Table of contents:
- In the modern world, stress has become a common phenomenon, everyone encounters it more than once. Hustle and bustle, multitasking, problem solving - these are all harbingers of a growing problem. Everyone knows what stress is, but not everyone knows how to avoid it. Let's start by looking at the sources of stress
- 3 stages of stress
- Types of stress
- How can you prevent stress?
- Psychologist's recommendations
Video: How Can You Prevent Stress? Step By Step Action Plan - Image, Self-development
2023 Author: Oswald Adamson | [email protected]. Last modified: 2023-05-21 20:18
In the modern world, stress has become a common phenomenon, everyone encounters it more than once. Hustle and bustle, multitasking, problem solving - these are all harbingers of a growing problem. Everyone knows what stress is, but not everyone knows how to avoid it. Let's start by looking at the sources of stress
Stress is a person's response to an external stimulus. The sensitivity of each is extremely individual: what for one does not pose any problem, for another is a real tragedy.
3 stages of stress
- Stage 1: a person's reaction to the situation that has occurred.
- Stage 2: getting used to stress.
- Stage 3: emotional exhaustion.
The third stage may not come if at the first and second stages it was possible to cope with the problem on its own.
There are a lot of reasons for stress and they all accompany a person every day. Starting with the alarm clock ringing, taking the subway in the morning, solving problems at work, ending with household chores.
Stresses can vary in duration.
- Short term. Reaction to bad news, to an annoying factor (arising instantly, then forgetting).
- Long term. Prolonged nervous tension, which arises from the inability to solve a particular problem.
Types of stress
The most common types of stress are:
- 1. Personal. Stress is caused by internal discontent, worries. A feeling of irritation and aggression grows in connection with unjustified dreams and hopes.
- 2. Worker. It arises from multitasking, depreciation, low wages, lack of demand at work.
- 3. Financial. Stress that is provoked by a lack of funds, dissatisfaction with the general financial situation in life.
- 4. Public. Problems that arise when being in society. Misunderstanding among acquaintances, in the company of friends or other social groups.
- 5. Personal. Stress from personal setbacks. Absence of a second half, lingering bad relationships, inability to change existing relationships.
How can you prevent stress?
Step 1. Incoming issues need to be sorted by urgency, importance and value. You can write them down and identify the problem in the correct section. Outline a plan of action in each section, as well as establish the emotions that you may feel (in case you don't panic and keep the situation under control).
Step 2. Formulate your motivation for change and confidently walk towards the intended path. When there is a goal, there is no time and energy for stress and depression.
Step 3. Focus more on your feelings. Your opinion should be authoritative for you, not someone else's. Feeling confident and stable will give you a good foundation so that the circumstances don't stress you.
Step 4. Try to assess the situation realistically and objectively. Do not panic, learn to perceive all information through the prism of a cold mind, turning off emotions.
Step 5. Set aside negative thoughts and attitudes. “I won't be able to do it,” “I won't be able to do it,” “I’ll be fired,” “I won’t get a raise.” And don't predict a bad future for yourself. Solve problems as you go. If you set yourself up for failure in advance, most likely it will happen to you.
6 step. Write a list of all the beliefs about life that worry you, and challenge each one (for example: there are liars around, there are no good men left).
7 step. Create a hierarchy of fears and work on them day by day from smallest to largest.
Step 8. Keep a journal of the emotions and feelings you experience. Be sure to write what events led you to destructive emotions. Over time, you will be able to analyze what circumstances most often unsettle you. By rereading your diary, you will know your weaknesses. It is necessary to strive to change your attitude towards them.
Step 9. Define and follow your life priorities. Do what you want more often, not what society or external circumstances require. Emotional stability is the key to strong nerves.
Step 10. Find a hobby you like. It will become a source of energy, inspire you.
11 step. Meditate or dream. Meditation will help you concentrate. If you are not interested in this direction, then just dream. In a calm environment, close your eyes, breathe and imagine where and when you felt good. Go back there mentally.
Step 12. Visualize only the good. Even if your situation is difficult, always think about a positive outcome. A positive attitude and belief in the best will contribute to a positive resolution of the stressful situation.
Step 13. If possible, exclude people who contribute to stress from your social circle. If this cannot be done, minimize communication or increase distance.
Step 14. Diversify your life. This will help you not to plunge headlong into negative emotions.
It is worth noting that the recommendations of a psychologist can serve both as a way out of stressful situations and help prevent them. An active life position, faith in yourself and independence from other people's opinions will allow you to stand firmly on your feet and be less exposed to stressful situations.
Finally, I want to say that you should not completely eliminate stress from life, as it happens with a plus sign. It is often used as an incentive to improve productivity and efficiency. Stress can help you get things done better and faster. For example, at work when preparing an important project on a tight schedule or preparing for exams, for which, as usual, there is not much time.