How Psychologists Get Rid of Stress: 17 Proven Proven Ways

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

Psychologists take the burden off the human soul, help fight fears, depression and stress. This, as you know, is a rather nervous activity that takes away a lot of mental strength. And after such work, they sometimes also need their own personal psychologist, who could pour out their souls, share their fears and complain about careless clients.

I was always interested in who the dentists treat their teeth and hairdressers cut / dye. That is, it is clear that both of them do it with their colleagues. Their selection criteria were interesting. It was especially interesting who has the most professional dentist treating their teeth? It's the same story with psychologists. The psychology of communication also has advice.

But if psychologists all in turn complain to each other, they will not have the desired relief from stress, because it turns out to be a vicious circle. How do they get rid of this sticky and unpleasant condition? Seventeen ways from seventeen professionals!

Physical

Tony Bernhard prefers to relax using physical methods, stimulating the parasympathetic nervous system (the part of the autonomic nervous system in which the nerve nodes are located directly in the organs or on the way to them). There are several ways to do this - for example, breathe through the diaphragm.

Tony's Favorite Method: Using a light touch with one or two fingers, slide over the lips. Parasympathetic fibers are scattered over the surface of the lips, so touching them stimulates the nervous system. This gentle gesture helps to achieve an immediate sense of calmness in the mind and body.

Sofia Dembling prefers walking in the fresh air. Natural light has an incredible calming effect on her. She does this in almost any weather - sun, clouds, snow, light rain. The only thing that can stop her is pouring rain. During walks, she tries to tune in to the presence of the here and now, observes what is happening around her - the shape of the clouds, rustling trees, mowing the lawn, children on the playground. Such a walk-meditation helps to recover and relieve unnecessary stress.

Mindy Greenstein prefers deep breathing and an old Hebrew saying, which she repeats like a mantra:

You cannot control the wind, but you can adjust the sails.

In any stressful situation, at the very beginning, take a few deep breaths and repeat that you cannot control absolutely everything, but at least you are able to control yourself and your reaction.

L. Kevin Chapman believes that the most effective tool for dealing with stress and anxiety is method of progressive muscle relaxation (MPR) … It is great for helping to combat the somatic symptoms associated with chronic anxiety and many other physiological symptoms (such as gastrointestinal upset).

What is Progressive Muscle Relaxation? This technique was developed by the American scientist and physician Edmund Jacobson back in the 1920s. It is based on a very simple principle - after any tension, the muscle relaxes. That is, in order to completely relax, you need to strain all the muscles.

Dr. Jacobson and his followers recommend tense muscle for 5-10 seconds, and then 15-20 seconds to concentrate on the feeling of relaxation that has arisen in it.

The doctor has developed about 200 exercises for all muscle groups (including the smallest), but the current trend uses only 16 muscle groups. I think we will cover this method in more detail in a separate article.

Interpersonal

Susan Newman considers chatting with friends to be the most effective way to relieve stress. But only with those who really with all their heart share her interests and experiences. They will always listen and support. And sometimes they can offer really interesting options for dealing with the cause of stress.

Behavioral

Barbara Markway advises not to rush to immediately switch to the problem solving mode. Whenever you feel the need to act faster is a sure sign that you need to slow down and think hard.

Lynn Soraya believes that you need to learn to sit quietly and listen to your inner feelings. It helps you get to know yourself better. Knowing yourself is the first step to managing yourself and your stress.

Amy Przeworski advises to always make time for yourself. During this time frame, you can only do what you want, not your job, family, friends, or sense of duty. This will help reduce stress, increase productivity, and increase feelings of happiness and contentment.

Nancy Rappaport … When you’re at your limit, you start pushing yourself even harder instead of admitting that you’re running out of strength and doing the opposite - giving yourself a break.

And again Tony Bernhard advises to slow down 25%, whatever you are currently doing, if you feel that things are bad.

Whether you are cleaning the house, surfing the Internet or running errands, slow down your pace, as if you are moving like in videos that play in slow motion mode. And you will feel the stress slip from your body and mind.

Stephanie Sarkis advises relieving stress through sports and trying to periodically introduce new elements to diversify activities.

Art Markman believes music is a great tool for dealing with stress. Put on your headphones and listen to music that will help you mentally transport yourself to a different, more pleasant place. And if you have the opportunity, learn to play an instrument and add it to your list of stress management exercises.

I think this is a great chance for those who have always dreamed of learning how to play something, but still could not allocate time and money for this. Now you even have a special excuse that will help calm your conscience and a toad - you are spending money not on stupidity, but on your health. Instead of playing on the nerves of others, the doctor prescribed you to play the piano;)

Cognitive

Way Meg Selig consists of several steps. The first is identifying the source of stress. That is, the source of stress is you yourself or was it caused by external stimuli? If the stress is caused by an external situation, she tries to talk to others about the help she needs. If that doesn't work, then it sets the boundaries.

If it turns out that she herself is the source of stress and she herself has drawn this dramatic picture in her head, then she tries to talk to herself and sympathize with herself in this inner conversation. Meg believes that the more compassion she surrounds her negative thoughts and emotions, the easier it is for her to let them go and move on.

Susan Krauss Whitbourne believes that even if you cannot change the stressful situation, you can change your reaction to it. Even in the most unfavorable situation at first glance, you can find something positive and even funny. You can look at this as a new challenge, through which you gain new experiences and learn from your mistakes.

Fran Werthu believes that we should always remind ourselves that we are doing everything we can under the circumstances to solve the problem. And he advises to practice flexibility in decision making so that you can take advantage of opportunities for change.

Michael J. Formica reminds us that in reality there is only "here and now". If you fill your cup with regrets about the past and anxiety about the future, you simply won't have room for anything else. In the end, you are simply robbing yourself of the joy in every breath you are blessed with. Empty your thicket - if you are safe at the moment, nothing can harm you until you allow it.

Scott McGreel relieves stress by focusing on what surrounds him. For example, he can concentrate on the surrounding colors and shapes of objects that are currently surrounding him. This helps to shift attention away from "hot thoughts" and cool down a little.

Alice Boyes at the first sign of stress, she tries to catch herself when she is in thinking mode. Reflecting in a bad mood gets in the way of making the right decisions. People believe that rethinking the situation will ultimately lead to a solution to the problem. But actually it is not.

If you find yourself plunging into painful thoughts about your difficult fate and why life is so unfair, stop thinking and switch to something else.

For example, take a walk in the park, chat with a friend, or do a couple of laps around the stadium. The latter helps a lot to get rid of negativity - it has been tested in practice!