If in stressful situation you don’t change your face, don’t worry, don’t scream, don’t lose your temper, but quietly, like Carlson in the old children’s cartoon, say to yourself: “Calm, just calm!” - this article is not for you. You are one of the rare 30% of Russians with iron nerves. You are fine even without our recommendations.

If at the slightest hint of a conflict or crisis you swing your fists, scare your colleagues with a thunderous voice, are close to hysteria or fainting, the publication is also not for you. You should not be advised by journalists, but by psychotherapists.

But if, in a state of stress, you mentally run across the ceiling several times, feel your pulse flying at a gallop, but, clenching your teeth, are desperately trying to maintain balance, then now we will help you.

Who is more nervous?

The world ranking includes pilots, ambulance dispatchers, firefighters, miners, teachers, doctors and television presenters. But, you know, non-standard situations arise in people of other specialties. Judging by the way the janitors swear under the windows of our houses in the morning, their work is also not ideal. And angry salespeople at grocery stores. And gloomy cops. And unpredictable minibus drivers.

Yes, we all get into trouble from time to time: someone deceives us or delays us, someone violates the deadlines and does not submit reports, someone transfers “arrows” to us, putting us at risk. We quarrel with the bosses,. Nervous, in a word.

How to deal with it? How to learn not to torment yourself and others over trifles? Is it possible to become stress-resistant, even against your own nature? Psychologists say: yes, of course.

Do you love theater?

Irina Korchagina

Director of the Center Happy family”, psychologist, writer

In fact, the ways of educating stress resistance are simple and long known. This is an active movement, the correct dosing of hours of work and rest.

If the work is not very beloved, then it is imperative to find a hobby for balance, so that a person does what he likes, which makes his eyes burn. It is necessary to saturate life with cultural and educational events, make it diverse.

That is, everything is quite banal and simple. But the problem is that it's hard to do. A person will give you a million reasons not to do anything. He gets into the millstones: "no time", "I'm tired", "then somehow" - and cannot stop.

Much depends on the personality structure. Who is in front of us? A person with a so-called strong structure: sanguine or choleric (he quickly rebuilds, quickly accelerates, quickly slows down and quickly switches from one action to another)? Or a person with a weak structure, who has a long inhibition, an unhurried transition from state to state: melancholic or phlegmatic?

It is especially difficult for such people to cultivate stress resistance in themselves. They always have excuses and excuses in stock: “I can’t do my exercises on time”, “I can’t go to the cinema or the theater.”

By the way, theater is more suitable for reducing “stress” than cinema, because theater is a living art. And everything that is connected with flickering screens: monitors of gadgets, computers, TVs - acts on a person as a sleep aid. And we are all now a little electronically addicted, in a constant state of hypnotrance, some hibernation. It does not invigorate - on the contrary, it disorientates. Therefore, living art is more useful. And even if a person does not like the theater, then one must go there forcibly, the theater gives vent to emotions.

For people with a weak personality structure, it is important to admit to oneself: nothing can be done, we are like that, we need to create support groups - surround ourselves with active people who will bother them. And there should be many such people. It is for melancholic and phlegmatic people in our and other countries that trainings and life coaching have been invented. It would be nice to go to them once a week to get a boost of energy, a number of motivating attitudes and tasks. So you can sooner or later learn to organize your life and direct it in a useful direction.

Schedule your day: 10 minutes, let's say, look at the fish, 15 minutes spin the hula hoop, 10 minutes pick your nose, 15 minutes take a walk in the fresh air. Thus, we reduce fatigue. When a person is tired, he is more prone to stress.

All this together helps to develop stress resistance.

The more stress, the easier

Did you think that choleric and sanguine people react violently to non-standard situations? No, stress is normal for them. According to psychologists, the more often a person deals with different kinds shaking, the easier he tolerates them.

And most importantly - you can prepare for stress. How? Well, for example, on weekends try skydiving, wrestling or dancing, travel. Learn the Kapalabhati Breathing Technique interesting thing, helps to "let off steam" and calm down.

Try to observe people dispassionately more often and be more silent. So you will understand that you do not need to attach importance to trifles. Conflicts, scandals most often arise from scratch.

If you are provoked, and, get distracted - think about something else that has nothing to do with what is happening. Take a break, otherwise you will later regret what you say or do.

Stress is inevitable and in no way depends on you? Make sound, rational decisions under the circumstances. Do not allow yourself to panic, hysteria.

Do not create stressful situations - do not put off important things for later, do not overload your working day, do not drive yourself into a dead end. Avoid confrontations with unpleasant people, force yourself to treat colleagues, bosses, subordinates, clients without prejudice and prejudice, look for good qualities in them.

Stress, according to psychologists, has three stages. The first is the stage of anxiety, the second is resistance or adaptation, the third is exhaustion. It is extremely undesirable to reach the last one, because at this stage depression and diseases begin - from hypertension to stroke. take care nervous system, you are alone with yourself and your loved ones.

And we also advise you to mentally play out a stressful situation to the end - in several ways. Let's say the boss yells at you, and you stand and imagine: “I will answer him like this. And like that. I won't leave a stone unturned." We thought, and then ask yourself: “Why the hell do I need this stress? It's worth it?" In most cases, the answer is "No".

Then why break the chairs?

Some statistics

From medical sources: 64% of people are prone to stressful situations at work, for 56% stress ends in insomnia, for 26% - various diseases, 17% have allergic reactions due to nerves.

Therefore, calmness, friends, only calmness!

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V modern world- this is already a common occurrence, blockage at work, traffic jams, personal problems in the family, misunderstandings with friends. And these are not all examples. People go to work, communicate with others, make purchases - unfortunately, there is no escape from stressful and crisis situations. But you can learn how to respond to them correctly by developing stress resistance in yourself.

What is stress tolerance?

This is a personality trait that allows you to respond to stress with minimal losses for the psyche and maximum efficiency for the situation. For example, one person, after a remark from the boss, briefly apologizes and quickly redoes the work. Another half-day is indignant and at the end gets to work tired. Which of these people is stress resistant?

What factors and habits will help build immunity to stress?

1. Discipline - these are qualities of character that allow you not to be late for work, because it makes you wake up on time. It also forces you to periodically put things in order at the workplace and in the closet with clothes, so that, if necessary, you can quickly find what you need.
2. You should not take too much, “horses die from work,” if any task is not included in the list of duties and there is no time to complete it, you can calmly say: “I’m sorry, I can’t.”
3. Interesting hobbies, hobbies - what else will help you forget about stress, no matter how much you love? When thoughts sink into interesting work the body releases stress.
4. Less unnecessary emotions - control of emotions is always actual topic controversial among psychologists. However, sometimes our anger reactions are "hyped up" by the very process of responding. After all, you can take five minutes and formulate your thoughts in a less emotional light.

Secondly, the physical components.

1. Yes, yes, seven or eight hours of sleep at night has not bothered anyone. And it's better than a sedative or coffee.
2. Effective time - you need to find a personal effective time. Better yet, "eat the frog in the morning", i.e. do the most challenging tasks as long as there is strength.
3. Proper nutrition, or at least less fast food. More fruits, vegetables and pure non-carbonated water.
4. Sports - minimum loads - walking and running. If you go to work half an hour, it is better to walk. Thus, give the body the necessary load.

So, by following these quick tips, you can gradually reduce your stress levels, and develop new ways in the process.

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.

Resilience is essential to success 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 in a negative way also affects daily 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 get it right business relationship with your boss. Assess his problems and help sort out yours. Leaders often need feedback but don't know how to fix 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 will not 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 service relations with personal.
• 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 personnel service must take this 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 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 happens different levels, its first stage 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 difficult 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. Worth giving up bad habits: they not only destroy 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.

Stress resistance is a system personal qualities helping a person to endure with calm the effects of stressors, without harmful results for the individual, his body, personality, environment. The concept of stress was introduced by G. Selye, and he designated the state of internal tension, which is due to the activity of the individual in difficult conditions. Depending on the degree of severity, stress can affect the activity of the individual in a positive way or negatively.

What is stress tolerance? This is the ability to withstand psychological stress and not obey negative feelings that would be displayed on others. Psychological stress resistance refers to the ability to restrain a negative reaction to stress, and calmly endure stressful loads. The stress-resistant is running out of stress natural way by restoring the body's resources.

The body of a non-stress-resistant individual reacts to psychological problems psychosomatics, and often people misinterpret diseases of the body, considering them organic. If a person is ill for a long time and is terminally ill, it is worth applying psychological intervention.

Stress resistance of the body high level provides an individual with the ability to maintain a state of inner peace in a critical situation, helps to maintain optimism, joy, promotes the adoption of correct, adequate decisions and effective behavior, not allowing to violate the boundaries of the personality and maintain personal psychological emotional integrity.

The stress resistance of the organism of a low degree makes a person vulnerable, leads to a break in his personal boundaries, the destruction of his psycho-emotional state and various diseases. An individual with weak stress resistance cannot control himself completely, he weakens energetically, his behavior is ineffective. The formation of stress resistance can occur regardless of the current age, so everyone should direct their efforts to the development of stress resistance.

Stress resistance of the individual

To define this concept, you must first understand what stress is. The stress resistance of the body determines the ability of a person to withstand stressful situations without bad consequences for his activities and others. Often a person determines whether he is stress-resistant, taking into account external indicators. So, they believe that if he demonstrates all his experiences, splashing out negative emotions on others, it means that he is not stress-resistant, and gives in to stress. If a person is restrained, calm, cheerful, then he is stress-resistant.

Such a classification of stress resistance by observation is very erroneous. The fact that an individual does not express his negativity in front of others at the time of the action of a stress factor does not indicate that internally he does not experience depression or a feeling of oppression at all. This communicates the ability to be tactful, while playing a role well. However, this person harms his own psyche, because he closes the stress, does not give exits and risks being subjected to internal destructive factors. must find a way out, but only in the right way.

According to modern research psychological stress resistance is a characteristic of a person, which consists of several components:

- psychophysiological (characteristics of the nervous system),

- volitional (conscious self-regulation of actions, relative to the situation),

- motivational (the strength of motives determines emotional stability),

- emotional (personal experience accumulated from experienced negative influences of situations),

- intellectual (analysis of the situation and acceptance right way actions).

Psychological resistance to stress is determined by the subjective characteristics and motivational system of the individual. People show different reactions to critical situations: anxiety, arousal or. However, there are people who are resilient and able to control emotions. Such individuals can mobilize internal reserves and overcome the situation without negative consequences for them, but these people are very few.

In the world of stress-resistant people, there are about 30%. If not everyone has stress resistance, then people in such professions as firefighters, policemen or the military should work to increase stress resistance, their lives and the lives of others directly depend on it.

The development of stress resistance should be carried out by each person in order to make the body resilient and not allow external negative factors to weaken it.

Increasing stress resistance helps a person:

- at work, perform the task in stressful conditions; with external distractions (poor lighting, noise, cold); at psychological pressure surrounding people (threats from superiors, distraction by colleagues, supervisory control);

- stand out among others as a balanced and thoughtful person;

- do not respond to criticism, insults, provocations or gossip of others;

- easy to find a way out in an acute situation.

How to improve stress resistance

The development of stress resistance is necessary for each individual, since negative stresses have a destructive effect on the psyche. Increasing stress resistance allows you to be a more confident person, save physical health. Chronic diseases very often begin precisely from chronic stress. Endurance and composure help to make the right and swift decisions in tense situations. Stress-resistant employees are highly valued by employers. Some employers even test their employees for stress tolerance.

The formation of stress resistance consists of several factors.

Increasing the professional level will increase a person's confidence, strengthen his knowledge, and accordingly ensure psychological endurance in the workplace. In an incomprehensible situation, you need to weigh every word, this helps not to react sharply to everything at once and to remain patient. Walks in the fresh air, field trips, playing sports contribute to the development of this quality. Also, to form stress resistance, you need to master breathing techniques and massage lessons, relax in the right and healthy ways. You should do self-organization, ordering things helps to streamline wandering thoughts. When doing things, you need to concentrate on doing it. It is important to study the relevant psychological literature for the development of stress tolerance.

Exercises to help you relax creative activity. Leisure must be alternated with the passive. To know how to behave in a stressful situation, you need to observe the behavior of others, see how they express their stress resistance and learn from their experience. It is also worth analyzing all stressful circumstances and soberly analyze each case, listen to your own inner voice.

A positive attitude will help to increase stress resistance, it forms positive thinking. Everyone's life is filled with many problems, but no difficulties should interfere with a full life and the ability to enjoy it. It is required to throw out unnecessary and insignificant problems from thoughts, think more about joyful life moments and solve difficulties as they come. Sometimes people mistakenly believe that if they think about difficulties all the time, they will resolve themselves faster, but they will not really resolve themselves, but they will undermine their health.

To increase stress resistance, you need to try to change your attitude to everything that happens. For example, if a person cannot really influence the current situation, then it is worth trying to look at certain things in a different way, much easier.

It is necessary to learn to let go of unnecessary emotions, from holding them in oneself, the individual does not become stronger, on the contrary, it exhausts him. It is important to regularly, in an adequate way, release emotions. in a good way for splashing out emotions and increasing stress resistance, are physical exercise, long walks, dancing, climbing mountains, etc. Thus, negative emotions are released with negative experiences, being transformed into positive ones, and this will also provide pleasure.

A person should periodically fully rest. If the rhythm of life is tense, and a person sleeps little, and does not even allow himself to relax a little, then his body will begin to function for wear and tear, this should not be allowed, otherwise the body's stress resistance will become minimal, and its protective function will cease to function altogether. To prevent this from happening, you should give the body a rest. It is necessary to go to bed earlier than the usual time, before taking a fragrant bath and drinking tea with lemon balm. So, a person will be able to sleep well, the body will resume a little, stress resistance will increase.

Since stress resistance is associated with the activity of the nervous system, it means that you need to support it by taking vitamins D and B, and getting a full amount of potassium and magnesium. In order not to have to take multivitamin preparations, it is best to balance the diet, in which all useful substances will be present.

Classical music helps to relax many people, but on the contrary, it annoys some people, then you can listen to the sounds of nature and do yoga or meditation under them in a room filled with fresh air hidden from extraneous noise.

To improve stress tolerance, it is advisable to make time for enjoyable activities, even when they do not bring immediate benefits. If the life of a person is mainly work duties, then it is difficult for the body to withstand stress. Doing something you love one day a week can help

You don't always have to think about what others will say, how they look at you, what they think. You can’t please everyone, the main thing is to please yourself and surround yourself with people who love you, that’s enough. And thinking about what others think is an extra stress factor that a person creates for himself. It is worth acting according to one's own convictions and conscience, adhering to moral ethics, then thoughts, how it will be perceived by everyone around, will not worry.

The key to good stress resistance is the correct prioritization. The most urgent and urgent things should be done first, minor and less significant things can wait. You need to rely on personal strength and take on the array of work that you can do. When a person starts several things at once at the same time, and does not have time to finish a single one, he falls into, of course, the stress resistance of such a person tends to zero.

Children can inherit stress tolerance from their parents when they are brought up. Such children will be able to stand up for themselves, respond with surrender in a showdown, and not fuss when trying to provoke them. Such children then grow up and become successful leaders whom no one can frighten with their intrigues or threats.

The sense of self-importance and confidence of such people is so high that they do not even take threats seriously, do not succumb to provocations. In the thoughts of a stress-resistant person there is no place for fear, he will not be able to spoil the mood or distract him from the main business. A stress-resistant person confidently and cheerfully goes to the goal, this is his lifestyle.

If an individual needs to immediately protect himself from a negative stimulus, he can use breathing practice. For and stress resistance in situations where physical activity limited, special breathing will do. In a stressful situation, a person’s breathing becomes sluggish and superficial, as the abdominal muscles and chest tense up. It is necessary to control your breathing, take deep and conscious breaths and slow exhalations, so as to relax the stomach as much as possible, repeat this several times until the pulse and calm breathing are restored.

Resilience and how to train it

Who has not dreamed of communicating with high authorities with a calm heart and without batting an eye to pass by the most outrageous boors! How great it would be not to worry about trifles and be “like a fish in water” in any most unexpected situation! But, if all this is not about you, do not be discouraged and say to yourself: “I am a loser ... I can’t do this.” You just need to develop your stress resistance.

What is stress tolerance?

Stress tolerance is the ability of a person to respond adequately to stress factors, to be effective in any situation, to endure various loads. High stress tolerance mandatory requirement for many specialties. However, it is important not only in the professional sphere: life ordinary person simply overwhelmed with stress, and he must be able to resist them in order to maintain mental and physical health. Each of us is poured out with such a stream of information and presented with such high requirements that even for a housewife, stress resistance becomes an important characteristic of mental organization.

The level of stress resistance depends on:

1. hereditary features of the nervous system and personality characteristics;

2. the formation of a person in childhood;

3. own efforts to train personal qualities.

Thus, even with initially low stress resistance, we can quite strengthen it. The main thing is to set yourself a task and start working on it. What is needed for this? First, let's figure out what we want to achieve.

Stress resistance groups

1 group- stress resistant. Such people with great difficulty adapt to a new environment and are very susceptible to the negative effects of stress factors. More or less well, they feel only in conditions of complete stability. Quiet work that does not require several things to be done at the same time and is devoid of high responsibility, well-established relationships in the family, an established life, traditional scheduled rest - these are their best environment a habitat. Even the slightest deviation from the usual routine of things perplexes them - they get lost and for a long time cannot make the right decision and start acting.

2 group- stress-trained. They feel good in normal conditions modern life full of change. However, it is extremely important for them that these changes be gradual, smooth. But cardinal changes can knock them down mental condition: under conditions of intense stress, such people become confused. It is difficult for them to change their lifestyle at once.

3 group- stress inhibitors. Here, high stability of personal life positions and a rather calm attitude to external changes prevail. A feature of stress-inhibiting people is their readiness for major changes with intolerance to small, but regular changes. They love stability and are ready to turn their lives around in order to regain their lost permanence. Such people are not suitable for work with inconsistent, even large earnings.

4 group- stress resistant. The psyche of such people is maximally protected from stress factors: they will be able to adapt to cardinal changes and tolerate the conditions of an influx of small changes well. Stress-resistant without overstrain and illness endure serious mental stress. However, it is in this group that most often there are people who are tough on others, incapable of sympathy.

High stress resistance is undoubtedly good, but its maximum increase leads to negative consequences: a person stops responding to the experiences of others, even the closest people, loses the ability to sympathize and understand the difficulties of others. Humanity itself as a characteristic of the individual is threatened when the desire for high stress resistance becomes absolute.

Optimal stress resistance should combine stress tolerance on the one hand and the ability to empathize on the other. In a word, you need to try to stick to the golden mean, which is somewhere between vulnerability and indifference.

So what should you strive for?

1. Psychological comfort in any life situation.

2. The ability to act effectively under unexpected circumstances.

3. The ability to reflect the negative.

4. A clear division of tasks into priority, less significant and non-essential.

5. Positive attitude towards life.

6. High emotional intelligence, which consists in the ability to analyze your emotions and feelings, build harmonious emotional relationships with others and set yourself up for effective active work.

7. Ability to empathize.

How to develop stress tolerance

To increase stress resistance, it is not enough to master one technique or attend a couple of psychological training sessions. In order to learn how to protect your body from the influx of stress, you need a whole range of measures, the implementation of which, however, is within the power of almost everyone - you just want to.

1. Take a test for stress resistance - its result can be a good motivator for you to work on yourself.

2. Get enough sleep. Complete sleep - required condition complete restoration of physical and mental strength.

3. Eat right: this will ensure good health and save you from additional health problems.

4. Be sure to rest. Remember that vacation is not only a trip to the sea once a year. You need to rest weekly and even daily. If time is sorely lacking, try to relax on the way home from work: listen to your favorite music, set yourself up for a pleasant walk, choose a path with beautiful landscapes.

5. Find something for the soul. Someone knits, someone embroiders, someone likes bowling or hiking for mushrooms. The lesson should be fun, then you will get moral satisfaction you can take your mind off problems and relieve stress.

6. Do not accumulate tension and negativity in yourself - they destroy you from the inside. The ability not to take it out on others is not stress resistance. It is important to be able to get out negative emotions. Go to the gym and beat a punching bag, tear paper, break pre-prepared sticks, just go for a run - try to convert psychological negativity into a harmless physical action.

7. Know how to relax - any relaxation techniques . Take the time to master them - they will serve you faithfully.

8. Be sure to exercise your body exercise- it balances the nervous system and relieves tension. Performing exercises, overpower yourself at least a little, of course, only if health allows. For example, you pump the press and for the 10th time you understand that you can no longer, but overpower yourself and do at least a couple more lifts. You will receive moral satisfaction and learn to control your body and your desires.

9. Don't replay your problems endlessly in your head. From what you think of them, little will change. If the problem cannot be solved now, try to write it down on paper and firmly put it aside.

10. Give vent to tears. This is not always appropriate, but find a time and place to cry heartily if you feel like it.

11. Learn to find positive aspects in the environment.

12. Start writing a diary. Review your notes regularly so you can better understand yourself and the world around you. Experiences from the past will appear before you in a new light, and this will help you to relate more adequately to the current troubles.

13. When communicating with people, try to put yourself in their place and not judge. Try to understand the emotions and motives of people's actions. Refuse negative definitions in relation to others.

14. Find in yourself those personality traits that interfere with your life, and work to overcome them. Example: afraid to speak in front of people? Look for a reason to regularly speak to colleagues, relatives and strangers.

15. Do not ignore the trainings and consultations of a psychologist. If funds and time allow, try to work on yourself under the guidance of a specialist. They will help you understand yourself and develop your personal plan to increase stress resistance and efficiency.

Doctor Kartashova Ekaterina Vladimirovna