В статье расскажем:
Каждый человек по-своему реагирует на стресс: кто-то смеётся, кто-то плачет, а кто-то замыкается в себе. Всё индивидуально. Но общее одно — когда мы работаем на износ, постепенно организм истощается и работать эффективно уже не получается.
Если вы оказались в подобной ситуации, читайте в статье, как снять стресс. Вместе с психологами Екатериной Тургаевой и Екатериной Максимовой мы расскажем, как проявляется и работает стресс и что с этим делать.
Как проявляется стресс: 6 тревожных звоночков
Стресс возникает, когда организму не хватает ресурсов. Чтобы нормально функционировать каждый день, человек должен высыпаться и получать энергию для движения в течение всего дня.
Стресс — это когда организм готов приспосабливаться к внешним изменениям, но человек не понимает, что делать. То есть мозг получил сигнал об опасности, мобилизовал все силы, но к какому делу приложить энергию — непонятно. В голове строится десяток предположений, а действий всё равно нет.
Например, начальник вызывает в свой кабинет. Человек еще не знает, зачем его позвали, но уже срывается что-то делать. Пока даже не понятно — ему собирать вещи, делать вид, что не услышал просьбу или набраться уверенности и идти «на ковёр»?
Стресс — это сильная тяга к сладкому, мучному или к алкоголю. Если человек мало спит и пытается реанимировать себя утром кофе вместо полноценного завтрака, то днём может появиться сильная тяга к сладкому или алкоголю.
Так происходит, потому что организму не хватает эмоций удовлетворения и отдыха — не выделяется мелатонин и дофамин. Алкоголь и сладкое помогают расслабиться и продлить на некоторое время чувство спокойствия. Эта тяга — важный звоночек, что человек сильно устал.
Стресс — это неосознанное причинение вреда самому себе. Человек может грызть ногти, дёргать волосы, кусать губы, до крови рвать кутикулу и другое. Подобные действия люди совершают неосознанно из-за сильного беспокойства, переживаний, возбуждённого ожидания.
Стресс — это проблемы со сном. Человек не может заснуть, когда в голове много мыслей, поток которых не прекращается, даже когда нет сил думать. Эти мысли накапливаются из-за большого количества информации и негативных разговоров в предыдущие дни.
Человек может просыпаться посреди ночи и долго не спать, а утром быть уставшим.
Стресс — это резкая смена настроения. Любое нехарактерное человеку поведение значит, что он не в порядке. Это могут быть неконтролируемые приступы агрессии,вспышки ярких эмоций или, наоборот, подавленное состояние.
Например, всегда тихая и спокойная подруга начала раздражаться по любому поводу. Или, наоборот, вы пришли к активному и весёлому другу, а он сидит на диване и смотрит в одну точку.
Стресс — это зацикленность на тревожных мыслях. Это могут быть мысли о работе, о том, что много проектов, что не успеваете отдыхать, что нет времени, что недостаточно хороши. Человек постоянно крутит в голове плохие мысли, зацикливается на них и не может выйти из цикла мыслемешалки.
Цикл мыслемешалки — это цикл создания реальности: Мысль — Чувство — Действие. Отрицательный стресс, негативные мысли запускают чувство усталости, а чувство усталости — желание ничего не делать. Желание ничего не делать запускает чувство усталости от такой жизни, и цикл повторяется.
Если поняли, что у вас стресс, поздравляем! Вы узнаете, как с ним справиться и вам станет легче. Здесь будем действовать по методу «Знай врага в лицо». Сначала мы расскажем, как работает стресс и когда возникает, а затем предложим эффективные методы, как с этим бороться.
Можно ли не стрессовать? Про «хороший» и «плохой» стресс
Мы привыкли, что окружающие говорят о стрессе, только если в жизни случилось что-то плохое — завал на работе, паника в людном месте или разнос от начальства. На самом деле, организм входит в стрессовое состояние не только от плохих, но и от хороших происшествий.
Стресс испытывает невеста перед свадьбой, друзья, которые встретились первый раз за долгое время, сотрудник, которому подняли зарплату. От положительных эмоций люди тоже чувствуют волнение и тревогу, потеют руки, быстрее бьётся сердце — это и есть стресс.
Стресс создают две составляющие — это изменения и вопрос «надо ли к ним приспосабливаться?». Есть внешние изменения — это, например, резкий звук или агрессия, и внутренние — это разные заболевания. Если человеку надо приспосабливаться к изменению — значит это стресс.
«Стресс с человеком — каждый день, это естественная реакция организма. Есть переносимый стресс, который мы можем даже не заметить, и сильный стресс, справиться с которым нам уже сложнее»
Как быстро снять стресс: 3 простых действия
Бывает так, что стресс возникает в моменте: человек опаздывает на работу, начальник грубо раскритиковал отчёт, проект кажется слишком сложным — вы боитесь не справиться и сдать чистый лист.
В подобных ситуациях эмоции зашкаливают и перекрывают разум. У человека дрожат руки, наворачиваются слёзы, в голове нет мыслей, хочется сбежать от проблемы. Чтобы в подобных ситуациях быстро успокоиться, нужно выполнить всего одно любое из трёх действий:
Действие № 1. Сделайте короткий вдох и медленный выдох на 5 счетов. Дыхание — это источник энергии и насыщения организма кислородом. Чтобы быстро успокоить себя, используйте дыхательные техники. Это может быть дыхание под счёт, медленное дыхание, техника квадрата дыхания и другие.
«Во время стресса человек делает очень много вдохов, а выдохнуть забывает. Происходит перенасыщение организма кислородом — от этого даже может возникать головокружение»
Если вы понимаете, что через мгновение сорвётесь — накричите на кого-то или расплачетесь — начните дышать. Сделайте резкий вдох и максимально длинный выдох через рот. Выдыхайте столько, сколько хотите — дыхание должно быть максимально комфортным. Повторите 5 раз.
Действие № 2. Спросите себя: что я могу сделать прямо сейчас? Если это сложный проект, разложите выполнение на маленькие шаги. Начните искать информацию о нём или аналоги, найдите пару сайтов или напишите пять строк в отчёте. Если устали — отложите. На следующий день информация усвоится, и проект не будет казаться сложным.
Действие № 3. Найдите дополнительные точки опоры. Если стоите — сядьте, если сидите — прилягте. Стресс — это всплеск гормонов, то есть большая потеря энергии. Мозг старается быстро проанализировать ситуацию, а для этого нужна энергия. Дополнительные точки опоры сохраняют ресурс — организму не приходится тратить силы, чтобы сохранять баланс.
Как избавиться от стресса: 6 важных правил, чтобы жить и не стрессовать
Стресс — это всплеск гормонов. Он включается, когда организму нужно подстраиваться под какие-то изменения. На стрессе человек начинает быстрее думать и действовать. Загвоздка в том, что это работает в идеальном случае, когда человек не находится в состоянии хронической усталости.
Каждый раз после стрессового всплеска гормонов организм должен расслабиться. Отдохнувший человек может быстро отпустить ситуацию, а уставший начинает зацикливаться на негативных мыслях.
Уставший человек испытывает стресс не в моменте, а постоянно. Так появляется хронический стресс, с которым надо бороться.
«Проблема не в стрессе, а в том, что мы не умеем его правильно переживать и не знаем, что с ним делать. Со стрессом надо учиться взаимодействовать и правильно его переносить»
Первый способ: Восполните дефицит сна и отдыха
Выделите выходные, чтобы выспаться и устройте себе мыслительную разгрузку. Если вы работаете даже на выходных, замените час просмотра соцсетей на тихий час.
Уберите телефон и включите медленную музыку, возможно, мелодии для медитации. Сходите на прогулку, сядьте на скамейку или качели и глубоко подышите. В момент отдыха не зацикливайтесь на мыслях, тогда вы сможете успокоить себя.
Второй способ: Закройте свои базовые потребности — безопасность, сон, еда, вода
Вы будете подсознательно нервничать, если хотите есть, если ваша машина стоит под старым деревом, если вас могут выселить из квартиры. Создайте себе условия, в которых организм не будет ни в чём нуждаться.
Третий способ: Займитесь любым видом спорта
Во время занятий спортом мышцы сокращаются и выделяют эндорфины — гормоны радости и удовольствия, которые помогают мозгу расслабиться. После тренировки человеку не хочется сладкого или алкоголь именно потому, что человек удовлетворён и спокоен.
Найдите свой вид спорта и занимайтесь немного каждый день или час-два пару раз в неделю. Это может быть волейбол, танцы, бег, силовая тренировка, велоспорт, футбол, лазертаг и многое другое. Любой вид спорта нормализует сон за счёт усталости тела, а значит, помогает снять напряжение.
Четвёртый способ: Составьте «Список удовольствий» и занимайтесь любимыми мелочами в перерыве между работой
Задача занятий из списка — переключить фокус с мыслительного потока на действия рук и позитивные ощущения от процесса. Когда в своё свободное время человек сосредотачивается на любимом занятии, тело расслабляется и отдыхает.
В список удовольствий могут входить любимые хобби: настольные игры, рисование, музыка, лепка и другое. Ещё это может быть строительство или ремонт мебели, приготовление интересного блюда или шашлыка. Это может быть вкусный чай, но не компьютерные игры и сериалы.
«Если ничего не приходит в голову, ответьте на простые вопросы: что вам раньше приносило удовольствие? Что могло бы приносить удовольствие? Это может быть чем-то простым, вроде принятия ванны»
Пятый способ: Переключите внимание с круговорота бесполезных мыслей, на действия, которые принесут результат
Чтобы справиться со стрессом, нужно остановить поток мыслей и расслабиться. Важно не бороться со стрессом, а заменить поток негативных мыслей о проблеме на одну мысль — о решении. Тогда человек перестанет стрессовать, начнёт искать выход и быстрее получит результат.
Если вы постоянно думаете о кредите, переключите внимание. Спросите себя: что мне сделать, чтобы зарабатывать больше? Сменить работу или повысить квалификацию на обучении. Как я могу получить деньги? Расслабленный человек заработает больше денег, в голову придут простые и быстрые решения.
«Переключите фокус внимания с того, чего у вас нет, на то, что делать, чтобы это получить. Мысли, что вы хотите чай, но его придётся заваривать, не помогут вам получить чашку любимого напитка»
Шестой способ: Ограничьте действие белого шума
Сотрудник офиса может одновременно писать отчёт, слушать музыку и пытаться осознать, о чём говорит коллега. Кажется, что мозг сосредоточен на одном деле, но мозг будет перегружаться информацией и уставать.
«Наш мозг можно сравнить с компьютером. Процессор обрабатывает десяток открытых сайтов и перегревается, в то время когда человек работает с одним»
Не включайте громкую музыку или телевизор в качестве фона. Не отвлекайтесь на соцсети на пять минут. Вы даже не вспомните, что смотрели или слушали, но мозг зафиксирует — и вечером мысли будут крутиться в голове и не давать заснуть.
Седьмой способ: обратитесь к психологу, если не можете решить проблему сами
Родные могут пожалеть вас, дать пару советов, но они не смогут помочь изменить базовые убеждения и вашу структуру личности.
Например, вы не умеете говорить «нет». На работе на вас перекладывают задачи. Вы думаете, что отказывать плохо, и не знаете, что можно по-другому. Родные не смогут помочь, а психолог разберёт проблему, ее истоки и подскажет как действовать дальше.
У каждого человека есть ресурс, чтобы себе помочь, в том числе, чтобы понять, что нужна помощь. Когда человек самостоятельно доходит до этого понимания, появляется стойкая внутренняя мотивация, которая поможет исправить любую ситуацию.
Специалист может помочь, только когда человек сам понимает, что не может справиться с ситуацией. Если психолог будет пытаться помочь, а клиент не верит в возможность изменений, то пользы не будет.
Обратитесь к специалисту, если вы просыпаетесь с сильным сердцебиением, в поту или не можете заставить себя встать. Глубокий, спокойный сон — это главный способ защититься от стресса. Поэтому нужно своевременно обратиться к психологу, чтобы проблема не переросла в хроническую усталость.
Обратитесь к специалисту, если вы испытываете сильную тревогу и кажется, что выхода из сложившейся ситуации нет. Состояние тревоги отнимает все силы, нет понимания, когда все закончится и что делать.
В подобной ситуации велика вероятность, что стресс из кратковременного и переносимого перерастёт в хронический. Хронический стресс может приводить к различным заболеваниям организма.
Обратитесь к специалисту, если вы ничего не хотите делать, неинтересно жить, если у вас апатия. Отсутствие занятия провоцирует поток негативных мыслей, которые вызывают усталость и ощущение бесполезности жизни. Эти мысли могут вызвать депрессию или суицидальные намерения.
Специалист ищет у человека жизненные ресурсы. Выясняет, почему человек не может расслабиться сейчас. Работает с убеждениями, которые загоняют пациента в тупик. Например, что нужно постоянно работать — или уволят, нужно выплачивать кредит — или убьют.
Психологи задают вопросы: а как можно иначе, а как бы это было по-другому, чтобы вы изменили в своей жизни?
Главная задача специалиста — исследовать, как именно человек живёт свою жизнь, что он хочет изменить, но не может. Осознав это, вы вместе начинаете искать ресурсы и варианты, чтобы жить, а не сожалеть о каждом проведённом в метаниях дне.
Человек сам знает, куда идти и что делать. Стресс — это нормально, он защищает нас при опасности, но с хроническим стрессом надо бороться.
В жизни часто встречаются стрессовые ситуации. Ваша задача — научиться нейтрально на них реагировать, чтобы не доводить себя до ручки. Старайтесь больше уделять время отдыху без вреда для работы и других дел. Живите в гармонии с собой, занимайтесь любимыми делами и находите наслаждение даже в мелочах.
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Первая версия статьи вышла:14.07.2023 @ 09:00
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