How to get out of stress, survive depression and restore the nervous system

Stress is the body's response to external stimuli, threat, negative emotions, fatigue, nervous tension.

This reaction can be mental, emotional, chemical, physical. The first to formulate the concept of "stress" Hans Selye. The very word "stress" means "pressure."

During stress, the body releases stress hormones( adrenaline and cortisol).In small amounts, stress is useful for the body and life, it helps to activate the body's strengths, helps to think and make decisions, raises vitality and makes us more energetic.

On the other hand, excessive stress is harmful to health and quality of life.

What does it look like?

Stress is not considered a disease, but it has its symptoms. The main signs of stress include:

• a constant feeling of irritation, depression( often for no apparent reason);
• anxious sleep, insomnia;
• feeling of fatigue, weakness, headaches, depression;
• scattered attention, slow thinking, memory problems;
• problems with rest;
• general apathy, and apathy towards friends and family;
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• increased tearfulness, a feeling of self-pity;
• decreased appetite, or overeating;
• the appearance of nervous tics, and obsessive states.

How to quickly get out of the acute stress situation

In order to get out of the state of acute stress there are several simple techniques:

1. Respiratory gymnastics .It is necessary to slowly inhale through the nose, hold your breath, and make a slow exhalation. During this , imagine that stress leaves you with every exhalation, and every breath brings confidence and calmness.
2. Minute rest .You need to relax the edges of the mouth, and then all the muscles of your face, moisten your lips, relax your shoulders. Concentrate your attention on the position of the body and face - they are a reflection of your thoughts and inner state. Change the facial expression and position of the body with breathing exercises and relaxing the muscles. This relaxation technique can be used in any situation.
3. Transfers .Inspect carefully the room in which you are. Pay attention to all the details and items. Begin mentally slowly calling these items one at a time. When you focus on this listing, it will help to distract from stress, and begin to rationally perceive the environment.
4. Sports .Ideal for boxing. In many Japanese firms, workers are offered a mannequin with a director's face so that steam can be released to it.
5. Physical work .Physical work helps reduce internal stress.
6. Realize and express your emotions .Tell others directly what you feel. This will help to avoid misunderstanding, as well as a possible emotional explosion in the future. We should also talk about a specific situation, without generalizations and references to the past.
7. Switching .Instead of experiencing and digesting a stressful situation, you need to switch to finding a way out of it.
8. Attitude to the situation .Often the situation can not be changed, so you need to change your attitude to it. Perhaps, to find positive aspects, and perhaps - to let go of fear.

How to get rid of chronic stress and depression

You can get out of stress yourself. However, in the case of chronic stress, sometimes you can not seek medical help. There are a number of symptoms in which it is recommended to consult a psychologist or neuropathologist:

• stress and anxiety last more than two weeks;
• feeling of depression and apathy;
• suicidal thoughts, thoughts of the absence of meaning in life;
• decreased immunity, the appearance of psychosomatic diseases;
• problems with sleep, insomnia, nightmares;
• chronic fatigue, weakness, increased or decreased appetite.

The doctor prescribes medications that can ease the patient's condition. The most common way to get rid of stress and depression is by using the following drug groups:

• sedative preparations - give a mild sedative effect, based on herbal components;
• antidepressants - improve mood;
• tranquilizers - help to remove anxiety, stress, phobias and fears;
• normotimiki - regulate mood and emotions;
• nootropics - improve brain activity and memory;
• neuroleptics - regulate the production of neurotransmitters in the body.

In addition to drug treatment, there are other methods to combat chronic stress. To such ways it is possible to carry:

• psychotherapy;
• herbal medicine;
• sports;
• sun treatment;
• diet against stress;
• hobbies and creativity;
• folk methods( bath and apitherapy);
• soothing baths;
• treatment of animals.

Treatment of stress will be effective if the complex apply at least 4-6 methods, listed below:

1. Psychotherapy .There are several psychotherapeutic treatments for stress: hypnotherapy, gestalt therapy, cognitive- behavioral therapy. Hypnotherapy helps relieve the load from the cerebral vessels and the heart, brings a sense of calmness. Gestalt therapy helps to find out the cause of chronic stress or depression, by collecting all the parts of the problem together. Cognitive-behavioral therapy helps to clarify the causes of internal conflicts, and to solve the problem of anxiety.
2. Herbal medicine .Different herbs allow you to deal with different problems. From herbs and gatherings make infusions, decoctions, or simply apply, as an alternative to tea. Pharmacies have a large number of different collections, and they can also be prepared on their own. Herbs with a soothing effect: St. John's wort, chamomile, valerian, mint, thyme, oregano.
3. Phytotherapy can not be a full-fledged treatment for depression, but it can be used as an auxiliary method.
4. Sports .Sports activities normalize blood circulation, increase tone and help to supply the brain with oxygen. The most recommended sports and types of physical activity include fitness and aerobics, team games, swimming, jogging, skiing and speed skating.
5. Treatment with sun .In some people, the symptoms of depression and stress are associated with a lack of vitamin D. In this case, recommended sunbathing, visiting the solarium, walking on the street in sunny weather.
6. Diet against stress .To combat mild depression and stress, you need to eat foods that stimulate the production of serotonin: pumpkin, sweet pepper, carrots, tomatoes, persimmons, citrus fruits, apricots, bananas. When fighting stress, it is also desirable to have in the diet of meat fatty fish varieties( mackerel, salmon, herring), pasta( hard wheat varieties), baked potatoes, cocoa.
7. Hobbies & Crafts .Having a hobby helps relieve stress, give vent to your emotions, bring your thoughts in order. When chronic stress is recommended classes of knitting, embroidery, sewing, drawing, sculpting, appliqué, wood carving, assembly of models.
8. Folk methods( bath and apitherapy) .The thermal effect in the bath has an anti-stress effect. Even more effective is the use of birch, oak and eucalyptus brooms. Apitherapy is the application of bee products. Propolis, royal jelly have a positive effect on the psychological state, improve well-being. Soothing baths. Taking a bath with essential oils, ginger, sea salt, herbal infusions can relieve stress, restore the soul balance.
9. Treatment with animals .Contact with some animals helps to get rid of insomnia, neuroses, depression. These animals are cats, horses, dolphins.

How to Rebuild the Nervous System after Stress

After overcoming stress, the body's resources remain depleted. It is necessary to replenish the energy reserves and restore balance in the mind, body. Meditation and yoga, yoga breathing techniques can help in this. These methods allow you to quickly recover physically and energetically, give a great charge of energy.

A good method of renewing the body's resources after stress is a healthy, sound sleep. He will restore the body and psyche.

Whenever possible, it is recommended to have a sanatorium vacation, a spa vacation, a trip to the sea. As a more affordable alternative, you can take walks in nature, communicate with friends.

For some, extreme sports are also suitable: climbing, hiking, parachuting, rope jumping. Of less extreme ways will suit attractions.

These methods give bright impressions, charge with energy and help to switch consciousness.

How to Rebuild the Nervous System after Long-Term Stress:

Required Acquisition - Stress Types

There are two main types of stress:

1. Eustress( useful stress) .It can be caused by positive emotions, from anticipation of future events or work, or in a complex but easily overcome stressful situation. Eustress promotes the mobilization of the forces necessary for daily life and work. In this case, small amounts of adrenaline are beneficial for the body.
2. Distress( harmful stress) .Negative stress that occurs during a critical stress. It leads to the depletion of the body's resources, and can lead to various diseases, and even to death.

Distress has two varieties:

1. Acute - occurs as a result of an unexpected event( death of loved ones, fire, accident, earthquake).A person can have inappropriate behavior, and the development of somatic disorders.
2. Chronic is the result of prolonged exposure to a negative person. Often these are psychological, environmental and social stress factors.

The classification of stress can be based on the factors that cause it:

1. Psychological - is caused by a negative relationship with the society.
2. Physiological - arises as a result of excessive physical exertion, lack of sleep, malnutrition.
3. Information - caused by an excess or deficiency of information. The problem can be caused by an excess of information that must be taken into account, and in case of a deficit - the lack of information and a sense of uncertainty.
4. Emotional - is caused by an excessive intensity of feelings. It can occur both during joyous events and in dangerous situations.
5. Managerial - caused by increased responsibility, and the need to make important decisions.