How to deal with stress and preserve mental health

How to cope with stress and preserve mental health: complete guidance

I. Understanding stress: Fundamentals and mechanisms

Stress is an integral part of human experience. It arises as a reaction to any requirements or changes in the environment, which are perceived as threatening or causing discomfort. This reaction can be physiological, emotional and behavioral, and in the short term, it is often useful, mobilizing the body’s resources to overcome difficulties. However, chronic stress, when the body is constantly in a state of increased readiness, can cause serious damage to physical and mental health.

1.1. What is stress?

In the simplest definition, stress is a response of the body to any requirements for it. These requirements can be physical (illness, injury, lack of sleep), emotional (loss of a loved one, rupture of relations, conflict at work), social (financial difficulties, discrimination, social isolation) or psychological (high expectations, perfection, self -doubt).

There are two main types of stress:

• Eustress: Positive stress that motivates us increases productivity and helps to achieve goals. It is often associated with a sense of call and satisfaction. Examples of Eustress: preparation for an important performance, studying a new skill, participation in sports competitions.
• Distress: Negative stress that causes a feeling of anxiety, exhaustion and helplessness. It can lead to physical and mental illness. Examples of distress: work loss, illness, financial difficulties.

1.2. Physiological reactions to stress:

When we are faced with a stressor, a complex cascading reaction is launched in the body, known as the reaction of “Beat or Run”. This reaction includes:

• Activation of the sympathetic nervous system: This leads to the release of stress hormones, such as adrenaline and cortisol.
• Increasing heart rate and breathing frequency: This provides more oxygen and energy for muscles.
• Improving blood pressure: It also provides more oxygen and energy for muscles.
• Blood redirect from the digestive system to the muscles: This allows the body to focus on struggle or flight.
• Increasing blood glucose: This provides an additional source of energy.
• Suppression of the immune system: In the short term, this is not a problem, but with a long effect of stress, it can lead to a decrease in immunity and increased susceptibility to diseases.

1.3. Stress hormones:

• Adrenaline (epinephrine): Prepares the body for immediate actions, increasing the frequency of heart contractions, blood pressure and energy level.
• Cortisol: Regulates metabolism, blood sugar, blood pressure and immune function. In chronic stress, a high level of cortisol can lead to various health problems.
• Noradenaline (Norapinephrine): Increases attention, vigilance and excitement.

1.4. Long -term consequences of chronic stress:

Chronic stress can have a destructive effect on the body and mental health. Long -term consequences include:

• Cardiovascular diseases: High blood pressure, heart attacks, strokes.
• Digestive disorders: An irritated bowel syndrome, peptic ulcer.
• Weakening of the immune system: Increased susceptibility to infections, autoimmune diseases.
• Sleep disorders: Insomnia, apnea in a dream.
• Anxiety and depression: Increased risk of developing anxiety disorders and depression.
• Problems with memory and concentration: Reducing cognitive functions.
• Problems with reproductive function: Libido decrease, irregular menstrual cycles.
• Weight gain or weight loss: Changes in appetite and metabolism.
• Muscle tension and pain: Headaches, back pain, neck pain.

1.5. Factors affecting the susceptibility to stress:

Susceptibility to stress depends on many factors, including:

• Genetics: Some people are genetically more predisposed to stress than others.
• Personality: Certain personality traits, such as perfectionism, anxiety and low self -esteem, can increase susceptibility to stress.
• Social support: The presence of a strong social support network can help reduce stress.
• Life circumstances: Adverse life circumstances, such as poverty, discrimination and violence, can increase susceptibility to stress.
• Previous experience: Traumatic experience in the past can increase stress susceptibility in the future.
• Copecation strategies: Effective strategies of coping can help reduce stress, while ineffective strategies can aggravate it.

II. Detection of stress sources: Personal analysis

The first step towards stress management is the awareness of its sources. It is important to learn how to identify specific situations, events, thoughts and feelings that cause stress. This requires introspection and attentiveness to its reactions.

2.1. Stress diary:

A useful tool for identifying stress sources is to keep a diary. For several weeks, write down the following:

• Date and time: When did the stress episode occur?
• Situation: What exactly happened? Where were you? Who were you with?
• Thoughts: What thoughts did you have at that moment?
• Feelings: What emotions did you experience? (For example, anxiety, anger, sadness, fear).
• Physical sensations: What physical symptoms have you experienced? (For example, rapid heartbeat, sweating, headache).
• Reaction: How did you react to the situation? What did you do?

Analysis of the stress diary will help you identify repeating topics and patterns indicating the main sources of stress.

2.2. Categories of stressors:

Stressors can be divided into several categories:

• Working stressors: Overload, unrealistic terms, conflicts with colleagues, lack of control over work, fuzzy duties, toxic working environment.
• Personal stressors: Financial problems, problems in relationships, illness, loss of a loved one, problems with children, problems with housing.
• Social stressors: Discrimination, social insulation, political instability, environmental disasters.
• Internal stressors: Perfectionism, low self -esteem, negative thoughts, unrealistic expectations.

2.3. Stress level assessment:

There are various scales and questionnaires for assessing the level of stress. Some of them are available on the Internet, but it is important to remember that they do not replace advice with a professional. Examples:

• Perceived Stress Scale, PSS): It measures the perception of stress over the past month.
• Holmes and RAE social adaptation scale (Holmes and Rahe Stress Scale): Assesses the level of stress based on a list of life events.

2.4. Determining individual reactions to stress:

It is important to understand how exactly you react to stress. Some people become irritable, others are closed in themselves, others begin to overeat or abuse alcohol. Awareness of your typical reactions will help you foresee them and prevent destructive behavior.

2.5. Distinction between controlled and uncontrolled stressors:

Not all stressors can be eliminated. It is important to learn how to distinguish between those that can be controlled, and those that are outside your power. In the case of controlled stressors, specific steps can be taken to eliminate or reduce them. In the case of uncontrolled stressors, it is important to focus on the development of strategies of coping in order to soften their impact.

III. Stress strategies with stress: practical methods

After identifying stress sources and understanding of their reactions, the next step is the development of effective strategies for coping. These strategies can be divided into several categories: strategies focused on the problem, strategies focused on emotions, and strategies focused on the body.

3.1. Strategies focused on the problem.

These strategies are aimed at eliminating or reducing the stressor itself. They are most effective in situations where you have control over the problem.

• Planning: Development of a specific action plan to solve the problem. Break a large problem into smaller, controlled steps.
• Active solution to the problem: Direct solution of the problem, searching for information, consultation with experts, taking measures.
• Search for social support (instrumental): Appeal to others for help in solving the problem.
• Time management: Organization of your time, placement of priorities, avoiding procrastination. Using a time management technique such as the Eisenhower matrix (important/urgently).
• Problems Solving Solving: Mastering the techniques for solving problems, such as determining the problem, searching for solutions, evaluating solutions, choosing the best solution, implementing a solution, evaluating results.
• Assertive behavior: The ability to clearly and confidently express their needs and desires, without infringing on the rights of others. The ability to say no.
• Task delegation: The transfer of part of the tasks to other people, if possible.

3.2. Emotion-Focused Coping strategies:

These strategies are aimed at changing their emotional reactions to stress. They are most effective in situations where you cannot change the stressor itself.

• Search for social support (emotional): Appeal to others for emotional support, comfort and understanding. Spending time with loved ones.
• Revaluation: Changing the view of the situation, the search for positive aspects, the search for meaning in what is happening. The use of cognitive restructuring to change negative thoughts.
• Acceptance: Acceptance of a situation that cannot be changed. Focus on what can be controlled.
• Humor: The use of humor to discharge stress and reduce emotional intensity.
• Self -suffering: The attitude towards oneself with kindness and understanding, especially in difficult times. The realization that all people make mistakes and face difficulties.
• Abstraction: Temporary distraction from the stressor, the occupation of something pleasant and relaxing. Watching the film, reading a book, walking in nature.
• Expression of emotions: The expression of their emotions is in a healthy way, for example, through a letter, art, music, a conversation with a trusted face. Suppression of emotions can lead to a deterioration in mental health.
• Mindfulness meditation (Mindfulness Meditation): Focus on the present moment, without evaluation and condemnation. Allows you to reduce anxiety and improve concentration.
• Respiratory exercises: Deep, slow breathing can help reduce stress and calm the nervous system. Diaphragmatic breathing techniques.

3.3. Body-Focused Coping strategies:

These strategies are aimed at reducing physical stress caused by stress.

• Exercise: Regular physical exercises help reduce stress levels, improve mood and increase energy. Choose a type of physical activity that you like.
• Healthy nutrition: Proper nutrition provides the body with the necessary nutrients and helps to maintain a stable level of energy. Avoid processed products, sugar and excessive caffeine.
• Sufficient sleep: A lack of sleep can aggravate stress. Try to sleep at least 7-8 hours a day. Create a relaxing ritual before bedtime.
• Relaxation: Practice relaxation techniques, such as progressive muscle relaxation, autogenic training, yoga, tai-chi.
• Massage: Massage helps relieve muscle tension and improve blood circulation.
• Warm baths: The adoption of warm baths with the addition of essential oils, such as lavender or chamomile, can help relax and relieve stress.
• Natural walks: Conducting time in nature has a calming and restoring effect on mental health.

IV. Development of stress resistance: long -term investments

Stress resistance is the ability to adapt to difficulties and recover after them. This is not an innate quality, but a skill that can be developed and strengthened.

4.1. The development of positive thinking:

• Cognitive restructuring: Identification and change in negative thoughts. Replacing negative thoughts with more realistic and positive.
• Gratitude: Regular expression of gratitude for what you have. Maintaining a diary of gratitude.
• Search for positive sides: In each situation, find something good.
• Focusing on the strengths: Focus on your strengths and use them to overcome difficulties.

4.2. Strengthening social ties:

• Maintaining relationships with loved ones: Spend time with your family and friends. Talk to them about your problems.
• Introduction to clubs and interest groups: Join the groups of people sharing your interests. This will help you expand your circle of communication and feel part of the community.
• Participation in volunteer activities: Help other people can bring a sense of satisfaction and increase self -esteem.

4.3. Improving communication skills:

• Assertive communication: Learn to clearly and confidently express your needs and desires.
• Active hearing: Learn to listen carefully to other people and understand their point of view.
• Conflict resolution: Master the skills of resolving conflicts in a peaceful and constructive way.

4.4. Setting realistic goals:

• Smart-targets: Specific, measurable, achievable, relevant and limited in time.
• Break big goals into smaller steps: This will help you feel more confident and motivated.
• Do not be too strict to yourself: Recognize your achievements and do not reproach yourself for mistakes.

4.5. Caring for yourself:

• Select time for yourself: We regularly engage in what you like and what relaxes you.
• Set the boundaries: Learn to say no things that exhaust you.
• Create a relaxing atmosphere of the house: Make your house so that it is cozy and comfortable.
• Practice self -suffering: Treat yourself with kindness and understanding, especially in difficult times.

4.6. Development of awareness:

• Meditation of awareness: Practice the meditation of awareness regularly to learn to focus on the present moment and not to hide in the past or future.
• Respiratory exercises: Regularly perform breathing exercises to reduce stress levels and calm the nervous system.
• Attentive attitude to your feelings and thoughts: Pay attention to your feelings and thoughts without evaluating and not condemning them.

4.7. Time and priority management:

• Organization: Use diaries, calendars and other tools to organize your time.
• Priority arrangement: Determine the most important tasks and perform them in the first place.
• Delegation: If possible, delegate tasks to other people.
• Avoiding multitasking: Focus on the performance of one task at a time.

V. Mental health: care and support

Mental health is a state of well -being, in which a person can realize his potential, cope with ordinary life stresses, work productively and contribute to the life of his community. Caring for mental health is as important as caring for physical health.

5.1. Signs of mental health problems:

It is important to know the signs of mental health problems in order to seek help in a timely manner. These include:

• Constant sadness, anxiety or irritability.
• Changes in appetite or dream.
• The loss of interest in activities that used to be pleasure.
• A feeling of fatigue and exhaustion.
• Difficulties with concentration.
• Feeling guilt or uselessness.
• Thoughts about death or suicide.
• Social isolation.
• Alcohol abuse or drugs.
• Panic attacks.

5.2. When to seek professional help:

If you experience any of these signs, it is important to seek professional help. Mental health specialists can help you cope with your problems and improve your well -being.

• Psychotherapist: Helps to understand your emotions, thoughts and behavior. It uses various methods of psychotherapy, such as cognitive-behavioral therapy (KPT), psychodynamic therapy and interpersonal therapy.
• Psychiatrist: A doctor who specializes in the diagnosis and treatment of mental illness. May prescribe medicines.
• Consultant: Provides short -term assistance in solving specific problems.

5.3. Types of psychotherapy:

• Cognitive-behavioral therapy (KPT): Helps change negative thoughts and behavior.
• Psychodynamic therapy: Explores unconscious motives and conflicts.
• Interpersonal therapy: It focuses on improving interpersonal relationships.
• Family therapy: Helps resolve conflicts and improve family communication.
• Group therapy: Provides support and assistance from other people who are faced with similar problems.

5.4. Medicines:

In some cases, medications for the treatment of mental illness can be prescribed. Antidepressants, anxiolytics and antipsychotic can help alleviate the symptoms of anxiety, depression and other mental disorders. It is important to take medicines only as prescribed by a doctor and under his control.

5.5. Self -help:

There are various resources for self -help that can complement professional assistance. These include books, articles, websites and online courses dedicated to mental health and strategies of coping with stress.

5.6. Stegma removal:

It is important to deal with the stigma associated with mental health. Mental illnesses are the same diseases as physical and people suffering from them deserve sympathy and support.

VI. Stress at work: Special strategies

Work is often one of the main sources of stress. It is important to master special strategies to manage stress at the workplace.

6.1. Determination of working stressors:

• Overload: Too much work and too little time.
• Unrealistic deadlines: The inability to do the work at the allotted time.
• Conflicts with colleagues: Misunderstanding and disagreements with colleagues.
• Lack of control over work: Inability to make decisions and influence the course of work.
• Fuzzy responsibilities: A misunderstanding of their duties and expectations.
• Toxic working environment: Negative atmosphere, gossip, persecution.

6.2. Working stress strategies:

• Time and priority management: Organize your time, set priorities and perform the most important tasks in the first place.
• Delegation: If possible, delegate tasks to other people.
• Set the boundaries: Learn to say no things that exhaust you.
• Breaks: Take regular breaks during the day to relax and relax.
• Communication with colleagues: Communicate with colleagues, share your problems and look for support.
• Discussion of management problems: If you have problems related to work, discuss them with your leadership.
• Using vacation: Use your vacation regularly to relax and recover.
• Search for a new job: If your work constantly causes you stress and you cannot change it, consider the possibility of finding a new job.

6.3. Healthy habits at work:

• Healthy nutrition: Bring healthy food and avoid fast food and processed products.
• Physical activity: Take breaks for physical activity, for example, walks or stretching exercises.
• Hydration: Drink enough water during the day.
• Ergonomics: Organize your workplace so that it is ergonomic and convenient.

6.4. Fighting protection:

Fighting is a state of emotional, physical and mental exhaustion caused by chronic stress at work. It is important to take measures to protect against burnout.

• Recognition of features of burnout: Fatigue, cynicism, decrease in productivity.
• Establishment of borders: Limit working time and do not bring work home.
• Caring for yourself: Take time for yourself and do what you like.
• Development of non -working interests: Take a hobby and other non -working activities.
• Search for social support: Communicate with colleagues, friends and family.
• Professional help: If you experience signs of burnout, seek professional help.

VII. Stress and relationship: Harmony and support

Relations, both romantic and friendly and family, can be a source of both support and stress. It is important to be able to manage stress in relationships and use them to strengthen mental health.

7.1. Determination of stressors in relationships:

• Communication problems: Ineffective communication, misunderstanding, distrust.
• Conflicts: Disagreements, quarrels, power struggle.
• Financial problems: Disagreements about money, debts.
• Betrayal: Infidelity, violation of trust.
• Differences in values ​​and goals: Different views on life, different priorities.
• Unequal distribution of responsibilities: One partner takes more responsibilities than another.
• Lack of support: Lack of emotional support and understanding.

7.2. Stress stress stress in relationships:

• Effective communication: Learn to openly and honestly communicate with your partner. Listen to it and express your feelings.
• Conflict resolution: Master the skills of resolving conflicts in a peaceful and constructive way. Look for compromises.
• Establishment of borders: Determine your boundaries and respect the boundaries of your partner.
• Expression of gratitude and gratitude: Regularly express your gratitude and gratitude to your partner.
• Conducting time together: Select the time for joint pastime and classes that both of you like.
• Support: Provide your partner in difficult times.
• Forgiveness: Learn to forgive your partner for mistakes.
• Professional help: If you have serious problems in relationships, seek professional help to a family therapist.

7.3. Creating healthy boundaries:

• The ability to say no: Do not be afraid to refuse requests that are not suitable for you.
• Protection of your time and energy: Give up time for yourself and do not let other people exhaust you.
• Expression of their needs: Clearly express your needs and desires.
• Respect for your values: Adhere to your values ​​and do not compromise that you do not like.

7.4. Maintaining your identity:

It is important to maintain your identity and individuality in relationships. Do not dissolve in your partner and do not give up your interests and hobbies.

7.5. Search for support outside of relations:

Do not rely only on your partner to receive support. Maintain relationships with friends and family and contact them for help when you need it.

VIII. Stress and a healthy lifestyle: interconnection

A healthy lifestyle plays an important role in managing stress and maintaining mental health.

8.1. Nutrition:

• Balanced diet: Include a variety of products in your diet, such as fruits, vegetables, whole grains, low -fat meat, fish and nuts.
• Restriction of processed products, sugar and caffeine: These products can aggravate stress and anxiety.
• Regular nutrition: Do not skip food meals and eat regularly to maintain a stable blood sugar.
• Sufficient water consumption: Drink enough water during the day to maintain hydration of the body.

8.2. Physical activity:

• Regular exercises: Do physical exercises for at least 30 minutes a day, most days of the week.
• Choose a type of physical activity that you like: It can be walking, running, swimming, dancing, yoga or something else.
• Physical activity helps to reduce stress levels, improve mood and increase energy.

8.3. Dream:

• Sufficient amount of sleep: Try to sleep at least 7-8 hours a day.
• Regular sleep mode: Go to bed and wake up at the same time every day, even on weekends.
• Create a relaxing ritual before bedtime: Take a warm bath, read a book or listen to soothing music.
• Avoid caffeine and alcohol before bedtime: These substances can violate sleep.

8.4. Refusal of bad habits:

• Restriction or rejection of alcohol and smoking: These habits can aggravate stress and anxiety.
• Avoiding drugs: Drugs can cause serious mental health problems.

8.5. Practice of awareness:

• Meditation: Meditation helps to focus on the present and reduce stress levels.
• Respiratory exercises: Respiratory exercises help to calm the nervous system.
• Yoga: Yoga combines physical exercises, breathing exercises and meditation.

IX. Special situations: stress management in crisis situations

In crisis situations, such as loss of work, illness, death of a loved one or natural disaster, the level of stress can be especially high. It is important to know how to cope with stress in these situations.

9.1. Recognition and acceptance:

• Admit that you are going through difficult time: Do not try to suppress your emotions.
• Take your feelings: Let yourself feel sad, anger, fear and other emotions.
• Remember that this is normal – to feel bad: Do not reproach yourself for your feelings.

9.2. Search for support:

• Communicate with friends and family: Tell them about your feelings and ask for help.
• Contact a professional: A psychologist or therapist can help you cope with the crisis.
• Join the support group: The support group can provide you with a sense of community and understanding.

9.3. Caring for yourself:

• Observe a healthy lifestyle: Eat properly, do physical exercises and get enough sleep.
• Practice relaxing techniques: Meditize, do yoga or take warm baths.
• Do what you like: Devote time to your hobbies and interests.
• Set the boundaries: Do not let other people exhaust you.

9.4. Focus on the present:

• Focus on what you can control: Do not get hung up on things that are outside your power.
• Do something useful every day: Even small achievements can help you feel better.
• Live in one day: Do not worry about the future, focus on the present moment.

9.5. Search for meaning:

• Look for the meaning in what is happening: Try to find positive aspects in a crisis.
• Help other people: Help other people can bring a sense of satisfaction and increase self -esteem.
• Believe in yourself: Remember your strengths and your ability to overcome difficulties.

X. Children and stress: creating a supporting environment

Stress affects not only adults, but also children. It is important to be able to recognize signs of stress in children and create a supporting environment for them.

10.1. Signs of stress in children:

• Changes in behavior: Irritability, aggression, tearfulness, isolation.
• Sleep problems: Insomnia, nightmares.
• Changes to appetite: Loss of appetite, overeating.
• Abdominal pain or headaches: Frequent complaints about physical symptoms.
• Difficulties with concentration: Problems at school, reducing academic performance.
• Fears and anxiety: Increased anxiety, fear of separation from parents.
• Regression: Return to earlier forms of behavior, for example, sucking a finger, enuresis.

10.2. Sources of stress in children:

• School: Large load, exams, bullying, social problems.
• Family: Conflicts between parents, divorce, financial problems, illness or death of a loved one.
• Social media: Cyberbulling, comparing oneself with others, dependence on gadgets.
• Traumatic events: Violence, natural disasters, accidents.

10.3. Creating a supporting environment:

• Open communication: Talk to your child about his feelings and problems. Listen to him carefully and without condemnation.
• ** Emotional