How to get rid of worries and stress?

2024 Author: James Gerald | [email protected]. Last modified: 2023-12-17 14:00

A modern person (adult and adolescent) is often worried about how to get rid of worries and stress if they have become an integral part of life. Such a condition not only depressing the psyche, but also can provoke a number of chronic diseases. Below are the correct tactics for dealing with feelings and stress.

The main signs of stress

As a rule, negative experiences at one point or another in life overtake each of us. Troubles at school, institute, at work, petty quarrels with relatives or neighbors, thwarted plans. All this is upsetting, but sooner or later, the mood still returns to normal. Under stress, a person is constantly depressed. The main signs of prolonged stress are:

• Sleep disturbance. Such as insomnia, disturbing dreams, difficulty falling asleep or waking up.
• A state of apathy and constant fatigue. Even trivial everyday tasks are difficult.
• Regular headaches, migraines.
• Lack of appetite, no desire to eat your favorite dish or treat.
• Hand tremors, regular sweating.
• Constant state of anxiety.
• Allergic rashes for no apparent reason (there was no change in the usual products, cosmetics, clothes, living conditions).
• Disorders of the digestive tract (frequent urge to defecate, diarrhea, soreness in the abdomen).
• Decreased sex drive and concentration.
• Mood swings, frequent tearfulness, irritability.

Weight problems are possible - weight gain or weight loss.

How to deal with stress and anxiety

There are a number of techniques that can help you get rid of stress and anxiety. And without drugs and the help of a psychotherapist.

Interesting! How to stop eating stress?

We understand ourselves

In order to permanently drive away a bad mood and feelings from yourself, you will have to honestly listen to yourself. Indeed, most often our depression and stress arise from the fact that we do not want to hear our feelings and emotions. Someone is ashamed of them, someone hides them because they consider them unacceptable, and someone is simply afraid of offending a colleague or loved one. Here, there is a violation of personal boundaries.

Example: A co-worker is constantly sipping your favorite coffee from your cup. He seems to be a clean man, seemingly sweet and friendly. But you are squeamish and do not accept such behavior. You cannot tell your colleague about this, because you are afraid of offending him. Discontent driven inward will sooner or later result in irritation and constant stress.

Another example: a loved one constantly slaps you on the buttocks in front of friends and loudly discusses your physical strengths or weaknesses. Due to the unwillingness to offend him or because you think that this is how everyone needs to endure, you experience regular discomfort. Don't talk about your dissatisfaction with your partner.

Conclusion: you need to be alone with yourself and honestly admit what exactly led you to this state. Then realize your true feeling - pain, resentment, irritation, bitterness, hatred, etc. Allow yourself to experience this feeling. We are all human and have a right to emotions.

The top of a breakthrough in the fight against depression will be a heart-to-heart conversation with the "offender". Be bold, even if the person is your boss. Perhaps your friend, partner or colleague simply does not admit that he offends you or does something wrong. Already at this stage, the problem can be resolved.

Relax

It is important to learn how to relax during periods of increased mental stress. These tactics work well:

• Deep slow breathing. Inhale for the count of 8 and exhale slowly. Continue until completely calm.
• Counting up to a hundred and back. This tactic allows you to shift attention from the problem to a more rational task.
• Massage. It helps to relieve muscle tightness, relaxes.
• Meditation. It is helpful to practice these activities to control your emotions.
• Connect a pleasant imagination. Try to imagine yourself in a cozy place with pleasant people to talk to.

Helpful Hint: Practice introducing your abuser as a toddler in a diaper and with a pacifier in his mouth. Anger and irritation will recede, which means that the experiences will become less intense, vivid. And it’s funny sometimes. And laughter is the best stress reliever.

Sports activities

Any physical activity at a regular level increases self-esteem and builds self-confidence. Even if you are taking the first steps in any of the active hobbies, you are already one step ahead and better than everyone else. Suitable for regular active activities:

• Jogging
• Walking on foot;
• Dancing;
• Fitness;
• Classes in the gym, etc.

It has been proven that any physical activity increases the level of endorphins in the blood. And they are hormones of happiness.

Lifestyle change

Change your lifestyle to relieve stress and stress in your relationship or work. It is worth giving up:

• Alcohol. Even small doses of it kill brain cells and provoke depression.
• Nicotine. A cigarette smoked during a stressful situation further constricts blood vessels. And this negatively affects the supply of oxygen to cells. As a result, the body suffers even more.
• Coffee and caffeinated drinks. They excite the nervous system, disrupt sleep, and are addictive.
• Fast food. Harmful food has a negative impact not only on the figure, but also on the psyche.

It is better to include in a new lifestyle:

• Healthy sleep for at least 6-8 hours. It is better to go to bed no later than 23:00.
• Proper nutrition. The diet should contain vegetables, fruits, dairy products, nuts, herbal teas. It is better to remove marinades from the menu, fatty, fried, smoked.
• Regular physical activity or walking before bed.
• Nice hobby. Think back to what you once loved and do it again. Or learn new skills.

And most importantly: love yourself endlessly. You are alone / alone. There is no other such unique person on earth.

Adjunctive therapy

In the fight against stress, vitamin supplements, homeopathic remedies and dietary supplements can be included in the diet.

From vitamins, the body needs everything from group B, vitamins C and E. From trace elements - magnesium, potassium, calcium. The amino acid L-tryptophan also reduces stress levels and improves sleep.

Advice: to find the optimal vitamin complex, consult your family doctor.

Additional recommendations

In order not to plunge into the abyss of stress, take the following steps:

• Plan your day clearly. This will help avoid rush jobs and panic over unfulfilled tasks.
• Easily part with toxic people. Anyone who violates your boundaries, whines, offends, pulls down, sucks energy. There are more than 5 billion people on earth. And among them there will definitely be those who will appreciate you for who you are. You don't have to endure discomfort for the sake of a dubious connection.
• Praise yourself for even tiny accomplishments. Did you run more than 100 meters, get a compliment, decide to talk with your partner? You are well done. You are smart!
• Treat yourself to healthy pleasures. Buy the desired cake, lipstick, dress. Let the last money be spent on it. Let them go and then they will come back to you.

Knowing how to get rid of worries and stress, you can live a fulfilling, healthy life.