Methods for increasing stress resistance. How to increase stress resistance: useful advice from psychologists and doctors Techniques for increasing stress resistance

The modern world keeps a person in constant tension. This leads to an increase in negative emotions and prolonged stress. In order to keep your psychological state at a high level, it is extremely important to know how to develop stress tolerance and resist negative influences.

Resilience is essential in the workplace

The concept of stress resistance and its functions

Negative emotions can be experienced by a person of any status and rank. The only difference is the reason for their appearance and their number. To get rid of the emotions themselves and their influence, people are not able to change the attitude of the person himself to such emotions, the task is quite feasible. This change is called the body's resistance to stress.

Before you start looking for how to increase stress resistance, you should understand what functions it performs. To date, psychologists have identified two main tasks that stress resistance performs, namely:

• Protecting the body from the negative effects of stress.
• The ability to easily exist in any area of ​​life.

Quite often, when transferring stressful situations, the health of the body deteriorates.

There are sudden pains, a feeling of fatigue and weakness, increased pressure and increased heart rate. Prolonged stress can lead to more serious consequences.

Under the influence of stress, the hormone cortisol begins to be produced more intensively. Its influence on the body can lead to negative consequences that significantly impair health.

Stressogenicity - the level of danger

Resilience training can not only improve your health, but also significantly improve your productivity at work.

When an individual becomes a stress-resistant person, he is not distracted by extraneous noise while performing his task, he is able to find a way out of any situation, overcoming a crisis is not a problem for him, and he passes any manifestations of aggression past his ears, which makes him stand out from the crowd.

Type classification

Increasing stress resistance is not always necessary. In the course of studying how the brain transforms the information that comes to it, scientists have come to the conclusion that there are several typical behavioral lines.

Depending on how a person perceives and tolerates the negative impact of stressful situations, four categories of people are distinguished:

1. Stress resistant.
2. Stress trained.
3. Stress inhibitory.
4. Stress resistant.

The first group includes people who cannot adapt to any changes in external conditions. Any change in life is perceived by them as a reason for depression. A low level of stress resistance is the main cause of excessive emotional arousal. People from this group cannot control their emotions and make decisions quickly and clearly. It is extremely important for them to cultivate stress resistance in themselves by turning to specialists for help.

Vicious circle of stress

Representatives of the second category calmly endure gradually occurring changes. They tend to fall into depression during global or abrupt changes. For them, the accumulation of experience is a fairly effective way to learn how to respond to stressful situations more calmly.

People who are classified by psychologists as stress-inhibitory individuals differ from the rest in their invariable and principled life positions. Changes in the external environment do not cause an acute reaction in them. These people are ready for changes that come suddenly. Sudden stress can make them leaders in problem solving.

Representatives of the fourth category practically do not need to train their stress resistance. Stress-resistant people are not subject to any kind of psychological destruction. They are able to maintain their performance in any force majeure. Stress for them is exclusively insurmountable adversity.

A stress-resistant person easily experiences problems

Ways to develop resilience to stressful situations

The development of stress resistance, like any other improvement in the psychological state of a person, is a gradual process. It must begin with determining your level of resistance to the influence of stressful situations. It is recommended to do this with the help of a specialist. However, there are special tests for self-determination of the level of stress resistance. One of these is the Holmes and Rage questionnaire.

There are several ways to increase your resistance to stress. These include:

• Evaluation of what is happening.
• Release of accumulated negative emotions.

The first method helps to develop resilience to stress by analyzing each situation that triggers a stress response and emotional outburst.

Faced with such an event, mentally ask yourself a few questions about the importance of this situation and the possibility of changing it, and answer them. After that, it will be clear that there are only two kinds of situations: those that we can change, and those that are beyond the control of people. In order not to waste his nerve cells and be exposed to the negative effects of stress, a person begins to act according to two models, depending on the type of situation: either he changes circumstances and corrects the state of things, or he accepts the situation as it is and looks for alternative ways to solve the problem.

How to relieve stress

Giving vent to negative emotions is equally important in order to develop resilience.

The more negative a person accumulates in himself, the more he is subject to an acute experience of any, even the most insignificant stress.

To get rid of the accumulated negativity, use the following methods:

• Boxing pears (this method was especially liked by the Japanese).
• Loud shouting of everything that has accumulated in a deserted place.
• Recording all statements that could not be said to the offender in a special notebook.

To increase your resistance to stress, you need not only to be able to release the accumulated anger and aggression, but also to correctly assess the situation. Having experienced some amount of stress before, it is important to develop the ability to get rid of the stress itself as easily as emotional garbage.

Physical exercise improves stress tolerance

You can do this using the following methods:

• Games "Brain Ring" or "What? Where? When?". In addition to relieving stress, they can improve the ability to make quick decisions.
• Playing chess, checkers, hockey, football or tennis.
• Maintaining a healthy lifestyle.

It is worth remembering that a person with good health is able to more easily survive stressful situations. To maintain your health at the proper level, physical activity, proper nutrition, and a character with the developed ability to quickly make a clear decision in an unusual and atypical situation are important.

Yoga and meditation for stress relief

The process of forming stress resistance is not only a gradual work, but also a purely individual one. Each method works for a certain type of people, but there are psychological tips that everyone can use at the right time.

The proposed exercises help to cope with the wave of aggression and avoid the development of conflict and a stressful situation. Applying them regularly, you can achieve a high level of stress resistance and not take everything too close to your heart.

Inappropriate stress resilience scheme

It is necessary to find an opportunity to be alone for a short time. Try to eliminate bad emotions and feelings of anger as much as possible through deep even breathing. Inhale through the nose and exhale through the mouth. It is recommended to repeat these steps at least three times.

When the bulk of the negativity is eliminated, try to make the situation more ridiculous. A good method is to present the person acting as the aggressor in an absurd situation. This can be a simulation of an anecdotal situation or any other action that helps to transform aggression into laughter and other manifestations of good mood.

Prevention of stress breakdowns

Meditation techniques can help. The representation of the aggressor in the form of an insect is used, which can be easily removed by simply blowing on it. Mentally playing this situation brings lightness and allows you to stabilize your condition.

It is worth noting that a person can learn the most effective ways to increase stress resistance by attending yoga classes.

The simplest and most accessible things for independent execution can be used whenever there is a need. Difficult ones are best practiced with a specialist.

Conclusion

The formation of stress resistance is a gradual and purely individual process. In the course of well-coordinated work of a person and a psychologist, mechanisms are developed that can help overcome stressful situations without harm to health and inner harmony. The specialist will determine the patient's condition and tell you what his path to balance and stamina is: active sports, meditative practices, or one of the many ways to harmonize his state of mind.

Stress is a diverse reaction of the body in response to any emotionally super-significant event, both of a “negative” nature (what causes fear, irritation, or is perceived as a threat), and “positive” (touches to the “depth of the soul”). However, for many people, both negative and happy news can be a source of instability. Anger and unbridled joy in equal measure can be the culprits of the fact that we cannot properly focus and maintain optimal performance. Let's look at what stress is, how to increase stress resistance and what significance this skill has for other psychological difficulties.

Also, to understand that you are under the influence of stress, you need to detect the following symptoms:

Of course, the symptoms alone can be signs of other problems. But, remember that chronic stress is often the cause of a number of somatic diseases that doctors have been trying to cope with for many years to no avail.

Types of stress

However, stress is not always a destructive force or so-called distress. Psychologists also distinguish eustress: this is a normal dose of a "starting impulse" that brings any organism out of a state of complete rest and forces it to act. For example, if we lie in bed all day, feeling hungry will be that eustress for us that will make us get up and climb into the refrigerator or cook something.

Depending on what caused stress, it is divided into the following types:

Things that cause stress are called stressors or stressors. They, in turn, are divided into:

• objectively beyond our control (price, inflation, political upheavals);
• past events that we do not let go (prolonged experience of breaking up relationships or experiencing past failures);
• irrational management and experience of real events (inability to prioritize or follow a plan, difficulties in interpersonal relationships, etc.)

Stress and difficult economic situation

There are things that are out of your control. Such is the general difficult economic situation of the country. And here it is important to understand that the stronger and longer you will be in a state of stress, the more difficult it will be for you to find the right and adequate way out for your case. Therefore, you should translate a global problem that you cannot influence into a real, your personal one.

For example, the global crisis lowered my personal income level. Therefore, instead of worrying about abstract things, we are looking for real ways to overcome our problems. This method will still be remembered when describing options for dealing with such experiences. Its essence is to divide a large problem, which is difficult to approach, into a number of small ones that can be solved.

But, it is worth remembering that stress is only one episode, in order for it to turn into a disorder, our personal wrong influence is necessary. For example, any trouble in public transport will be forgotten immediately by one person, and by another it will be scrolled in the head more than a dozen times, causing obvious physiological additions in the form of a change in breathing and cardiac activity. Therefore, it is important to think about how to increase stress resistance.

Stages of stress

Stress develops dynamically, manifesting itself in the degree of increasing internal tension. Therefore, the following stages of its development can be distinguished:

It is worth remembering that stress is just a reaction to information or a situation. And this reaction can and should be corrected. In order for stress not to go to the last stage and not affect physiology, it is worth talking about the four main points of increasing stress resistance.

How to cultivate stress tolerance

To increase stress resistance, as in any business, it is worth learning this step by step. Firstly, in this way you get a clear understanding of what else you can try and what it can give. On the other hand, the more reliable information you have, the greater the choice of ways to overcome such unpleasant situations will be. In addition, learning in the form of general development also contributes to the development of a correct assessment of events.

After all, the less knowledge a person has in any field, the more he is under stress. After all, what is unknown is perceived by our body as dangerous. So, training can take place on the following points, which are proposed below.

1. Proper timing. Sit in a chair, relax and think about the areas you see yourself in: mother, daughter, beloved woman, working bee ... Highlight everything, think that you are a friend, hostess and just a woman planning or relaxing. Write down all these "I" parts of you. Now think about how many percent of the time each of your selves wants. Do not forget that there can only be 100% of the time. Did you get over 200%? This is a sure way to get under the influence of stress without having time to do anything! Make sure that all components fit into 100%. It can be painful and difficult at times, but once you've reallocated your time, draw it out and hang it in a prominent place: it's a stress-free action plan. You must understand that "it is impossible to embrace the immensity." Sometimes this happens when someone close begins to demand much more attention, and your conscience begins to gnaw at you. Take another look at the picture: this is mathematics - an exact science. Total time cannot be more than 100%. And, if you want to go on about and give your loved one more of the time allotted to him, realize that this will necessarily entail a “failure” in other areas.
2. Self control and positive attitude. As soon as you realize that you are “boiling”, try to immediately take control of your condition: disconnect from the irritant, imagine yourself on the sea coast, feel how your breathing and pulse return to normal. Do not imagine a negative outcome of an event, on the contrary, clearly imagine a picture of a favorable outcome. Moreover, try to respond to everything with a bit of irony or with a slight smile.
3. Inner rod. Imagine that you have a strong core inside you. Nothing in the whole world can bend or damage it. This should be done once or twice a day. You can in the morning and in the evening, being alone with yourself. The image will help to consolidate this feeling for all real life.
4. Emotion management. It is better to start managing your emotions even at the beginning of the conflict. After all, even this terrible grandmother, who spoiled your mood in the morning, did this because she was very unhappy. Have pity on her, don't stoop to her level. Well, if a hurricane begins to rage inside, it should be released, but that's right: in the gym, in the garden or on a hike. By the way, in this paragraph lies the answer to the question how to respond to rudeness? Very often, people who break down and are rude to you are already “prepared” by other stress: interpersonal or unsolvable-global. In a word, they are in “combat readiness No. 1”. Just a small spark is enough for you to hear a lot of unpleasant things in your address. But, it is important for you to understand that the main problem is not at all with you. And, responding to such an attack, you are involved in the process of "downloading energy from you." Don't you feel that after such quarrels you turn into a "squeezed lemon"? There is a good method - "cocoon". Imagine mentally that you are wrapped in a protective cocoon, all curses and words - you do not care. This exercise can be done even before leaving the house. And how to respond to rudeness? That's right, no way! This is not for you...
5. Rational approach. When we see a huge problem, we give up and put it on the back burner, feeling annoyed and then deeply stressed. This is the main mistake. Break the problem into small pieces and solve them without delay. For example, you want to lose 30 kg. This is a lot and therefore you still hesitate and constantly experience remorse, ridicule and stress. Break these 30 kg into 3 and write yourself a program for 10 months. Agree, it's much more realistic.
6. Proper nutrition and activity. Improper nutrition actually releases a lot of unhealthy substances, but simply poisons our body. Naturally, it does not feel very good. Even mild stress affects the hormonal background, and if we do not give physical activity, all these hormones begin to burn the body from the inside. Therefore, a portion of vegetables, fruits with a bright skin, as well as walking, jogging and playing sports help to release the body from the stress accumulated during the day.
7. Tension control. Try to know the measure in everything. Tension must be adequate, and overwork never leads to anything good. Remember to leave yourself some time just to meditate or make plans.

How to deal with stress in the workplace?

How to develop stress resistance in yourself? There are golden rules for managing stress in the workplace. Here are the main ones:

Hobbies and change of scenery – the best doctor

When dealing with stress, it is very important to be able to switch. So, if you are experiencing information stress or emotional stress, switch to physical activity. If stress has become physiological (physical), rest your soul in a circle of significant people. And yet - switch to those for whom you are trying. What's the point of "earning a million for the family" if at the same time she (this same family) does not see you. Naturally, they will not appreciate your efforts in due measure, and you will experience a lot of stress.

Traveling and hobbies also help to cope well. If you want to combine a hobby with targeted stress relief, go to art therapy - anti-stress or yoga, where breathing practices will help you find peace and harmony. A good example of getting rid of such experiences with the help of art therapy is a method of changing color saturation and objectifying stress.

First, we depict the stress itself. It is obtained not as an abstract concept that cannot be "caught by the tail", but in an absolutely real way. And since it is something real, it can be changed. To do this, we choose brighter, joyful and light colors, with which we change the color of the entire picture, thus changing the emotional component of experiences.

Breathing practices during stress are aimed at restoring the balance of the whole organism. When performing them, it is important to feel the restoration of harmony. One of the express practices is the harmonization of yin and yang. Five deep breaths are taken through the nose and exhalations through the mouth. With the last three exhalations, we try to reach our toes with our fingers. Then we sit down, relax and make respiratory calls of chest breathing, and then - abdominal breathing for ten breaths and exhalations. We finish the practice while standing, stretching upwards on the inhale, “towards the sun”.

Of course, some moments are difficult to do the first time. However, stress management is the same process as learning mathematics or literature. Learn, try, choose your method and everything will definitely work out. And, if you want to read more on a topic of interest, check out the writings of Selge G. and The Psychology of Stress by L.A. Kitaev-Smyk. Although many new and interesting works are now available.

How to increase stress resistance?

17.06.2017

Snezhana Ivanova

Stress resistance is the ability of a person to cope with psycho-emotional stress.

Stress resistance is the ability of a person to cope with psycho-emotional stress. If tension builds up periodically, it can lead to health problems. The development of stress resistance can help you better overcome life's difficulties, more effectively solve everyday troubles. Every day in a person's life certain events occur, to which he is forced to react, spending mental strength on this. The emotional component is very important here. Many people are beginning to think about how to increase stress resistance, become mentally stronger and more resilient.

Resilience levels

Each person has their own stress tolerance limit. You should not compare the patience and mental endurance of one with another. Levels of stress resistance reflect the degree of development of readiness to take responsibility for what is happening. The level depends, first of all, on how much a person has the skills to effectively cope with emerging difficulties. As a rule, in life we ​​are overtaken by many surprises. Some of them are extremely unpleasant, make you suffer, unsettle for a long time. Feeling guilt, bitterness, disappointment, envy and anger, people do the most thoughtless things. Depending on how we react to certain events, we can talk about developed stress resistance. Let's take a closer look at stress levels.

High level

A high level of stress resistance allows a person to remain confident in various situations that would lead another to a state of panic and mental confusion. Usually such people are called strong and hardy, attributing to them incredible strength of character and fortitude. Meanwhile, it should be remembered that all people have different experiences without exception. It is impossible to always be strong and take on super-tasks. It's just that someone has successfully learned to cope with them, while others continue to endlessly complain about life. A high level of development of stress tolerance allows a person to remain calm and unruffled even in moments of strong emotional stress.

Average level

The average level of stress resistance is inherent in most people. This level reflects the ability to actively confront everyday troubles. Adversity and difficulties happen to everyone, there is nothing supernatural in this. In ordinary life, people know how to successfully cope with them: they experience a break in relationships, problems at work, a period of acute shortage of funds. The average level of stress resistance makes you constantly look for the best way out of the current situation. The lack of material well-being can be a good incentive to start working on yourself and your character, improve your existing skills and abilities.

Low level

A low level of stress resistance characterizes a weak personality. It is sometimes quite difficult for such a person to adapt to changing conditions. It seems to him that circumstances are stronger than him and nothing can be done about it. A low level of development of stress tolerance is observed, most often, in those who have experienced some kind of serious shock in their lives. Such people are lost even in frivolous problems, when it is not difficult to solve the difficulty. Usually, the inability to solve everyday tasks is associated with the development of a strong emotional susceptibility. Hypersensitivity causes a person to constantly react to any adverse events, actions or actions of others.

How to improve stress tolerance

Developing resilience is a necessary and necessary skill. In the modern world, there are so many stresses that it is impossible to hide from. If we learn not to react to at least some stimuli, we can save our mental health. and improve stress resistance. Below are actionable recommendations.

sleep well

The modern rhythm of life often makes us live on the run. Constant haste creates additional nervous tension. As a result, people become lethargic, irritable, apathetic. Hence the depletion of the nervous system. The need to sleep well is a basic need of every individual, which must be satisfied. A person simply cannot exist normally without proper rest. If you are thinking about how to increase your stress resistance, start getting good sleep.

Relaxation methods

It is advisable to start the development of stress resistance with relaxing exercises. You can adopt breathing practices or conduct meditation right at home. Today it will not be difficult to find in your city special courses on the development of consciousness and gaining self-confidence. The ability to trust yourself is the key to success in life. After all, it is so important to actually deal with negative manifestations. Do not allow a person to spoil your mood, periodically accusing you of something. Such thoughts are very destructive to the psyche. The skill of stress resistance allows you to minimize all manifestations of negative events. You will soon notice that you have become easier to relate to life, you no longer react so sharply to everyday stimuli.

Calming agents

When there is a lot of stress, you should use sedatives. You should not keep a long emotional stress in yourself, this will only make it worse. To understand how to increase stress resistance, sometimes you need to be able to let go of a traumatic situation in time. Valerian and motherwort tincture will undoubtedly help to bring the nervous system in order.

Healthy lifestyle

Today people sometimes forget to take care of themselves. A healthy lifestyle helps build resilience to stress. It includes proper nutrition and daily walks. Staying in the fresh air helps to strengthen the nervous system, the development of stress resistance. You should try to find time to relax. You can't go to work all the time. Communicate more with your family, play with children, go for walks, learn something new. Gradually, you will feel how a special taste for life will come: you will want to make amazing discoveries, do something good, give joy to loved ones.

Thus, stress resistance is not just a quality of strong people, but of those who are able to maintain self-confidence despite depressing circumstances. You should always remember about your own internal resources, then it will become easier to deal with the consequences of any negative situations.

People suffering from excessive stress at work can try the following methods:

1. Develop a system of priorities in your work. Rate your work as follows: “must be done today”, “done later this week”, and “done when I have time”.

2. Learn to say “no” when you reach a limit beyond which you can no longer take on more work. Explain to your boss that you understand the importance of the assignment, then describe the specific priority work you are currently working on, and when you receive a new assignment, ask what work you should put off until the new assignment is completed.

3. Build a particularly effective and trustworthy relationship with your boss. Understand his problems and help him understand yours. Teach him to respect and value your time.

4. Disagree with your manager or anyone who starts making conflicting demands (role conflict).

Explain that these requirements are opposite in direction.

Ask for a meeting with all stakeholders to clarify the issue. Don't get accusatory and aggressive, just explain what specific problems conflicting requirements create for you.

5. Let your manager or staff know when you feel expectations or evaluation standards are unclear (role ambiguity). Tell them that you are somewhat unsure about a number of specific assignment-related questions and would like to be able to discuss these questions with them.

6. Discuss feelings of boredom or lack of interest in work with your supervisor. Once again, remember: you should not get into the position of complaining. Explain that you are a supporter of hard work and would like to be able to take part in other activities.

7. Find time each day to disconnect and rest. Close the door for five minutes every morning, lift your feet up and rest on something, relax completely and put work out of your mind.

Turn to pleasant thoughts or images to refresh your mind.

Leave the office from time to time to change the situation or train of thought. Don't dine or stay long after you should be on your way home or doing other work.

Various techniques and ways of overcoming stressful situations contribute to the increase of individual stress resistance. Some of the more effective ones are described below.

Autogenic training. In the literature on personal self-management in stressful situations, it is used and recommended most often. Mastering the technique of autogenic training is useful for everyone. We note in passing that autogenic training is often and not without reason called the method of purposeful self-hypnosis. Some authors adhere to the concept of psychological self-regulation. Without going into the details and essence of the concepts used, we note that all three concepts (autogenic training, targeted self-hypnosis and psychological self-regulation) have, in our opinion, the right to exist. When it comes to autogenic training, as a rule, a system of specially designed exercises focused on targeted self-regulation of a person’s mental states is described and applied.

Autogenic training as a method of treating certain nervous disorders was actively used in the 30s by the Austrian psychiatrist Johann Heinrich Schulz. The methods of self-hypnosis developed by him, which underlie autogenic training, were then improved many times and began to be used not only for the treatment of neuroses, but also for overcoming the stressful conditions of athletes and people of other specialties, in whose work neuro-emotional loads often reach critical phases. Autogenic training consists of a series of exercises that are carried out through purposeful self-hypnosis and lead to muscle relaxation, normalize breathing. On this basis, neuro-emotional stress is removed.

We present the most accessible of them.

exercise on “self-regulation of the respiratory rhythm”. There are various verbal formulas for self-hypnosis. One of the possibilities might be: “I can breathe easily and calmly. Lungs, heart, brain are enriched with oxygen. My breathing is even and calm. I can breathe easily and calmly.”

This exercise is available to perform in any situation.

It is very important to mentally switch all attention to the work of the respiratory apparatus. Close your eyes, imagine the sea or a forest clearing, where it is quiet and only a slight breeze is felt.

exercise on “self-regulation of limb heat”. In the process of performing this exercise on the basis of self-hypnosis, the capillaries expand, the limbs get warm, which as a result leads to relaxation of one or the other muscle groups. Thus, you can achieve the removal of neuro-emotional stress. The verbal form of this exercise is as follows: “My left (right) arm (leg) is getting warm. I feel warm and pleasant. The muscles of the arm (leg) relax. I'm getting warmer and warmer...”. Mentally, you need to focus on the muscles of that leg or arm, a surge of heat to which you want to achieve.

The next exercise is “self-regulation of coolness in the forehead area”- it is recommended to use it to relieve headaches. The verbal formula for self-hypnosis is as follows: “Thoughts, experiences, doubts leave my head. I feel a pleasant coolness in the forehead. My forehead is pleasantly cool.” This exercise, like the previous one, is best done in the “coachman” position.

It is necessary to sit on a chair or armchair, slightly tilt the torso forward, lowering the head forward, legs apart, hands hanging down freely. The eyes are closed. You must mentally imagine a coachman who is tired from the long shaking of the road.

Systematic autogenic training allows you to relieve tension, fear, nervousness and thus restore a normal working condition. Autogenic training should be used both before possible situations, actions that can lead to a stressful situation, and after.

Under stress and immediately after a stressful situation, people behave differently. Most often, two forms of behavior are manifested. Some, experiencing, fall into an oppressed, depressed state, which can turn into depression. Others become as if uncontrollable, which is manifested in excessive external fussiness, increased excitability.

In both cases, it takes time to relieve neuro-emotional stress, to reduce the experience of everything that created the stressful situation.

A person is exposed to many stressors on a daily basis. Each of these meetings is fraught with the emergence, which in turn is capable of moving into. Experts note that it is impossible to avoid all stressogens, respectively, it is necessary to develop stress resistance and be able to cope with stress.

Stress arises due to the reactions of the body in the cognitive and affective sphere. That is, if he interprets the situation as dangerous, threatening or challenging, then stress arises. However, it is noted that there are factors that cause stress at the biological level, here the attitude of the individual does not play a role. We are talking about substances such as coffee, alcohol, cigarettes, an abundance of sugar and so on.

Stress resistance is a set of personal qualities that determine a person's ability to control the impact of external stimuli and remain emotionally calm in a stressful situation.

Diagnostics and levels of stress resistance

In working with stress, it is useful to be able to diagnose the level of stress resistance and the specifics of stress response. To do this, I propose to get acquainted with two methods.

Diagnostics of the state of stress (O. N. Istratova)

The questionnaire allows you to determine the characteristics of a person's response to stress, in particular the degree of self-control and the level of emotional lability. The technique is suitable for all people over 18 years of age.

So, answer "yes" or "no" to the following statements:

1. I always try to do the work to the end, but often I do not have time and have to catch up.
2. Looking in the mirror, I see traces of fatigue and overwork on my face.
3. At work and at home - continuous trouble.
4. I'm struggling with my bad habits, but I'm not succeeding.
5. I'm worried about the future.
6. I often need alcohol, a cigarette, or sleeping pills (sedatives) to unwind after a hard day's work.
7. Everything around is changing very quickly. Change makes my head spin. It would be nice if the changes would not happen so quickly.
8. I love my family and friends, but often feel bored and empty around them.
9. In my youth, I achieved nothing and often feel disappointed in myself.

Count the statements to which you answered “yes” (“yes” - one point, “no” - zero points). Analyze the results:

• 0-4 points - a high level of self-regulation in stressful situations. You know how to manage your emotions, in a situation of stress you are restrained. You are not prone to irritation and blaming others or yourself for what happened.
• 5-7 points - the average level of self-regulation. You manage to keep your composure with varying degrees of success. Sometimes you are restrained even in the most difficult situations, and sometimes you lose your temper because of some little thing.
• 8-9 points - low level of self-regulation. You are overtired and exhausted. The ability to self-control and self-control is poorly developed. You urgently need to learn self-regulation.

Do you have stress resistance (E. G. Kasimova)?

Answer yes, not particularly, or no to the following questions:

Summarize: "yes" - 3 points, "not particularly" - 2 points, "no" - 0 points. Check out the results:

• More than 180 points. You are very stressed, unrestrained and impatient, quick-tempered, easily lose your temper. Your nervous system is clearly shattered, which makes both you and your loved ones suffer.
• 100-180 points. The largest group, which includes people with average stress resistance. Only a very unpleasant event can piss you off. You ignore minor annoyances. You are immune to them.
• Less than 100 points. You are abnormally calm, one might say callous and indifferent to everything that happens. Probably close people often consider you "thick-skinned." Complete indifference is not the best sign.

Development of stress tolerance

Training in management and coping with stress is carried out in two alternative directions:

• change in environmental conditions, requirements put forward to the individual;
• change and behavior, work with the sphere of cognitive and social response.

Both of these methods allow you to achieve the main goal of the work - to destroy the chain of reactions that cause distress and its negative manifestations, to stop the stress mechanism.

First of all, a person must realize his problem, determine the characteristics and nature of stress factors. After that, find ways to change the environmental conditions (for example, eliminating noise, lowering the temperature) or the psychosocial environment (conflict people at work, mismatch with a partner). Or a person realizes that in order to fulfill the requirements of the environment, he must change his capabilities, and begins to work on himself, for example, learns to decide.

If you can not change the situation, then you need to change your attitude towards it, that is, change the perception of the requirements, their importance or their capabilities. In order to determine the significance of the situation (and whether it is necessary to pay attention to it at all, worry about failure and difficulties), one must imagine the worst outcome of events, then assess in the perspective of a lifetime (what impact this adverse outcome will have on life in a broad sense). ).

Help from a specialist

The change in the perception of the situation and the possibilities of the individual occurs in the context of individual consultations or psychotherapy, where discussions and conversations take place between the client and the specialist. Sometimes medication is indicated.

Positively in the development of stress resistance have proven themselves, on which:

• discussions are held on problematic topics, for example, participants are asked to recall the current ones that have arisen over the past six months (month);
• difficult situations are played through role-playing games, coping behavior strategies are tested;
• popular under stress are analyzed and discussed (search for support, analysis of the situation, avoidance);
• using brainstorming, other possible effective behaviors are recorded;
• Participants use introspection to record their current and desired skills.

Independent work

It is not necessary to attend trainings, you can independently try to figure out the situation according to the following plan:

1. problem orientation. It involves determining the fact, the presence of a problem, accepting the inevitability and normality of life's difficulties, convincing oneself that the problem is solvable, perceiving the situation as opportunities for positive changes, etc. The most effective method at this stage is.
2. Definition and formulation of the problem. It involves collecting information on the problem (the more a person knows, the lower the anxiety), dividing information into objective facts and subjective experiences (assumptions, assessments), identifying the main problem elements from the whole situation (stumbling blocks), drawing up a written plan to achieve a real goal and the desired outcome of the situation.
3. Identification of alternative solutions. Write down as many solutions to the situation as you can. Record even the most fantastic ideas. Later, from all the options, it will be possible to choose the optimal one or combine several alternatives into one solution.
4. Decision-making. Choose the option that will allow you to completely solve problems with a favorable outcome, will not delay the solution or mask the problem, but will solve it. To make it easier, write down the possible consequences for each option (they are short-term and long-term, aimed at yourself or others). Every decision has its consequences, often both positive and negative. Your task is to evaluate the consequences and the ability to cope with them in terms of your own values, priorities and opportunities.
5. Implementation of the solution and evaluation of its effectiveness. In fact, the analysis of the consequences is the final stage - the verification of the solution.

By the way, the analysis of fictional problem situations is a great exercise for increasing stress resistance. Regularly replenish your theoretical base of overcoming stress by analyzing the presented plan of problem situations encountered in life. Examples of such situations can be taken from books, films, the lives of friends and acquaintances, and your own experience.

In addition, to independently overcome and prevent stress, people use:

• relaxation;
• meditation;
• physical exercise;
• prayers (self-hypnosis effect);
• breathing techniques;
• massage;
• other .

Both independently and accompanied by a specialist, the method of hypnosis and auto-training is used. Auto-training increases efficiency, trains, and forms the skills of self-control and self-observation. The consciousness of a person changes, as a result of which he controls his mood, is calm, cheerful and balanced. Hypnosis is used to relax and increase self-confidence.

Often the overcoming of stress is hindered by inadequate perception of this phenomenon. Here are a few abstracts on the problem that are worth knowing:

• Stress provokes the development of real diseases. It is a mistake to assume that all symptoms are in the imagination of the individual.
• Not weak people are more susceptible to stress, but the most loaded at work and with a high level of aspirations in life.
• We are not always responsible for the events taking place in life, but how to respond to them, we choose ourselves. We are responsible for stress.
• It is not always possible to feel the real strength of the stress experienced. Usually the opposite, the more stress, the less we feel the symptoms. And only when stress turns into distress, they become apparent.
• Not always the reaction to the stimulus is instantaneous. Sometimes stress develops after the irritant leaves life, which makes it difficult to accurately determine the causes of the condition.
• Stress, its prevention and overcoming are individual. The sources of stress, symptoms, effects and treatment differ from person to person. Moreover, methods of coping with stress differ not only from person to person, but also from case to case.
• Not all methods of relaxation used by people are actually such. For example, yoga is much healthier than watching TV. However, do not forget about the previous point.

Increasing stress resistance involves large-scale work on oneself, personal development. In this case, the problem is not solved locally. Stress tolerance largely depends on the following personal characteristics:

• Locus of control. It can be external (attributing responsibility for the events of one's life to external conditions, other people and higher powers) and internal (understanding one's own responsibility for all events in life). People with an internal locus of control are self-confident, persistent, consistent, balanced, sociable, friendly, prone to introspection. The external locus of control is accompanied by uncertainty in one's strengths and abilities, imbalance, suspicion, postponing goals,. People with an internal locus of control are more resistant to stress, illness, psychological problems such as loss of self-esteem.
• . It is closely related to the need for self-affirmation of the personality, and, accordingly, the style of behavior. Inadequate self-esteem is always a negative factor that provides a predisposition to stress. With low self-esteem, a person takes on too much responsibility, blames himself; when overestimated, he shifts responsibility to other people.

Self-esteem, in fact, determines a person's confidence in the ability to cope with life's difficulties. The restructuring of thinking and perception of problems involves mandatory work to improve and correct self-esteem.

In addition, when restructuring thinking, it is important to assess the correctness of the requirements of the individual put forward to himself. Separately, work is carried out with and, the desire of the individual to meet someone's expectations. Following stereotypes or someone else's beliefs is a popular cause of stress. As soon as the narrow framework of stereotypical thinking does not coincide with reality (and this happens often), a person will find himself in a very unpleasant state. Chronic stress is most often based on this very reason.

Rules for anti-stress life

1. Don't be afraid to talk about your problems, get someone to talk to. Also support him.
2. Don't hesitate to take breaks. Force yourself to relieve stress with your favorite activity, distract from problems.
3. Subdue aggression and anger. Don't make decisions like this.
4. Know how to give in and agree, even if you are right. Of course, if your life does not depend on it.
5. Break each case, each problem into many feasible stages and tasks. Build a hierarchy among tasks, start work with the most important tasks.
6. Don't try to be perfect and the best at everything. Each person is unique and beautiful in their own field. Mind your own business.
7. Allow others to be themselves. Do not try to remake people, make them comfortable for yourself, do not make excessive demands, let them be themselves. Try to criticize less. Look not for flaws, but for virtues. Focus on them.
8. Be fair to competition. There is no need to try to overtake all people in the life race, this is again a matter of individuality.
9. Don't withdraw into yourself. From self-pity and withdrawal from society, the situation will not get better. Only your activity will provide a solution to problems. Try to find other ways of interacting with society and approaches to people if something does not work out.

Exercise for the development of stress tolerance

Obsession with negative emotions is another problem that requires separate consideration. In the fight against negative emotions and thoughts, the technique of concentration (switching) will help: at the moment of tension and an abundance of thoughts, emotions, find some object in the room, for example, the clock hand. Follow the arrow and don't think about anything.

It's not as easy as it seems. Thoughts will come periodically - again focus on the arrow. Do this exercise every day, even when you are at rest. The purpose of the lesson is to gain control over your thoughts. Start with 3-5 minutes. Repeat the exercise 2 times a day, preferably after waking up and before going to bed.

Combine this technique with relaxation:

• before the exercise, take a comfortable position (lying or sitting);
• close your eyes, breathe calmly and deeply;
• after the exercise, lie down (sit) for some more time with your eyes closed;
• repeat the breathing exercise.

There is a widespread belief that after relaxation comes drowsiness. In fact, a good deep relaxation, on the contrary, improves efficiency and memory, gives vigor, clarifies the mind.

Afterword

It is possible to overcome stress only by activity (search activity), but not in the form of a senseless and dangerous fuss, but with a well-thought-out plan of action. You can't just wait, you need to help yourself. Such qualities as emotional stability, endurance, perseverance, openness, goodwill, determination, low level of anxiety contribute to the increase in stress resistance.

Sometimes people intuitively and subconsciously look for ways to relax, rest, relax. So, laziness is sometimes a sign of overwork and attempts by the body to change activities, to relax. It is important to be able to relax and calm down in order to restore resources and set yourself up for productive work.

Increasing stress resistance is a regular work on oneself, personal development. A person who knows who he is and where he is going is difficult to lead astray. Thus, in order to increase stress resistance and prevent stress, you need to work on your body (nutrition, sports, care), (exit of emotions, everyday joys, hobbies as an outlet and a favorite business in which success is sure to come), mind (self-acceptance and love for yourself, regular development).