not in the saddle: the person sits on a thin and soft blanket) improves overall well-being, reduces aggressiveness and nervousness.

Hippotherapy is contraindicated for:

• epilepsy;
• kidney diseases;
• osteoporosis, when there is increased fragility of bones and joints;
• increased blood clotting;
• allergies to horse fur.

Therapy with aquarium fish and birds

Scientists have concluded that watching fish promotes concentration, improves mood, and develops an aesthetic sense. In addition, the aquarium in the apartment plays the role of a humidifier, which is useful for the treatment and prevention of diseases of the lungs and bronchi.

It is equally useful to have a songbird at home: a canary or a goldfinch. They contribute to the development of observation, patience, and an ear for music. They are a good remedy for treating insomnia and neuroses.

Aromatherapy

It involves calming the nervous system by exposing certain aromas to the olfactory receptors. For this, essential oils are used, which can be used in aroma lamps or added to creams or oils for the face and/or body. A few drops of essential oils can be added to massage oils and massaged with them.

Oils used in stress therapy:

• lavender;
• lemon balm;
• sandalwood;
• rosewood;
• ylang-ylang;
• juniper;
• patchouli;
• jasmine;
• marjoram;
• neroli;
• vetivert.

You can make mixtures. For example, for depression you can use a mixture of black pepper and mint. For stress – a combination of mint, lavender, juniper, rose, neroli and basil. To get into a working mood, inhale the aromas of tangerine, lemon, and fir. And if everything stops making you happy, the smell of clary sage helps a lot.

You can use the following recipes:

1. Anti-stress bath. Add 2 drops of ylang-ylang and dill oil, 3 drops of lemon balm and 5 drops of lavender oil into warm bath water.
2. If it's hard to sleep. Take a warm bath before bed, adding 1 drop each of pine and ylang-ylang oils, 2 drops of cedarwood, 3 drops of lavender oil to the water.

Herbal treatment

Herbalists advise using the following recipes:

• Thyme infusion. 1 tsp herbs, pour 500 ml of boiling water, leave in a hermetically sealed container for half an hour. Take these 500 ml in 3-4 doses. You can take the infusion again only after 3-4 days.
• Borage (Borage). Brew 1 tsp. a glass of boiling water, leave for 30 minutes, take this amount throughout the day. Pregnant women and children should not drink this infusion.
• Take 1 tbsp. hop cones, peppermint leaves, add 2 tbsp. motherwort herb, 3 tbsp. valerian root. Mix the herbs, take 1 tbsp. mixture, pour 200 ml of boiling water, heat in a water bath for 15 minutes. Then you need to leave for 30 minutes, cool. Take 100 ml three times a day, 15 minutes before meals.
• Take 10 tbsp. peppermint leaves, 5 tbsp. hop cones and valerian root, 3 tbsp. oregano herbs. Mix the herbs, take 2 tablespoons, pour boiling water, wait half an hour before straining. Take 50 ml twice a day, 15 minutes before meals. Course – 10-15 days.

Before starting such treatment, consult your doctor. Use with caution if you are prone to allergies.

Api therapy

This is the name for treatment with beekeeping products. In the treatment of stress and depression it is recommended:

• Royal jelly: helps eliminate mild depression, apathy (lack of interest in what is happening), is effective in some forms of insomnia or constant mood swings;
• bee bread helps in eliminating anxiety and irritability;
• linden honey and honey, which contains a splash of orange honey, helps in eliminating the state of melancholy;
• A combination of mountain honey with essential oils of neroli, bergamot, and tangerine is also useful. These enriched bee products create increased performance, improved overall well-being and can even induce euphoria.

Trips

If you like to travel and your financial situation allows it, a very good method of relieving stress is to go on a trip. This could be a trip around the world or a visit to a specific country, the main thing is that the trip is comfortable and planned. Otherwise, the lack of knowledge about the country you are visiting may subject you to even greater challenges.

Drug treatment for stress

The diagnosis of stress is established by a psychiatrist or psychotherapist. These specialists should evaluate:

• severity of anxiety, anger, depression;
• the degree of depletion of subjective mental resources, which play a major role in ensuring overcoming difficulties;
• the nature of the electroencephalogram;
• the state of the autonomic nervous system, based on galvanic skin response and skin temperature;
• degree of increase in stress hormones in the blood: cortisol, ACTH.

If the doctor assesses that psychophysiological resources are depleted and/or anxiety, anger or depression are too strong, he will prescribe medications (in milder cases, one or a combination of the above stress management methods can be used).

The following types of drugs are used to treat stress:

Soothing herbal preparations

Medicines in this group are prescribed for increased excitability, insomnia, and nightmares.

• "Novo-Passit";
• "Sedaphyton";
• "Persen";
• valerian tincture or tablets;
• motherwort tincture;
• peony tincture.

These drugs improve the interaction between the autonomic nervous system (mainly its main organ - the hypothalamus, as well as the limbic system of the brain) and internal organs, normalize the activity of the cardiovascular system, improve sleep quality, and eliminate insomnia.

The first results can be seen after 2-3 weeks, but a lasting effect will occur only after 6-8 months of use.

Disadvantage of this therapy: daytime sleepiness.

Adaptogen drugs

These are general tonics for those people whose daily activities are associated with nervous or mental overload. They improve sleep, mood, and can increase performance by 1.5-2 times.

Adaptogens can be of both animal and plant origin. They have a dose-dependent effect:

1. In minimal doses they cause relaxation, reduce excitability, slow down catabolism and have an anabolic effect, so they can be used to increase body weight.
2. In medium doses they create a feeling of vivacity, a surge of strength, and emotional uplift. They also increase immune defense, which is why they can be used for “soft”, natural treatment of long-term, sluggish and chronic inflammatory pathologies.
3. If the dosage is exceeded, irritability, insomnia, and aggressiveness will appear, but they do not have a long-term or toxic effect on the body even in this case.

Adaptogens are especially indicated for older people: by increasing their energy, they help prolong youth. Until the age of 16, medications are used only as prescribed by a doctor, as they will accelerate puberty.

Adaptogens include:

• Leuzea extract;
• Eleutherococcus extract;
• ginseng extract;
• lemongrass seed extract;
• preparations based on Manchurian aralia root: “Saparal”, aralia tincture;
• "Pantocrine".

Drugs in this group are taken during daylight hours to avoid overstimulation at night. They are used with caution in hot weather, as they contribute to an increase in body temperature.

Magnesium preparations

Their use during stress is justified: in such conditions, the body experiences an increased need for magnesium, which dilates blood vessels, helps conduct impulses from the nerve to the desired organ, improves cardiac activity and has a sedative effect.

Magnesium preparations include: “Magne-B6” and its analogues “Magnelis B6 forte”, “Magne-express”, “Magnevit”.

Modern sleeping pills

They can be considered anti-stress, since, by influencing the structure of sleep, they enhance the anti-stress function of the period of night rest. They are especially indicated for acute insomnia, during the duration of the stress factor, when they can be used in a course of 2-3 weeks. They are not addictive and do not require increased dosage. Some of them (Doxylamine, Melaxen) help in the treatment of sleep apnea. "Melaxen" also, being an analogue of the hormone melatonin, produced in the pineal gland, restores normal sleep cycles, especially when changing time zones, making it soft, natural.

Modern sleeping pills include:

• "Ivadal";
• “Sonnat” and its analogues “Imovan”, “Sonovan”, “Normoson”;
• "Melaxen" and the analogue "Vita-melatonin";
• "Andante" and analogue "Selofen".

Antidepressants

These are drugs that are used if stress has caused depression, neurosis or a neurosis-like state. They affect the formation and movement of biologically active substances produced in the brain, such as norepinephrine, serotonin or dopamine. When taken according to indications, they reduce melancholy, anxiety, reluctance to do anything, increase appetite, and normalize the phase and duration of sleep.

To treat stress, Iprazide and Nialamid are used, while taking them, in order to avoid an increase in blood pressure to high levels, you should not consume cheeses, fermented milk and some other products. Amitriptyline, Incazan, Prozac, and Paxil are also prescribed.

Tranquilizers

These are medications whose main task is to eliminate anxiety and fear. They calm, reduce fluctuations in blood pressure, thereby having a positive effect on the heart. Their “competence” also includes an anticonvulsant effect, elimination of obsessive thoughts, hallucinatory disorders, but most of them cause drowsiness and can only be used in the evening.

In the treatment of stress, “moderate tranquilizers” are used: “Mebikar”, “Tranquilar”.

Biologically active additives

These products can be bought in pharmacies; they consist mainly of a combination of vitamins and some herbs:

A sweet apple will calm you down

Sweets calm and lift your spirits. However, in the fight against stress, you should not abuse sweets and chocolate. They would rather prefer a sweet apple. It is rich in fructose, as well as anti-stress vitamins.

Drink the right tea

If the day has been hard and stressful, in the evening, in order to fall asleep peacefully, you should drink a cup of tea with lemon balm or mint. It is also useful to brew St. John's wort or chamomile. The latter, by the way, not only calm you down, but also increase your resistance to stress.

Pull your fingers

This simple trick will help you cope with your nerves and even suppress your anger. Stretch each finger on both hands, and then shake your hands in a relaxed manner. This action is the opposite of clenching a fist and signals the brain to calm down.

Balance point

The thymus gland is located in the chest area. If it is gently stimulated, the body will begin to produce anti-stress hormones. To stimulate, clench your hands into fists and lightly tap your chest for one minute.

Breathe out the hustle and bustle

If you are very anxious, you may feel like you are short of breath. Sit comfortably in a chair, place your hand on your stomach and inhale deeply through your nose. Feel how your stomach fills and the air fills your body. Exhale slowly through your mouth. Repeat the exercise 10 times.

Tip 2: How to deal with stress using simple and effective methods

The life of a modern person is so full of various events that it is almost impossible to avoid a state of stress: nervous overstrain leads to the fact that any trifle can become a reason for stress - cold coffee, unfriendly colleagues, and even just bad weather. But it is important to understand that stress is an abnormal and dangerous condition that can be fraught with various mental disorders, and therefore needs to be dealt with. How to do this correctly?

It is absolutely normal for a person to sometimes feel sad or regretful about something. Quiet, bright sadness is even beneficial for the psyche, since it does not injure the nervous system, but on the contrary, it calms and allows you to recover. But when a person begins to revel in his despondency and plunge deeper into it, this is bad. If you feel that the period of sadness is dragging on, tell yourself “stop” and urgently find some active activity that can completely switch your thoughts.

Dream or think about something good. After all, the world is truly full of miracles, and they are not always across the seven seas - you can find your own miracle without leaving home. Listen to pleasant positive music, read a novel that has long been put aside, write a paper letter to a childhood friend. Or just go for a walk - nature’s beauty and emotional experiences are much better than a professional psychologist.

Drinks can also help cope with a bad mood: just don’t think under any circumstances that we are talking about alcohol. Alcohol does not cure stress, it only makes it worse. Organize a tea ceremony for yourself according to all the rules of this art, or brew a cup of strong Turkish coffee.

Active physical activity is the best remedy for stress. For greater efficiency, try to find a fundamentally new sport for yourself: instead of the usual jogging, go for a Thai boxing or twerking training session.

A positive attitude will drive away sadness without difficulty, and a special vision board will help you set your thoughts in the right direction. Take an ordinary board, or even a sheet of Whatman paper, and stick images of all your desires on it. One look at your visualized dreams and the stress will end - your thoughts will take a completely different direction.

Learn not to spread yourself thin and not waste your health and emotions on empty worries. Self-control and the ability to separate the empty from the essential are important life skills that will help you avoid falling into depression, as well as know yourself better.

Video on the topic