Life in the Zen style, or How to remain calm in any situation: techniques, exercises and techniques

What is stress and why is there so much talk about it?

We are used to calling any difficulties and unpleasant incidents stress and are terribly afraid of this condition. In fact, stress is our normal reaction to newness. When the body quickly mobilizes all its strength to quickly adapt to changed circumstances. Whether it's moving, losing a job or getting promoted.

Prolonged stress is dangerous. When you can't adapt to new things for a long time or when changes happen too often. It depletes the nervous system, destroys health and worsens the quality of life.

Situations in which we experience stress:

• We are under intense pressure;
• we are experiencing changes/nothing has changed for a long time;
• worrying and worrying about someone or something; we are in a situation that we cannot control (hello, 2020!);
• have taken on too many responsibilities/too much free time and have nothing to do to their liking;
• we feel an excess/lack of events and impressions.

You say: “Well, this is ordinary life.” Yes, this is partly true. That is why scientists are sounding the alarm and insisting on the importance of timely self-care, stress resistance training and the ability to respond flexibly to change.

“It’s not the stress itself that kills us, it’s the reaction to it.” Hans Selye, Canadian scientist and endocrinologist

How stress manifests itself

Here are the symptoms that are common when you are stressed. Check how many of them you have noticed lately:

• sleep problems;
• weight gain/loss;
• abdominal pain;
• irritability;
• grinding of teeth;
• panic attacks;
• headache;
• problems with concentration;
• sweaty hands or feet;
• heartburn;
• excessive sleep;
• social isolation;
• fatigue;
• nausea;
• feeling overwhelmed;
• obsessive or compulsive behavior.

It is important to understand that during the period of adaptation to the new, you should not expect long-term productivity from yourself. Fatigue and stress do not allow you to cope with tasks as quickly and well as in “peacetime”. Just be patient and give yourself time.

How to reduce stress and take care of yourself

In order not to drive yourself into a stress trap, it is important to know your natural pace and capabilities, your hours of productivity and slump. Don’t forget about breaks in work and relieve stress in time.

Find out more about your features. How often do you need a break, what time do you finish work, what do you need for concentration, how to relieve stress. Some people need a five-minute conversation, while others need to be quiet or go for a short walk.

Set up a comfortable workplace. Create a separate work area for yourself and ask all family members not to distract you while you work. It’s good if you have a separate corner where you can close yourself if necessary.

Separate work and personal time. People working from home often think like this: “I’m at home, I don’t need to waste time on the road. I’ll spend it on business: I’ll finish an urgent task, I’ll answer my colleagues in the chat, I’ll sort out my mail.” This is also possible. But not for long.

Don't stay up late at work. This can lead to fatigue, burnout and chronic stress. Also, try not to combine household chores and work tasks during the day - most likely, you will mess up both.

Delegate. The ability to ask colleagues for help or redistribute forces is an important skill for dealing with stress. If you feel the task is too big or difficult, get support before you begin.

Plan. Make to-do lists, sort them by importance and try to complete the most relevant ones. Focus on one task at a time. Be sure to give yourself time to relax. Take short breaks every hour. Paradoxically, you get more done this way than when you work without looking up from the monitor.

Susan Wojcicki, the resilient CEO of YouTube, says, “It's important to take a break sometimes. I noticed that when you relax, great thoughts come to mind.” By the way, it was she who came up with the idea of ​​changing the word Google during the holidays with animation.

Limit your time on social networks. Endless feeds steal time that could be productive. When you go to glance at a couple of stories, you disappear for half an hour or an hour, and when you return, you rush yourself with work projects, thereby provoking anxiety. Determine how much time a day you want to devote to social networks and how much to work. And try to follow this schedule.

Monitor your body and emotional reactions. Try to figure out why you are now sitting with tense cheekbones or why you suddenly want chocolate. Perhaps you need to take a break and relax rather than build up tension.

Don't let the feeling of loneliness overwhelm you often. Social isolation and loneliness are serious problems that are becoming a threat to public health. People who work remotely suffer especially from them. It is important for a person to maintain social connections with others - for a long time his survival and well-being depended on this. Organize various informal get-togethers, create a supportive environment that will help you feel among your own.

Varvara Lyalagina, author of the Start Blog Up project, in difficult moments seeks support from a circle of like-minded people: “When I get upset, my friends help me. I have a group of colleagues and friends. A very narrow company, but I know that I can tell these people almost everything. They will support me and will not take it outside.”

Friendship for adults: how and where to look for new acquaintances // Networking

Stress and stress tolerance

Stress and stress tolerance

Psychiatrist

dispensary department

Kalashnikov V.N.

Our life is unthinkable without stress. Stress is the body's response to various physical and psychological factors that disrupt the homeostasis (relative constancy and balance) of a person. No matter how old you are, 25 or 60, stress awaits you at every step, in this case age does not matter, because at 25 you can react more aggressively and intensely to situations in which at 60 you will be completely calm, and vice versa.

The intensity of stress directly affects our body; the stronger our tension, the more serious the consequences of such a state . Studies of the stressful state of the body have led to the conclusion that there are sub-syndromes of stress, 4 in total: the first is the emotional-behavioral syndrome, when changes become noticeable in a person’s behavior. The second syndrome is vegetative, in which significant changes occur in protective autonomic activity. Then the cognitive subsyndrome, during this phase of the reaction to stress, mental activity changes significantly. The last subsyndrome is social; at this stage, dramatic changes in communication occur. It should be noted that stress subsyndromes are its development phases. In order to prevent the development of stress and its impact on the body and life in general, you need to take care of your psychological state.

A person's psychological state is determined by three main factors: environment, behavior and abilities. The environment is decisive in stressful activity. Household appliances stop working, the minibus is stuck in a traffic jam, and you are late for work, quarreled with someone you love, etc. All this can cause a stressful state, in order to calm yourself and restore full functioning of the body, you need to change this environment. Research has shown that in many cases a person brings himself to a state of stress through his behavior. By changing your behavior, you can avoid overstrain and fatigue of the body emotionally. Stress levels can be kept low if you have the ability to calm yourself and let things go. If you are a pessimist and constantly imagine everything in gray colors, then you have the ability to escalate the situation and thereby drive yourself into a stressful state. For some, it may take 25 minutes to calm down, while others bring themselves to the point of exhaustion with their thoughts and ideas in just 5. And at the same time, they cannot get out of depression on their own.

The depth of influence of a stress factor on a person, of course, also varies. Thus, the death of a loved one, according to the scale of Dr. Thomas Holmes, is 100% out of 100. Divorces, divisions of property, imprisonment, death or separation from a loved one range from 60 to 75%. Serious injury, illness, marriage, job loss, retirement, pregnancy up to 50%. Problems in sexual terms, unstable financial situation, instability of business, work, death of a friend, change in type of activity up to 40%.

Stress occurs in the life of every person, but all people react to the same events, factors, and phenomena differently. Consequently, the harm to the body, in this case, is different. Why does this depend? From stress resistance – the body’s ability to resist the harmful effects of stress factors. Stress resistance is a complex of human internal resources that allows us to withstand physical and mental stress. “Loads” mean not only emergency, difficult situations, but also daily life, with its worries, contacts, relationships with other people. Why does one person remain productive, have a positive attitude, and the ability to make decisions even in a difficult situation, while another is unsettled by a carelessly thrown word? Stress “tests the strength” of the sphere of feelings. Let's take a conflict situation as an example. With normal stress resistance, in conflict, a person experiences anger, rage, indignation, a sense of injustice, but at the same time, remains within his internal boundaries, not allowing them to be violated. Does not run away from conflict, forgetting about his interests, and does not show excessive, inappropriate situations or aggression. Stress resistance makes it possible to remain in contact with your feelings, to express them adequately, while your head remains “clear”; in the event of a conflict, you have the opportunity to gently and calmly protect your interests. The ability to come into contact with feelings - your own, arising in response to a reaction from the outside, and the feelings of your interlocutor, while maintaining internal boundaries - is a huge resource. The more stress-resistant a person is, the less likely he is to develop psychosomatic diseases, the more successful he is in school, work, and in communicating with people. On the contrary, low stress resistance can significantly complicate the life of a person who cannot withstand everyday stress and suffers from it.

The question arises: what does a person’s stress resistance depend on and is it possible to increase it? Stress resistance is determined by temperament, lateral profile (individual combination of the leading hemisphere of the brain and leading modalities - eyes, ears, arms and legs), character traits. If temperament (a type of higher nervous activity) is mainly inherited and is difficult to correct, then the lateral profile and character traits can be corrected, increasing stress resistance. Neuropsychological correction aimed at strengthening interhemispheric interaction in the brain can have a good effect on the lateral profile of a person. And character traits, such as a tendency to self-criticism, hyper-responsibility, perfectionism, procrastination and others, which significantly reduce a person’s resistance to stress, can be worked on with the help of psychotherapy. How to increase stress resistance on your own?

* Healthy lifestyle (sufficient sleep, healthy foods, physical activity, better in the fresh air, no bad habits, proper rest);

* Diaphragmatic breathing, which normalizes the level of carbon dioxide and oxygen in the body;

* Relaxation (massage, warm bath, aromatherapy, music therapy, art therapy);

* Daily planning of current affairs and events, avoiding emergency situations both at work and at home, prioritizing the order of tasks;

* Positive thinking;

* Timely release of accumulated negative emotions (beat a pillow, scream with all your might, sing loudly at karaoke, throw pebbles into the water on the shore of a pond, kick a ball, dance and other things that help you);

* Hobbies that improve your mood.

Increase your resistance to stress , and be healthy and happy!

Stress resistance test and stress level diagnostics

Determining the acceptable level of stress is difficult because it is very individual and depends on many factors. What one person can easily bear may become an unbearable burden for another. To test yourself, pay attention to how your sleep, physical condition, concentration, and activity have changed recently. Perhaps there was a feeling of guilt, loneliness or anger? This may also indicate a stress reaction.

To quickly check your stress level and the degree of your stress resistance, take short tests:

• express diagnostics of stress – 9 questions;
• psychological stress scale - 25 questions;
• stress resistance test;
• and here you can find out how you usually cope with stress.

Stress Monitoring Apps

You can track your stress level (determined by changes in heart rate) and get other data about your health using the following apps:

• StressCam determines biological age and stress level in 2 minutes.
• Welltory displays data on sleep, stress and productivity, and forms the results of the day.

Everything you wanted to know about stress: prevention methods. Part 1

Publication date: November 24, 2021 Articles

the “Helpline” department of the State Budgetary Healthcare Institution SKKSPB No. 1, tells the story .

Stress is a destroyer, stress is a creator

The word “stress” has become firmly established in our everyday life. And yet, what kind of phenomenon is this? I propose to look at a familiar concept from a somewhat unexpected side.

Translated from English, the word “stress” means pressure, load, tension, as well as external influences that cause this condition. Stress that causes negative consequences is called “distress”, positive ones are called “eustress”.

The founder of the concept of stress, G. Selye, gave the following definition of stress: “The body’s nonspecific response to any demand that is placed on it.” What does a non-specific response mean? This means that in various extreme situations, the behavioral response of each person’s personality and the consequences for his body will be different (non-specific). Those. one person’s blood pressure rises, another’s gastritis or ulcer worsens, the third gives a mental reaction, even a pathological one. With the same load, each person “breaks the weakest link” in the body.

At the same time, the internal physiological response will be the same and will be expressed in three stages of stress development:

1) anxiety (shock phase): the body’s defense mechanisms are activated;

2) resistance (adaptation or stabilization phase): the body’s adaptation to new conditions that impose increased demands is achieved. But if exposure to stress factors continues, the third stage develops;

3) exhaustion: wear and tear of the body’s adaptive and protective mechanisms occurs and a violation of the coordination of vital functions increases. As a result, somatic and mental illnesses develop.

Is it possible to avoid the onset of the exhaustion stage? Yes, I have. Stress prevention methods:

• Lead an active lifestyle and don’t forget about rest! Even the busiest person should always find time to relax. It is important to rest not only your body, but also your soul. You can take a walk, read an interesting book, watch an exciting movie, chat with friends, play with your pets. It is enough to change the direction of activity - work intellectually, do physical work. So much for rest. If you are physically overworked, overload your brain.
• eat food enriched with vitamins;
• get enough sleep. Healthy sleep is a very good protection against stress in general and a good prevention of exam stress. A well-rested person has a higher resistance to stress, and all cognitive functions definitely work better. If you really can’t stay up late, try at least not to eat three hours before bedtime, and not to drink tea, coffee, or alcohol before bed. It’s better to take a walk for half an hour or at least just stand for a while near an open window or on the balcony (without a cigarette, of course). It is advisable not to forget to ventilate the bedroom;
• give up alcoholic beverages and do not use drugs; Limit your consumption of caffeine (coffee, strong black tea). I especially want to note the harm of drinking energy drinks (just expensive, heavily advertised coffee with a heavy dose of sugar). The harm of energy drinks is as follows: frequent consumption of them increases blood pressure. The drink itself does not provide energy to the body; it works from personal reserves, which the body takes from itself . The consequences of taking energy drinks are irritability, sleep disturbance, depression, addiction to caffeine. The increased content of vitamin B in energy drinks increases the heart rate and provokes trembling of the limbs. And don't forget about their high calorie content;
• do not watch or listen to anything that gives unpleasant feelings and impressions (movies, music, news). Learn to analyze information pouring in from all sides and not take dubious videos on faith;

Prevention of stress should consist of increasing your resources and taking care of your body. And any stimulation of oneself is an attempt to raise a driven horse. Even the word stimulus in ancient Greek means “whip, driver’s stick.”

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How to increase stress resistance: techniques, techniques and exercises

Unfortunately, it is impossible to remove stress from life; in order to maintain your mental health and maintain balance, you need to train stress resistance. Here are some tips and techniques to help you do this.

Cognitive techniques help you monitor your thoughts and develop an optimal attitude towards a problem. It is useful to keep a stress diary and make lists of solutions to problems.

Jen Larson, teacher and author of The teacher next door, says, “When I first started teaching, I thought everything needed to be assessed, and I killed myself to do it. Later I realized that sometimes the process is important. This simple change in mindset has significantly reduced my stress. The truth is that we can be truly good teachers without trying to live up to the image of a superhero and an ideal teacher. To prioritize, we need to focus on the most important things in our classroom.”

Working with emotions. Identifying the emotion you feel during stress is part of responding. This helps you learn more about yourself. How to do it? Imagine what your emotion looks like, and then draw, sculpt, or sing it. Imagine the problem has already been solved and think about how your emotion will affect the result.

Marie Delaney, educational psychotherapist, teacher and author, talks about the importance of positive emotions and pleasant self-talk: “What would you say to your best friend if he was having a bad day? Would you tell him that he is a useless teacher who can't cope? Probably not. And yet we often say this to ourselves. Make the decision to talk to yourself like you would your best friend.”

Mindfulness and breathing practices. Ask yourself: “What is happening right now?”, switch to your senses, pay attention to something new nearby. Observe your breathing, leaving thoughts for at least a couple of minutes. This will allow you to shift your focus and concentrate on sensations.

To relax, use simple meditations or simply breathe deeply and slowly. This will help activate the parasympathetic nervous system (responsible for ensuring that the body restores energy reserves during sleep and rest - editor's note) and calm down.

Dr. Elizabeth Hoge, a psychiatrist at the Center for Anxiety and Traumatic Stress Disorders at Massachusetts General Hospital, says mindfulness meditation can help relieve intrusive anxiety.

Julia Corlis, editor of the Harvard Heart Letter, says, “If you have unproductive experiences, you can learn to perceive those thoughts in a completely different way. You might be thinking, “I'll be late, I could lose my job if I don't arrive on time, and that would be a disaster!” Mindfulness teaches you to recognize, “Oh, it's that same thought again. She already was. But it’s just a thought, not part of my essence.”

Physical activity and rest. 20 minutes of active training will help increase stress resistance, and regular physical activity will increase the production of “joy hormones.” For deep relaxation and combining breathing exercises with physical ones, choose yoga or qigong classes.

Don't neglect sleep. Get at least 7-9 hours of sleep. In stressful situations, if exercise is not possible, it helps to laugh or cry.

Sheryl Sandberg, CEO of Facebook, is trying to get enough sleep. Before going to bed, she turns off her phone to avoid scrolling through the news feed or reading emails at night. “Getting sound sleep that is not interrupted by text messages makes it much easier to deal with stressful situations during the next day.”

Nutrition. Avoid alcohol, caffeine and nicotine, although during times of stress you really want to use them. Better choose a balanced diet. Food should not be too sweet or salty.

Chewing helps cope with stressors - then the body switches to digesting food and reduces emotional intensity. It is better to chew solid, healthy food. If you don’t have carrots on hand, chewing gum will do.

Communication with loved ones. Make a habit of sharing your experiences with family or friends, doing something pleasant together, thanking each other for your support - this will help you develop “joy” hormones and gain strength.

Relaxation apps. Electronic assistants will help you take time to relax, sort out your thoughts and track your emotional and physical state.

Erica Raso, a writer and editor in the field of education and HR, notes that meditation for teachers and students can help cope with the mental health crisis. “Meditation will help you and your students develop skills such as concentration, emotional regulation, kindness, compassion and self-soothing. And all this lifts the mood in the classroom. Luckily, there are many free tools available to help teachers and students work together on mindfulness. To do this, you just need to log into the application.” What a way to survive the distance.

Here is a list of apps that help improve stress resistance. By the way, they can be used at the workplace instead of another cup of coffee or sweets.

• Headspace - meditations, videos and articles that help increase stress resistance.
• Meditopia - meditations and mindfulness exercises for relaxation, reducing anxiety and developing self-love.
• Calm - meditations to improve sleep, reduce stress and anxiety. There are cycles of thematic meditations.
• DownDog helps you stay fit with yoga, ballet and interval training. There is a section with meditations and prenatal yoga.
• Woebot - supports and gives advice on mental health. On behalf of the cute robot, a dialogue is conducted, small tests are carried out, or psychological recommendations appear.
• MoodTools is a comprehensive application where you can monitor your condition, keep a diary, meditate, use other practices, and watch thematic videos or articles.

Stress resistance: concept and formation

Surai Tatyana Vyacheslavovna, Student, TSPU named after. L.N. Tolstoy, Tula, [email protected] Stress resistance: concept and formation

Abstract. The article reveals the concept of stress resistance, defined by different scientists. The author considers ways to form stress resistance, which is the most important quality for a modern person. Key words: stress resistance.

Scientists have calculated that throughout most people’s lives, the number of negative experiences significantly exceeds the number of positive emotions; it is in this case that they say that a person is constantly experiencing stress. What is stress, what does it lead to, how to resist it, developing your stress resistance - this will be the purpose of this article. The relevance of the study of stress resistance is due to the increasing volume of requirements from employers for the quality component of the work, and, consequently, the level of training and experience of the specialists performing it. The conditions for the development of most economic systems, production, the existence of the labor market and the organization of personnel policies, developed and economically developing countries, are characterized by high tension of a person’s intellectual, mental and somatic resources, in a situation of increasing volumes of the actual production of goods and services. The problem of stress resistance of the individual in working conditions were studied by such prominent scientists as: G. Selye (the founder of stress research as a phenomenon), I.M. Sechenov and his follower I.P. Pavlov (who studied this issue in application to the optimization of working conditions), K.K. Platonov, E.A. Klimov, W. Wundt, W. James, T. Cox, K. Mackay, R. Lazarus. Prominent researchers such as A.N. Leontiev, B.F. Lomov, R.S. Nemov, B.G. Ananyev and many others touched on this topic in their works. Vardanyan defines stress resistance as a special interaction of all components of mental activity, including emotional ones. He writes that stress resistance “...can be more specifically defined as a personality trait that ensures a harmonious relationship between all components of mental activity in an emotional situation and, thereby, contributes to the successful performance of activities” [1, p. 5]. One of the essential aspects of stress resistance turns his attention to P.B. Zilberman, saying that stress resistance may be an inappropriate phenomenon, characterizing the lack of an adequate reflection of the changed situation, indicating insufficient flexibility and adaptability. He also offers his own interpretation of stress resistance, understanding it as “...an integrative personality trait, characterized by such an interaction of emotional, volitional, intellectual and motivational components of an individual’s mental activity, which ensures optimal successful achievement of the goal of activity in a complex emotive environment” [1, p.5 ]. In the work “Development of stress resistance of students under conditions of intellectual tests,” stress resistance is understood as an integrative psychological education, which includes: a personal component that determines the development of cognitive, motivational, emotional-regulatory functions, and a behavioral component, including the actualization and application of anti-stress strategies [2]. It is impossible to avoid stress; our whole life is a huge complex of factors affecting us. And many of these factors are stressful: street pollution, traffic jams, troubles at work and especially in the family. However, the main secret of stress resistance is that we can influence ourselves, our reaction to these factors, correctly direct our reactions and control them. Many researchers tend to consider stress resistance as a result of training, however, it should not be denied that each person has a certain set of personality traits and physiological characteristics that determine his resistance to stress. Stress resistance is a term in psychology that is interpreted as a combination of personal qualities that allow a person to withstand psychological overload without negative consequences for his psyche and others [3]. N.I. Berezhnaya considers stress resistance as a personality quality consisting of a combination of the following components: a) psychophysiological (type, properties of the nervous system); b) motivational. The strength of motives determines to a large extent emotional stability. The same person can detect different degrees of it depending on what motives prompt him to be active. By changing motivation, you can increase (or decrease) emotional stability; c) the emotional experience of the individual, accumulated in the process of overcoming the negative influences of extreme situations; d) volitional, which is expressed in the conscious self-regulation of actions, bringing them into line with the requirements of the situation; e) professional preparedness, awareness and readiness of the individual to perform certain tasks; f) intellectual – assessing the requirements of the situation, forecasting its possible changes, making decisions on courses of action. [4]

Psychologists say that an adult, mature personality should be able to resist various stressful situations, not panic, but have the strength to act calmly and rationally. However, the same stressors affect everyone differently. There are people for whom repairs and finishing work in an apartment are more stressful than saving a person from a fire. This means that being resistant to stress means having an adequate reaction to what is happening, and, if necessary, mobilizing your psyche and acting sensibly. Is it possible to train this quality in yourself? Yes, you can. To do this, you need to get used to hard work (not only physical), set realistic goals and achieve them, despite laziness or other “important” reasons. After all, doing something against your will is also stress. The following stages are identified in the process of developing stress resistance. 1) Interpretation and assessment of the situation: A) the requirements of the situation, the magnitude of the load, the degree of threat (to well-being, health, authority, etc.), B) the capabilities of the body and personality, B) the ratio of the requirements of the situation and the capabilities of the person. Apart from some physiological stressors, all others do not directly affect a person; the image of the stressor, the interpretation of the stressor, the situation are directly affected. 2) Assessment (analysis) of stress changes in one’s body. Often the “target” of stress exposure is any particular system of the body or sphere of personality. 3) The most important stage is the adaptation process. It can be dominated by one of three directions: A) counteraction, B) adaptation, C) avoidance of stress exposure. [5] Stress resistance is a useful and sometimes necessary quality for a modern person, but it should not be confused with insensitivity and cruelty. Otherwise, we will turn into cold and cruel creatures, incapable of open and beautiful emotions. In the process of evolution, it turned out that stress reactions in the body are reactions of struggle. Those hormones that are released into the blood are released for a specific purpose: to make us move and fight for our lives. A modern person, experiencing stress and having all these experiences, continues to sit still and do nothing. This is fundamentally wrong, because as soon as we start moving, most of the blood goes to the muscles and with it come hormones that cause a decrease in immunity and destruction of the gastrointestinal tract. Therefore, moving during times of stress is necessary. [6] In situations where physical activity is impossible for some reason, you should resort to breathing exercises. In people in a stressful situation, breathing becomes shallow and confused, the reason for this is tension in the abdominal muscles and chest muscles. Therefore, in such situations, it is necessary to control your breathing, breathe deeply, slowly, relaxing your stomach as much as possible. Psychologists also consider self-massage of the back of the head and neck to be an effective way to increase stress resistance. For example, to relieve tension, you can clasp your hands behind your head and apply systematic pressure on the border of the neck and the back of the head, while simultaneously resisting this with the neck muscles. Alternating the exercise with periodic relaxation, tension is quickly relieved, allowing you to relax and, as a result, react to the stimulus more calmly. [7]

Working to the point of exhaustion and constantly driving yourself into stressful situations due to lack of time, or inflicting negative consequences on yourself, knocks the body out of its usual rut and, as a result, resistance to stress decreases. Adequate sleep is a prerequisite for the full restoration of physical and mental strength, and proper nutrition will ensure good health and protect you from additional health problems. Doing what you love or just relaxing helps you gain mental satisfaction, take your mind off problems and relieve stress.

It is always necessary to alternate mental stress with physical stress, because this balances the nervous system. Even when anger takes over, you need to move in order to release the excitement from your body. Visiting the gym, jogging or basic exercises allow you to transform psychological negativity into physical action.

Communication can also act as a stress resistance factor. When communicating with people and trying to put yourself in their place, to understand the emotions and motives of their actions, it helps to build the correct picture of what is happening. And if we abandon negative definitions in relation to others, then our inner world will be much more stable. So, we can highlight the following stress resistance techniques:the ability to concentrate in a stressful situation;knowledge of relaxation techniques;the ability to change one’s own attitudes;the presence of adaptive and adequate protective and compensatory mechanisms;the ability to effectively plan time in a stressful situation;effective control of emotional, cognitive and behavioral spheres;the ability to remain calm in a stressful situation (but not indifference). Stress resistance is a complex and capacious personality quality. It combines a whole complex of abilities, a wide range of multi-level phenomena. Sustainable behavior under stress is one of the important psychological factors in ensuring reliability, efficiency and success of both individual and joint activities.

Ways to develop stress resistance:  psychological competence, i.e. awareness of one’s personal, psychophysiological qualities; knowledge of symptoms, characteristics and patterns of stress; awareness of its consequences;  life experience, including behavior in certain situations, the way of responding, existing relationships;  personal characteristics, including orientation, motivation, level of personal self-regulation, readiness for active action, mastery of psychoregulatory technologies of behavior; the ability to build interpersonal relationships. The stress resistance factor is more pronounced the more resources a person has to counteract stress. The volume of these resources is determined by the individual physiological characteristics of each person. However, if a person has the skills to manage his resources in the process of exposure to stress, the ability to actively replenish them in a short time, to have the skills to identify potentially stressful situations and avoid them, as well as attract external resources to resist the effects of stress, his level of stress resistance increases proportionality to the levels of development of these skills. Thus, the main ways or factors influencing stress resistance are physiological, behavioral and subjective, socio-psychological factors, primarily changes in communication, as well as psychological stress factors.

Links to sources 1.Kireeva M.V. Stress resistance as a component of the culture of human-oriented professions /Kireeva M.V.// Scientific bulletins of Belgorod State University. Series: Humanities – 2011. –№8 (113), T.11. -WITH. 6.2.Khutornaya, M.L. Development of stress resistance of students under conditions of intellectual testing: abstract. dis. for the job application academic degree Ph.D. psychol. Sciences (19.00.13) /Khutornaya, Margarita Leonidovna; TSU named after G.R. Derzhavina. – Tambov, 2007. – 182 p. 3. Karpov A.V. Psychology of management. M.: Gardariki, 2012. 584 pp. 4. Lozgacheva O.V. Formation of stress resistance at the stage of professionalization: abstract. dis. for the job application academic degree Ph.D. psychol. Sciences (19.00.03)/ Lozgacheva, Oksana Viktorovna; Using the example of a law school. – Ekaterinburg, 2004. – 158 p. 5. Podolsky A., Idobaeva O., Heymans P. Diagnosis of adolescent depression. Theory and practice. St. Petersburg: Peter, 2004. 208 p.6. Miteva I.Yu. Stress management course / I.Yu. Miteva. M.: Academy, 2007.188 p.7. Kamenyukin A. Antistress training / A. Kamenyukin, D. Kovpak. St. Petersburg: Peter, 2008.99 p.