Ways to quickly relieve psycho-emotional and muscle tension

Publication date: August 5, 2020

The life of a modern person proceeds at an accelerated pace, it is filled with an abundance of communication with a variety of people and constant stimulation of the emotional sphere. Both positive and negative emotions fall daily on the psyche of each of us in abundance. That is why experts note an increase in the number of diseases requiring treatment of psycho-emotional stress.

An individual reacts in his own way to situations that arise around him. Sometimes emotions that arise as mental reactions to external stimuli simply accumulate and require a certain “discharge.” From a medical point of view, “discharge” is understood as a change in external stimuli, and most importantly, the response of the person himself. If with the first one everything is quite simple, then not everyone can learn the right attitude towards “irritants”. Some individuals simply “splash out” their emotions on strangers, while others “carry” everything within themselves. It is these individuals who may develop a psycho-emotional stress syndrome that requires treatment.

How does emotional stress manifest itself?

Against the background of complete physical and mental comfort, the patient experiences a sharp or, most often, gradual increase in the following manifestations:

• irritability, both towards others and towards oneself;
• loss of interest in work, entertainment, loss of motivation in life;
• problems with sleep, a person has difficulty falling asleep, sleeps superficially, often wakes up. In the morning, attacks of anxiety and fear are typical;
• during the day, apathy, boredom, inattention and absent-mindedness, and drowsiness occur;
• the patient tries to avoid society and withdraws more and more into himself. Against this background, he increasingly experiences attacks of anger and uncertainty;

• the patient begins to avoid physical activity, it becomes painful for him, his appetite disappears, and functional disorders of the internal organs occur (constipation, diarrhea, headaches, severe weakness, etc.). The pattern of complaints can be varied.

Restoring health after stress and psycho-emotional stress

• Seal
• Email

Author: Super User Category: Articles by specialists Published June 10, 2016

construction of house walls buy Chinese phones in Ukraine

The concept of mental health is an integral part and most important component of human health. The Constitution of the World Health Organization states: “Health is a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity.” Important to this definition is that mental health is not only the absence of mental disorders and disabilities, but also a state of well-being in which a person realizes his or her abilities, can cope with the normal stresses of life, work productively and contribute to society. In this positive sense, mental health is the basis for human well-being and the effective functioning of communities, because mental health and

well-being are essential to our social and individual capacity as human beings to think, emote, communicate with each other, earn a living, and enjoy life. Given this fact, promoting, protecting and restoring mental health can be seen as vital action around the world.

The level of mental health of a person at any given time is determined by numerous social, psychological and biological factors. For example, persistent socioeconomic pressures, poverty or low levels of education are recognized as risk factors for the mental health of individuals and communities.

There are also specific psychological and personality factors that make people vulnerable to mental disorders. Finally, there are a number of biological causes of mental disorders, including genetic factors that contribute to imbalances of brain chemicals.

Poor mental health is also associated with stress in our lives: rapid social change, the pace of life, stressful work conditions, gender discrimination, human rights violations, social exclusion, unhealthy lifestyles, risks of violence and physical ill health.

Let's look at restoring mental health after stress in more detail. Having experienced another trouble, a person begins to think about how to recover from stress. A few moments after stress leave a destructive mark on the psyche. A person who has experienced stress begins to be haunted by obsessive thoughts, fears, sleep, appetite and other unpleasant things are disturbed. In addition, after stress, various abnormalities may appear in an organism with a low degree of stress resistance:

- cardiovascular system: heart attack, stroke, ischemia, high or low blood pressure, etc.

- gastrointestinal tract: stomach cramps, ulcers, gastritis, colitis;

- immune system - a decrease in its functions leads to easy infection with infectious diseases: FLU, acute respiratory infections, pathogenic flora in the body is activated;

- the nervous system itself suffers - neuroses, insomnia, nervous tics, etc.

— emotional sphere: depression, increased excitability, apathy

- various pains, including headaches, due to spasms of blood vessels in the brain and circulatory system and other disorders.

A lot of scientific works are devoted to these “fellow travelers” of stress. Even the ancient Greeks tried to solve the problem of stress resistance. In their opinion, and we must admit that they are right, the strength of the individual lies not in avoiding stress, but in the ability to recover from it.

In terms of physiological effects on health, there are two types of stress: episodic and chronic.

1. Episodic stress - from a sudden event:

— threat to the life of oneself or loved ones (attack, accident, attack of illness, etc.);

- sudden material loss, or its threat (theft, loss of money, dismissal);

- a reprimand from superiors, especially public;

- scandal in the family, betrayal, divorce, etc.

2. Chronic stress – caused by factors of long-term negative impact. For example:

- threat of layoffs,

- over-busyness;

— information overload;

- long-term conflict at home or at work;

— catastrophic lack of time for current tasks and projects;

- loss of meaning in life.

These two types of stress are fundamentally different in the physiology of their effects, but the methods and means of compensating for them are practically the same. Knowing how to protect yourself allows you to maintain health and, sometimes, saves you from death.

The first type of stress - episodic or acute - from a sudden event - these are all expected and common types of stress. And, as for the threat to life, this factor is inherent in both humans and animals. Those. This factor is provided for in nature, has been well studied in medicine, and methods for compensating for it are known and quite effective. Having been exposed to acute stress, the human nervous system begins to release adrenaline into the blood, thus preparing the person for a fight. All stress factors related to sudden events that require immediate action cause the same, similar biochemical processes in the body and are compensated by the same actions and means.

Chronic stress is generated by civilization and relates only to humans. What kind of loss of meaning could a hare or a primitive man have? Therefore, nature has not prepared anything for us to compensate for it. Adrenaline is not produced under such stress, but destruction occurs. Not as quickly as with sudden stress, but gradually eroding health. Primary targets also include the nervous and cardiovascular systems.

Tips for recovery from stress

Prolonged stress contributes to the occurrence of diseases, initially of a functional nature, and then more serious. For this reason, quick relief from severe stress will help save the body from health problems.

- So, the first way is to drink a glass of water. Not Coca-Cola or tonic, but pure, non-carbonated water. This will help distract and calm down, and will also dilute the blood and compensate for the clotting that adrenaline causes. This way you will avoid blood clots in the cardiovascular system and protect yourself from stroke.

- Breathing exercises. Breathing exercises bring instant results. It relieves muscle and emotional tension, normalizes blood pressure. One of the simplest exercises to recover from stress is to spread your feet shoulder-width apart, place your hands on your belt, and take a slow breath in from your belly. Exhale quickly, sharply, while throwing your arms forward, pronouncing the sound “ha”. At the moment of exhalation, imagine that you are throwing out all the negativity. You can repeat the exercise several times, as needed.

— Immediately after stress, no later than 15 minutes, draw your emotions using colored pencils and burn or tear the “masterpiece.”

— Immediately after stress, it would be nice to take a walk in the fresh air. It is better if this walk is long, allowing you to enjoy the healing air and the beauty of nature.

— To recover from stress, the body needs good, long sleep. After experiencing stress, it is important to relax. This is what sleep is designed to help with. You need to sleep as long as possible so that you get tired of sleep.

— When working independently with a personal post-stress state, you need to mentally understand the situation and sort it out “on the shelves.” Having built the image of the offender, forgive him, do not bear the grudge. Understand that the person who offended you does not even think about you, and you are finishing yourself off with your own experiences. Your experiences are your experiences, and they bring neither relief nor retribution to anyone. To stop self-destruction from stress, replace negative emotions with forgiveness, calmness, and joy. Learn this technique and then in any cases that deprive you of peace, use it.

- Smile more often. Make it a habit to start your day with a smile. During the day, smile at your friends; if smiling is not appropriate, smile mentally. In the evening, as you prepare for bed, smile your most sincere smile at your reflection in the mirror.

“Perhaps the hardest thing to recover from stress is to be alone—every person absolutely needs communication. It affects the restoration of energy and mental balance, brings an undeniable charge of positive emotions to life and takes care of the nervous system, restores memory and healthy sleep, helps to calm down and forget about problems, restore former mental strength and normal appetite. For example, you can have a pleasant time meeting with friends or loved ones. Even if you don’t want to go to noisy events, you should pull yourself together and go to a meeting with your company to relax and unwind with pleasant people you know. This meeting could be some kind of holiday, a joint trip to the cinema or a cafe, a romantic date, or just an evening spent playing board games with your beloved family and children.

— Clean up the house, sort out things in the closet, in the workplace. In a similar way, you can “put things in order” in your head. And it’s much more pleasant to be in cleanliness and order, rather than among chaos.

— After stress, a hobby will help you restore your strength. Surely there is some activity that you have only dreamed of: crocheting an openwork collar, carving a horse figure out of wood, learning to dance tango or swim. Thus, you abstract from stress and set new goals, albeit not on a global scale.

If your efforts do not bring the desired result, you can call the helpline 25 – 99 – 09 or seek help from a psychologist or psychotherapist. Such help in our city can be obtained at the “Psycho-hygienic consultation”, which is located at Surgut, Vzletny proezd 11, reception telephone number for making an appointment is 25-41-12.

Executor:

MM. Pershina

Head of the APO "Pergolodar State Conservatory" of the Khanty-Mansi Autonomous Okrug - Ugra "Surgut Clinical Psychoneurological Hospital"

window installation buy a Chinese phone in Ukraine

• < Back
• Forward >

Treatment of emotional stress

In the absence of adequate help, the patient may develop a strong stress reaction, depression, and hypochondriacal manifestations. In milder cases, the patient should try to get out of this state on his own. It is important to find the right “key” to reverse the development of emotional overload. Treatment of emotional stress depends on the character and temperament of each person, on his upbringing, level of development, etc. It will not be possible to relieve emotional overload syndrome in 1 hour or evening. It is important to change your environment for a week or two. It is best to take a vacation and choose a suitable type of vacation. For some, this is a trip with friends to interesting places; for others, a hiking trip will help them regain their emotional status. Here the choice must be personal. If these measures do not help, then treatment of psycho-emotional stress should be carried out by a specialist. This could be a psychologist, psychotherapist or doctor.

In severe cases, drug treatment is required. Sedatives, tranquilizers, antidepressants, and central nervous system stimulants are used. Herbal medicines are also recommended. Particular importance is given to psychotherapy techniques. An experienced doctor will very quickly find the cause and even without the use of medications will be able to bring the patient out of the painful state. Treatment of emotional stress is carried out by rational and individual psychotherapy, persuasion and suggestion. In most cases - against the background of hypnosis. Acupuncture has a positive effect. After the onset of relief, the patient must create an increased background of activity. The best way to help with this is through sports and active recreation.

Psychiatrist, Kazak Alexander Alexandrovich

The text was checked by medical experts: Head of the socio-psychological service of the Alkoklinik MC, psychiatrist-narcologist L.A. Serova.

CAN'T FIND THE ANSWER?

Consult a specialist

Or call: +7 (495) 798-30-80

Call! We work around the clock!

What is emotional stress and how does it affect your health?

When you are in a constant state of emotional stress, it can be especially painful and challenging, and can have more severe consequences than other forms of stress. Part of the reason is that normal stress management measures, such as thinking carefully about the reasons that led to an uncontrollable emotional reaction, can only make the situation worse, whereas in a “normal” state of stress this may work perfectly. A professional psychologist is best suited to overcome such a period. But in this article we will also talk about what you can do yourself to deal with the consequences and prevention.

Important Stress leaves a heavy toll on our daily lives and creates strong emotional reactions because our relationships with others (which may be triggers for emotional stress) directly affect our lives—for better or for worse. Healthy relationships provide not only joy in good times, but also resources to help in times of need, added stability in times of anxiety, and even longevity and good health in old age.

However, conflictual relationships and “enemies” worsen tension and can even lead to serious physical consequences. However, relationships are not the only stressor. Financial crises, an unpleasant work environment, health conditions or a variety of other stressors can cause such a psychological shock that sometimes we are driven to unhealthy behavior in order to overcome the shock and cope with the consequences, especially when everything seems hopeless.

Perhaps one of the most difficult aspects of coping with stress is the feeling of being unable to control what is happening. The feeling of loss of control is one of the most severe and difficult for a person to accept, and in itself is a source of severe stress. But, if we find it difficult or impossible to change/eliminate the cause of stress, we can always work on our attitude and reaction to it, and get help along the way if necessary.

Here are some strategies you can use to help you overcome negative consequences.