12 ways to quickly relieve psycho-emotional stress

With prolonged exposure, stress triggers a cascade of physiological reactions that negatively affect health. The heart rate and breathing rate increase, and body temperature rises. All this can lead to problems with the heart and blood vessels, exacerbation of chronic diseases, and decreased immunity.

Learning to cope with the normal stresses of life will help you maintain strength and a positive attitude for productive work and communication with your loved ones. Below are recommendations to help you get rid of stress.

Causes of the disease

• An interesting fact is that not only situations associated with the loss of something close can lead to neurosis. The cause of the disease can also be a bright, joyful event , for example, the birth of a child, a wedding, or the start of studies at the desired college or university.
• Neurosis often occurs in melancholic and choleric people. These types of temperament are characterized by emotional instability, so typical melancholic and choleric people have a more difficult time experiencing traumatic situations.
• Physical and psycho-emotional stress ultimately lead to this nervous pathology. If a person constantly works or studies and does not have enough time for relaxation and rest, he is at risk. Especially with accompanying problems in your personal life, the development of neurosis cannot be avoided.
• With long-term or intense somatic illnesses, psychological problems associated with the inability to finish the work started, symptoms of severe neurosis also appear.

How to relieve emotional tension and stress?

Always remember that emotions are energy, and stress, especially severe stress, is accumulated energy in your body. In order to remove stress, you need to remove excess energy from your body.

So to speak, drain your emotions from an overflowing vessel.

When you are stressed, a paradox arises - you are overflowing with energy, but at the same time, emotionally exhausted, i.e. you lack the emotional energy to calmly accept the events in your life.

One of the most popular and effective ways to get rid of stress is relaxation.

Why is that?

It's very simple, a state of stress turns on the sympathetic nervous system, which is responsible for the safety and protection of the body.

At the right moments, stress hormones are released into the blood, allowing a person to protect himself. Essentially, the hormones make your muscles more active and stronger so you can attack or escape.

With emotional stress, no matter what you react emotionally, and you do not require physical strength and endurance at all, the body persistently releases cortisol and adrenaline.

There are 2 ways to get rid of stress hormones:

• Physical activity , including active work of all muscles. In this case, the release of hormones is physiological, as if you were running away from a mammoth or attacking it. The muscles work and hormones are processed and eliminated from the body naturally.
• Relaxation is the activation of the parasympathetic autonomic nervous system, the function of which is to restore the body. When you are relaxed, hormones are released through the excretory system.

What is stress - a state or a feeling, an emotion?

Have you ever wondered what stress is? Where does it sit and how does it harm your health?

It all starts from the head, from your thoughts and beliefs. How you think about something, how you feel about something, it all matters. And most importantly, is your attitude towards yourself and the world’s attitude towards you?

Physiologists tell us that stress can be measured using the hormones cortisol and adrenaline. The higher your hormone levels, the higher your stress levels.

But hormones are released under the influence of your emotional states:

• Fear;
• Grievances;
• Frightened;
• Aggression;
• Experiences;
• Reactions to negativity;
• Confusion;
• Anxiety;
• Anxiety;
• Lack of love and respect;
• Lack of value and significance;
• The presence of traumatic situations in life;
• And much more that causes a surge in your emotions and tension.

This means that it is impossible to measure the amount of stress, each person will have their own unique level. After all, reactions to events completely depend on the individual.

In my opinion, stress is a certain state on the emotional level, when unexperienced and unreleased emotions go off scale.

If the stress level does not drop, then chronic stress arises, and it is constant, goes in the background and you get used to it. This means that there is:

• constant loss of strength;
• internal tension;
• chronic fatigue;
• occurrence of diseases;
• the body is working to the limit of its capabilities.

I invite you to the “Formula of Calm” course to relieve emotional tension and stress

Headache due to neurosis, causes

Headache is a faithful companion of neurasthenia and hysteria; it is practically not observed in obsessive-compulsive neurosis. This symptom does not occur immediately after a stressful situation, but after a certain period of time, after the development of other symptoms, for example, sleep or appetite disorders.

Headache with neurosis manifests itself in different ways, depending on the location of pain and the human organs involved. It develops due to:

1. Muscle “clamps”.
2. Disturbances in the functioning of cerebral vessels.
3. Without disruption of muscles and blood vessels.

As a result of this classification, the symptoms of headaches with neurosis will be slightly different.

Neuromuscular pain is accompanied by:

• feeling of squeezing of the head;
• numbness of some parts of the surface of the head;
• sensation of pain on the skin surface of this part of the body;
• a person feels constant tension in the head, which interferes with mental processes: it is difficult to remember something, concentrate attention, or decide.

The neurovascular nature of pain will be expressed through the following symptoms:

• throbbing pain in the head;
• pulsation constantly focuses a person’s attention on pain, he cannot perform any complex mental work;
• often localized in the temporal region, occipital and frontal;
• accompanied by nausea and weakness.

Headache without muscle tension and pulsation in a neurotic disorder occurs after overwork. It does not have a clear localization, and it is difficult to understand the nature of the pain. Its occurrence is associated with psycho-emotional experiences, so it is classified as neurotic symptoms.

Express methods for relaxation

We often deprive ourselves of the opportunity to relax because we think it takes a lot of time. In fact, there are several simple techniques that can quickly relieve psychological and physical stress.

The first method is conscious relaxation:

1. Close your eyes and focus on your body.
2. Scan yourself for clamps. Start from the top of your head and move down to your feet: forehead, eyes, cheekbones, lips, neck, shoulders, arms and fingers, chest, back, stomach, lower back, pelvis, knees, ankles, feet, toes.
3. Once you have managed to identify the areas where tension is localized, try to relax them with the effort of your thoughts. For example, you can imagine this tension in the form of a tennis ball and “drop” it onto the floor.

If you don't have time for a detailed scan, do the following: close your eyes and try to completely relax your whole body. It doesn’t matter at all where and in what position you are: sitting in a minibus, in the office or lying on the sofa at home. Your task is to focus on the body.

The second express method is to relax through tension. This is something like a “wedge by wedge” effect. Technique:

1. Determine which part of your body is most tense, and tighten it even more, as hard as you can. This way the body will not have the strength to be in hypertonicity unconsciously. It will relax.
2. Hold this for one minute, then release for 30 seconds and repeat the exercise.

This technique can also be performed a little differently: do not calculate the tense areas, but tense the entire body as much as possible, and relax after 30 seconds.

By the way, in order to learn how to properly plan your day and find time to relax, I recommend reading what time management is.

The third technique is breathing work. Your task is simply to breathe correctly. How to do it:

1. Focus on your breathing. Watch how the air is drawn in and out through your nose.
2. Take a deep breath through your nose for 5 counts: one, two, three, four, five. Now do the same with the exhalation.
3. Perform the next round for 6 counts, then for 7, 8 and so on, increasing to 10.
4. During the entire process, try to focus as much as possible on your breathing. Then the practice will be most effective.

It’s important to understand that everyone has tension, and that’s normal. You just need to learn to listen to your body and help it relax in a timely manner.

What relieves stress?

It is clear that stress hormones are removed from the body and utilized. But there are hormones that neutralize stress.

These are pleasure hormones:

• Dopamine;
• Serotonin;
• Oxytocin;
• Endorphins;

And now, the promised 7 ways to relieve emotional stress.

Using these methods:

• you can reduce tension in your body;
• reduce the level of worry and anxiety;
• react more calmly to different situations.

Complex 3. Meditation

The most general definition of the concept of “meditation” in psychological dictionaries is: “a method of mental training in which intense, penetrating reflection occurs, immersion in an object, an idea, which is achieved by concentrating on one object.” The recommendations collected in this block concern how to conduct a visual meditation session on your own. Visual meditation is a variation of traditional meditation that is based on the use of not only visual meanings, but also the senses: taste, touch, smell and sound. When used as a relaxation technique, visualization involves imagining a scene in which you feel free from tension and anxiety.

Set of exercises:

1. Choose a quiet and secluded place, with nothing to distract you. Find a comfortable position. It is not recommended to lie down; it is better to sit on the floor, in a chair, or try sitting in the lotus position.
2. Select a focal point. It can be internal - an imaginary scene, or external - a candle flame. Therefore, the eyes can be open or closed. At the beginning, it is very difficult to concentrate and avoid distracting thoughts, so the focus point should have a strong meaning, understandable and clear, so that you can return to it at any time.
3. The focal point should definitely be something calming for you. It could be a tropical beach at sunset, a forest clearing, or an orchard in a village near your grandparents’ house, where you visited as a child. Visual meditation can be done in silence, or you can turn on relaxing music or an audio recording with meditation tips.
4. Try to use all your senses as much as possible. For example, your focal point is a forest. Imagine that you are walking through a clearing, and cold dew falls on your feet, you hear the singing of many birds, smell the pine, breathe in the clean air deeply. The picture should be as lively as possible. Meditate for 15-20 minutes.

Remember, relaxation will not save you from problems, but it will help you relax and distract yourself from unimportant details, so that later you can tackle the solution with renewed vigor.