How to relieve nervous, emotional, muscular tension? How to relieve tension pain? Stress at work: hormones are to blame. How to relieve stress

most nervous work the profession of a television correspondent is considered, since in live the pulse of media representatives can reach up to 200 beats per minute, which can be equated to an astronaut who goes into outer space. Next in stressful professions is the work of a pilot, policeman, bodyguard, dentist, acrobat and journalist.

However, no one said that office employees, daily immersed in a monotonous routine, have an easier time going through stress and its consequences. They are also susceptible to the negative effects of stress, if not worse.

Adrenaline, you are not alone among stress hormones

Yes, the stress hormone known to many adrenaline is far from the only and by no means the main hormone released into the blood during stress.

The top of the pedestal has long been occupied by such a hormone as corticoliberin. It is produced in the hypothalamus (a subcortical region of the brain), triggering many endocrine responses that make us freeze with fear, buzz with nervous tension, pace the room and experience other signs of stress during the work process.

Corticoliberin goes side by side with another "guiding" stress hormone - adrenocorticotropic (ACTH). Roughly speaking, it communicates information to the adrenal glands that it is time to release “ordinary” stress hormones into the blood: adrenaline, norepinephrine, cortisol.

Therefore, as you can see, adrenaline, in fact, closes the hierarchy of stress hormones.

How do you know when stress hormones are kicking in?

Everyone knows the states: the heart is pounding, the blood rushes or, conversely, ebbs from the face. Under the influence of cortisol, adrenaline and norepinephrine, our voice begins to sit down, there is a sensation of a lump in the throat, an increase in sweating, pressure, muscle tone and even blood sugar.

All these signs tell us that we are under stress. The system of response to certain experiences has begun to act.

But when the level of adrenaline and other hormones reaches a maximum, the mechanism automatically works in the body feedback: ACTH ceases to be produced, due to which the well-known feeling comes: "Let go ..". Stress is gradually fading away.

Is it worth restraining yourself after a conflict with your superiors?

Yes, it's worth it!

“Endocrinologists say that such violent reactions do not contribute to the washing out of nervous tension hormones from the blood, but, on the contrary, they increase their level even more and prolong the state of stress,” Dr. large groups volunteers.

Those who did not restrain themselves and freaked out, then for more than a month were in a state of nervous tension. Yes and lining up good relations with colleagues, this form of behavior was not conducive. Resilient workers have adrenaline and cortisol levels rapidly decreased.

How to relieve stress? Talk!

Troubles, conflicts of interest, and so on are not uncommon in the workplace. All this causes most people to worry, to be loaded, in other words, to be influenced by stress. And stress must be removed so as not to undermine health. Therefore, if a trouble that has happened at work does not allow you to recover and calm down, do not immediately drive this problem away from yourself. On the contrary, think it over properly, and even better, retell it to a friend or colleague. In this case, the trouble will turn into one of the ordinary production difficulties, ceasing to cause pain.

The research service of the HeadHunter portal found that only 7% of workers do not experience stress in the workplace. The remaining 93% are experiencing it one way or another. The top five most nerve-wracking areas are accounting, management, insurance, purchasing and marketing. Here you can’t just get up from the table and go for a walk to calm your nerves.

To be able to quickly calm down anywhere and anytime, you need to work in two directions: train the nervous system The problem of anxiety as a complex psychophysiological phenomenon and learn to control emotions here and now.

How to become calmer

For peace of mind at work, you need a nervous system that can cope with any stress or at least recover quickly.

sleep more

You can learn hundreds of relaxation techniques. But if you don't sleep well, they won't help:

1. Lack of sleep affects the levels of the stress hormone cortisol. The less you sleep, the more of this hormone you have.
2. When the brain does not have time to rest, you think more slowly. So, you make mistakes and provoke even more stress.
3. Constant stress is the cause of insomnia. Postponing the end, you drive yourself into a vicious circle: you worry because you do not sleep, you do not sleep because you worry.

Do whatever you want to do to normalize your sleep. Give up side jobs. Set an alarm for the evening: let it ring an hour before bedtime. Turn off your gadgets, take a walk, play with your pet. It will be difficult only at the beginning of the journey, then you will calm down and begin to rest.

Come up with a backup plan

Behind every stress is fear. What are we afraid of when things go wrong at work? Layoffs, loss of business, fines. As a result, the worst thing that work is connected with is the lack of money.

There is only one way to eliminate such fear - to create an airbag. That is, you should have an account on which there will be an amount sufficient to hold out until you find new job or new project. Ideally, the money should be enough for six months. Not the fact that you can quickly earn them and put them off. But if you haven't started yet, do it now. When you have a reserve, there will be confidence.

How to relieve stress at work

Stress at work must be overcome on the job. Sitting at a table surrounded by colleagues or clients, calm down so that no one notices that you are worried.

Breathe deeply

Count mentally to 10 and take a deep breath, then the same slow exhalation. Repeat 12 times in a row. Problems will not disappear from this and psychological stress will not go away, but in this way you will calm the frantic heartbeat and give the body a command: “Everything is fine, there is no danger, you can stop and breathe.” Deep breathing is preparatory stage to overcome stress.

Take notes

A good way to calm down when you're in a meeting or presentation. Write in a notebook all your thoughts, everything that comes to mind. On paper, there will be a stream of consciousness. For example, in a notebook there will be lines: “Aaaaaa, everything is gone, the plaster is being removed, the client is leaving, how terrible, I’ll mix everything up!” But you will see what is going on in your head, and you will understand that fear does not look creepy, but comical. In addition, recordings are an analogue of a conversation, only not with a friend, but with oneself. It turns out express psychotherapy.

And no one will be surprised if you write something down at the meeting. On the contrary, everyone will think what a great guy you are.

Take care of small things

Sometimes anxiety is so strong that there is no energy to do work. The main thing is not to go in cycles in negative thoughts. Start doing something unrelated to work. Sort papers on the table. Wipe off the dust. Water the flowers on the windowsill. Wash your lunchbox. Clean your keyboard. Do something that will bring visible results and make you shift your focus.

Use pharmacology solutions

If you do not believe that writing and wiping the table will help you calm down, then do not torment the body and take a sedative. It is not necessary to run for a prescription and buy powerful tranquilizers; glycine and valerian extract do an excellent job with work stress.

• Valerian- one of the most well-studied means to deal with stress, it was used in ancient Greece Pharmacological characteristics of sedative drugs.
• Aminoacetic acid (better known as glycine)- it's a must have for everyone nervous people. An amino acid that improves brain function Prevention of stress-induced disorders of erythropoiesis and development of anemia with glycine and reduces nervous tension normalizes sleep, improves memory and attention Metabolism of the drug glycine.

Both of these components are contained in the Meditacio preparation (it is not a medicine, it is food supplement). These are lozenges with a mint flavor and a special composition. Separately, glycine and valerian are presented in many preparations, and together - only in Meditatio. The peculiarity of this cocktail is that when the tablet is resorbed in the oral cavity, the active substances quickly enter the bloodstream and begin to act (this is called high bioavailability).

Tablets that need to be taken orally must first dissolve in the stomach, enter the intestines, enter the bloodstream and pass through the liver, where some of the active substances will be destroyed. As a result, the amount of active substances decreases, and the time of onset of the effect increases.

Everyone once experiences stress, a considerable number of adult residents of megacities are chronically in this state. Despite the many external factors that contribute to getting stuck in the negative, it is necessary to study effective ways how to relieve nervous tension, otherwise psychological discomfort will soon be supplemented by serious problems with the health of the body.

The first signals of an overvoltage that has begun are rapid fatigue, a drop in performance. Nervous strain determines behavior: men become quick-tempered, give out excessively aggressive reactions, women are more whiny, irritable. Phrases are heard: "I'm tired, I need emotional relief." In hopeless situations with unrelenting pressure of negative factors, violations eating behavior: , . Even immunity with a nervous overstrain begins to fail: the risk of catching a viral infection increases.

Common symptoms that signal a problem are heart palpitations, increased sweating, tremors in the limbs, and anxiety. In addition, if you don’t know how to relax and fall asleep, it’s probably time to relieve nervous tension.

The danger of nervous tension

On the modern people many aggressive factors that cannot be controlled. For example, many people have to endure unnaturally close contact with strangers in transport, do not get enough sleep, get tired of an overabundance of unnecessary information, but do not take timely measures to protect their psyche. It is almost impossible for working people to eliminate negative factors, they do not know how to relieve nervous tension. For some time, a strong body adapts to difficult conditions, but it is important to take advantage of the tips on how to quickly relieve stress or nervous tension. If the conditions become chronic, will cause serious consequences as an error in physical health. According to doctors, somatic diseases are exacerbated: stomach ulcers, psoriasis, and some types of tumors.

IMPORTANT: It is dangerous to underestimate the harm of a negative mental state. It is important to know how to relieve strong nervous tension, to prevent possible consequences.

Identification of the presence of a problem, necessary measures

Symptoms like headaches, fever can both indicate nervous strain and indicate the onset of colds, so it is better to entrust differential diagnosis to a specialist. In addition, psychological reactions are individual: a situation that makes one person exhausted and broken, will excite another, overcome obsessive thoughts. Today there are effective directions on how to relieve stress and nervous tension. It's better to fight together.

How to relieve nervous tension: drugs

Anxious, how to relieve stress and nervous tension? Medicine is the fastest the right way help. under the influence of classical antidepressants, antipsychotics, it slows down, anxiety symptoms are removed.

IMPORTANT: Minus serious drugs - they can only be prescribed by a doctor.

Second group medicines- pharmacy - available for purchase independently. Drugs that relieve nervous tension in the adult type of "Afobazol" eliminate negative aspects by activating the work of the nervous system. In an unopened state, it is wiser to choose a similar drug without side effects in order to relieve nervous tension and anxiety.

To relieve nervous tension and anxiety, it is important to choose drugs rationally. Many sufferers buy "Corvalol", sold without a prescription, quickly giving a sedative effect. People don't take into account important nuance: With long-term use, Corvalol is highly addictive.

It is important to understand how to relieve nervous tension without drugs? Help folk medicine. Tincture of the avoiding peony, valerian will help to calm down, improve sleep. These are the simplest, most effective means of relieving internal nervous tension.

Other Methods traditional medicine, alas, work, only due to the placebo effect.

How to relieve nervous tension at home

Having chosen drugs that relieve nervous tension, it is worth additionally working on the problem at home. Learn special breathing programs. A physical break will be useful if you are interested in how to quickly relieve nervous tension. And the most pleasant way to calm down and relieve nervous tension is to give each other touches, to hug each other tightly.

Interested in how to relieve nervous tension in a child? Take the child's hands with an anti-stress pillow. Stimulation of the nerve endings of the fingertips - The best way than on your own you can relieve the strongest nervous tension.

IMPORTANT: If you note that independent methods have a temporary effect, contact a specialist.

Seriously worried about the question of how to relieve nervous tension, fear, anxiety? A dozen recommendations will definitely help.

1. A sure way to relieve nervous tension from the head is to massage the jaw daily: the lower part of the face is pinched when you have to endure negativity for a long time. Put eight fingers on the bottom of the jaw, make confident circular motions. From the center, gradually move towards the ears.
2. A delicious way to relieve nervous tension on the face is to use chewing gum. According to scientists, in the process, the level of cortisol, the stress hormone, decreases.
3. The Dale Carnegie method of emotional unloading works like this: analyze what is happening in detail, imagine the worst possible outcome, mentally live it, accept it. Such a technique of self-hypnosis, which allows you to relieve nervous tension, will relieve panic, and enough energy will be released to solve an urgent problem.
4. Need an emotional release? Exercises that program for success, happiness will help. When you wake up, tell yourself in the morning: “I am safe, positive, successful, everything will work out.” A lot of coaches share useful trainings for free - take a look at them carefully.
5. Make a corner of emotional unloading in the house, filled with your favorite, memorable things. Set up a rocking chair with a blanket and a reading book, or organize a cozy, warm window sill.
6. Ways of emotional unloading, which came from Japan, are advised not to suppress emotions. Annoying boss? Hang a hated portrait on the wall, throw darts! Draw a dictator in funny situations. Got angry at your spouse? Having bought the cheapest dishes, beat them.
7. Everyone has their favorite music that relieves nervous tension and reminds them of special moments. Set aside 10 minutes a day to listen.
8. Choose movies for emotional relief and once a week arrange a date with yourself in the home theater.
9. Change the scenery, walk along the quiet streets, admire the views. Switching to the contemplation of the beautiful, you will forget that you were worried about how to relieve nervous tension.
10. Get enough sleep! Healthy sleep works wonders.

Video - How to relieve nervous tension.

Conclusion

It is better to approach the question of how to relieve nervous tension in a complex way. The combination of drugs with independent methods of adjusting the condition will give the desired effect faster.

In this article, I will explain how to relieve stress and tension without the help of drugs or. In the first part of the article, without meaningful theoretical calculations, I will immediately give 8 tips on how to relieve stress. You can try these recommendations for yourself today and see how effective they are.

Also, in the second part, I make it a point to touch a bit on how to minimize your daily stress levels, and how to become less stressed. Many tips for getting rid of stress for some reason do not pay due attention to this. But I am focused on a long-term result and it is obvious to me that The less stress you have, the easier it is to deal with.

Have you heard the slogan “fire is easier to prevent than to extinguish”? Everyone needs to know what measures need to be taken to extinguish a fire, but it is even more important to understand what needs to be done to prevent a fire (for example, do not sleep with a cigarette in your mouth and with a working iron and boiler in your arms). The same is true with stress: you need to be able to prevent it.

Fatigue, nervous tension, responsible affairs, relationships with people, the turmoil of the city, family squabbles - all these are stress factors. The consequences of the influence of which make themselves felt during and at the end of the day, affecting us with fatigue, nervous exhaustion, bad mood and nervousness. But all this can be dealt with, you just need to know how I assure you, and without sedatives and alcohol.

The latter provide only short-term relief and weaken your body's ability to deal with stress on its own. I dwelled on this nuance in more detail in the article. At this stage, it is important to understand that I categorically do not advise to relieve stress with any drugs and this article will not talk about any drugs, we will learn to relieve stress with natural relaxation methods. So let's get started.

Although it sounds trite, but not everyone manages to remember this always, and we begin to chew the annoying chewing gum of thoughts about the unpleasant events of the current day in the brain and just can’t stop. This is very exhausting and despondent and does not contribute to getting rid of stress. At such moments, we are simply worried about something or trying to find some solution for ourselves.

The key is to think about tomorrow, and now, turn your attention to something else. I noticed a long time ago how different perceptions life problems depending on our physical and psychological state. In the morning, being vigorous and fresh, everything seems to be within our reach, we can deal with everything, but in the evening, when fatigue and stress pile on us, problems begin to take on terrifying proportions, as if looking at them through a magnifying glass.

It seems like you are a different person. But it's just fatigue and exhaustion that distort the view of many things, you must be aware of this, evaluating your Current state: "Now I am exhausted and tired both mentally and physically, therefore I do not quite adequately perceive many things, therefore, I will not think about them now." It is easy to say, but sometimes it is difficult to give yourself such a sober account, since negative thoughts, it would seem, climb into our heads on their own and do not want to leave from there.

But there is a little trick, how you can deceive your mind, wanting to immediately start thinking about the problem, which now seems to him of the utmost importance. Promise yourself that you will think about it tomorrow morning, as soon as you wake up and open your eyes, and before you wash your face, sit down and think about it intensively. So you lull the vigilance of the mind, which "agrees" to make a concession and postpone the decision of this situation until later. I did this many times and was surprised to find that yesterday morning an amazing metamorphosis took place with yesterday's "big problem" - it lost its significance, I even stopped wanting to think about it, it seemed so insignificant in a new perspective.

Get rid of negative thoughts. Clear your head. It may not seem so easy, but the ability to control your mind comes during meditation.

So much has been said about this in the framework of my blog, I will not repeat myself. If you want to relieve stress immediately, then this is a great reason to try or start practicing different ones and see how well it relieves you of stress. But there is also a second one. nice feature, the more you meditate, the better you start to abstract from problems and clear your head of thoughts, and the less stress you get every day due to the fact that your mind becomes calmer.

It becomes easier for you to endure the influence of stress factors, and those things that once introduced you to great excitement and tension as you practice will become mere trifles for you: suddenly traffic jams, city noise, squabbles at work will cease to be problems and render Negative influence on you. You will start to wonder how the people around you take these trifles seriously and dramatically and also worry about them, as if the whole world collapsed before their eyes! Although some time ago they themselves were upset because of the little things ...

But one single session of meditation is also beneficial.- you experience a strong relaxation and forget about the problems, the main thing is to concentrate and not let thoughts about what happened to you today enter your head. This is very difficult to do: thoughts will still come, but try not to think about anything at least for a while and switch your attention to the mantra or the image.

During physical activity endorphins are released happy hormones. Going in for sports you get a surge of good mood plus strengthen the body. This is much more effective than drinking beer, since the latter only weakens your ability to cope with stress, which I have already talked about and will talk about in the next article. And sport strengthens you morally: a healthy mind in a healthy body. That is, playing sports as well as meditation forms in you a long-term ability to resist stress during the day.

You didn't think that some people are so attracted to hardening. cold water? What makes them in severe frosts to commit such, at first glance, a mockery of themselves, like swimming in an ice hole? And what stretches a satisfied smile on the bather's ruddy physiognomy? The answer is endorphins, the well-known “hormones of happiness” (this is a journalistic term, in fact, these are not hormones, but neurotransmitters), which are released when the body is sharply cooled. It would seem that they would stand out here?

But now I'm going to add a little to the piggy bank of your erudition. It is believed that extreme sports are associated with adrenaline. This is true. But it is not adrenaline that provokes people to dizzying jumps and stunts, it is not for the sake of it that everything happens, as many mistakenly believe. Adrenaline - only makes your heart beat faster, increases your stamina and speed of reaction. But those very thrills, the “high” after a parachute jump, are given by endorphins.

These are not only “happiness hormones”, they contribute to pain relief; the body begins to secrete them into extreme situation, which he perceives as threatening and, in order to partially exclude the possibility of death from pain shock as a result of a possible injury, the release of this hormone begins, which has such a pleasant side effect.
Perhaps a similar mechanism is triggered by cooling the body, since this is also stress for the body (not to be confused with the stress that is discussed in the article).

A contrast shower is a much softer and more affordable means of hardening the body than winter swimming., anyone can do it. This procedure is not only Can relieve stress and improve mood, but also strongly hardens the body (I GENERALLY stopped getting colds since I took a contrast shower, and my grandfather took it all his life and never had a cold, despite his advanced age).

Not only a contrast shower, but also any water treatment can help relieve tension, such as a hot bath, swimming in a pond, visiting a pool, etc.

Any one you like. The pleasure that you get from is also directly related to the chemical processes in the brain. They are triggered by a harmonious sequence of sounds (or not quite harmonious - depending on your taste) and cause a feeling of happiness and euphoria. Even sad and gloomy music can cheer you up, provided that you like it, no matter how paradoxical it may sound (at least for me it is).

But just for relaxation, I personally use a smooth monotonous and slow sound, the so-called ambient music style. To many, such music may seem very tedious and boring, but that's the whole point. Many other musical styles are characterized by an intense pressure of emotions in compositions, fast rhythm and tempo, and a sharp change in mood shades. All this, although it can entertain and please you, but in my opinion, it does not always contribute to relaxation due to the fact that such music bombards your brain with an abundance of notes and musical intonations.

If you are tired and want to relax, then it is better to listen to something more contemplative and "enveloping", you may not like this music at first, but at least you will rest. You can listen to an example of compositions from the ambient genre in the audio recordings of my group in contact, for this you just need to join it (you should have seen a link to it on the right side of the site) and click on play, having previously taken a lying position in a comfortable position. At the same time, try to relax and "endure" at least 20 minutes, try to forget about all the problems and do not think about anything, "dissolve" in the music.

To relieve stress, you can walk a little and breathe. It is better to choose a calm and quiet place, such as a park. Avoid hype and large crowds. During the walk, again, try to relax, get rid of thoughts, look around more, direct your gaze outside and not inside yourself and your problems. Contemplative Exercises good for calming. Sit on a bench and look at the tree, peer into its every bend, try not to let anything else occupy your attention for a certain time. This is a subspecies of meditation practice that can be done at any time, even during a lunch break at work.

When walking, the pace of the step is slow, do not run anywhere and do not rush. You can combine it with sports, take a walk, breathe, get to the horizontal bars and parallel bars - hung up, pulled yourself up and the stress was gone!

If such walks cause a feeling of boredom, then

Tip 7 - Start relaxing on the road after work

I know from my own experience that even if the day was not particularly difficult in terms of nervous stress, it’s all the same that the road home can be very tiring or spoil your mood. Many don't know how to relieve stress after work and continue to accumulate it on the way home. Therefore, already on the road, start turning off thoughts about work and current problems, abstract from what is happening, do not succumb to general anger and nervousness, the atmosphere of which, as a rule, reigns in public transport and on the roads. Be calm, try to suppress within yourself those impulses that lead to the fact that you begin to get angry at someone and swear out loud or to yourself. Since all this negativity can put the finishing touches on your evening picture of stress and tension and finally exhaust you. Let others get angry and nervous to the detriment of themselves, but not you!

Here Golden Rule which you must learn. In order not to have to get rid of stress with all sorts of lethal means like pills or alcohol, it is better to minimize its manifestations throughout your day, starting in the morning. How can this be done and can it be done at all? In order to find out, first, let's talk about what stress is and how it accumulates in you.

The nature of stress

First, briefly about what stress is. There is one fundamental point here. It is a mistake to perceive stress as an external phenomenon. Wrong to think that it generates stressful situation. It arises within us as a reaction to external circumstances that we perceive as stressful. Feel the difference? This means that stress depends on us, on our reaction, this is what explains why all people react differently to the same things: someone from one unfriendly glance of a passerby can become depressed, while the other remains iron calm, when everything is falling apart.

Based on this, one very important conclusion suggests itself, which is that how much stress we got depends more on ourselves than on what happened to us. This is a fundamental position. It turns out that although external circumstances can not always be adjusted to considerations of our comfort and balance (finding a less stressful job is not always possible or leaving the city for more quiet place, it is not possible for everyone), but you can always change your perception of what is happening, so that it does not give rise to nervous tension in us. And it's all real.

How to minimize daily stress

I have already partially answered this question in my advice: meditate, it can reduce your sensitivity to external stress factors to a minimum level. Also go in for sports and spend more time in the air, this will strengthen your nervous system. If you are too lazy to do the latter, then at least start with meditation, this is a must if you want to become calmer and less stressed! You shouldn't, it will only hurt your nervous system, so that mental fatigue will only accumulate faster in the aftermath!

You can also read my article on . Since the less you are nervous, the less stress accumulates. It is better for you to use the lessons that are given in this article, especially pay attention to breathing exercises, their use just refers to the answer to the question how to relieve stress quickly without spending a lot of time.

And finally, something very important. Be calm and unruffled. Remember that much of what happens to you daily: affairs at work, the reaction of others to you, random conflicts - this is all sheer nonsense!

Work is bullshit

Work is just a way to get money, don't take it seriously.(This does not mean that it should not be approached responsibly, it means that you need to determine a place for it in your life, and not allow it to go beyond the boundaries of the area where you localized it) Your failures at work can not always be identified with personal failures: a huge gulf often stretches between a person and his profession, so if you can’t cope with something at work, this does not mean that you are a worthless person (of course, many companies try to form the opposite opinion in their employees: it is not beneficial for them that an employee stopped identifying with your work and being so philosophical about your failures, they want to see you take corporate goals as personal goals).

Human relationships are rubbish

All relationships with strangers, intrigues are also nonsense and trifles that you should not pay attention to. What others think about you, your colleagues is their own business and their perception of you, moreover, it can be distorted by the characteristics of the perceiver's personality. Worry less about what other people around you think about you.

You should not torment yourself and prove something to someone for the sake of principle, because you won’t prove anything anyway, everyone will remain with their own, the only thing they will get is a large portion of negativity. What a bad economy! Do not take part in squabbles and showdowns where everyone only does what sticks out his ego, his beliefs, his character. These are not the disputes in which the truth is born, this is a dispute for the sake of the dispute itself!

Try to behave in such a way that the negativity of other people does not cling to you.: smile at rudeness. This is not a call to turn your left cheek when you are hit on the right. Still, it's not bad at all to put people in their place in certain situations and not allow you to be treated as they please.

This advice concerns the fact that you do not need to take part in senseless swearing and showdown in response to rudeness in transport, at work or on the street from colleagues, drivers, bystanders, etc. In those situations from which you can get out with a smile , saving good mood and without getting dirty with someone else's dirt and at the same time without losing your positions, do this (come out with a smile - the winner!), And do not waste your energy on proving something to someone.

In short, if a colleague is systematically rude to you, you need to tactfully put him in his place and no longer sort things out, but you don’t have to swear with all sorts of cleaners, security guards and other heads of barriers that you see first and last time. Judge by the situation.

Smile more!

And generally speaking, smile more often!. A smile is a magical thing! She is able to disarm anyone and discourage him from sending waves of negativity in your direction. Believe me, if you need to get something from someone, except for some special occasions, "attacks" on a person will not have such an effect as a symbol of goodwill - a smile. In response to the “collision”, a person turns on a protective reaction and he begins to answer you in the same way, even if he knows that you are right, he simply cannot do it differently, since he is offended and forced to defend himself. Negativity only causes negativity!

But at the same time, you yourself should be lenient towards people overwhelmed with tension and negativity who do not know how to
restrain your emotions and keep the situation under control: you do not need to respond with an immediate rebuff to their abuse and assaults. I have already spoken about this, if the situation can be resolved without quarrels, then try to contribute to this. Smile at the swearing and ignore it where possible. Let your thoughts not be occupied by some petty disassembly.

That's probably all. In the next article, I will write about why you should not drink alcohol or sedative pills in order to relieve stress and tension.

Constant stress at work is found in a large number of people. Most often this applies to office workers who are forced to spend a lot of time in a closed room, as well as communicate with the same people. This state of a person is negative and even dangerous, since it can lead to impaired performance, the appearance of aggression, as well as other negative consequences. That's why you need to know the cause of stress, as well as ways to get rid of it.

What is stress at work and how can it be caused?

Such a nervous and unpleasant state can appear completely different reasons, however, there are several that are the most common. In this case, not only one factor can influence, but several at once. In this case, anxiety Bad mood can appear very quickly from the very beginning of the working day.

The main reasons why there is stress in the workplace:

For all of the above reasons, a person may experience poor health, overstrain, respectively, and a stressful state. You need to know how to overcome stress at work in order to get back on track and continue to excel in your day-to-day responsibilities.

What is forbidden to do when stressed?

Civilized modern man must know how to behave in society, therefore, even with poor health, a terrible mood and aggression, it is necessary to control oneself. When the first signs of stress appear, it is important to remove it. In this case, the following actions are not allowed:

• go into conflict with colleagues or superiors;
• arguing with people who are aggressive or unprofessional;
• spoil your own or someone else's work;
• leave the workplace without notice.

It is necessary to know not only what actions are prohibited, but also how to get rid of stress at work. For this you can use various methods and ways.

There are 12 recommendations that, when applied in combination, can lead to a decrease in aggression, discontent and overexertion. In this case, you can easily return to normal working condition and continue to do your job at the proper level. These methods include the following.