ABOUT STRESS
малышка golden girlThe following methods will help you stop your stress immediately and in the moment:
1) Count to 10 before speaking or reacting to a stressful situation.
2) Take a few slow and deep breaths until you feel your body relax a little.
3) Take a short walk, even if it is the distance from your desk to the bathroom. These steps lead to a pause in your tensions and give you a chance to think.
4) Find a method of meditation or prayer that does not require a lot of time to help you with your vision.
5) If your situation is not urgent, sleep and react to the stressful situation tomorrow morning. This is especially useful for stressful emails and social media engagements.
6) Get away from the stressful situation for a while and come back to make decisions and react after the situation calms down.
7) Break big problems into smaller parts. Instead of trying to fix everything at once, take it one step at a time.
8) Listen to relaxing music, nature sounds, or inspirational podcasts
9) Hang out with people you love, connect with pets, or help others, especially those in need, to get a good feeling from them.
10) Exercise or increase your physical activity, exercise is a great antidote to stress.
When stress makes you feel bad, spend even 10-15 minutes doing activities that make you feel good.
Some of these useful activities to control stress are given below:
- Engage in artistic activities such as drawing, coloring, painting or playing an instrument.
- Look through photo albums or review your diary to focus on good memories.
- Make a date with a friend and drink coffee or eat together.
- Engage in hobbies such as sewing, knitting or jewelry making.
- Listen to music or watch an inspiring show.
- Play with children or pets
- Take a walk in nature.
- Take a warm shower
- Do meditation or yoga.
- Ride a bike.
- Read a short story or magazine.
- Spend your time gardening and maintaining plants or renovating and decorating your home.
Stress and anxiety are one of the most common mental disorders around the world and it affects us from time to time. Sometimes we are asked why we are stressed for no reason or we expect an unpleasant event. Anxiety and stress are more unpleasant when we don't know the reason for it and it suddenly appears frightening. Although such a feeling may be more or less seen in many people. In some people who suffer from anxiety disorder or suffer from panic (sudden panic attack), it becomes chronic and turns the sweetness of life into bitterness.
What is the cause of sudden anxiety and stress without reason?
The most important ones include genetic background, stressful environment, past fears, brain chemistry, events and environmental factors. Stress and panic have a flavor that is activated by a certain stimulus. This stimulus may be a situation, a person, a mental image, a news and other factors
Many people are not aware of their triggers and end up concluding that their stress is occurring for no reason. The human body has a war-fighting system that activates the sympathetic system in the brain whenever it encounters a dangerous and threatening factor. In people with panic and anxiety disorders, stimuli such as speaking in public or attending a ceremony, which may seem normal to many people, activate sympathetic nerves and ignite symptoms related to fear, stress and anxiety. .
How do I know if my anxiety needs treatment?
Whenever any mental disorder such as anxiety, stress and panic reaches the point where it stops you from doing some daily tasks or creates a disturbance in the quality and enjoyment of your life, you should look for a solution and treatment.
Under what conditions are anxiety and stress considered a real disorder?
Although the exact diagnosis of the disease is the responsibility of the doctor, the symptoms that may help you seek treatment are as follows:
. At the same time, you are worried about many issues and from time to time you go from one problem to another
. Anxiety has lasted for more than 6 months
. Feeling unable to control the fear so that you completely succumb to it
. A lot of restlessness and irritability
. Excessive fatigue and listlessness
. It becomes difficult to concentrate and clear the mind from mental preoccupations
. Muscle cramps and general body aches
. Sleep disorders such as falling asleep late or poor sleep quality
If you see these symptoms in yourself, don't hesitate to seek treatment and don't let yourself feel embarrassed and afraid.
Acute unexplained stress
This type of stress is very common and it occurs about issues that are currently going on or about an event in the near future. For example, a student may feel stressed as the thesis defense date approaches, but after the defense session is over, his stress will be relieved and he will return to his normal state.
Acute stress usually occurs in new problems and there is an obvious solution to end them. This type of stress usually does not have many physical and mental side effects because the body has the necessary preparation to face such stress. Of course, depending on the intensity of stress, short-term side effects such as headache and upset stomach and intestines may be seen.
GOLD, [27/09/2023 06:39 ق.ظ]
Chronic unexplained stress
This type of stress is long-term and has more physical and mental effects. Financial problems, family disputes and stressful work environment are examples of chronic stress. In such a situation, a person does not see a clear and clear solution to resolve the issues available. In this unhealthy process, the level of blood anxiety hormones such as cortisol increases in the long term and has the following consequences:
. Cardiovascular disease
. Respiratory disorders
. sleep disorders
. Decreased power of the immune system
. Negative effect on fertility
. Type 2 diabetes
. Increased blood pressure
As this condition becomes chronic and the person gets used to anxiety, undesirable characteristics such as frustration and despair are institutionalized in his personality. Such a process, if it is not treated or if the person does not show a desire to treat it, leads to serious consequences such as committing criminal acts, occurrence of heart diseases and suicide attempts.
anxiety disorder
In this mental disorder, a person shows irrational and delusional reactions in certain situations, and symptoms such as heart palpitations and excessive sweating appear. In a person suffering from this disorder, negative thoughts and fear always roam in the background of his mind
Anxiety disorder itself is divided into four categories according to its symptoms:
. Generalized Anxiety Disorder (GAD)
. panic
. phobia
. Separation anxiety disorder
One of the cases in which a person gets stressed for no reason and without a specific stimulus is related to generalized anxiety disorder. In this situation, a person feels anxiety and chaos in most days of the week about various issues such as work issues, relationships, or his health and those around him. Symptoms of this type of disorder include difficulty concentrating and sleep disturbances. This disorder has a high prevalence and some sources have declared its prevalence to be 30% of the population. This mental problem usually appears in adolescence and early adulthood.
The type of symptoms depends on the type of anxiety disorder, but its general symptoms include the following:
. Cold and sweaty hands
. dry mouth
. heart beat
. nausea
. Numbness or tingling in hands and feet
. muscle cramp
. Shortness of breath
Mental symptoms include the following:
. Feeling of intense fear
. Nightmares
. Repeated association of past bitter events
. Uncontrollable and negative thoughts
Behavioral symptoms include the following:
. Inability to keep calm
. Obsessive behaviors such as repeated hand washing
. Difficulty sleeping
What are the non-drug treatments for unreasonable stress and anxiety?
cognitive behavioral therapy
It is considered to be the most common and widely used treatment method for all types of stress and anxiety. In this treatment method, thoughts and behavior that are troublesome are identified and then replaced with appropriate patterns.
Exposure therapy
In this method, the deep fears that lie behind the anxiety disorder are identified and the person faces the fear in a safe environment with the help of his doctor. In this method, by using a conversation about fear or performing a real scenario, the patient learns how to overcome fear.
psychoanalysis
This therapeutic approach is one of the techniques of psychologists to understand the root of the problem of anxiety. By examining past events and incidents, the psychoanalyst looks for an abnormality and conflict in the subconscious mind in order to bring the faulty thought and imagination to the surface and cure it.
GOLD, [27/09/2023 06:46 ق.ظ]
There are several ways of living that can help us to control or prevent feeling overwhelmed by stress.
Yoga, music, exercise and nutrition
Yoga and listening to music: can help destroy or prevent stress.
Exercise: Studies have shown that exercise can improve a person's mental and physical condition.
Reducing the consumption of alcohol, drugs and caffeine: these substances not only do not help prevent stress, but can make it worse. Consumption of these substances should be removed or reduced.
Nutrition: A healthy and balanced diet that includes plenty of fruits and vegetables helps maintain the immune system in times of stress. A poor diet will lead to health and additional stress.
Planning in work
Prioritize: Take time to organize your to-do list and find your most important tasks, and then focus on what needs to be done.
Time: Focus only on yourself each day and use your time to organize your life, relax, and pursue your interests.
Breathing and relaxation: Meditation, massage, and yoga can help. Breathing and relaxation techniques can slow down the system and help you relax. Breathing is also an important part of mind meditation.
Talking: Talking to family, friends, coworkers, and your boss about your thoughts and concerns can help you "let off steam." It may take you to realize that you are not alone and even help them find solutions that you have not thought of.
Recognizing the symptoms: A person can be concerned about a problem that causes stress but has little to no effect on their body.
Paying attention to the symptoms is the first step to taking action. People who experience anxiety due to working long hours may need to "step back" and take time to review their work or talk to their supervisor about reducing their responsibilities.
Find yourself: Most people have something that helps them relax, such as:
. reading a book
. going to walk
. Listen to music
. Or spending time with a friend or pet.
. Joining a choir or club helps some people.
Even if there is no feeling of tension at the moment, the group can prevent some of the tension and give him support and practical help in difficult times.
And finally, if you could not get relief from anxiety and stress with some of the methods presented, it is better to discuss the issue with a doctor so that it does not cause pain and disruption in your life.