Golden rules of behavior in a stressful situation

Stressful situation and stress tolerance

Stress is the body's response to neuropsychiatric stress caused by an emergency (or stressful) situation, which makes it possible to mobilize defense mechanisms. In the everyday sense, stress means the very psychological, mental, physical exertion, which leads to a strong internal stress. Stress resistance is the body's ability to cope with these overloads, stress resistance in itself can be developed. The consequences of a stressful situation are of two types: eustress (pleasant stress, for example, the bride’s experiences during a wedding ceremony or the child’s waiting for her birthday) and distress (the negative effects of unpleasant experiences). Even pleasant stress can lead to negative consequences, remember the tsarina from Pushkin’s fairy tale: “she didn’t take delight and died by mass”. Promotion, reconciliation after a quarrel with a spouse, and even a summer vacation, during which a person loses the usual need to constantly do something, can become a stressful situation. But most of all troubles delivers precisely distress. The list of negative consequences of the extreme concentration of stress hormones is enormous: from degeneration of brain cells to cancer. Eliminating stressful situations from your life is impossible, but you can learn how to effectively manage such situations and correctly build a line of your behavior.

Coping strategies as a way to deal with stress

Recently, more and more spread coping - These are special behavioral strategies that should be followed in various life situations in order to withstand stress. Psychological protection methods or coping strategies and their application are taught in special trainings, recently large companies have been training their employees in coping with stress. What are these strategies? What are their cons and pros?

Coping strategies

First strategy. It consists in the formation of an aggressive attitude towards difficult life situations. Stressful situations should be perceived as an invasion of the enemy army into their lives, and this army must be defeated or destroyed. Such a strategy works well when a person or group of individuals creates a stressful situation. For example, in cases of mobbing - office harassment. In this case, the energy will have a clear direction and the strategy will work most efficiently.

Minuses: a person whose behavior is built according to the strategy of aggression runs the risk of “bending the stick” himself and from a victim turns into a tyrant. Moreover, when the situation does not have a clear personification, the confrontation turns into a battle with windmills, which exhausts and increases stress.

Second strategy - removal from the problem or unpacking. You should look at the situation as if through glass, as if you were watching a film strip. This approach is very effective when dealing with psychological vampirism. Pulling away, we stop reacting to the vampire as a real object, and thereby deprive it of its energetic nourishment in the form of our reactions and responses.

Minus: This strategy cannot be used as a reaction, for example, to your own or close people’s diseases, financial difficulties, etc.

The third strategy is self control, tough and comprehensive. Any spontaneous manifestations of character or rash actions are excluded. The skill of total self-control can be invaluable in force majeure situations: from a company's financial collapse to natural disasters. It works very effectively during quarrels and emotional disputes, one who has a clear head and balanced judgments has an undeniable advantage.

Minuses: using self-control is difficult to resist the aggressive onslaught of the opponent; the constant suppression of one's emotions also provokes problems in the psycho-emotional sphere.

Fourth strategy. Social strategy, search for allies, appeal for help to other people. Remember the movie "Ocean's Eleven"? Here is an example of the brilliant implementation of a social strategy to solve a complex life problem (after all, the hero had the task not only to rob the casino, but also to return his beloved woman!). Therapy with society helps to cope with a strong shock or grief, for example, a divorce or death of a loved one.

Minus: can not be used constantly, because in everyday life it has the form of simply shifting its problems onto other shoulders ..

Fifth strategy. Responsibility strategy. With modern social immaturity, the skills of this behavior strategy will be useful to almost every second. This path teaches us to make mature, informed decisions, admit our mistakes and analyze them in order to extract experience from them.

Minus only one constant sense of responsibility for everyone and everything is incredible pressure, which not everyone can withstand. This is a direct path to the development of neurosis and depression.

The sixth strategy. Planned solution to the problem. In any situation, a clear plan of action is developed, it creates a sense of control over the problem.

Minus The problem is that quite often the problem is outside the limits of control.

Seventh Strategy - they are strategies for positive thinking. All that is not done, all the better. Any trouble can be comprehended in a positive way, to find in it the highest meaning and potential for new opportunities.

Minuses on the eve of the catastrophe, one should not humble himself and look for positive trends, and at least try to prevent it.

In extreme cases, you can always apply the method of an ostrich against a stressful situation — head in the sand and in every sense remove oneself from the problem. But this is an extreme option in every respect, when there is no longer any strength for anything else. Thus, coping is a mass of options for confronting a stressful situation, but the most effective way to master them is psychological training in a group.

See also:Stress Prevention Rules

General recommendations

But even without special training, there are “golden” rules, the observance of which will help to “survive” in a stressful situation.

  1. Imagine that you are surrounded by an impenetrable shell, an aura that does not let in the negative directed at you. Try to look at the problem from the outside.
  2. Be objective, don't let emotions take over you. We are often inclined with excessive dramatization, which is completely unnecessary in a stressful situation.
  3. In the case of aggression directed at you, try to "bring down" the passions with unexpected methods. For example, ask about something irrelevant. If stress is not related to interpersonal interaction, but has entirely external causes, do not fix your consciousness only on traumatic thoughts. Wash yourself "switch", even if it gives only a temporary respite, it will be a serious victory. Stress accumulates when we concentrate all our attention on it.
  4. Do not fall into pessimism. You can always do something. Try to identify ways out of a difficult life situation, calculate the options, present the solution in the clearest form.
  5. Try not to start stressful situations - this will only lead to an accumulation of stress. Solve problems as they arrive, do not shelve them, but do not worry about what has not happened yet.
  6. We should not forget about ways to relieve stress, for example, sports and yoga, massage, relaxation, good sleep, auto-training and so on.
  7. Try to develop a sense of humor and positive thinking - and then stress and depression will bypass you.

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