Stress Management: everything under control

December 12, 2013

 stress management
 Stress - a reaction to the impact of any that violate the physical or psychological balance. While avoiding stress completely is hardly possible, stress management afford everyone. To do this, there are hundreds of different techniques.


Signs that stress is out of control

The fact that a person has no control over the stress, and it must begin to develop these or other techniques for stress management, can speak many symptoms, such as frequent headaches, sleep disturbances Dreams: how to understand our dreams  Dreams: how to understand our dreams
 , Anxiety Anxiety - how to distinguish normal from disease?  Anxiety - how to distinguish normal from disease?
 , Constant tension, anger, trouble concentrating, depression, poor appetite. In severe cases, uncontrolled stress can lead to so-called burn-out when a person loses interest in work, hobbies, sports, relationships with other people.

In addition, stress can exacerbate the symptoms of existing diseases, such as asthma, cardiovascular diseases, acne, multiple sclerosis, fibromyalgia, and depression. Stress also affects the immune system, and frequent infections may be a sign that you need to better control the level of stress.


How can I manage stress

In general, the stress associated with the two categories of factors: internal and external. The external factors include, for example, work, relationships with people, the family, the various situations that arise in the course of life. Internal factors - a general state of health (including psychological), self-control, as well as the regime of work and rest, which adheres to the people. To manage stress How to beat stress? Create an oasis  How to beat stress? Create an oasis
 Must act on the external and / or internal factors. You can use the following methods:

  • Physical activity - it is one of the most important tools for stress management. They help relieve stress, temporarily forget about their problems and improve overall health. A man who regularly involved in sports, relaxing and easier to sleep tight; In addition, it is rarely in a bad mood (sport helps produce endorphins).
  • Autogenous training. This technique, developed in the early 20th century, based on passive concentration and awareness of the sensations of the body. During a typical session autogenous person first reach complete relaxation, imagining how relaxed his muscles, one by one, as well as deep breathing and clearing the mind of extraneous thoughts. Then he gives himself mentally installation, for example: "I am calm." To deal with autogenous training, does not require any special skills - you need only time and patience. On the Internet you can find a lot of different techniques of autogenous training. If desired skills can be learned autogenous training and courses under the guidance of a specialist.
  • Biofeedback - which has recently become quite a popular method that helps to achieve relaxation, learning to control reactions to stress, or to change some of the reactions using the information that is generally not available to man .  The method is based on the assumption, which was first launched in 1960, and is that the autonomic nervous system, the activities of which a person can not consciously control, amenable to training .  During the session, with the help of special equipment is measured by heart rate, blood pressure, brain activity, the acidity of the stomach, muscle tension and other parameters that are changing because of stress .  At the same time the person takes different postures, breathing exercises, meditates .  Then he learns how to adjust various parameters due to this or that action and thus gradually understands by what methods it is possible to slow down the heart rate, lead to normal breathing, and so on .
  • Directed imagination - the use of imaginary images for physical and mental relaxation. The person using this technique is a pleasant, relaxing pattern (eg, a lake or the sea, forest, chair by the fire), immersed in his own imagination, and thus relieves stress. Gradually he learns to use directional imagination in all situations - for this he will not need to look for a quiet place to take a comfortable position.
  • Meditation. With any kind of meditation Meditation - treats the body and the spirit  Meditation - treats the body and the spirit
   man acquires the ability to monitor and be aware of your emotions, control their behavior, and adequately, calmly react to different situations. Meditation is recommended for all, including people who do not experience the problems associated with high stress.
  • Time management. Time management skills are effective tools for stress management - with their help people learn in time to deal with things, without losing anything important, and avoiding of situations when you have to worry about the approaching deadline and the work done by the deadline. In particular, time management teaches distribute tasks in order of importance, to give all the tasks is strictly required amount of time, as well as to overcome the habit of postponing things until the last moment.
  • Consultation with a psychologist can be helpful to those who feel unable to manage their own stress. Most people find it quite a few consultations to bring the thoughts and emotions in order to speak, and find that stress management is no longer seem too challenging.

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How to increase self-esteem - take care of yourself

December 28, 2008

  • How to increase self-esteem - take care of yourself
  • Watch your posture!

 How to increase self-esteem
   Low self-esteem has a negative impact on all aspects of life, including interpersonal relationships, work and health. Fortunately, it is possible to overcome, and for this purpose is not always needed a psychologist. Those with low self-esteem, can cope with this by means of the efforts of his own mind.

 How to increase self-esteem - take care of yourself

Identify triggers, low self-esteem

Probably, you do not always assess their abilities low, or - not always equally low. Realize what specific situations under which conditions your self-esteem is particularly low. The most common triggers are: important talks on the work (especially if they are directly related to the project for which you are responsible), crisis situations at work and in personal life, difficulties in relationships with loved ones, colleagues; changing life circumstances (such as loss of work, care of children at home, divorce, and so on).

 How to increase self-esteem - take care of yourself

Be aware of your thoughts about these situations

When you find out exactly when you start actively to belittle himself in his own eyes, you start to realize that you think at the same time - what do you say to yourself as interpret the situation, and so on. In general, these ideas can be divided in negative, positive and neutral as well as rational and irrational. Man rarely gives himself a full or even close to the full report in their thoughts. Meanwhile, the other layers of your personality - apart from consciousness - take them all, and no one thought so, is not lost.

 How to increase self-esteem - take care of yourself

Get rid of negative thoughts and irrational

The way you used to think - not the only way to think about the situation. Noting the negative and / or irrational thoughts, ask yourself - why do you think so? It is possible that many of these thoughts are without factual basis and are not only useless but also harmful. In particular, attention should be paid to the following thought, lowering self-esteem:

 How to increase self-esteem - take care of yourself

Black and white thinking

Such thoughts divide the world and all its multi-faceted phenomenon in black and white, good and bad. For example: "If I can not handle this job, I will be an absolute loser," "My husband left me, so I do not need anyone", and so on. Check out these thoughts on logic and remember that the whole can be found as poor and good. The lack of ability to see it - one of the causes of low self-esteem.

Mental filters force you to focus on the negative aspects of your personality, life, and so on. "I made a mistake in the report and now it is clear that I am not fit for this job" - thinking one way or something like this, a person with low self-esteem turns a blind eye to the fact that he was on to something hired and paid a salary, and that he has achievements that colleagues and superiors notice as well as mistakes.

 How to increase self-esteem - take care of yourself

Turning to the merits of the shortcomings

A person with low self-esteem persistently denied that he was capable of something good, useful, outstanding. For example, if a man is praised for a job well done, he said: "I failed, because it was very easy." Take praise with pleasure and always agree with what you have - well done. This significantly raises the self-esteem.

 How to increase self-esteem - take care of yourself

Hasty negative conclusions

"My friend did not reply to my letter, it means that he is for something angry with me" - a typical example of such thinking. From the moment of sending the letter could pass only a few hours, and conclusions have been made. Low self-esteem may encourage the person to send the following letter - with an apology for some unknown reason. The same response should be for when a person thinks that it is somehow strange look or talk about him behind his back. He is in a hurry to draw conclusions - and never makes it to his advantage.

 How to increase self-esteem - take care of yourself

Thoughts belittle the person

Whoever has reduced self-esteem, sincerely believes that he is worse than the other; He attributes his success to anything but his own effort, and at failures tells himself that he had better not deserve.

Keep track of these thoughts and replace them with more reasonable. When you praise for the work, recalled how much effort you cost this result; If your letter does not respond, think that this can be many reasons - the person away from the computer, the Internet is disabled, and so on. And as often as possible, repeat to yourself that you deserve the best.