How to live happily and stress-free. Healthy indifference. How to learn to live stress-free. Helpful relaxation techniques
→ Stress-free life
“The emotional state of a person affects the physical well-being of the body, causing illness, or vice versa - curing it. Desires, anger and fears so strongly influence our life that they literally determine the physical plane of the existence of a person.
A study published in the journal Circulation shows that emotional stress leads to long-term endothelial dysfunction. (Endothelium is a layer of cells lining the inner surfaces of blood and lymphatic vessels, cardiac cavities). And this leads to ischemia, cardiac arrhythmias and an increase in blood clots. But that's not all! Acute emotional stress leads to high blood pressure and heart rate.
It was found that the effect of one outburst of anger affects the endothelium for 72 hours! This is because of just one outburst of anger! For comparison: after smoking one cigarette, endothelial dysfunction lasts about 40 minutes.
But everyone around them says that smoking is harmful, and that it is extremely dangerous to be angry, swear and get angry! We somehow agreed that stress is an inevitable attribute of our daily life. So we live in a state of constant, so-called stress, because we get angry, swear and get angry, unfortunately, not once every three days, but much more often.
The more cases of anger, the more heart attacks. The more anxiety, the more often heart attacks, because our astral body instantly transfers the emotions that have arisen in it to the physical level. Today over 90% of illnesses are stress-related and psychosomatic in nature. "
From the book Tikhoplav V.Yu., Tikhoplav T.S.
PSYCHOTHERAPIST TIPS
Ten tips from Dr. Girish Patel, famous Indian educator and psychotherapist, author of many training courses and trainings. Dr. Patel, secretary of the Brahma Kumaris Medical Wing of the World Spiritual University (Mount Abu, India), lives and works in Bombay, lectures in many countries around the world. In May 2010, Dr. Patel held a meeting and training with medical students from Novgorod state university them. Yaroslav the Wise.
Dr. Patel says: “The 17th century is sometimes described as the century of faith. The eighteenth century was considered the age of reason; at that time the emphasis was on logic and rationalism. The 19th century can be described as the century of industrial, scientific and technological progress. What has become distinctive feature XX century? Someone will probably name Information Technology... But I would say that the 20th century is the age of stress. Now even young children say, "I'm stressed." And what will become typical in this century? Increasingly, the assertion is heard that the 21st century can become the century of panic. Forecasts say that by 2020, depression will become the second most common disease - after cardiovascular disease. This is why it is extremely important to understand some simple laws that will help you effectively deal with stressful situations and significantly improve the quality of life. "
TIP ONE
A cornerstone in stress management: A problem situation is not stress yet. The situation is lifeless; we breathe life into it with our attitude towards it. Not long ago, I spoke with a renowned Indian physician who is now successfully working in the United States. He said the characteristic thing: “I became a good doctor because my parents were poor. If they were rich, I would not be interested in studying, but in completely different things. " The moral is this: it is not what you have or what happens to you that matters. What matters is what you do with it.
The situation can be perceived negatively, as a threat, but it can also be perceived positively as a challenge or an opportunity. Let's say you have an exam. Or work with a difficult patient awaits you. Think like this: “For me, this is an opportunity to realize my potential, to show my strengths, learn new things. " A visual reminder symbol will be a good practical help. It can be a drawing, a quatrain, a short and capacious motto. Let them be in front of your eyes as often as possible - on the wall in your room, under the glass of your desktop.
SECOND TIP
We tend to complain about your difficulties. We complain a lot and do little. We believe that very little is under our control. If you want to effectively cope with stress and develop even in the most difficult circumstances, learn to see the things that are still in your power. For me very a shining example this is Professor Stephen Hawking *, a theoretical physicist from the University of Cambridge.
For many years he has been suffering from an illness that has left his entire body paralyzed. And while he continues to work on what is in his power. Fortunately, his brain is not affected by the disease, and the fingers on his right hand move. And he, practically immobilized, is actively working, exploring black holes and other secrets of the Universe, without leaving his office. Today he is world famous. What is the reason for its success? He did not complain about illness or fate. He asked himself the question: “What is in my hands now?” And made the most of his opportunities. So, even in the most difficult situations do not be discouraged, but ask yourself the same question: "What is in my hands now?"
* A small digression that does not in any way detract from Dr. Patel's excellent advice.
“The miserable remnant of a once cheerful person, chained to an electric wheelchair, unable to pronounce the simplest word and therefore forced to communicate with people through a computer and a speech synthesizer, is Hawking. A brilliant mind and world-renowned researcher who strictly observes the work schedule, lectures around the world and maintains extensive correspondence, a loving spouse and millionaire is also Hawking.
Over thirty years ago, Hawking, then about 27 years old, was diagnosed with: multiple sclerosis(the same illness that N. Ostrovsky had). According to the doctors, he had two or three years to live, no more. However, he showed a colossal will to live in the physical world, did not want to get rid of his sick, dilapidated physical body and turn into "Professor Dowell's head" or go to Subtle World where we will never be late anyway. In 1979, after graduating with honors from Oxford University, Hawking took the post of Lucas Professor of Mathematics at Cambridge, the first to be the great Sir Newton in 1663.
“My greatest achievement is that I am still alive,” Hawking, the Nobel laureate who is rightfully considered a modern genius, began one of his last lectures on the origin of the universe. It took place in one of the Chicago theaters and attracted several thousand listeners.
Where does this person get the tremendous strength to withstand all the misfortunes that have tormented his physical body for several decades? It turns out that a person comes to the aid of his third hypostasis - "Extra-I", his Spirit!
They say: "In healthy body healthy Spirit! " But Hawking has a healthy Spirit in a sick and helpless physical body. But this body ensures his stay on Earth. And a person is not defeated until his "Spirit is broken", until he himself admits his defeat.
It is worth noting that Stephen Hawking is an "ardent" supporter of the creation of "human-machine systems", the design of more advanced individuals on the basis of genetic engineering, transplantation, enhancing their physical and intellectual abilities by implanting microchips. Apparently it would be easier for him if people were physically something like himself.
The famous Soviet geneticist V Efroimson warned that more than 1.5 million years human evolution all the "superfluous" has already been removed. He wrote: "It is naive to think that someone with a pipette, a screwdriver and a microcircuit will replace some block in a living organism, pull something out, and insert something, and, radically changing the situation, will solve the problems of our time."
* Tikhoplav V.Yu., Tikhoplav T.S.
TIP THIRD
If today you do not find a place for yourself due to the upcoming exam in ten days, if today you are tormented by insomnia, it is easy to understand that this will negatively affect the quality of preparation and assessment. As a rule, we live either in the past or in the future. For example, we feel guilty about our past mistakes or anxious about the future. But yesterday, as well as tomorrow, is not in our power. Focus on the present. Treat it like a gift. Be grateful for the present moment - you don't have any stress in the present.
TIP FOUR
Our system of views and beliefs is important. All of you are doctors or future doctors. If you consider that you have acquired a noble profession, that you have received the opportunity to help people, and not just make money, work will be a joy to you. If you perceive your work solely as a means of earning money, you may have problems, because sometimes doctors have to work hard, day and night, at any time of the day. At the same time, material reward is far from always adequate. If you are convinced that your most important asset is the blessings of your patients, you will never be disappointed or stressed.
FIFTH TIP
Stress management requires you to be able to work with your thoughts and emotions. Keeping a four-column table is very helpful in this regard. In the first column, list the difficult situations you encountered during the day. In the second, describe the feelings you have in these situations, for example, you are upset or angry, or nervous, or tired. In the third column, write down the thought that triggered these unpleasant emotions in you. And in the fourth - the thought that, from your point of view, would be correct in this situation. Already at the very moment when you write it down, you will feel that something is changing. And decide for yourself: "In the future, faced with a similar situation, I will think this way." Just six to eight weeks of this kind of work on yourself will give amazing results.
SIXTH TIP
In our life we have certain goals and certain problems that hinder the achievement of these goals. Perhaps your goal is to graduate from a university with honors and become the best doctor in Veliky Novgorod. But there are also problems, for example, difficult training program, lack of time, family situation or something else. If you focus on problems, then the problems press on the target, as a result of which the target "shrinks", and the problems, on the contrary, increase. The opposite should happen: with determination, focus on the goal. Tell yourself: "I will make my dream come true by all means!" If you focus on the goal with determination, a miracle will happen: you will find that your goal begins to ... squeeze out, crowd out problems.
The simplest and most illustrative example: on the eve of the exam, you are so absorbed in your goal (to pass it successfully) that problems in the form of laziness, desire to sleep, computer games etc., retreat; not a trace remains of them, although a month ago they seemed insurmountable. Take any goals in life as seriously as you take the exam on the day before it.
ADVICE SEVEN
Remember: when one door closes for you, somewhere else, another is bound to open. We need to stand and look at the locked door. Find the one that opened at the same time, and you will open new horizons for yourself. Closing the door - does it hurt? Probably. But when we impartially assess our past, we see that if we have learned something valuable in our life, then - in the overwhelming majority of cases - we have learned precisely through pain. None of us learned anything from enjoyment. Let's say someone criticizes you and you get upset. Change your approach, tell yourself: "I will learn from this criticism." Thousands and millions of people around the world turn to psychologists and psychotherapists because they want to identify their weaknesses. The therapist will ask them hundreds of questions, and then he will say: "You have such and such a weakness, you need to get rid of it in this way." And very often for this one phrase of a specialist you have to lay out a tidy sum. But your critics do exactly the same thing for you: they conscientiously bring out your weaknesses, your shortcomings. Nor do they charge any fees for their services! Be grateful to them - and develop.
ADVICE EIGHT
Our words, the language with which we formulate our thoughts, are very important. Compare the two phrases. First: "I have failed four times." Second: "I'm a failure." Same? Not at all! Even if you have failed four times, you are not yet a failure. For the fifth time, you can succeed. But once you think, "I'm a failure," and that's really the end.
ADVICE NINE
Please be patient. No wonder they say: if God hesitates, this does not mean that He refuses you.
TIP TEN
Try to find time every day to be alone with yourself. When you are in silence, you get the opportunity to dive deep into yourself, and after all, your real resources are right there, your real strength is there. You have something permanent, eternal inside you, whether we call this “something” vital energy, soul, consciousness or something else. And one more thing: in silence we hear God. Why is it so important? If we just learned how to cope with stress, of course, this is good, but this is not enough. After all, this only means that from a stressful state we have come to a neutral state. But we want not just a neutral, but a positive state!
What is the purpose of the health care system? This goal is to ensure that people are not only not sick, but healthy. And the absence of disease is not yet health. Likewise, the absence of stress is not yet life. Life is joy, it is love, it is pleasure. And in order to feel the fullness of life, we absolutely need to move away from the ordinary, everyday consciousness from time to time. Just as it is natural for water to be cool, so it is natural for the soul to be in peace, love, and mercy. Feeling your real “I” in silence, you immediately touch these wonderful qualities of the soul. And then they will help you all day.
You ask me if it is necessary to turn to God in this case. Basically, sometimes it's enough independent work above yourself or, for example, communicating with a person who understands you. But if you believe in God, this is an additional plus for you. When we are young, we tend to think that everything is in our hands, under our control. As we gain life experience, we increasingly understand the limits of our capabilities. One surgeon said, "I just dress the wounds and God heals." Many modern doctors, very professional and experienced, put similar words on their business cards. I think this is not accidental.
It is possible, but it will be life-threatening. There are several birth defects in the body when it does not produce stress hormones (adrenaline and) - and this is a problem. Such people in a critical situation find themselves in a state of shock - they literally cannot move, since their pressure drops, blood circulation slows down - and, as a result, complete helplessness sets in. In this case, the protective mechanism that nature has built into us in case of danger to life does not work.
In the 30s of the XX century, Harvard physiologist Walter Cannon discovered the body's response to and called it “run or fight”.
“Run or fight”: a common stress response for humans and zebras
At the physiological level, humans and animals react to danger in the same way. The essence of the process that takes place in the body is to give maximum energy to the muscles. The muscles have to do crazy work to save the head.
To do this, they need energy right now, and a powerful mobilization of energy in the form of glucose comes from all stores - from fat cells, from the liver - to muscles. Glucose must be delivered as quickly as possible. The delivery system - the circulatory system - is activated, and, consequently, the heart rate increases and the pressure rises.
At the same time, the brain releases morphine-like hormones that block pain receptors. Therefore, often in a critical situation, we do not feel pain.
And this is a very wise answer that helps keep the life of the person and the zebra in danger.
The body is activated by turning on the gas pedal. In this case, we can congratulate ourselves - the self-preservation system worked.
How are we different from a zebra?
For this you need:
1. Sit down comfortably.
2. Close your eyes and feel the body. Relax all muscles, mentally lifting from the muscles of the feet to the muscles of the face. Remember and maintain this feeling of relaxation in the body.
3. Be aware of breathing. Inhale and exhale and on exhalation pronounce some word, for example “one”. Inhale-exhale-one, inhale-exhale-one, and so on.
4. Continue for 5-10-20 minutes. Then sit quietly for a while, first with closed, and then with open eyes.
5. Do not worry about whether you have achieved complete relaxation or not, just let go of any thoughts that come to mind.
Do this exercise once or twice a day, but be sure to at least 2 hours after eating, as the digestive process interferes with the onset of relaxation.
Herbert Berson compares the relaxation response to brushing your teeth. We know brushing our teeth is good, even if we don't feel how it works.
It's important to remember that learning the right answer takes time and the willingness to take care of yourself. Our wise body has a gas and brake pedal, and by pressing them correctly, we help it a lot. We let go of fears, worries, become more relaxed, and as a result, we better cope with the load of information, fears of changes and deadlines, and let pleasure in life.
Editorial opinion may not reflect the views of the author.
In case of health problems, do not self-medicate, consult your doctor.
Do you like our lyrics? Join us on social networks to keep abreast of all the latest and greatest!
For the last month I have worked ten times more than usual. During this time, I managed to get nervous, knock down the sleep mode and proper nutrition... Well, at least I love my job. But for what I am grateful to this stressful period, it is for the fact that I especially fully felt how strongly a healthy lifestyle affects my well-being. That is, it is clear that I knew about it, but now I felt it myself.
I used to understand that I need to eat right, wake up early, do more yoga, blah-blah-blah. But if I was not in a cheerful mood, then not a single argument of reason could drag me onto the rug or refuse candy. All these rules seemed to be some kind of obligation, a stupid duty, and I did everything the other way around to their evil, arranging a feast of destructive behavior. Unpleasant consequences, of course, there were, but I didn't really notice them, because I lived a relatively measured life and against its background all the roughness was smoothed out.
But when you find yourself in extreme conditions, when every minute counts, when you have to be full of strength and energy to work hard and efficiently, this is where every harmful prank of yours immediately makes itself felt. Everything turned out to be interconnected! Late awakening, lack of physical activity, skipping breakfast, going to bed late provoke overeating, apathy, insomnia, bad mood, psychological exhaustion - conditions in which it is impossible to work or live. By the end of the day, you feel completely overwhelmed and realize that this cannot go on any longer.
And I would give up all this work and send deadlines to hell, but you understand that you can't. And the only solution to the problem is to somehow change your lifestyle and reconsider your attitude towards stressful tasks. And lo and behold! It turns out that commonplace commonplace truths healthy way life is the only thing that can save your sore brain and help meet deadlines!
So, what actions will help minimize stress, quickly replenish energy, and remain effective. And beautiful, which is important (because skin and hair react to life's difficulties in the first place).
- Diet. No matter how tired I am, I'm not going to cheer myself up with pastries and coffee anymore, because I know that in an hour it will respond with a breakdown, and in a day - with another need for something sweet, harmful and high in calories. It's definitely not worth it. I just remove this option. If I want to support myself with food, then I choose nuts, honey, fruits as a snack. I make porridge for breakfast, even if I don't really want it - it will help me feel full (when I skipped breakfast or replaced it with my favorite sweet - dates with coffee, I immediately noticed that I eat three times more during the day, and not I always gorge myself). I have a warm soup for lunch and a lot of beans for dinner. I eat a lot of buckwheat - a magic groats!
- Water. Another commonplace that rolls your eyes. I always knew about the need to drink water, but somehow I did not take this commandment seriously. But when my appearance began to reflect the stress that I was experiencing, then I realized that I look much fresher, and I feel better when I drink regularly. As a result, I practically gave up tea and coffee, because the cherished 8 glasses would otherwise not fit. I drink water boiled and cooled, 30 minutes before a meal and not earlier than an hour after a meal. This makes you want to eat less.
- Yoga. Asanas are a serious physical activity, and loading yourself at a time when you are already loaded to the limit seems illogical. Still, now I understand that yoga is not a load, but a reboot: after pranayamas, postures, especially Shavasana, you feel some kind of rebirth and a willingness to take on tasks with renewed vigor.
- Face skin and hair care. Again: no matter how tired I am, my skin and hair need care. Removing makeup, steam baths, scrubs, masks for face and hair, regular cleansing - I do all this even when I am very tired and do not want anything at all. It takes discipline but is worth the effort in the end.
- Dream. Last but not least, waking up and going to sleep at the same time. Of course, in theory it all sounds very nice, but in practice - during times of stress it is quite difficult to relax and fall asleep, you want to watch the series instead of going to bed. Therefore, before going to bed, I do several that help me to calm down and fall asleep easier: aromatherapy, self-massage, walking, reading a book ... Do what relaxes you.
Whether we like it or not, our lives are often filled with tension and stress. We try to fight this and each look for his own ways to relax, relieve stress and tension. Are you familiar with the inner state of anxiety and anxiety "for no reason or no reason"? That is, from scratch.
When everything seems to be going its own way, do you cope with a lot of all sorts of questions and problems, and feelings indicate that something remains unresolved? Is there something that needs to be done and resolved urgently? And you, for the hundredth time, again go over all your affairs in your head in search of a "weak spot".
Feelings of emptiness and frustration
I had a consultation with a man who had a built business behind him, a wonderful family, and many travels and achievements of various levels ...
But inside, with all this, he was completely devastated, as if everything had burned out, nothing in his life pleased him: so many opportunities and no internal forces and desires for their realization! Half my life was still ahead, but how to live if there is a "desert" inside ...
This state of frustration and depression occurs when we upset the balance of internal forces given to us by nature. We have been given tremendous strength to realize our plans and dreams. But it is our responsibility to fill ourselves with energy from within, giving ourselves rest, time to recover from strenuous work.
It is important to distance ourselves sometimes from everything external, plunging into our inner space, where we can be alone with ourselves, free, relaxed and open to new fresh ideas.
Nobody has ever raised us in this way: to be able to take care of ourselves, to fill ourselves new energy, relieve stress ... We were brought up to be strong so that we could cope with any difficulties in life and pass any trials. "Life is a fight!" - a slogan that still rules many, many people.
Why is it so easy to identify a Russian person abroad ...
How easy it is to identify a Russian person abroad by a tense face and behavior. My husband and I were on vacation in Prague, and those who needed to figure out us without much difficulty: the controllers in the metro, knowing that foreigners (Russians) often get lost in new conditions and confuse something with tickets and the route.
Our tickets on public transport were checked several times and once fined a decent amount, which we were greatly offended! It is impossible to come to an agreement in Russian!
The ability to relax in Russian is just a parable in tongues! We sailed on a beautiful cruise ship, where there was a group of 25 Russians for 1800 passengers.
And five Russian businessmen during two most beautiful weeks (and we visited 7 capitals of Europe), drank vodka every day and, screaming, rushed into all the pools of the liner (there were 4 or 5 of them) in turn. So they relieved stress. At the end of the trip, they said: "Well, now you can get down to business again!"
Of course, everyone chooses their own ways of relaxation, but it's great if this still happens with respect for oneself and respect for other people. We are learning this, and now all the possibilities are open to it !!
The lack of respect, which was still very recent in our country, is now decreasing and melting before our eyes! A person always unmistakably chooses the right and best option for himself if he starts to listen to himself at least a little and rely on his criterion "what do I like?"
A source of calm and joy
Whatever happens in your life, whatever dangerous situations you have experienced, whatever difficulties you have encountered, your internal source prosperity and happiness is always open !! No one will ever cover it except yourself. He is open to everyone at any moment of his life!
They said that even in concentration camps there were always people who glowed with love and compassion, helped others and treated everything that was happening around with deep inner peace.
They knew that their source of life and well-being was within them, and this is invariable! It was in him that they drew the strength to live on, not just live, but take care of others as well - as much as it was possible then.
How to fill with energy and tranquility?
We can do this and live in a deep sense of inner well-being every day. Even sometimes turning off the path, returning there, simply realizing your desire for happiness, peace and joy. For example, meditating every day for 15-20 minutes, we are filled with energy and tranquility for a long period.
Meditation is a way to live consciously: to see your problems and see the ways to solve them, see your values and follow them, give yourself the opportunity to show respect for your inner Personality !! Take care of yourself and grow constantly!
Someone generally makes this the meaning of their life - meditation. He teaches this to others and is constantly improving himself in this. And for me it is a way of caring and respect for myself and my life, an opportunity to be filled with inner energy and confidence. This is also how to exercise in the morning. Exercise is taking care of the body, meditation is taking care of your state of mind.
Both lead you to understanding yourself in life and to awareness. It is such simple things that can lead a person to such global issues as Purpose in life and the search for his place in the world.
It is these simple things that give the feeling of confidence that only you are in control of your life. Make it a rule to take the time to do it! This is the formation of good habits that can easily and simply improve the life of everyone in a matter of weeks!
Excessive stress and stress are already ready to leave your life, if you want it! Change your old habits of "driving" yourself, exhausting and bringing to stress, not giving yourself the opportunity to rest and take a break.
Develop new habits to take care of yourself: your body and soul. Get to know yourself better: "What do you really want in life?" And just start doing it!
Irina Udilova
then it becomes clear why a person's reaction to unexpected events, arising difficulties are associated with the development of a variety of diseases - neurotic, cardiovascular, oncological, gastrointestinal, immunodeficiency, etc.
The disease appears, but rather, it manifests itself, as if "suddenly".
A special state of the human body that occurs in response to a strong external stimulus is called “ stress". This term is also used to refer to the stimulus itself - physical
(cold, heat, high or low atmospheric pressure, ionizing radiation), chemical
(toxic and irritating substances), biological
(increased muscle work, infection with microbes and viruses, trauma, burns), mental
(strong positive and negative emotions), as well as their combinations. Therefore, it is so important to understand stress as the cause of many diseases that come without an invitation and before calling a doctor.
Stress- nonspecific reaction of the body to the action of extreme factors, any difficult or threatening situation. Under stress, the body produces the hormone adrenaline, the main function of which is to make the body survive.
Stress is a normal part of human life and is necessary in certain amounts. If in our life there were no stressful situations, elements of competition, risk, desire to work at the limit of possibilities - life would be much more boring. Sometimes stress serves as a kind of challenge or motivation, which is necessary to feel the fullness of emotions, even if it comes about survival. If the totality of these challenges and complex tasks becomes very large, then the person's ability to cope with these tasks is gradually lost.
There are moments in every person's life when he experiences stress or anxiety (a state of mind and body associated with anxiety, tension and nervousness). Basically, the state of anxiety helps a person to cope with external dangers by forcing the brain to work intensively and putting the body in a state of readiness for action.
When anxiety and begin to suppress a person and affect him daily life, so-called anxiety disorders can occur. Anxiety disorders, including anxiety, fear of losing a job, specific fears, post-traumatic stress disorder, and general state anxiety usually begins to appear after the age of 15-20 years. Anxiety disorders are regarded as chronic diseases that can progress without treatment.
Causes of stress
- Equip your apartment wisely(short paths). "Neutralize" the sources of danger.
- Dress comfortably. Choose clothes that will create the optimal microclimate for your body.
The creator of the theory of stress, Hans Selye, argued: "Stress is life." So is it necessary to fight him?
As long as we are alive, we will rejoice and be sad. Of course, you need to be able to relax, soften the tension. However, if it disappears altogether, then life will end.
