How to become resilient to stress. What is stress tolerance and how to develop it? Video: The most important foundation and secret of stress resistance from Alexander Petrishchev

Stress has become an integral part of life today, especially for people who live in big cities. They are constantly in a state of tension, in an eternal race. Therefore, the question of how to develop stress tolerance visits almost every one of them. Since there are enough difficult situations and events in life, and they appear from time to time. There are circumstances that make you completely reconsider your views on life and life in general beyond recognition.

These can be various unpleasant events. In them, a person begins to experience a huge storm of negative emotions, which, as it seems to him, he will not be able to cope on his own. This gives him self-doubt, as a result, apathy and disappointment in life arise.

Resilient people

But those who quickly come to their senses after the experienced stress and adapt to new life circumstances and conditions. Often help them in this for the development of stress resistance.

But there is no one algorithm of actions for all people (the same). There are certain practices from which each person can choose which method is suitable for him. To be more precise, it is a complex effective exercises. But since the critical stress threshold for each person is different, then the choice of a set must be approached individually.

The article will tell you how to develop stress resistance. It will also describe techniques that help to survive difficult situations. Everyone can choose for himself a certain complex, which will be acceptable to him.

What is stress tolerance?

Stress tolerance involves the adaptation of a person in a critical life situation for him. For example, it can be psychological trauma, threats, tragedies, health problems, in relationships with loved ones, problems at work, material difficulties, and so on. Stress resistance involves the ability to cope with such circumstances and quickly return to a normal state of mind.

In the course of research, it was found that every person can have this quality. After all, it is not something supernatural. If you observe, people often show it. It is very important to understand that people who develop stress resistance in themselves do not become indifferent to suffering and easily survive any difficulties. Pain on an emotional level and serious psychological trauma will not go away, just a person will learn to cope with them, experience them less painfully and enter the normal course.

But such a quality as stress resistance is not an innate trait. You need to know that this is a skill acquired throughout a person's life. This feature implies in general the beliefs, actions, train of thought of a person that he acquires in the process of his development.

Development of the level of stress tolerance

Stress resistance is a whole complex of factors. Based on the results of research, it was determined that the level of resilience often depends on the support and care of the family and the environment of the person. Relationships in which a person feels love and a high degree of trust are important. This helps to develop the skill of stress tolerance and the belief that one can cope with many life circumstances.

The factors that help to acquire a sufficiently high level of stress resistance are:

the ability to build life plans and translate them into reality or take steps towards their implementation in order to get as close as possible to the goal;
self-confidence, a real and objective assessment of one's skills and talents, the correct calculation of one's strengths in any business and undertaking;
positive problem-solving and communication skills;
the ability to control your emotions and the flow of feelings.

All of the above qualities can be developed both in combination and separately. This can be done both independently, engaging in self-development, and with the help of the services of a specialist.

How to develop stress resistance? Strategies

You need to be aware that psychological resistance to stress in life is not something one-time, not a condition that can happen once and never happen again. Everyone is different, so everyone reacts differently. The method by which one person can cope with stress will not always help another. For each person, different strategies in the fight should be applied, depending on his character and personality type. The American Psychological Association offers 10 effective methods that help fight stress. They can be used to develop your own strategy for developing resistance to various irritating factors.

How to develop stress resistance in yourself? 10 rules will be presented below.

Crisis is not a problem from which there is no way out

When a person is unable to change the course of the situation and the circumstances that he has to endure, it is necessary to change his attitude and reaction to them. Try to look beyond the framework of the present. One must imagine that the situation will be much better in the future. Thus, subconsciously, a person will begin to pull himself out of the prevailing life circumstances and strive for the goal of improving them. It is important to pay attention to even the smallest details and reasons why the condition improves, and try to return to them more often.

Good relationships with close circle of people

Good relationships with family and friends play an important role in a person's life. Since if they are trusting, relatives will always be able to both just listen and lend a helping hand if necessary.

Thus, a person becomes more confident in his abilities and reliable rear. Feeling supported and protected is very important. This increases the level of stress resistance. Also, many psychologists are convinced that participation in various associations, such as adequate religious organizations and interest groups, can really help a person cope with difficulties. Also, by helping other people, a person helps himself.

Set a goal and strive for it

This is very important point. You need to set certain goals. And step by step strive to achieve them. You can do something that brings you at least one step closer to your goal every day. And then, over time, the tasks that seemed simply impossible and huge will become more understandable, and the person himself will not notice how he came to what he so wanted to achieve.

See things in perspective

How to develop stress resistance? It is necessary to look at the current difficult situation as if from the outside and adequately assess it, without giving vent to emotions. Thus, many things will fall into place. A person will be able to see more clearly how to proceed further. Here it is important not to make an elephant out of a fly. And evaluate everything objectively.

Change in life is part of it

Some goals for a certain period of time may not be available for any reason. You shouldn't panic because of this. You need to rethink which circumstances you can still change, and which you can’t. And start acting, starting from the circumstances that can be changed by making some effort.

Act, don't wait

In any adverse situation, you need to act as actively as possible. To turn them for the better, you need to make decisions. Do not hope and wait until the problem goes away by itself.

Find ways of self-development and self-knowledge

It happens that in this process people learn a lot about themselves. They realize that they have grown spiritually on the way out of some difficult life situation. And after the hardships experienced, they gained self-confidence, their attitude towards people and life in general changed. There was a change in outlook on life and a reassessment of values.

Look at yourself positively

Should be trusted personal experience and intuition in solving complex problems. You need to develop self-confidence.

be an optimist

It is necessary, in spite of everything, to try to maintain hope that the Good times. It is important to try to visualize what you are striving for, and not waste time thinking about your fears.

To take care

Pay attention to your feelings and needs, take part in activities that bring pleasure and relaxation. This affects the development of stress resistance. Exercises like meditation help a lot too. Physical exercise is also essential.

You need to help yourself keep a clear mind and a healthy body so that you always have the strength to deal with stress.

Conclusion

Now you know how to develop at home. We have covered ten basic rules that will help you achieve the desired effect.

No matter how insulting it may sound, but stress is the norm of our lives. But many do not know that stress is created by Mother Nature so that we adapt to momentary changes, events taking place in the environment. If you constantly get small portions of stress, then the level of adrenaline increases in the body, which is very useful. At these moments, an innate property is triggered - human stress resistance, that is, there are functions that prevent the effects of stress. It may vary from person to person. Some have an increased function, while others have a reduced function. It all depends on various factors. But there is an opportunity to develop stress tolerance. Before you start working on yourself, let's find out what is the characteristic of a stress-resistant person.

What a resilient person he is

Unfortunately, not all of them are like that, as we have already said, everything depends on a complex of factors. But it is possible to discern this quality in a person, that is, an increased ability to withstand stress.

Able to predict the situation. It means that he is ready both physically and mentally for stressful situations.
Can take on multiple tasks and complete them successfully. Thus, he can focus on the crisis and quickly resolve it by mobilizing all forces.
Has experience in overcoming stressful moments. Once he had already experienced difficult emotions and we can say that he “hardened”. Now he knows what this is fraught with, what can happen next and.
A special type of psyche and nervous system. There are character traits in which a person endures any difficulties, including stressful situations. His internal forces, as it were, redirect the influence of stress to the stimulation of certain qualities. For example, someone, very nervous, eats a lot, sings, composes poetry, music.
He has the motivation to endure stress. For some, such moments are a way to achieve something, to get moving.

To overcome stress, you need to fight it. However, the body has to resist the changes that occur to a person and the world around him. And here the set of qualities that each of us has “acquired” over the past life is of tremendous importance.

If we have fundamental qualities, courage, wisdom, willpower, then we can more easily look at it, as it were, from the other side. All this can be brought up in your character, the main thing is to have a desire, and this is already half the battle. If you add to everything the ability to keep everything under control, an understanding of how a certain process can end, then everything will be in order. That is, we need to cultivate in ourselves that very stress resistance, consisting of various factors.

How to develop resilience to stress

Someone from the wise said that you should not be afraid of stress, because this phenomenon does not visit only dead people. You just need to learn how to manage it, manage your emotions. And stress will become a very normal and manageable moment in our lives.

When we hear that this or that person has an increased resistance to stress, we understand that he knows how to keep his emotions "in hand". But not only that, a person is able to control them, that's what can generally be called a talent for self-control. Is it difficult to cultivate such qualities in oneself? No, you just need to want and try. But in order to understand how we can resist stress right now, let's take a test, sort of analyze the situation at the start of work.

Below are the phrases, the choice of which corresponds to a certain number. Then we summarize and find out what we are like in the fight against stress. If you perceive the following situation as stress in rare cases, give yourself a 1 point, often - 2 points, and constantly - put 3 points. So, let's begin.

You are late for your plane, train.
Management calls on the "carpet".
You have been instructed to do new work.
There was a fight with a close friend.
Financial difficulties arose.
It seems to you that you are not fulfilling your obligations, your work.
You feel that the disease begins.
Behind your back, your work colleagues, friends, neighbors talk bad about you.
We witnessed a terrible car accident with victims and mangled cars.
During urgent work, you are distracted.
Broken TV, computer.
A friend, husband (wife) was fired from work.
You are in a situation of time pressure.
There was competition at work, in school and in personal life.
You don't sleep well, you suffer from insomnia.
You have an evening planned, a weekend, and your boss asks you to go overtime.
We witnessed a conflict in the store where we ran after work.
A loved one has betrayed you.

Now, after giving the answers, calculate your points. Up to 36 points - you are a person who can resist stress. Only out of the ordinary, exceptional moments can knock you out of your normal state. You have excellent intuition, excellent control over your behavior. Wisely use willpower, be careful, do not worry about trifles.

From 22 to 44 points - are you nervous too often? Although, there are times when you can pull yourself together. Therefore, it is necessary to foresee in advance that the accumulated problems can explode like a volcano.

From 45 to 54 points - you often panic. Stress rules your life, and for all sorts of trifles. Stop and take a break. Think about it, is it worth it to be so upset, worried and worried about other people's bleating? Yes, and their own, too, are not so terrible to suffer like that. You have a minimum threshold of resistance to stress. You should work on yourself!

What does it mean - stress resistance

To begin with, let's get acquainted with the decoding of the term by psychologists. According to them, stress resistance is the ability to competently, without tantrums and fear, to respond to unforeseen, foreseen situations and the ability to control negative types of emotions, formed by someone or independently. There are several types of people in psychology who have stress resistance.

stress resistant- can hardly endure problems, and even trifling situations. They are not able to adapt to the newly created circumstances and at the first occasion they get irritated and nervous. These include psychologically unrestrained, inflexible persons who immediately panic.
stress trained- this type can and is ready for minor stresses and calmly experiences them, but if the blow is intensified, that is, the stress is more powerful, the person becomes limp. People cannot make decisions, they are very nervous, they are afraid to take responsibility.
Stress inhibitory- react to situations more calmly, but the reason for this is not work on themselves, but a phlegmatic type of character. In general, everything is “on the drum” for such people, they treat everything indifferently, coldly. Only powerful stress can affect their condition and lead to depression.
stress resistant- this type is characterized by an excellent protective function of the psyche and they react better than others to various acute situations. For some, an excellent quality can be innate, for others it can be the result of training and self-improvement.

What are the Benefits of Stress Resilient Faces?

We cannot live our lives without stress. And if you are a sociable, sociable person, work surrounded by people, then it is really simply impossible to avoid them. Otherwise, you need to close yourself within four walls and not let anyone in. We hasten to disappoint, even in this case, you can be stressed, for example, if you have an illness, you remember the bad. In short, it's easier to fight than to avoid!

Persons with a high threshold of resistance to stress have a lot of advantages in such situations. They, as a rule, have excellent health - everyone knows that you are less nervous, which means you live longer. After all, problems with the body most often occur against the background of nervous experiences, depression, stress. As a result, there are troubles with the gastrointestinal tract, the state of the heart, blood vessels, kidneys, and liver. In addition, the quality of sexual life is deteriorating by an order of magnitude.
Stress-resistant live in peace. They perceive the ups and downs of life wisely, realizing that everything in life passes, and this too will pass. It makes no sense to react irritably to various trifles, trifles. Thanks to this quality, a person calmly, without problems, fulfills his functional obligations. Does not create problems in family, work relationships.
The world is getting better. Realizing that stress is a moment that comes and goes, a person does not stop admiring the world, enjoying his life. If, on the other hand, you react painfully to everything, you are afraid of everything, worry, get upset, and be stressed, then the world turns into gray, black colors. Cats scratch at the heart. A person falls into depression, and every new day he perceives as another portion of trouble. They are not able to breathe deeply, they are afraid to take new steps, to make new acquaintances.

Studies have been conducted on how stress affects human health. It turned out that more than 60% of people who are stressed at the workplace suffer from allergic reactions, more than 50% cannot sleep normally, their sleep is disturbed, about 25% suffer from somatic types of diseases.

You need to understand that a smart and sensitive person will always face stress. If this is a “thick-skinned”, phlegmatic type, for whom there is nothing valuable and sacred, then stress will be nothing to him. But these are features of the psyche, few people have them, and, thank God! We know that our readers are intellectually developed people who need to learn how to curb their emotions. And treat stress wisely, with restraint and manage it.

Why is it important to develop resilience to stress?

The famous psychologist Selye noted that there are two types of stress - negative and positive.

Negative - can destroy the human psyche.
Positive - can excite, disturb, but do not affect the state of our psyche.

Consider specific examples of positive and negative stress. You decide to go skydiving. There is no denying that this is a very stressful situation. But it is positive, because it does not destroy your psyche, you yourself want to get a portion of adrenaline.

Negative - news of death loved one whom he loved, cherished him, could not imagine his life without him. This type of stress is also dangerous because it has long Negative consequences. As a result, the psyche will collapse, there will be a moment of despair, hopelessness, a dead end.

As we already know, small doses of stress are good for our body. After all, we get a kind of “shake-up”, an incentive for decisive further action. After this, we seem to “wake up”, “wake up” from sleep. And this is understandable, a little more adrenaline enters our blood - a hormone that does not allow a person to constantly sleep.

What are the benefits of stress

We understand that a person who knows how to withstand stress is confident in himself, he is ready for any development of the course of events. In any case, in difficult and acute moments, he is able to pull himself together and control his emotions. Such people are not subject to tantrums, nervous breakdowns. And what is remarkable, many of us do not know what strengths we have. On the contrary, we consider ourselves weak and lax.

Here is a very interesting example from real life. This story was told to me by a work colleague. From childhood, she was friends with a certain Larisa Ivanova. She grew up as a beautiful but sickly girl. Constantly she had to skip school because of hospitals, boarding houses, sanatoriums. But by the age of majority, the body gained strength, and Laura became a very beautiful girl.

Tried to enter - did not pass the competition. But she did not worry and went to work. There she met a man, got married, had a child. While everything is like with people. But after about 3 years, she noticed that her husband comes home in a strange state. Then he decided to quit, and did not want to get a job again. And at some point it became clear - he became a drug addict.

Larisa fought with this disaster for several years, but his parents did not react at all. Instead of scolding their son, they kept giving him gifts. Our heroine could not stand it and left. It was difficult for her with a small child, but nothing, she lived quietly. She opened her own business, took loans and became successful.

After about 6 years, she already had an excellent reputation in her area. But in the same area, another businessman decided to open his own, but the same business. To get the competitor out of the way, he simply pointed the tax police at her, who in a strange way discovered a disc with pirated copies. In one of the computers, again in a strange way, there were films of a pornographic nature, with scenes of violence.

You know, it's a real crime. Larisa understood that this was a natural "setup", but she could not prove the opposite. In short, representatives of law enforcement agencies have done their "dirty" work. Larisa had to close down and go to the office of a brazen and cunning investigator for several years on a summons. Then there was a trial, and she was sentenced to 2 years probation and a large fine.

But we said that our unfortunate heroine had loans, in her arms a child who studied in the middle classes. How to be? She was in complete despair. Even the moment came when Lara began to drink. And it is understandable, everyone reacts to stress in their own way. But Larisa found strength from somewhere and decided to fight the troubles. What she did was to sell her apartment, buy a house in a small town, and already there she opened exactly the same business.

At first it was hard, but slowly more and more new clients began to appear. Her services were used by small firms, then large ones. Finally, she got to her feet. So, without expecting anything from herself, our Laura handled the stress and won.

So what gives us resilience? Yes all! Even hiring according to modern methods is carried out with the study of a person's stress resistance. He needs to pass a certain test, such as the one we presented above. After all, the leaders of companies need such employees. They will bring the matter to the end in any situation, because they can mobilize, not waste their energy and make the necessary decisions in critical moments. If you want a good job, respect for people, and a life filled with positivity, learn to manage your emotions.

How to deal with stress

Many psychologists have found an interesting association for people with stress tolerance. They have been compared to the Phoenix bird, which always rises from the ashes. You understand that specialists cannot deceive, they know what they are talking about. Let us also become the very bird that is able to recover from any difficult situations.

Be a professional in your field. The higher your level of knowledge and experience, the less problems with an underestimation of self-confidence. But a person who knows his business will not worry, get upset, get annoyed and expect bad things from his own actions. He is confident!
Be patient. In any situation, you need to remain calm and not try to do everything at once, lose your calm. Be patient and do not rush to solve problems at once. Sit down, think, take 10 deep breaths in and out. Do not join those who spoil the "general atmosphere", be smarter, weigh every expression.
Treat everyone with respect, no matter the situation. Remember once and for all - there are no people without flaws, because perfection does not exist. Accept the environment as it is, do not try to re-educate everyone. Consider all this in raising a restrained character.
Do not forget about yourself, constantly pay attention to your body, body. Be active. Run, swim, do walking, yoga, shaping. Walking, light walks in the fresh air near the house, in the park, in the square help a lot to gain good health and self-confidence. Go to the bath, get healthy.
Find time to relax - go out of town, to the river, to the forest. Spend time there with loved ones and loved ones - relatives, friends.
Enjoy life, enjoy every day. Do not give in to negative emotions, they surround us everywhere and constantly.
It is important to be able to relax. Learn the technique of proper breathing, meditation. There are a lot of such practices on the Internet, you can set aside one hour every day for a Kundalini yoga class. 7 Chakras for a week, allowing you to gain health and strengthen your inner spirit. Right now we offer a simple exercise: as soon as a stressful situation arises, start breathing correctly - 10 deep breaths and exhalations. When inhaling, count to 6 and hold your breath, then exhale, count to 6 and hold again. So repeat 10 times.
If you have bad habits - drinking alcohol, smoking cigarettes - give them up. It is impossible to talk about the stress resistance of a person addicted to stupidity. In addition, alcohol, nicotine from tobacco, harmful impurities negatively affect the human psyche. As a result, he becomes angry, irritable, hysterical.
In order to avoid stress, it is necessary to properly, responsibly treat your obligations and not create conditions for the occurrence of critical moments.
Establish only good contacts with colleagues at work and at any time they will come to your aid.
Please don't take work home. Rest, because you have been fiddling with these pieces of paper, reports all day. Let your eyes and brain rest.
During the work process in the office, try to distract yourself for 5-10 minutes every 40 minutes. Read interesting anecdotes, chat with colleagues, drink a cup of coffee.
Be sure to get involved in something other than work, this will allow you to switch and “dilute” your attention. Let it be what you like best - hunting, fishing, skiing, games, knitting, embroidery, cooking.
Learn to analyze every situation that has already happened. Think about why it arose, what caused it. So, you will know what actions should not be done, and what words should not be spoken. Stress is easier to anticipate than to deal with later.

Don't be afraid of stress, let it be afraid of you! Look trouble straight in the face. And don't worry, everything will be fine as long as you don't panic. And you will not start, because we have taught you how to easily and without harm to health to resist stress and become a stress-resistant person!

Problems in communication with colleagues, instability of the economy, Bad mood- all this provokes stress, penetrating into all spheres of human life. Many people ask how to increase stress resistance at work so that professional activities do not bring discomfort. There are several basic ways in the fight against stress, which are recommended by doctors.

Stress resistance is important for successful professional activity

Formation of stress resistance in professional activities

The conditions created at work may not differ from the usual ones, but not everyone can calmly endure periodically arising difficulties. Not everyone is equally resistant to pressure, routine or crisis, but these are the factors that cause stress. The threat lies in the fact that the worker may become depressed, which usually leads to the development of a heart attack, hypertension and other heart diseases. Emotional instability in a career negatively affects everyday life.

Reduced stress resistance is reflected in the overall well-being. Arise:

dizziness or migraine;
shortness of breath;
colic in the heart.

Psychological features during this period also change: a person is irritated, worried, prone to tantrums, he is constantly in a bad mood, which can sometimes be replaced by fun, but not for long. There is a reshaping of eating habits: lack or increase in appetite, excessive use of alcohol and tobacco. There are several ways to develop the ability to deal with stress.

Think less about your problems. Life is impossible without them. And what is the point of thinking about them when you need to pull yourself together and act? If the problem is not solved now, then postpone it until you are ready for it.
Change your attitude towards what is happening.
Learn to let off steam: people who hold themselves back are the first to be stressed at work. Periodically, you need to get rid of negative emotions: watch a comedy, meet friends or go to a rock concert.
Go in for sports: scientists have proven that better way can't find a stress reliever.
Feel free to cry This advice also applies to males. With tears, the accumulated negativity will also go away.
Start The Diary, and write down every detail in it. There you can also write grievances that you cannot express to the offenders personally. After the problem is written on the sheet, tear or burn it.
The best cure for stress is good dream. Give him more time.

Problems are inevitable. The main thing is to learn how to solve them. Do not let negativity take over you, and then you will emerge victorious from any life vicissitudes.

Stress and stress resistance in business communication

The reasons for the development of stress among employees depend on the success of the professional activity of the personnel management system in production.

Here are some tips on how to deal with stress at work:

If the salary, conditions and content of work, difficult promotion are not satisfactory, then you need to weigh the pros and cons: is it worth fighting for such a place at all, is it worth changing the field of activity.
You can discuss your problems with colleagues, but not act as an accuser or complainer.
Try to establish a business relationship with your boss. Assess his problems and help sort out yours. Leaders often need feedback but don't know how to get it.
If you see that the amount of work is too much, learn to say the word “no”. Learn to make good arguments.
Do not be afraid to demand clarity from the boss and employees about the content of assigned tasks.
If you were given several difficult tasks at the same time, and you understand that you cannot cope with them, say that in the end the business will suffer, and not you personally. It is better to work on one thing, but qualitatively.
Try not to mix business relationships with personal ones.
When working hard (rescue of the Ministry of Emergency Situations or a similar position), look for opportunities for a little rest. Just 15-20 minutes in a calm environment will be enough.
Do not forget that difficulties in work are rarely fatal.
Learn to let go of negative emotions in a socially acceptable way.

Stress resistance at work is a mandatory factor for the competent performance of duties, therefore, the personnel department must take this parameter into account when applying for a position.

The motivation system helps to develop the confidence of the staff. They will understand that productive work will be appreciated.

A competent placement of personnel can minimize such a factor as dissatisfaction with the position. Taking into account psychological qualities will make a real team out of employees. It is also necessary to regularly diagnose the psychological climate. Leaders should remember that:

depriving employees of control over their activities will increase stress;
the influence of stress factors decreases with the implementation of social. support from superiors.

People with disabilities and teachers are more likely than others to experience extreme situations at work.

To control the internal work schedule, it is necessary to direct all thoughts to one thing. To do this, you need to imagine the desired result, and then act to achieve it. Having acquired the skill of a clear idea of the goal, a person will learn to focus on any situation. It is important to teach the brain to be able to concentrate only on the actual stimulus, removing all unnecessary. As you can see, becoming stress-resistant is easy.

Gain resilience at work

Stress comes in different levels, the first stage of it is even useful. It helps in the development of psychological and physical forces in the body that fight it. This helps to work on oneself, acquiring new qualities. You can also develop resilience. This is especially important for law enforcement officers and bank employees: they repeatedly face difficulties at work related to misunderstanding of clients, colleagues or superiors. Therefore, in order to increase stress resistance, one should strengthen health in general. For this you need:

organize a full day off;
eat a balanced diet;
to live an active lifestyle;
observe the regime and take breaks during the working day.

To deal with stress quickly, record everything that worries you. This method will help to analyze the situation and help correct the circumstances.

If stress comes from a busy schedule (like a secretary or police officer), then it needs to be balanced - to distribute unimportant things for several days in advance.

A full day off will relieve the stress accumulated over the week

There are requirements for the profession and specialty that employees must meet. In order to perform them exactly, it is recommended to build a regimen as follows: perform complex tasks in the morning, and do those that are easier in the evening. So the load will be distributed evenly, and the person will always be stress-resistant.

It is desirable to divide large tasks into small ones. They should be carried out gradually, not postponing for tomorrow. Loads should alternate with breaks for relaxation. Business meetings should be postponed until a snack, lunch.

Review your daily schedule, diversify it or make small adjustments. Be sure to accustom yourself to take a walk before going to bed for at least 20 minutes. It is worth abandoning bad habits: they not only ruin health, but also lead to stress. People who lead the right way of life are less emotionally attacked.

Stress resistance is an incredibly valuable characteristic for successful personal and public life. Its acquisition is necessary.

Our expert is a leading researcher at the Department of Pathology of the Autonomic Nervous System of the First Moscow State medical university them. I. M. Sechenova, candidate medical sciences Elena Akarachkova.

Normal or not?

It is impossible to ignore stress - everyone reacts to it. Another thing is that this reaction can be normal and pathological. Neuroscientists refer to two types of reactions as normal. Conventionally, they are called attack or flight.

In the first case, being in an uncomfortable situation, a person begins to act actively. People who are characterized by such a reaction make decisions quickly when they find themselves in a difficult situation. They mobilize, become more collected.

The second reaction, on the contrary, involves avoiding the problem. Once in a difficult situation, a person wants to forget about it, to renounce it. He needs to switch to something else, oddly enough, then he will quickly find a solution.

Whatever type of reaction you have, it is quite normal to experience nervous excitement during times of stress. However, a rapid heartbeat, an increase in pressure, a clear sense of aggression are reasons to think about your health. People who react to stress in this way have a higher risk of hypertension and heart disease, so it's worth contacting a neurologist beforehand.

Don't get exhausted!

The same must be done if, after experiencing nervous tension, you experience insomnia, headache, especially if they last several days in a row.

Attack or flight is just one of the stages of stress. There is another - the so-called exhaustion, when the body can no longer give all the best full program he needs to rest. Normally, a person may feel tired, depressed mood. However, if he is healthy, tangible failures in the body should not occur.

combat training

No one can avoid stressful situations, so the main thing is to prepare the body for them. For this you need:

● Observe the regime of the day. If the body “knows” what time it goes to sleep, wakes up, eats, the nervous system works more stably.

● Be physically active. During fitness, the body produces hormones that are released into the bloodstream and with a nervous shake-up. If this happens every day, the body "hardens", gets used to it and then more easily tolerates even great stress. And this happens at the physiological level, outside of our consciousness. Ideally, you need to practice every day for 30-40 minutes. An alternative to fitness can be walking in fast pace or a visit to the pool.

● Provide the body with magnesium. It is necessary for the production of substances in the body that make it easier to adapt to a state of stress. There is a lot of magnesium in buckwheat and millet groats, legumes, hazelnuts, and watermelon.

● Sleep at least six hours a night. At the same time, it is desirable that the dream be uninterrupted, and you go to bed before midnight.

Our life is full of unforeseen situations that sometimes seriously knock a person out of his usual rhythm. As a result, stress arises, with which many struggle unsuccessfully. But you should never be afraid of it, but you need to learn how to manage it. Stress does not happen only to the dead, and controlled emotions will only benefit a person.

Why is it important to be able to control stress?

Psychologists distinguish two types of stress for human body. The first is negative, which destroys our psyche, the second is positive, giving a shake-up to emotions. And it can often flow from one state to another. For example, jumping into a pool of water from a height is a positive stress, while an unforeseen situation on the road or something similar is a negative type of stress.

A person's resistance to this condition is determined by how he reacts to it. Some stressful situation mobilizes as much as possible and forces them to look for reserves of the psyche and body to suppress it. It simply crushes others and makes it impossible to fight.

Internal endurance, composure and complete mobilization of the psyche and spirit are the main qualities of a stress-resistant person. Such people are more likely to have, and are mostly positive people. On the contrary, a person who is very hard tolerating stress is more prone to poor health and even the development of psychosomatic diseases. And here, not far from the development of depression. Some people who are especially prone to stress use the services of a psychoanalyst and this is bearing fruit. But, besides this, you need to learn to cope with it yourself.

Stress resistance is highly valued among businessmen and high-level managers, because without this quality it is impossible to conduct complex negotiations and conclude serious contracts.

Learning to control stress

It is necessary to become a professional in the activity in which you are engaged. Then new challenges and tasks will not negatively affect your psyche. Learn to solve difficult problems.
Endurance and patience. No matter what happened, the main thing is to remain as calm as possible. joining a crowd of screaming and indignant people is the worst thing. The problem can only get worse, and the energy taken away by stress will no longer be left to solve it.
Remember that all people are different and may behave inappropriately. Therefore, control yourself, but do not let us harm you or your loved ones. Severely stop all attempts to humiliate or insult you without harm to another person. To do this effectively, and become more confident in yourself.
Frequently arrange unloading for your psyche. For this purpose, trips out of town, fishing, hunting or just a picnic with an overnight stay are best suited. Any psychotherapist will tell you that fresh air, nature and water are an excellent cure for stress.
Learn oriental breathing techniques. They allow you to control your mind even in the most critical situations. No wonder the Japanese samurai paid them the main attention in their training.
Create stressful situations for yourself. Of course, you can’t openly start a scandal with someone or something like that. It can be just an acquaintance with a stranger or an unpleasant request for you.
Write down and analyze all the stressful situations that happen to you. in this way you can learn to always make the right decision.
Listen to yourself and your mind. Only constant practice will help you become a stress-resistant person.

Everyone has a different level of perception of this state. One can be pissed off by various little things, and the other will be “on the drum” by an earthquake in the city. Initially, a person is inherent in the state of "rabbit stress", when he avoids unpleasant situations. With “bull stress”, a person can already quite tolerably adapt to the situation that has arisen. And the “stress of the lion” allows you to fully mobilize the psychological and physical capabilities of the body.