Overcoming Stress

Stress has become a "modern scourge" for many in industrial cities. External pressures create intense internal tension that the body cannot release, becoming a burden. These pressures often stem from psychosocial issues at work or in the family, driven by demands for success, competition, time constraints, conflicts, marital problems, and other causes.

Another source of stress is noise, increasingly loud and overwhelming in the modern world. Noise raises blood pressure, causes depression, stomach issues, reduces concentration, increases fatigue, and contributes to hearing loss, insomnia, aggression, and stress.

Noticeable signs of excessive stress include rapid heartbeat, high blood pressure, flushing, sweating, restlessness, aggression, dissatisfaction, fatigue, muscle tension, vision or hearing disturbances, and motor problems. If you experience some or all of these signs, consult a doctor, as they may indicate a risk of heart attack.

Mental balance is a prerequisite for overall health. Body and mind are interconnected, influencing each other. Psychosocial stress causes illnesses, and illnesses negatively affect the psyche, leading to neuroses or depression.

Some individuals are naturally nervous or choleric, reacting emotionally with outbursts of anger, impulsiveness, or unusual behavior. Cholerics can control these traits, though suppressing them is impossible. Managing stress depends on one’s attitude toward oneself and the environment.

Basic principles to avoid psychosocial stress and depressive situations:

- Don’t isolate yourself; stay active and seek interesting changes to spark your interest.
- Maintain social connections to avoid loneliness; nurture friendships and make new ones.
- Foster good relationships with others. Tolerance and open-mindedness promote freedom in how you treat yourself and others. Composure is key to calmness, thoughtfulness, wisdom, and dignity.
- Recognize and accept your values to boost confidence and self-worth.
- Prioritize yourself with moderate self-interest. Live in the present, let go of the past, and enjoy each moment.
- Start the day with positive thoughts, not negative ones. Joy fuels positive thinking, which generates energy.

Ideally, stress triggers could be eliminated, but this is often impossible, especially at work or in the family. However, stress can be managed with relaxation measures and exercises.

Numerous relaxation methods, originating from Asian cultures, can be learned under a therapist or trainer’s guidance and are effective at any age.

The choice of relaxation method depends on your preferences and personality. All techniques aim to promote relaxation and reduce tension but differ significantly. Some focus on meditation, others require physical activity with set rules (yoga, tai chi, qigong), while others encourage imagination or self-initiative (eutony, visualization, autogenic training).

For details, consult specialized literature to choose the most suitable technique. For those not opting for these methods, simpler measures and exercises exist.

Massage brushes are highly effective. Use a brush or terry towel to massage the body, starting from the feet and legs. Massage improves blood flow, refreshes the skin, and relaxes muscles. Use massage straps for the back. Always massage toward the heart, and those with varicose veins should massage affected areas gently.

Relaxation exercises: Stop exercising if tired. Sit in a comfortable chair or armchair in a quiet room, ideally undisturbed for 30 minutes. Keep arms relaxed by your sides, head slightly tilted forward.

Close your eyes and try not to think about anything for at least five minutes. With practice, you can train your brain to pause thinking temporarily. If unsuccessful, try again. Your mind will automatically follow the command, either stopping thoughts or projecting calming images, as in visualization techniques.

In the above position, press your left nostril closed, inhale deeply through the right, hold for five seconds, then exhale forcefully. Repeat ten times, then do the same with the right nostril. Next, stretch your neck upward as far as possible without moving your shoulders, return to the starting position, and repeat ten times.

As in the previous exercise, inhale deeply while stretching your neck and exhale while relaxing it. Finally, raise your shoulders to ear level, tilting your head slightly back without moving your shoulders. Repeat ten times. Conclude by trying not to think again. After the first session, you’ll feel completely relaxed and rejuvenated.

We’ve detailed this exercise because it’s simple, can be done anywhere, and is very calming, helping you overcome stress and maintain vitality and inner peace. Additional tips include:

- Take breaks several times daily to step outside, breathe deeply, and think about positive aspects of your life.
- Listen to your favorite music more often.
- Take a deep breath before getting upset about someone or something.
- Avoid overfilling your schedule. Plan breaks between appointments.
- If angry, don’t suppress your emotions—shout to release tension and calm down.
- Laugh and sing as often as possible.
- If you can’t manage stress alone, don’t hesitate to join anti-stress programs.