Psychologists are specialists who help us solve problems, overcome fears and sort ourselves out so that we feel calm. However, they are also people and, like all of us, are subject to stress, which we need to deal with somehow.
Lifegoodwithfitness will tell you about the quick stress management methods that professionals themselves use.
1. Write down everything that comes to mind
John Duffy ( the John Duffy ), a clinical psychologist and author of a book about parenting teens, says: “In order to remove your stress, I write. Thoughts, situations, relationships with people, ideas for future articles. I record and structure everything that comes to my mind. This creative process is effective because we are distracted from problems, the head is cleansed and the tension subsides. After that, I can already look at things from a new perspective. ”
2. Prepare the dish and be extremely pedantic in the choice of ingredients
Psychotherapist, writer and teacher Geoffrey Samburu ( the Jeffrey Sumber ) uses several esthetic ways of dealing with stress:
“When I’m nervous, I like to eat well. But it must be healthy food or a new dish for me. I go shopping for a long time, choosing the right ingredients, then carefully cut them, prepare the dressing and slowly, with pleasure, eat the dish. And I often post the result on Facebook so that my friends envy me! ”
3. Tighten all your muscles
American psychotherapist Kevin Chapman ( Kevin Chapman ) to deal with stress uses the method of progressive muscle relaxation, which was developed back in 1920.
The principle is simple: after any strong stress comes a strong relaxation. That is, you need to strain your muscles for 10 seconds, and then concentrate on the subsequent feeling of relaxation for 20 seconds.
In total, 200 exercises were developed for all muscle groups, but it is quite enough to use 16. You can find exercises and choose the ones you like here .
4. React correctly or do not react at all
Psychologist Susan Krauss Uitbourn ( by Susan Krauss Whitbourne ) does not struggle with stress, rather than trying to avoid it in advance. To do this, she has a mantra, which she repeats, getting into a stressful situation. She says: “I cannot change the situation, but I can change my reaction to it.”
A positive reaction to a negative event helps not only to avoid stress, but also to gain some experience if you look at it as a test and learn from mistakes.
5. Stop the flow of thoughts.
Psychologist Martin Seligman ( Martin Seligman ) advises you to use one simple and very popular way to throw extra thoughts out of your head.
Clap your hands and shout “ Stop! I’ll think about it later! “. You can also wear an elastic band on your wrist and click yourself on it (or just pinch yourself). Use such stimuli to stop the circulation of thoughts and postpone the problem until later, for a certain time. Then try to turn your attention to an unusual subject or activity.
6. Allocate 1 hour to your favorite business and pleasure
Therapist Amy Przeworski ( of Amy Przeworski ) advises highlight the period of time during which you will do just what you want. Read, draw, eat delicious dishes – in general, do what pleases you. No work, no duties, negative thoughts and all that you do not like and spoil the mood.
7. Stimulate nerves
An unusual, but effective method based on physiology, offers therapist Toni Bernhard ( Toni Bernhard ). Lightly slide your index finger over your lips a few times. This movement affects the nerves on the surface of the lips, stimulates the parasympathetic nervous system and helps to calm down quickly.
8. Try various classic methods
Of course, there are classic methods for relieving stress and stress relief that work just as well.
For example, a clinical psychologist and author of ” Living with depression ” Deborah Surani ( Deborah Serani ) during times of stress trying to give your body what it wants. “I use everything that affects the senses. For example, I can just sit in a car and listen to jazz on the radio, draw, lie in a hot bath or enjoy delicious gourmet tea. ”
The therapist Joyce Marter uses the method practiced by members of groups of anonymous alcoholics: to get distracted, you need to do some productive work. For example, to clean the workplace, wash the dishes or clean up the photo album. The main thing is that this action helps to distract.
Psychologist Susan Newman ( by Susan Newman ) believes that there is a better antidepressant than a conversation with friends. And Dr. Stephanie Sarkis ( Stephanie Sarkis ) uses to cleanse his head yoga, exercise or just healthy sleep.
The main principle of getting rid of stress is to completely abstract for some time from the problem and from any source of excitement. And the better you succeed, the faster you will recover and be ready for new achievements.
What is your favorite way to deal with stress? Maybe you have your own unique method?