How to recognize stress and support yourself in difficult situations

The geopolitical situation affects our emotional state: manifestations of anxiety may be minor, but all areas of life suffer from it. RBC Trends figured out

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What is stress and how to recognize it

Stress is tension, but if we give a precise definition of the concept, then stress can be called an anxiety state caused by some event.

There are two types of stress that experts recommend to distinguish between - useful and debilitating. The first is called eustress. It is characterized as a state more reminiscent of a kick, which stimulates action and efficient work. The second is distress. Distress causes a loss of energy and an inability to resist external influences.

Stress can be recognized by the following markers:

Forgetfulness, anxiety, persistent guilt, a drop in productivity, and an inability to focus on easy daily tasks. A sharp change in the emotional state: irritability, irascibility, tearfulness or apathy. Problems with appetite, reluctance to leave the house, acute reactions to people's behavior and suspicion. Headaches, insomnia, drowsiness, nausea, shortness of breath, numbness of body parts. Paying attention to these symptoms is worth it, if you usually do not notice it behind you.

The easier it is to do things in ordinary life that accumulate during stress (undided work tasks, unironed linen, and so on), the more intense the level of anxiety.

What to do to reduce anxiety

In fact, anxiety is in our nature. The nuance lies in the fact that it should not deplete, but protect from potentially dangerous situations, forcing you to gather all your strength into a fist and start acting.

Frustration occurs when the problem is not clear. In this case, it is difficult to think over a plan of action, so the body goes into defense and accumulates energy. To overcome anxiety, you can use special tools - short-term and long-term. The first includes practices that allow you to be distracted for a short time: meditation, relaxation, breathing work or watching your favorite movie. The latter require a more comprehensive approach: they include work with the perception of the situation.

To help stop being afraid can be the realization that in the future there are always many options for the development of events, says anxiety psychologist Pavel Zhavnerov. Visualizing this is quite simple: try to formulate a situation for the future, and then break it down into all possible outcomes of the development of events so that you get to the most positive and the most negative of the options. Leveling the unknown gives confidence in the best scenario, the expert says.

Experts also advise thinking about information hygiene. Information overload increases anxiety. Do not sit constantly on social networks: make it a habit to watch the feed two or three times a day.

Another way to adjust the balance is to set small goals that can be closed during the day. Don't come up with something complicated, choose something that is easy to do: cook dinner, help a child with homework, or finish a report. By the way, work can be a great excuse to get distracted. However, to maintain efficiency, you need to lead the right lifestyle and spend less time with people who cause bad emotions.

All these are simple tips, but if they do not help, you should consult a specialist.

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How to communicate with loved ones under stress

Before giving advice to loved ones, it is important to find the right approach. First, experts say, you don't have to prove yourself right. Instead, calmly state your position on the issue at hand.

If you still want to convince a person for reasons of caring for him, psychologists advise you to first determine whether such an approach can really be considered caring. There is a possibility that in the process of discussion you will harm not only the interlocutor, but also yourself. Four simple rules will help build a dialogue:

do not insult the interlocutor; don't discount his views; listen to the interlocutor to the end; reduce the argument to a conversation about values.

Values ​​are what unites and allows you to enter into a constructive discussion. In a dispute on raised tones, this is simply impossible.

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How to support employees during stressful times

There are three ways to help a team deal with stress:

launch internal support and psychological services; conduct webinars with psychologists for the team; organize leisure and team building activities.

Psychologist and business coach Marina Rybnikova advises using board games: such practices involve, provoke the production of the hormone of happiness, and over time, anxiety goes away. It is also useful to take breaks: not only for lunch, but also for regular communication.

What to read to relieve stress

Experts have suggested several books that can help in a stressful situation.

"Emotional Intelligence" by Daniel Goleman

Daniel Goleman, author of the book, American psychologist and creator of the term emotional intelligence, explains why emotions should not be underestimated, and also tells what role they play in our lives: from achievements at work to communication with loved ones.

The book is suitable for those who want to understand their emotions and control their manifestation.

"The Subtle Art of Giving a Fuck" by Mark Manson

A book by a popular American blogger and personal development consultant Mark Manson about why you should not succumb to the mainstream trend to achieve success in all areas. Manson explains how to determine what is really important right now and step back from other people's influence.

Remember that books are not a panacea, but reading will be useful even if you find only one encouraging thought. You can also focus on movies and watch Anger Management or The Devil Wears Prada.