The positive and negative effects of stress
If you have some kind of important test, for example, an exam or important business negotiations, then light stress, on the contrary, is useful.
In this case, it activates the body's forces to solve problems, mobilizes the body's reserve capabilities to solve the problem.
Stress gives a man confidence in his abilities. Moreover, the reason for the lack of male potency, in fact, is not a stressful state, but its long absence. As a rule, only a person who is not ready for a stressful situation, too "coddled", stress can cause trouble.
And stress rejuvenates women, helps them to reveal themselves, motivates them to act. Under its influence, a woman can show abilities that she herself did not even know about.
stress management
For stress to be beneficial, you need to be able to manage it. For example, Dr. Aliev invented the Key method.
Its basis is to use the negative energy of stress to solve problems. That is, it sort of turns stressful energy in the right direction.
One of the stressors is the inability to communicate. , and then stressful situations will only help in solving life problems.
Stress prevention
As a prevention of stress, you can use the RETRIE method - a method of psychological self-security that serves to protect against stress.
The RETRIE method includes three components (three "RE"): 1) muscle RELAXATION; 2) age REgression; 3) Reconstruction of individual experience based on the subconscious.
This method teaches you to take care of your nerves, offers various exercises to relieve nervous tension caused by a stressful situation and further activate the "collected" vitality to solve the problem that caused the stressful state.
Very often, the cause of insecurity from stress is reactions to stressful situations that we acquire in early childhood. Children's ways of protecting themselves from stress must be independently changed to adults. This is the basis of the RETRIE method.
The following skills are at the heart of the method of self-regulation of stress:
- Muscle relaxation.
- Observation of bodily sensations.
- Creating and maintaining a positive attitude towards life, a positive emotional attitude and peace of mind.
Take the stress test
To find out what level of stress you are currently at, take this test.
Instructions: Read the question (statement) carefully and choose one of the suggested answers.
Donetsk comprehensive schoolI- IIIsteps number 98
Methodological development of a training within the framework of the week of labor protection on the topic
"Coping with Stress in the Workplace"
Psychologist: Onishchenko L.V.
Donetsk 2016
The purpose of the training: removal of emotional stress and strengthening of psychological health.
Tasks:
to acquaint the participants of the training with some methods of psychological self-regulation;
create favorable conditions for productive work on oneself;
improve development personal qualities, stabilizing inner spiritual harmony.
Organization of the training: a group of people from 12 to 15 people.
The form of the training is a circle, it is possible to move freely around the room, to take a comfortable position of the body during relaxation.
Course of the training
Music sounds. Participants of the training enter the office, choose a colored strip of paper to determine their mood and well-being. They sit in a circle.
Leading: “The principle of insufficiency occupies a large place in our life. We do not have enough time for meetings, affection and attention to each other. We are always running, in a hurry, not noticing each other. Let's not stop this run for a moment and talk to each other.
– Perhaps something has been bothering you lately?
– Or do you feel tired?
– Or even minor events throw you off balance?
If you answered “yes”, then today you should talk about the fact that nature has endowed a person with the ability to self-regulate, that is, no one else, but only you, can control your emotional state.
To start fruitful work, let's see what mood and well-being prevails in you.
The psychologist comments on the meaning of the chosen color.
Cards "Color Meaning":
Blue color - calmness, satisfaction, ability to empathize, trust, devotion.
Violet - Anxiety, fear, anger.
Green - confidence, perseverance, stubbornness, the need for self-affirmation.
Red - aggressiveness, excitement, the desire for success, the desire to rule and act, achieving success.
Brown - the color of peace and stability, the need for home comfort.
Yellow - activity, cheerfulness, desire for communication, expectation of happiness.
Grey - Anxiety and negativity.
Black - security, secrecy, the desire to "go into your inner world."
Hidden stress test. All training participants are given prepared test forms. There are many tips and psychological techniques for relieving emotional stress.
Hidden stress test
You are offered 9 situations. Note which ones bother you the most.
1. You notice that someone is watching you.
2. You want to make a phone call, but the desired number is constantly busy.
3. You are driving a car, and people sitting next to you continuously give you advice.
4. You are talking to someone, and the third one constantly interferes in your conversation.
5. If someone raises their voice for no reason.
6. When someone interrupts your train of thought.
7. You are annoyed by the combination of colors that, in your opinion, are not compatible with each other.
8. When, when shaking hands, you feel a partner's sluggish palm.
9. Talking to a person who knows everything better than you.
Result: if you have marked 5 or more situations, this means that everyday troubles hurt your nerves. Try to avoid such situations or pay less attention to them.
Exercise "Associative rows"
Goals: identifying group members' ideas about stress; getting the group involved in the problem.
Planned time: 15 minutes.
Equipment and materials: workbooks and pens.
The facilitator asks the participants of the training what they know about stress:
What is the essence of stress?
What are the mechanisms of its development?
What are the known types of stress?
What factors (causes) that generate stress are known?
The group is divided into three teams and team members are invited to make three minutes associative series to the word "stress", reflecting its essence and causes.
For example:
WITH - confusion, neurotic symptom, social phobia, suffering;
T - anxiety, inhibition, difficulties, heaviness, trauma, tremor;
R - frustration, regression, harshness, irritability, risk...
The presenter then announces brief information about the essence of stress, the stages of its development, types of stress and its symptoms, after which the leader invites the teams to perform exercises to prevent the development of stress.
Exercise "Basket of Soviets".
Each participant takes turns taking cards and reading aloud the suggested tips.
"Basket of Soviets". How to overcome stress?
1. Get regular sleep.
2. Try talking and walking more slowly.
3. Walk more in the fresh air.
4. Make a to-do list for today.
5. Set only realistic goals.
6. Set aside at least one hour a day for yourself.
7. Smile and compliment yourself while looking in the mirror.
8. Tell your loved one about your troubles.
10. Prepare a cup of warm herbal tea, take a warm bath or shower.
11. Avoid unnecessary promises, evaluate your capabilities.
12. Know your ups and downs.
13. Live for today, do not demand too much for yourself.
14. Remember how you felt when everything was fine.
15. Do not try to please everyone - this is not realistic.
16. Remember that you are not alone.
17. Be an optimist! This will help you find much more joy in life than despondency.
18. Take your time to make any decisions. Calm down first.
19. Accept your failure! Each person has their own merits and demerits.
If you find yourself in a stressful situation, then the most important thing is calmness, even if only externally. By maintaining your composure, you can prove to yourself that you strong man. And most importantly, you will keep your health.
According to the World Health Organization, 90% of all human diseases are related to stress.
Exercise "Respiratory gymnastics".
In all methods of relieving emotional stress, Special attention give yourbreathing.
Ancient Chinese medicine says that all diseases are caused by improper breathing. Usually our breathing is shallow. Approximately 1/3 of the volume of the lungs is filled with clean air. It is necessary for each person to master the complex of "Respiratory gymnastics".
Exercise "Full Breath"
Sit comfortably. Focus your attention on your breath. Take a deep breath. The stomach rises, then the chest, shoulders. Air occupies all the lungs. Hold your breath. Exhalation. Slowly through the nose, accompanying sound s-s-s. Pull your stomach in so that all the air comes out. Relax. You will feel your chest fill with fresh air.
Repeat the exercise several times. Better Exercise perform in comfortable clothes, in a well-ventilated room, you need to breathe slowly with pleasure, concentrating your attention on breathing.
Advice: Start your day with breathing exercises!
The blood and brain are enriched with oxygen, freeing the body from excess stress.
Feedback.
– The most helpful for me was...
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Thank you all for your work!
How to deal with computer addiction Krasnova S V
Hidden stress test
Hidden stress test
The test allows you to identify hidden, accumulated stress and in time to apply for professional help or try to change something in a relationship with a person subject to computer addiction. Everyone knows that even minor daily annoyances have a significant impact on nervous system person. Any often recurring negative events leave their negative imprint on the human psyche, and such a negative daily impact can serve as a background for the development of mental disorders in people with psychopathy, including computer and Internet addiction. Below are nine situations that can leave a mark on the psyche. A person is invited to choose those situations that are most unnerving.
1. You want to make a phone call, but the desired number is constantly busy.
2. You are doing a job and someone is constantly giving you advice.
3. When you notice that someone is watching you.
4. If you are talking to someone, and someone constantly interferes in your conversation.
5. When someone interrupts your train of thought.
7. It is unpleasant for you if there is a combination of colors in clothes, interior, which, in your opinion, do not match with each other.
8. When you meet, shaking hands with someone, you do not feel a return shake.
9. When you are talking to a person who knows everything better than you.
If you have marked more than five situations, then it can be assumed that even everyday problems have a strong effect on your psyche. Negative influence. Therefore, it is necessary to pay special attention to lifestyle. Relatives should understand that the result in five out of nine situations is already a reason to pay attention to the behavior of their child or person who strives for any free minute to the computer.
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Stress - is the response of the human body to overvoltage, negative emotions or just monotonous fuss. During stress, the human body produces the hormone adrenaline, which makes you look for a way out. Everyone needs stress in small amounts, as it makes you think, look for a way out of the problem, without stress in general, life would be boring. But on the other hand, if there is too much stress, the body weakens, loses strength and the ability to solve problems.
This issue has been the subject of a large number of scientific papers. The mechanisms of stress occurrence are studied in detail and are quite complex: they are associated with our hormonal, nervous, and vascular systems.
It should be noted that severe stress affect health. Stress reduces immunity and is the cause of many diseases (cardiovascular, gastrointestinal, etc.). Therefore, it is necessary to be able to resist a stressful state and set yourself a positive life attitude.
Without hesitation, put next to each question the number of points that corresponds to the frequency of the following symptoms:
1= never;
2 = rarely, more than once every six months, but less than once a month;
3 = sometimes, more than once a month, but less than once a week;
4 = very often, more than once a week;
5 = permanent.
emotional symptoms.
1. Do you relax easily?
2. Are you easily irritated?
3. Do you get bored quickly?
4. Do you find it difficult to concentrate?
5. Do you have restless thoughts?
6. Do you find it difficult to make decisions?
7. Do you often get upset?
8. Are you often hostile?
9. Are you impatient?
10. Do you know the feeling when "thoughts jump"?
11. Do you have difficulty falling asleep?
Physiological symptoms.
1. Do you suffer from headaches?
2. Do you have frequent heartbeats?
3. Do you have allergies?
4. Do you suffer from indigestion?
5. Do you grind your teeth?
6. Do you suffer from neck pain?
7. Have you ever felt completely exhausted?
8. Do you have back pain?
9. Are your palms or feet sweaty?
10. Do you have stomach pains?
12. Do you often shiver?
12. Do you have a feeling of tightness in your chest?
13. Do you have difficulty controlling your emotions?
Summing up
Below 60: You have low psychological and physiological indicators of stress. You are good at any life situation. Note, however, that this result only applies to your current state, so don't rest on your laurels. Perhaps if you take the test another time, in a week or two, the results will be very different. Remember that not experiencing stress at all is just as harmful as living in it all the time. If you are not stressed at all, then the symptoms will be lethargy and apathy. If you have found this in yourself, then you need to somehow stir up the brain and body. Do physical exercises and develop positive thinking.
61-80
The test showed average level physiological and psychological stress. You are still out of danger, but you can get into the danger zone if you are not careful.
If you scored a 5 on any of these two symptom groups, you are probably still in the grip of "old" stress: an unresolved issue, a precarious position at work - all of which could have happened a few years ago, but cause the same stress, like today's events. Having realized this, try to find out the source of the problem and solve it. If you feel like you can't manage on your own, see a doctor or counselor.
81-100
You high level psychological and physiological stress. You must act. Start immediately to deal with stress and avoid critical situations. Do daily relaxation exercises, find out and try to eradicate the causes that cause your problems
100
The test shows that you have very high levels of stress. You are threatened with a psychological and physiological breakdown. If you don't start working on changing your lifestyle, you could just burn out. Take action now to beat your stress or seek professional help.
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