How to relieve stress at work. The correct rhythm of life

Dealing with stress is easier when you know what triggers it, organize your time well, and don't overexert yourself. Naturally, work is the place where the stress is most. For most people, work is just the main source of stressful situations that already go beyond professional activity, as such, and apply to other areas of life, including human health. However, stress can be dealt with and can be dealt with very successfully.

The effects of stress

Basically, we all know and understand that stress is bad. However, this is a completely natural state of the body, which is even good in itself when present in small quantities. Stress fills the body with energy and motivates to overcome difficulties and problems. Problems begin when we are "stuck" in a stressful state or are constantly exposed to it. Severe and prolonged stress leads to the development of depression, anxiety, heart problems, malfunctions of the musculoskeletal system, disorders immune system and the occurrence of cancer.

How we respond to stressful situations is determined by our genes, character traits, and life experiences. Therefore, the same situations affect differently different people... What hurts someone may not "catch" you. Either way, the first step in coping with stress is identifying its causes.

Some of these reasons are quite obvious: the threat of dismissal, for example. There are also less noticeable: daily troubles, small inconveniences, such as a long trip to work in public transport, misunderstandings with employees, etc. These things contribute to the overall stress bank that you build up. After a while, these little things that are constantly present in life can cause more serious damage than a single, strong shake.

Working on stress provocateurs

To understand the factors causing stress, keep a “stress diary”: In the first week, write down situations, events, and people who made you react negatively to them (physically, mentally, or emotionally). Give every situation short description: Where were you? Who was involved? How did you react? What was your reaction (frustration, anger, irritation, etc.)?

After a week, review your stress diary. Choose one situation to work with, try to figure it out, find ways to solve it, choose the best one and try to put it into practice the next time a similar situation arises.

Time management skills

Acquisition or improvement of skills time management can also play a significant role in reducing stress in your life. Ineffective time management (not just for workers) leads to physical, mental and emotional exhaustion. A person feels that he is overloaded with work, that he does not have time for anything, that he does not have enough rest, that there is no time for personal life. All of this naturally leads to intense and prolonged stress.

Here are some tips to help you manage your time more effectively:

• Set realistic goals for yourself, cultivate realistic expectations and acceptable deadlines. It's also important to monitor your progress so you know if you're meeting deadlines and how well your work is progressing.
• Create a priority list. Organize all of your tasks in terms of their importance, and always do the things that matter most first.
• Save time. This primarily means not wasting it when you work. Develop your ability to focus, and always make the time you need for critical projects.

Vision of perspective

Being able to see for the future where your work is going can also help you overcome stress, because you understand that you are not just “plowing stupidly”, but there is a certain goal that you will achieve. At the same time, of course, it is important not to forget about such things as proper rest, taking care of food and health, cooperation for the sake of achieving a common goal, which implies building connections and relationships.

For many people, the words work and stress are synonymous. For most, the thought of avoiding stress at work seems impossible. Don't worry: Once you're in the mood for work, create a calming environment, and follow some simple relaxation techniques, you can relieve stress in the workplace in no time.

Steps

Improving the environment

Rest your eyes. You can fill your workspace with scents, but don't overdo it. Put on your desktop photos of loved ones and places, your favorite piece of art or a postcard that will make you smile. Combine that with a flower or bouquet of flowers on your desk and your workspace becomes visually appealing. Every 15 minutes, look up from the monitor and look at your favorite items.

Add a Japanese Zen Garden documentary video relaxation to your workspace. A Zen garden can help you feel peaceful and relieve tension. Spend 10 minutes an hour admiring your garden or listening to the soothing sounds of a stream flowing through the sand. Taking care of your Japanese garden will allow you to calm down and take control of the situation. Also, a Zen garden will give your eyes a break from the computer.

Organize workplace. You will not experience so much stress at work if the desk is tidy. Make sure you don't have everything on your desktop. It should contain only the necessary things: a pencil holder, a notebook, a phone, as well as items you have chosen to make the workplace look visually attractive. Arrange everything neatly on the shelves and discard the pens that no longer write. The organization of your workspace determines the feeling of self-control in work and life in general.

• Take at least five to ten minutes a day to clean up your desk. This rule ensures that the arranged order will be maintained.

1. Create an ergonomic workspace. If your workplace is organized, your body will not be under great stress. The same goes for the mind. If your hands hurt from typing, you can purchase an ergonomic keyboard or vertical mouse to relieve pressure on your wrists and fingers. Frequently used items should be close to you to avoid stress and not get lost in the search.

   • Adjust the desk chair so that you are looking directly into the monitor. You don't have to strain your neck to stare at the screen or turn around.

2. Consider purchasing an alternative work chair. If you do not have a wheelchair, you can purchase one to keep your body in an active position while you work at the computer. Swinging around in your chair can help you have a little fun and your work will become less monotonous. Research has not proven that a gym ball can improve posture, but sitting on a fitness ball can help you have fun and freedom of movement.

   • If it hurts to sit on a chair long time, you can consider the option of an adjustable table. You will improve your posture and feel peace of mind in your workplace.

3. Enjoy the soothing scent. You can savor the sage scent (if your work regulations allow it) and let the natural scents bring peace of mind to your work environment. If you place a container of aromatic mixtures on your work table, you can add something of your own to the surrounding atmosphere and relax your body and mind.

   Let in more light. Make sure your workspace is filled with soft, calm light. You need to be able to see well and stay alert, but strong lighting (especially fluorescent lighting) can annoy and disturb you. A table lamp with soft lighting and a matte shade can reproduce the calming flicker of a real candle.

   • If your office has a window, try to sit as close to it as possible. Better to sit with your back to the window so that natural light falls on your desk.

   Calm your mind

   1. Imagine your favorite vacation spot. If everything is too difficult at work, close your eyes for a couple of minutes and remember your favorite resting place. Try to remember the smells, sounds and tastes that created the special atmosphere of this place. When emotions begin to overwhelm you, mentally return to this place. If you have a moment of relaxation on your desktop, it will be easier for you to remember everything.

      • If your budget allows you to return to your favorite vacation spot from time to time, your life at work and after a day will be calmer.

   2. Make friends with your colleagues. Maybe you are stressed at work because you have hidden in your sink and have no one to talk to during your work day. You don't have to make your colleagues best friends. You can get to know them during your lunch break or over a cup of coffee. You will understand that you are cooking with these people in the same pot, and they will be able to understand your feelings.

      • A friendliness and a smile will help you not only make friends, but also calm your soul.
      • Getting to know your coworkers can help you laugh with them from time to time, and laughter is known to relieve stress.
      • If you make friends with one of your coworkers, you can open up to them that you are stressed. You will not feel so lonely if you open up your feelings.

   3. Build perspectives for the future. When you are overwhelmed with emotions because you didn’t do the job, are tired, or didn’t follow through, sit back in your chair, take a deep breath, and tell yourself about your plans for the future. Sometimes it seems like work is taking up all the time, but in the end, work is not a matter of life and death. Of course, there are professions that are life-threatening.

      • Remind yourself that there are other things that bring happiness and peace to your life. These can be family members, friends, hobbies, or pets.
      • Although the phrase “This is not the end of the world” is overused, you need to convince yourself that you do not respond well to stressful situations at work and are able to prioritize.

   4. Meditate. Meditate at your desk or on the floor for 20 minutes and you can relax and take control of your emotions. To meditate, you need to find a comfortable seat in a comfortable corner. Place your hands on your knees, straighten, and focus on relaxing a specific part of your body.

      • Close your eyes and listen for all sounds and sensations as you inhale and exhale.
      • Alternatively, you can meditate right before work so that the day is less stressful.

   5. Write down your thoughts. Even if you are on your computer, you can pause to record your thoughts. Write down the list of tasks for the day or information received by phone. Write down the words, even if they are not relevant to your work. You can distract yourself from the computer and rebuild in a positive way.

      Read the book. Research has shown that reading for six minutes a day can help organize thoughts and reduce the effects of stress. Of course, you won't be able to read an entire novel in the workplace, but pauses like this and 10 pages will calm your mind so you can complete your daily chores.

      • Together with your colleagues, you can start a reading club. You will enjoy your work and increase your motivation to read.

   6. Monitor your workload. To calm down, you need to make sure that you are not overwhelmed by work assignments. You can try to manage your schedule by transferring some tasks to your colleagues for execution. Ask them for help with projects. You can even reduce the amount of work you take on yourself.

      • You are most likely under stress because during the first few hours of work you are not as productive and you have to do everything on hastily and cut deadlines. To avoid this situation, create a work schedule. He will help you complete the assigned tasks on time.

   7. Make your work more fun. If you want to enjoy the process of work, you will be able to come to work with pleasure, have an easy working day and come back the next day with light heart... Even if you find it unrealistic to make your work interesting, you can treat your coworkers to a meal, treat yourself to a delicious lunch once a week, or reward yourself with a great romance novel or delicious cake for completing a specific assignment.

      • Even if your thoughts about work are positive character, these tips will add even more variety, and you will no longer perceive work as a source of stress.

   8. Have lunch. Even if you feel like lunch is a waste of time and distracts you from the tasks you need to do, lunch will make you happier and less stressful. You will be more focused and productive in your workplace. Also, taking a break will help you take your mind off difficult task and tune in to the continuation of the working day.

      • Even if you dine alone, you shouldn't dine at your desk. You won't feel like you are on your lunch break. Even if you went out to the nearest cafe to eat salad, you will calm down.

   9. Listen to soothing music. Create a playlist to help you calm down. It doesn't matter if it's your favorite Enya CD or the music of Mozart or Beethoven. Listen to music on headphones or at the table to avoid distracting anyone. You will calm down and stop worrying about the upcoming challenges.

Instructions

Take short breaks. After work, you can go to gym, bathhouse, home, where you can relax and bring your nervous system in order. Doing the same in your workplace is quite problematic, and you are unlikely to be understood. Therefore, take short breaks during your working day, during which you can put yourself in order by completing a set of exercises.

Get some privacy while doing the exercises. Find a room where no one will bother you. It is best if it is ventilated. Depending on the complexity of the work, the exercises should be done 5-7 times a day for 2-7 minutes.

Tighten all muscle groups. When, as a result of constant stress, the muscles are in tension, they begin to give it out, which is gradually reflected in your emotional state... In order to remove muscle voltage, you need to use all muscle groups.

Clench your hands into fists, bending your wrists. Raise your shoulders and bend your elbows, bring your shoulder blades together and lower them down. Tighten all the muscles in your face: frown and close your eyes. Your abs, glutes, and thighs should also be tight. There should not be a single muscle that you would not strain. Then count to 10. On the count of 10, relax, sit back and take a deep breath. The exercise should be done 5-7 times a day. It effectively deals with stress, anxiety attacks and self-doubt.

Try to understand which muscles tighten after stress. Parts of everything are shoulders and arms. Do some relaxing movements. Then tense these muscle groups as hard as you can and relax again. This will help you cope with the emotions that are overwhelming you faster.

To avoid overvoltage on work try to completely relax before bed. When you wake up, tone all your muscles: yawn, stretch, shake your arms and legs.

The rhythm of life is constantly accelerating, you need to do a lot of things, learn, understand. A modern person has less and less time for rest and relaxation, which are necessary so as not to provoke an overstrain of the nervous system.

The modern rhythm of life with its stresses, haste and eternal time pressure provokes the emergence of a state of nervous tension. The human body cannot stay in a state of "taut string" all the time, this can provoke health problems. Therefore, it is necessary to find time for rest and relaxation. The most popular and fastest methods include the following:

Energy points massage

Our body contains a large number of hotspots... Their stimulation can reduce headache, relieve anxiety, improve memory and concentration.

Aromatherapy

It can even be carried out in the office, filling the room with a pleasant relaxing aroma.

Eating

In this case, you should drink more liquid, for example, tea, herbal decoction, juice, etc. and eat vegetables or fruits. This will restore the body's water-salt balance, provoke the production of dopamine and relieve tension.

Walk

Outdoor walks improve performance respiratory system, heart and brain, due to their enrichment with oxygen.

These are the most common quick ways aimed at relaxation. There are also a large number of others that are less well-known, but work well and help many people get rid of the "manager syndrome".

The frantic pace of life, the rapid development of new technologies, an unstable social situation, family problems - all this often causes modern man nervous tension, emotional upsets, fits of anger, etc. If you do not do anything about it, then, as you know, it will not end well. In addition to being mentally ill, a person will also develop physical health problems. Obesity, diabetes, various tumors, up to malignant - all this can be the result of nervous tension, stress. In order not to launch this complex and dangerous mechanism, a person must prevent this from happening. Therefore, today we will consider how to relieve stress and what methods can be used at the same time.

Emotional stress

This state, as the name suggests, comes from the accumulation of negative feelings. Emotional stress can often be caused by the following situations:

If a person is offended, nasty, and it is hard for him to go through it.

If a person was reprimanded, and it keeps her in suspense.

If a person is overwhelmed negative emotions, but he cannot throw them out because of his hidden complexes or other circumstances.

Ways to overcome emotional stress

1. You shouldn't keep everything to yourself. There are problems that a person can emotionally endure on their own. And there are situations that can lead to depression, frustration in the family and at work. The best way how to relieve emotional stress - to speak out. You can have a conversation with your friend, loved one, a psychologist.
2. You don't have to try to control everything and everyone. Unfortunately, people who are trying to teach their relatives and colleagues, to remake them for themselves, are most susceptible to emotional stress. However, you need to accept people as they are. After all, a person will not be able to build absolutely everyone for himself. And if he accepts people as they are, then this will help maintain emotional calm and complacency.
3. Constant self-improvement. Sometimes it happens that a person seems to have everything: favorite job, family, friends. But all the same, the heart is heavy, irritated. How to relieve emotional stress in this case? Here it is worth considering: maybe a person lacks development? It is necessary to constantly set goals and improve, no matter if it concerns raising children, a profession or a hobby.

Muscle tension: symptoms and causes

Signs:

Aching, oppressive, itching pain.

Inability to complete arm movements or head turns.

Headaches that may get worse, better, or persistent.

The reasons for the appearance of muscle tension:

Osteochondrosis.

Injuries and bruises of the spine.

Wrong sitting posture.

Emotional stress.

Preventing damage to muscle heat: methods

There are several ways to relieve myotic tension.

1. Massage... You can do it yourself or involve a specialist in this. Knowing how to relieve tension pains, a person will not risk their health, learn to monitor it and correct their mistakes in time.
2. Thermal impact... Taking a bath with essential oils or sea ​​salt, rest under a warm blanket in winter - all this will help save a person from unpleasant sensations, will improve his mood.
3. Change of environment. Very often, stress is the cause of tension in various muscle groups. To prevent this condition, you need to indulge yourself, broaden your horizons, arrange small holidays, get rid of complexes, old grievances.
4. Physical training. Even the simplest of them will help to properly stretch, relax muscles, calm pain... By the way, exercise helps to prevent pinching of blood vessels and nerves. Such exercises will help a person cope with his problem, and soon he himself will advise people how to relieve muscle tension through training.
5. Correct organization of space. Everyday items such as comfortable furniture, pillows, additional accessories for mobile phone- all this not only makes life easier, but also helps to forget about muscle tension.
6. Health monitoring. You can not start the disease, you should see a doctor on time.
7. Breathing exercises. A person who has muscle tension must learn to breathe correctly. After all, thanks to this, all muscles and internal organs are enriched with oxygen.
8. Applying funds from a pharmacy. Fortunately, modern pharmacology today offers a large selection of different medical supplies that relieve muscle tension. The main thing is to find the right remedy, which you can resort to if necessary. And this should be done after consulting a specialist who can advise a medication that is suitable for this or that patient.

Relief of tension from the head

Massage is an old, but at the same time, a proven method of healing from a bad state of prolonged nervous anticipation. It is very useful for mental and emotional stress... It relieves pain, relaxes muscles and normalizes blood circulation in the part of the human body where the brain is located. How to relieve tension in the head so that the effect is immediate and lasting? To do this, massage should be performed correctly.

1. It is not necessary to involve a specialist to influence the patient. A person can easily relieve the tension in the head. He should sit down or lie down comfortably.
2. It is advisable to dim or completely turn off the light in the room. After all, a bright lamp can increase the tension in the head.
3. Now you can start performing self-massage: first, the back surface of the ears is kneaded, using the fingertips. The person should slowly perform circular movements.
4. Then you should define the hands on both sides of the head and press lightly on it. You can move forward and backward, slide up and down 2 centimeters. You should try to move your head, not your fingers.
5. How to relieve tension in the head if one area on this organ is very haunted? In this case, you can apply the technique acupressure... You need to pinch the skin in the area that hurts, between the large and forefinger and squeeze it for 5 seconds, and then release. Then you should loosen your hands for 10 seconds, but your fingers do not need to be removed from there. You can do this exercise for 10 minutes or more, until a feeling of relaxation comes. This is how you can relieve tension with your hand.

Signs of nervous tension

1. A person becomes indifferent, inactive, loses interest in life.

2. There is stiffness, awkwardness.

3. The person is worried about insomnia.

4. There is overexcitation, irritation, aggression.

5. The person stops contacting other people.

With nervous tension in Everyday life every person faces. The reason for this can be fatigue, problems in the family, at work, depression and other unpleasant situations.

How to protect yourself from these symptoms?

How to relieve nervous tension resulting from various factors: lack of sleep, problems at work, in family, relationships? You should use the following tips:

Walking is a great remedy for a state of complete powerlessness.

How to relieve tension with exercise? Walking in the fresh air, jogging - all this can speed up, they will be reflected in the brain. As a result, the mood will rise, and the increased nervousness and irritation will pass.

It is very important to walk correctly: posture should always be straight, the stomach should be drawn in, the head should be raised, the shoulders should be dissolved. At the same time, the gait should be light. At first, you can walk quickly, then slow down.

People should abandon transport, replace it with walking (if possible).

Preparations for relieving nervous tension

If neither a change of scenery, nor playing sports, nor a pleasant pastime helps to relieve the irritated state of a person, then the doctor may prescribe medicines... Currently, without a doctor's prescription, you can purchase such medications that will help relieve stress quickly and effectively:

Capsules "Quattrex" are used for insomnia, to eliminate stress, get rid of anxiety and nervous state.

Tablets "Tenoten" - are used for psychosomatic problems, neuroses, stress. These pills are contraindicated in pregnant women and nursing mothers.

Tablets "Afobazol" - are a tranquilizer, they are used for anxiety sick.

Surely now few people will ask the question: "How to relieve stress and tension?" After all, everything is described in detail in this article. If various massages, change of scenery, relaxation, change of behavior do not help, then you can resort to drugs from the pharmacy. However, before purchasing this or that remedy, you need to consult with your doctor about possible application medicines.

Folk remedies

Although there should be no difficulties with buying medicines from the pharmacy, it is better to get rid of negative moods with the help of herbal decoctions and teas. The following are the following effective methods of how to relieve stress and tension with folk remedies.

- Hawthorn... One hundred grams of berries or 30 g of flowers of this plant must be poured with boiling water (300 ml), boiled for 15 minutes. Then insist for 2 hours and drink 100 ml three times a day.

- Valerian tincture. It is necessary to take 30 drops of this remedy 3 times a day.

- Melissa... This plant helps relieve nerve spasms, improve brain function. It can be used both in fresh, and dried. You can simply add to tea or prepare a decoction (1 per 200 ml of boiling water).

- Collecting herbs- valerian roots, hop cones - 1 part each, mint leaves and motherwort herbs - 2 parts each. Pour twenty grams of a mixture of these plants with a glass of boiling water. When infused (within 1 hour), you should drink 1/3 tablespoon before meals three times a day.

Tension headache relief activities

Helping the eyes

Our eyes are one of the most important human organs, so they need to be protected, otherwise you can lose the clarity of vision. How to relieve tension from the eyes, what should be done for this? By following the elementary rules, you can preserve your visual acuity and prevent your eyes from getting too tired:

1. It is necessary to monitor the lighting, and it should be both local and general. If a person turns on in the evening only a desk lamp in the working area, then his eyes are constantly strained, which ultimately will lead to damage to vision.

2. In the summer, when walking, you need to wear sunglasses.

3. How to relieve eye strain, especially when you sit in front of the TV for a long time? Experts advise doing exercises every hour, taking a break.

4. When working at the computer, you should wear special protective goggles with a spray.

5. If a person feels that his eyes are too tired, you just need to wash cold water... In this case, the tension from the eyes should pass quickly enough.

6. Women should definitely take off their makeup before going to bed.

7. A person should get enough sleep and then he will not need to know how to relieve stress from his eyes. After all, excellent healthy sleep works wonders.

Eye Charger

1. Performing circular rotations with the eyes, first clockwise, and then counterclockwise.
2. Keeping your head straight and motionless, you should look to the left, then to the right, up and down. Repeat the movement 15 times.
3. Rapid blinking of eyes for 20 seconds.
4. Focusing attention. You should go to the window and fix your gaze at any point on the glass (for example, you can stick a candy wrapper from Then you need to carefully examine the image in the picture (5 seconds), and then sharply look into the distance, concentrating on a specific distant object in the window. This is an excellent exercise, which helps to relax the eye muscle.It is a good example of how to relieve tension from the eyes, and such an exercise will not only help relieve fatigue, but also prevent the organ of vision.
5. Classes in the dark: you need to thoroughly rub your palms together until you feel warm. Then fold the hands crosswise over the eyes, so that the fingers intersect in the area of ​​the "third eye". Zenits should be in the dark, however, palms should not press on them. Initially, flies, spots and stripes will appear before the eyes. The exercise should be performed until complete darkness falls. When performing this task, the eyes relax, rest.

All people know that movement relieves tension. Therefore, you cannot sit in front of a TV or monitor for a long time, engage in activities that require visual concentration for a long time. Between breaks in work, you should do exercises for the eyes: move, rotate them in different directions, blink, etc.

Internal stress: what is it?

The main thing to understand is that this condition is not a direct consequence of external circumstances. Internal stress is a habit, and it is acquired. Often, such a state in a person turns on when he learns something new. Then additional efforts are required for the head to finally begin to work intensively, which is simply unusual for many. When a person comprehends something new, then, naturally, he makes mistakes that he does not want to make. From this arises internal stress... It also appears when a person needs to complete a planned task, and not what he wants at one time or another. How to relieve internal stress and should it be relieved? This will be discussed below.

Solution

In fact, without effort, focus and effort, a person will have no future. And all these synonyms can be combined into one phrase - internal tension. Thus, you cannot do without it in any way. A low level of internal tension is natural, familiar to any modern person.

But if this condition lasts for a long time, then it can provoke the appearance of rapid fatigue, anxiety, which is harmful to health. If the inner tension has caused anxiety or fear, then it is already unhelpful. Then you need to take some action to alleviate your condition. How to relieve stress and tension in this case? You must follow these recommendations:

-Establish a rest. You should take breaks at work, rest on time. A person should take time to sleep 8 hours a day.

- You need to learn to live effectively and actively, without stress. You should train yourself to take the situation lightly. You need to work with your fears.

- You should engage in physical pumping on a positive moral background. Various workouts, running, walking, sex - all this will be the solution to the problem.

From the article, you learned how to relieve stress of various etiologies: nervous, emotional and muscular. They found out that no one can help a person the way he himself can. A person must determine what caused this condition, analyze his behavior, daily routine and many other factors. Based on the results of their own research, the critics will know how to relieve their tension. If he does not succeed, then one should resort to the help of a specialist who will push the patient and tell him what he should do in order to restore normal emotional and

It is vitally important for a person to be able to quickly and effectively relieve nervous tension and restore mental balance.

Long-term harm negative emotions was proven back in the 11th century by Avicenna, the great Tajik scientist and physician. He had an original and compelling experience:

two lambs from the same litter were placed in the same conditions, but a wolf was tied near one. The lamb, who saw the predator, refused to eat, became weak and soon died. The other, on the other hand, developed and grew normally.

The human is more plastic than that of lambs, and is able to adapt to different stressful situations, but its possibilities are not endless.

Any strong emotion gives rise to the body and must be short-term so that our psyche and the entire body have the opportunity to recover.

How to quickly relieve nervous tension

According to doctors, any physical activity is the best and effective method elimination of nervous tension.

Walking walk

Change the environment, if you have the opportunity, go outside and walk, alternating the pace of movement (sometimes slowing down, then adding a step) and the width of the steps (replace small steps with wider ones). You will soon notice that the irritability and nervousness go away:

function normalized endocrine system, the work of the parts of the brain responsible for mood became more active, biochemical processes triggered by stress switched to physical activity.

The effect is achieved faster if, while moving, you switch attention from the problem to something else - to contemplation of nature, to pleasant memories or dreams.

Physical culture break

• Sit on a chair, grasping the seat, pull it up with force and maintain this position for a count of 7.

• Place your hands in the lock behind your head. Press them on cervical spine resist this pressure with your whole body.

• Sit on the edge of a chair, lower your arms freely, and lift your head up. Count to 10. Then inhale, and as you exhale, bend to your knees. Inhale, while inhaling, straighten slowly.

If you experience emotional fatigue at the end of the working day, then you physical exercise badly needed. Get into the gym, get fit, make walking a habit.

Letting off steam

If emotions go off scale and you can retire, give vent to feelings, do not restrain them in any case! There are many ways to do this, choose the one that suits you: shout at the top of your voice, beat a pillow or other object, smash, throw something, etc.

By the way, German scientists have proved: women who scream during family quarrel and break the dishes, reduce the risk many times premature death from a heart attack or stroke.

Breathing exercises

Place your hands around your waist. Inhale deeply through your nose for a count of 8 and puffing out your belly. Then exhale through your mouth, counting to 16, while pressing your tongue to the palate, as if pronouncing "Sssss", this makes the exhalation evenly. Repeat at least 3 times. It is advisable to do this exercise for 15 minutes.

Exhalation through tension relieves all spasms, relaxes all muscles, eliminates not only nervous tension, but also fatigue.

Abdominal exercises

Pull in-out, strain-relax, make a wave, etc.

Get your hands on painstaking work

Go through small things, type on a computer, hold an anti-stress toy in your hands, or. The fingertips are equipped with many nerve endings, stimulating which we release tension.

Extreme food

If your health permits, eat a slice of red hot pepper. According to Dr. Furman, an American scientist, this causes a rush of endorphins, hormones of joy.

Touch

Ask someone close to you. Hugs will help you feed on positive energy and restore peace of mind.

Sex

Effective and very useful way not having side effects... Pleasure hormones released in the process have a positive effect on the nervous system, relieve muscle spasms and tension that always accompany long-term nervous tension.

Making faces

Have you noticed how young children love to make faces and imitate people? So they intuitively get rid of excessive nervous tension.

It will not hurt you to make faces in front of the mirror, this will help get rid of the emotional stress and, possibly, will raise your spirits.

Yawn

With a decrease in efficiency and mental stress, we instinctively. In this way, the body helps us to cope with the situation, triggering an ancient reflex for this.

Yawning increases the tone of the whole body, improves blood flow, accelerates metabolism, and removes carbon dioxide faster. These processes normalize brain activity and improve the functioning of the nervous system. Yawning can and should be induced artificially in moments of tension.

Tea relaxation

Tea is an excellent natural tranquilizer, having a calming effect on the body, relieves stress and anxiety. These properties are explained by the presence of unique elements in the tea leaf (catechins, flavonoids, vitamins E and C, carotene), which strengthen and support the nervous system. Particularly beneficial for calming green tea.

Mix 1: 1 black and green tea, add linden blossom, currant leaves or berries, horsetail or St. healing properties which you know). Pour 2 tablespoons of the collection with a glass of boiling water, leave for 20 minutes. After straining, add a spoonful of honey. This tea is great for soothing.

Soothing baths

Perfectly and quickly relieve nervous tension, are good prophylaxis nervous disorders and help with sleep disorders:

• Mix sage, mint and birch leaves (2 tablespoons each) and pour boiling water over (2 liters). 4-6 hours to insist in a warm (you can in a thermos), strain and pour the infusion into the bathroom.
• Pour 5 tablespoons of yarrow with boiling water (2 liters). Insist in the previous way.
• Mix the herb yarrow, chamomile, sage (2 tablespoons each) and prepare the infusion as described above.

Such baths have a vasodilating, antispasmodic, and relaxing effect.

Point massage (acupressure)

Stimulates the production of natural calming hormones serotonin and endorphins, affecting biologically active points:

• massage the anti-stress point in the center of the chin (on its inner part) with circular movements: clockwise - 9 times and the same amount against it.
• Knead, squeeze and stretch your middle fingers for 2-3 minutes.

We smile and laugh

If you know how to smile even when bad mood , then nervous tension does not threaten you. Of course, there are situations when this is difficult to do, but you really need to squeeze a smile out of yourself. Your body will be genuinely surprised at the "wrong" reaction. He will be surprised and agree that everything is not so bad, but it will be even better.

The fact is that there is a direct relationship between the blood supply to the brain and the activity of the facial muscles.

During a smile and even more so laughter the flow of blood and oxygen increases, the brain works better, which has a beneficial effect on the mental state.

It is for this reason that a smile and laughter relieve fatigue, help to switch to another state, releasing defensive reaction organism.

Many scholars believe laughter - excellent natural, its effectiveness is comparable to that of meditation.

Search constantly, read humorous stories and visit funny sites, watch comedies and interact with positive people who can "infect" you with a good mood.

Create as many good events in your life as possible, which means emotions and thoughts.

Create your own reality! Be positive and healthy!