Tips for immediate stress relief in a stressful situation
'31.03.2021'
Source: Pink
Psychologists advise to throw out negative emotions, and not to keep them to themselves. But what to do if anger or fear took hold of you during an important meeting, interview or in another situation where you cannot show them? We find out what will help come to life.
Breathe deeply
In June, 2017, the journal Science published a study of biochemists from Stanford University who found a separate area in the brain responsible for the relationship between depth of breathing and emotions, writes Pink. They found that the faster and more superficially a person breathes, the higher the degree of anxiety and excitability, while deep breaths contribute to relaxation and calmness. Psychologists have advised this method before scientific confirmation: breathe deeply and count to ten before saying or doing something on emotions.
Abstract the situation
A simple psychological trick: look at what is happening from the outside, as if you are watching a movie about yourself. Doctors note that this simple practice of self-distancing reduces the symptoms of depression and increased nervous excitability, and also improves the cognitive functions of the brain. Being in a stressful situation, transfer attention to other objects: look out the window, listen for third-party sounds or count the number of pens on the table.
Listen to music
Noise affects the nervous system. If you are in a tense, restless state due to some kind of situation or dialogue, try to eliminate additional stressors. In some cases, you can apologize and go into another room to take a breath and concentrate on your own feelings. If the situation allows, create a sound background yourself - turn on relaxing music. Your favorite song will start the process of the formation of endorphins, regardless of the genre, and classical calm music will help to relax. A study in Massachusetts Central Hospital indicates that patients with heart disease, who listened to music for half an hour every day, were less likely to suffer from high blood pressure and tachycardia.
Pick up smells
Scientists have found that prolonged aromatherapy helps with chronic stress and depression. At the same time, smells can instantly revive, you just need to choose the right essential oils. In case of nervous excitement, put rosemary, cedar, black cumin, lavender and incense oil on your wrists, collarbone or aroma lamp. These aromas will help to quickly calm down, relax and tune in to positive thoughts.
Use color therapy
In the Spanish Granada University conducted a study in a room with LEDs in white and blue. The experiment involved 12 subjects. The results showed that, on average, in one minute, the heart rate, pressure and concentration returned to normal in one blue light. Under the white lamps, these processes dragged on for up to three and a half minutes. Conclusion: look for blue color; it does not matter if you look at the sky or photos on the laptop screen, it will help you to calm down.
Do business
It is important to shift focus from stress to other focused actions. Few people at the time of nervous tension have the opportunity to go to the gym, but simple physical exercises can be done without leaving the office or apartment. Any physical discharge will do: jumping, push-ups, squats. Better yet, add psychological subtext to the action: discard trash and disassemble cabinets. This will significantly reduce frustration and help, without unnecessary emotions, approach the solution of the problem that made you worry.
Smile
The person smiles in response to events, and not always positive. Despite the fact that a smile is considered to be a sign of friendliness, sympathy or joy, in a dangerous situation, it helps to calm down. Smiling, you send a signal of happiness to the brain, and the body begins to produce hormones of joy. The brain slows down breathing rate and heart rate, then blood pressure declines and blood sugar levels return to normal.
Do the washing up
A group of scientists from Florida found that washing dishes is a great way to cope with anxiety and nervous tension. More than 50 people took part in the experiment, the test results before and after the usual dishwashing showed a decrease in the level of anxiety, an increase in attentiveness and a level of motivation. During the practice, the respondents noted a reassessment of the passage of time - it slowed down, like the pulse, and the mood stabilized.
Take a walk
This method will take more time, but it works flawlessly. A study by staff at Brighton Medical School found that stress levels are noticeably reduced in people who listen to the sounds of nature. Scientists gave subjects to listen to man-made noise and then the sounds of water, wind, leaves rustling and birds singing, while conducting an MRI scan of the brain. While walking in the park or in the forest, breathing also deepens, and regular walking replaces sports exercises, redirecting your attention from inner feelings to relaxing objects around.
