How to overcome stress?

Do not be nervous! 10 ways to quickly calm down in a stressful situation.

Each person periodically faces stress. It can be an unpleasant conversation, a problem at work, a conflict with a loved one. Often such cases end up spoiling your mood for the whole day and nervous tension: you will feel tired and broken. Psychologist Vladimir Klimov tells you how to quickly pick yourself up in a stressful situation and calm down.

Stress is a new opportunity

A stressful situation is not the end of the world, but a new opportunity! Remember this whenever your nerves are at a breaking point. A meeting scheduled for tonight is canceled? But you’ll be able to spend more time with your family or just relax at home with a cup of tea. Caught on a nail and tore your dress or shirt? This is an excuse to update your closet and buy another beautiful thing. Do not dwell on the problem, and think about the horizons it opens up to you.

Think globally.

There are days when everything falls through the cracks. The things you do every day seem overwhelming, you have no time for anything. Panicking unnecessarily won’t help you, but will only slow you down and ruin your well-being. Try to take a little break and run the worst-case scenario in your head – what happens if you fail to cope with this or that task. Agree that globally, this little failure won’t affect your life in any way. At most, you’ll have an explanation with a manager or a client, the unpleasant impression of which you can later make up for with successfully completed work. It is the same in any other situation: you were rude in public transport, someone spilled coffee on you, you were late to the cinema or theater – no big deal! Minor annoyances should not make your life miserable.


How clichéd it may sound, but in a stressful situation, the first thing to do is to breathe deeply. This will ensure the flow of oxygen into the blood and banish excess adrenaline. There are several proven techniques. For example, you can take a deep breath, hold your breath, count to ten and slowly exhale. Another way is to concentrate on the process of breathing itself. Feel how you breathe, how the air enters your lungs, how it feels. Breathe deeply and evenly. Very soon the nervous tension will go away.


Simple exercises can help you cope with nerves quickly. Squat, do some bending, squeeze an expansion joint or a rubber ball in your hand. Five minutes – and the stress will go away!

Eat a pastry

Tasty foods are known to help you cope with stress. If you are nervous, allow yourself to eat a piece of chocolate, cakes, even French fries – in moderation is allowed! The main thing is not to make eating stress a habit. Let it be just one way to calm down.

Think of others

Did your trip to the seaside fail? Did you get rejected at the job interview? Caught a bad cold, and now you have to miss a trip to the countryside with friends? Do not despair. Think about the people who are now worse off than you. About those who have no roof over their heads, who have nothing to eat, who are struggling with a fatal illness. “You live in comfortable conditions, you have two arms, two legs and a head on your shoulders – all in order to become the master of your fate and solve any problem,” says Klimov. – Is it worth getting upset over nothing?

Share with your loved ones.

Sometimes, to overcome stress, a person just needs to talk. Call a friend or relative and tell about your trouble. “Already from this conversation alone you will feel better, – said psychologist. – And if you give good advice, the problem can generally be considered solved.


Surely everyone in the process of a long drawn telephone conversation or other monotonous activity at least once left abstract drawings on paper – flowers, patterns, circles and other geometric shapes. Psychologist says: drawing helps distract and stop dwelling on the problem. Take it and just scribble in a notebook: stress will go away.


In most cases, the stressful situation is not worth your mental anguish. True, you’ll realize this later, when you’ve spent your nerves. To prevent a panic state, you need to laugh! Recall a funny story from his life, a funny moment from your favorite comedy, a joke. Here you are already smiling!

In a confusing situation, go to bed.

Often the problem seems much more significant than it is, if you are tired for a day, overworked. You need to rest and get a good night’s sleep! Take a bath, listen to some good music and go to bed. You’re more likely to wake up in the morning in a good mood.

Stress and how to cope

The accelerated rhythm of modern life has led to a significant increase in the physical, mental, emotional stress on humans caused by domestic problems, interpersonal relationships, the content of professional activities, information overload. Quite often a person has to be in a state of emotional tension, experiencing a sense of increased anxiety, worry, self-doubt, i.e. experience the so-called STRESS. Such conditions are often accompanied not only by disturbed mental equilibrium, but also by a number of negative changes in the functioning of physiological mechanisms in the human body. According to WHO, up to 40% of the world’s population needs help from medical specialists.



The term “stress” (translated from English stress) means “pressure, pressure, tension”.

According to the Explanatory Dictionary of the Russian language, “Stress is a state of tension of human or animal organism as a defensive reaction to various unfavorable factors (cold, hunger, physical and mental trauma, etc.)”.

In its essence, stress is the human body’s response to overstress, negative and positive emotions. During stress, the human body produces the hormone adrenaline, which makes you look for a way out. Everyone needs stress in small amounts, because it makes them think, look for a way out of the problem, and in this case it has a positive value. But on the other hand, if the stress becomes too much, the body weakens, loses strength, the ability to solve problems and can cause serious illness.

Stresses can be divided into:

  • Positive and negative – according to the degree of emotional coloring.
  • Short-term and long-term (or acute and chronic) – by duration.
  • Physiological and psychological – the latter, in turn, are subdivided into informational and emotional according to the cause of occurrence.

Sources of stress can be:

External – moving to a new place of residence, job change, death of a loved one, divorce, everyday troubles related to money problems, meeting obligations by a certain deadline, arguments, family relationships, lack of sleep.

Internal – revision of life values and beliefs, changes in personal self-esteem, etc.

Causes and factors causing stress (psychologists call them stressors) are varied and numerous:

  • Changes in life (vacations, new job, marriage, divorce, etc.);
  • any strong emotion;
  • fatigue;
  • physical trauma, surgery, illness;
  • noise;
  • sudden changes in temperature, etc.

Any kind of change, even positive ones, forces us to adapt to new circumstances. But with all the variety of experiences and shocks that occur in our lives, the body’s reaction to any stress is essentially the same – the body triggers biochemical processes developed centuries ago, the purpose of which is to cope with the extreme situation. Over time, the effects of stressors add up and accumulate. The more of them in our life at a given period, the higher will be our stress level.

The body’s defensive reaction when a stressor continues or repeats itself goes through three specific stages.

  • In the first stage, the anxiety reaction (in response to an irritation, regardless of its nature), all body systems are activated.
  • In the second stage – the stage of resistance (resistance, resistance), the body begins to adapt to the continuing action of the stressor.
  • The third stage is the stage of exhaustion, which occurs during prolonged exposure to a stressor. The energy necessary for adaptation is depleted, the overall resistance of the body drops dramatically. If you don’t get help during this period, the exhaustion stage can lead to serious illness and even death.


Symptoms may gradually increase or occur suddenly, within minutes. Anxiety, anxiety and panic attacks occur, usually of short duration, in the form of emotional outbursts, accompanied by feelings of dread and body reactions such as heart palpitations and sweating. Anxiety usually develops gradually. Symptoms may also include muscle tension, fatigue, irritability, impatience, insomnia or sleep disorders, difficulty concentrating, mood swings, or conversely, overexcitation, anger, memory impairment, increased fatigue, etc.

Stresses are the main risk factors for the occurrence and exacerbation of many diseases: cardiovascular (myocardial infarction, angina, hypertension), gastrointestinal tract (gastritis, peptic ulcer and duodenal ulcer), reduced immunity.

Negative reactions are caused not only by strong, acute, but also by small, but prolonged stressful influences. Therefore, prolonged psychological stress, depression can also lead to disease.

The treatment of stress with medication is indicated only when prescribed by a doctor. Depending on the patient’s condition, the doctor may prescribe sedatives (drugs that reduce nervous tension and anxiety, as well as reducing feelings of fear) or tranquilizers (drugs that help relieve emotional tension).


Each of us has a different level of stress, which is determined by hereditary and other factors, and a different level of attitude and response to stress.

Different people respond to stress in different ways: some begin to consume unimaginable amounts of food, others lose their appetite altogether; some have difficulty falling asleep at night, while others experience sleepiness even during the day.

The basic principles of coping with stress include:

  • Distraction from the stressful situation – if what happens makes a strong impression on a person and he continues to think about it afterwards, then he gets “stuck” in the stressful situation and thinks not about how to resolve it, but constantly worries about the events that happened. To distract from the stressful situation, it is necessary to think about something else related to pleasant feelings and experiences (rest, a pleasant event, personal achievements).
  • Reducing the subjective significance of the event that caused the stress – reconsider your attitude to what happened according to the principle: “What goes wrong is for the best…”.
  • Active behavior – not to keep the feelings and emotions that caused stress inside, but to release the accumulated energy by doing something even unthinkable (for example, cleaning a window or the floor with a toothbrush, wiping clean dishes, etc.); also by playing sports, soccer, volleyball, etc.
  • Knowing how to relax – stress causes general tension and an increase in the frequency of brain waves. Relaxation, on the contrary, reduces their frequency, which leads to a decrease in the level of excitation of the central nervous system.
  • Positive thinking – a positive way of thinking and the positive emotions of kindness, love, joy associated with it are the main personal tool for ensuring health and well-being.

Other ways to relieve stress and maintain mental health include the following:

  • Remain optimistic in any situation.
  • Strive to be reasonably organized in life, work, and life.
  • Learn to tell yourself no, not to take on too many problems, especially other people’s, determine the boundaries of their own abilities.
  • Learn to enjoy life.
  • Not to be a maximalist.
  • Not to rummage in your past and not to regret what you didn’t do or didn’t do right.
  • Observe a correct regime of nutrition, sleep and rest.
  • Do not abuse alcohol, abstain from bad habits.
  • Lead a healthy, active lifestyle, doing daily physical exercises and self-massage of the head, neck, shoulders and feet.
  • If necessary, a slower pace of life and a reconsideration of some of life’s attitudes.

Remember! It’s impossible to completely eliminate stressful situations from your life, but you can live and work so as to minimize their number, minimize their consequences and thus preserve your health for years to come.

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