home Physics Methods for improving the state of mind. Common methods for coping with stress

Methods for improving the state of mind. Common methods for coping with stress

First aid for acute stress.

If you find yourself in stressful situation unexpectedly (someone made you angry, scolded by your boss, or someone from your family made you nervous) - you begin to experience acute stress. To begin with, you need to gather all your will into a fist and command yourself “STOP!” In order to drastically slow down the development of acute stress. To be able to get out of a state of acute stress, to calm down, you need to find effective method self help. And then, in a critical situation that may arise every minute, we can quickly orient ourselves by resorting to this method of help in acute stress.
Here are some tips that can help you get out of acute stress:

1. Anti-stress breathing. Take a deep breath slowly through your nose; at the peak of inhalation, hold your breath for a moment, then exhale as slowly as possible. This is a soothing breath. Try to imagine. That with each deep breath and prolonged exhalation, you partially get rid of stress tension.
2. One minute relaxation. Relax the corners of your mouth, moisturize your lips. Relax your shoulders. Focus on your facial expression and body position: remember that they reflect your emotions, thoughts, inner state. It is only natural that you do not want those around you to know about your stressful condition. In this case, you can change your "face and body language" by relaxing your muscles and breathing deeply.
3. Look around and carefully examine the room in which you are. Pay attention to the smallest details, even if you know them well. Slowly, without haste, mentally "go through" all the objects one by one in a certain sequence. Try to focus completely on this "inventory". Say mentally to yourself: "Brown writing desk, white curtains, red flower vase", etc. By focusing on each individual subject, you will be distracted from internal stressful tension, directing your attention to rational perception environment.
4. If circumstances permit, leave the area in which you are experiencing acute stress. Move to another, where no one is, or go outside, where you can be alone with your thoughts. Mentally disassemble this room (if you went out into the street, then the surrounding houses, nature) "by the bones", as described in paragraph 3.
5. Stand with feet shoulder-width apart, bend forward and relax. The head, shoulders and arms hang down freely. Breathing calmly. Fix this position for 1-2 minutes, then very slowly raise your head (so that it does not spin).
6. Engage in some activity - no matter what: start washing clothes, washing dishes or cleaning. The secret of this method is simple: any activity, and especially physical labor, in a stressful situation plays the role of a lightning rod - it helps to escape from internal stress.
7. Play some soothing music that you love. Try to listen to it, concentrate on it (local concentration). Remember that concentration on one thing contributes to complete relaxation, evokes positive emotions.
8. Take a calculator or paper and pencil and try to calculate how many days you live in the world (multiply the number of full years by 365, adding one day for each leap year, and add the number of days since your last birthday). Such rational activity will allow you to shift your attention to you. Try to remember a particularly remarkable day in your life. Remember it in the smallest detail, missing nothing. Try to calculate how this day in your life was.
9. Have a conversation about some abstract topic with any person nearby: a neighbor, a workmate. If no one is around, call your friend or girlfriend. This is a kind of distracting activity, which is carried out "here and now" and is designed to displace the internal dialogue, saturated with stress, from your consciousness.
10. Do some anti-stress breathing exercises. Now, having collected yourself, you can safely continue the interrupted activity.
What are these breathing exercises?

Respiration autoregulation.
Under normal conditions, no one thinks or remembers about breathing. But when, for some reason, deviations from the norm arise, it suddenly becomes difficult to breathe. Breathing becomes difficult and heavy with exertion or stress. And vice versa, with a strong fear, tense expectation of something, people involuntarily hold their breath (hold their breath). A person has the opportunity, consciously controlling breathing, to use it to calm down, to relieve tension - both muscular and mental, thus, autoregulation of breathing can become an effective means of dealing with stress, along with relaxation and concentration. Anti-stress breathing exercises can be performed in any position. Only one condition is necessary: the spine must be in a strictly vertical or horizontal position. This makes it possible to breathe naturally, freely, without tension, to fully stretch the muscles of the chest and abdomen. The correct position of the head is also very important: it should sit on the neck straight and free. A relaxed, erect head stretches the chest and other parts of the body upward to a certain extent. If everything is in order and the muscles are relaxed, then you can practice free breathing, constantly controlling it.
We will not go into detail here about what breathing exercises exist (they are easy to find in the literature), but we will give the following conclusions:
1.Deep and calm autoregulated breathing can help prevent mood swings.
2. When laughing, sighing, coughing, talking, singing or reciting, certain changes in the breathing rhythm occur in comparison with the so-called normal automatic breathing. It follows from this that the way and rhythm of breathing can be purposefully regulated by conscious slowing down and deepening.
3. An increase in the duration of exhalation promotes calmness and complete relaxation.
4. The breathing of a calm and balanced person differs significantly from the breathing of a person under stress. Thus, the mental state of a person can be determined by the rhythm of breathing.
5. Rhythmic breathing calms the nerves and psyche; the duration of the individual breathing phases does not matter - the rhythm is important.
6. Human health, and hence life expectancy, largely depends on correct breathing. And if breathing is an innate unconditioned reflex, then, therefore, it can be consciously regulated.
7. The slower and deeper, calmer and more rhythmic we breathe, the sooner we get used to this way of breathing, the sooner it will become an integral part of our life.
However, any disease is easier to prevent than to cure.
Including stress.

FREEDOM FROM FEAR

To begin with, choose an unpleasant case, fear, or a traumatic
a memory that you would like to neutralize.

1. Imagine that you are in a movie theater. See yourself in
black and white on the screen doing something neutral.
2. Detach from yourself and see yourself looking at the screen.
3. Remaining in the same position, look at the screen where the
a black and white film in which you experience the experience that you want to "neutralize".
4. Having finished observing yourself as a participant in the film, when everyone
ok again, stop the movie, go back to your image on
screen, color it and rewind the movie very quickly.
So, you will have the impression that you are watching a movie with your own
the image in which the time goes in reverse direction.
5. Now check the result. Remember what happened. Reverse
Pay attention to whether you can now think about it more calmly.
If so, you have achieved a result. If not, you should go further.
once through the entire process or seek help from a person who owns this method.

CHANGE YOUR PERSONALITY

The main idea of this technology: not to deal with the gradual solution of problems, but immediately try to build the desired version of the personality.
The general assembly and construction are roles that, after being checked for ecology, can be, depending on the task, either introduced into the context or used as a necessary resource.
The construction is carried out with a change in all Logical Levels and an assessment of the ecology.
The process is carried out in 4 steps:
1. Statement of the problem.
2. Role construction.
3. Checking the ecology.
4. Implementation.
Formulation of the problem.
In determining what you want to achieve as a result of the change, there are a few questions you need to answer. Remember that you are working in one of the contexts. There are only four of them:
1. Personal.
2. Family.
3. Professional.
4. Public.
1. Avoiding problems.
"What do you want to stop or avoid?"
Determine what you dislike about the context. It can be behavior, belief and lack of skills: that is, the problem can relate to different Logical Levels.
- I do not like insecurity, laziness, inability to take responsibility for myself and what is too important for me, how other people evaluate me
2. The opposite of the problem.
"What is the opposite of a problem state?"
Determine what is the opposite of the stated problem (s).
- I would like to be confident in myself, collected, able to take responsibility for my own actions, taking into account the opinions of others, but more focused on my own assessment.
The replacements were made here:
uncertainty - confidence (behavior);
laziness - composure (behavior);
inability to take responsibility for oneself - the ability to take responsibility for one's own actions (ability);
assessment of other people - taking into account the opinions of others, but a greater focus on their own opinion (values).
3. "Who has already done this?"
"Who is already able to achieve the desired state similar to yours?"
Find people who already have the qualities you want.
- In my opinion, these qualities are possessed by Ivan Stepanych, Rabindranath Tagore and Tarzan
4. Based on the Mission.
"What qualities do you need for the most successful implementation (achievement) of your Mission?"
Define your Mission in this context and assess the necessary qualities to achieve it.
- My Mission is to make other people happy. And this requires attention to other people, perseverance, self-confidence and the ability to do something for others.
5. Using logic.
"What important qualities, skills, states would you like to show in the desired state?"
Use logical thinking and determine what qualities should be present in the desired state.
- I would also like to have such qualities as great efficiency, a little arrogance, the ability to learn quickly and quickly switch from one activity to another. I would like for me to be confident that I can achieve my goals and consider myself competent enough to make responsible decisions
6. Expansion.
"What qualities related to your desired state do you already have, and which ones would you like to do more?"
Determine what you already have and what you need to add.
- I already have attention to other people and the ability to achieve a goal. But I would like to have more self-confidence and just a sense of confidence in difficult situations.
Here it is shown that, for example, confidence can be both value (self-confidence) and ability (the ability to feel confident) and behavior (feeling confident in difficult situations)
7. "As if".
"If you already had the desired state completely obtained, what would you do or what else would you do?"
What will you do after you achieve what you want? What are your plans?
- After I achieve this goal, I would like to start developing in myself such qualities as professionalism and consistency.
Role construction order.
1. Mission.
Define your mission in this context.
2. Role's name.
Think about which Role (s) in this context will be most useful for realizing your mission. Give her a name: "Great Professional", "Real Woman", "Persistent".
3. Values.
What values are most important for this Role. Expand a hierarchy of values.
4. Beliefs.
What are the beliefs of this Role. List the beliefs for each value. If there are any beliefs associated with other values, these values should be present in the value hierarchy.
5. Objectives.
Define the goals of your Role.
6. Abilities.
Determine the required abilities and strategies.
7. Behavior.
Identify the most common behavior.
8. Environment.
Define your environment.
There are several ways to "introduce" a new role. So far, only one of the ways: "swing".
Please note that this variation of the "swing" is somewhat different from the classic one.
Sweep.
1. Old role.
Determine the context you want to work with now. Think about the role you play in this context. Define for this role:
1. Name.
2. Objectives.
3. Values.
4. Beliefs.
5. Abilities.
6. Behavior.
7. Environment.
Create a visual image of this old role: it can be quite blurred, the main thing is that you bring in there the understanding that this is "your old role ..."
2. New role.
Determine which role is best for you in this context. Define for her:
1. Name.
2. Objectives.
3. Values.
4. Beliefs.
5. Abilities.
6. Behavior.
7. Environment.
Create an image of this new role. It can be quite blurry, but the qualities that you want to have must be embedded in it.
3. Environmental Check.
Go inside the new role and check if you like it there. If not, then you need to edit this image a little. Your unconscious informs you about some contradictions. Go back to the previous step and change this image (add or change qualities) until you feel comfortable inside.
4. "Screen".
Imagine a screen in front of you that is split in half. In one half place yourself "old", and in the other - yourself new. You yourself can choose which half of the screen you associate with the old role, and which one is the new one.
5. Sweep.
And now push away from yourself the image of "old yourself", and push the image of new yourself into yourself. This should be done very quickly 5-7 times. Only after each swing, distract yourself for a few seconds and re-create the picture.
Sometimes it is very convenient to help yourself with your hands. You put one image on one palm, and the second on the other.
6. Verification.
Imagine the screen again. Which image is more stable? Must be more sustainable New. The old one can shrink, crumble, it can be difficult to hold it, or it can move away on its own, without your efforts.
7. Anchoring to the future.
What will it change in your life. Look into your future and try to find the answer to this question.

HOW TO RELIEVE FROM FEAR

Fear has many faces and everyone suffers from it. There is a fear of difficulties, accidents, ruin of the economy, loss, fear of losing a loved one or even life. Fear has become a constant companion for many, they can no longer imagine life without fear. The most common known external causes of fear are failure, meaninglessness, denial, war, and loneliness. But these are only fear triggers. The true reasons always lie in one's own personality, in the subconscious, in the ancient psychoanalytic "complexes", thinking that creates false connections between events of the past and takes them as the basis of being. Consciousness expands in this area - and fear usually disappears.
Because of fear, the one who is afraid turns his fears into reality. Walking the board on the floor is easy. Walking the same board, thrown over a deep depression, is difficult, because fear grips. It is only because of this that the forebodings of the fall and fall. True, fear often has positive aspects: it facilitates a quick reaction where it is required, reduces the possibility of bodily injury, prompting us to avoid danger. Here he is the opposite of weakness, a call for caution, discretion. This is an instinct for self-preservation. But fear has more negative aspects. Fear is subjectively a very unpleasant feeling. Its consequences are often harmful to the body: because of it, damage is caused to spiritual abilities, digestive function is disturbed, there are interruptions in cardiac activity, blood pressure can increase and the composition of the blood is affected, the walls of blood vessels are affected and, in addition, joy ceases to be perceived, a bouquet of psychosomatic diseases develops. He is a bad advisor, especially when he is the only advisor. Because of fear, we miss the meaning of life, we give up chances.
The first step in self-medication may be to admit, "I have fear, but I am not fear."
There are people who purposefully develop a reaction to counter fear, for example, paratroopers, big game hunters, acrobats, actors. All of them mentally many times come up to the situation that inspires fear, revive it and, to some extent, psychologically go through this fear. When, finally, they do find themselves in a dangerous or fearsome situation, they are collected and can react quickly and correctly. At the same time, an imaginary successful outcome of terrible situations certainly helps a lot, making it possible to spiritually "survive" them and understand that, in the end, everything will be fine.
If you run away in the face of perceived danger, the fear will increase the next time. If you overcome your fear, it will be less the next time. The one who is ready to look at what terrifies him, thereby overcomes fear. For independent analytical psychotherapy of your fear, you need to honestly and clearly realize: I am blocked, my consciousness is narrowed by unresolved experience, by an unresolved problem. There is a "blind" spot in my mind, I have too little "self-confidence"; fear is the same normal feeling as hunger or chills: fear will disappear if you perceive and accept it as normal information, as a normal feeling and demand; accepting it, I prevent it from growing; when I look directly at my fear, I confront the shadow side of myself, that which I remove, I do not want to see.
We must try to "come from the rear" of our enemy. Here are six critical steps to reducing fear (home behavioral therapy).
First step. I imagine that it is not me, but the other who is in a situation that causes fear. I can do the right thing in this situation, since this is an idea, not reality. In addition, this does not concern me, but another. I force this other to relive my fear over and over again until this fear of the other stops touching me.
Second step. I imagine that I am reliving this situation over and over again and can do it calmly, since this is not reality, but a performance. I, therefore, over and over again in my imagination relive an unpleasant situation and my fear until the performance ceases to arouse my fear. So I'm ready for the third step.
Third step(functional training). I place myself in the vicinity of a fearful situation. If I have a fear of confined spaces, I go to a large house or store, stand near the elevator and watch others ride in it. Day in and day out, I come closer and closer to my fear, but in such a way that I never experience real fear. Once the elevator is free, I can enter it for a second, but I will not go. Before the fear came, I had already got off the elevator. After a while, I gain the courage to close the door behind me, immediately open it and go out before the fear comes. If someday I’m not scared anymore, I’m ready for step four.
Fourth step. I ride one floor in the elevator and get out right there before the feeling of dread appears. Gradually getting used to it, I keep lengthening my trips. Step by step, I conquer my fear, I got rid of it.
Fifth step. I really, or in my imagination, enter the situation that caused fear and allow it to completely take over me. I oppose myself to my fear, go through it and find out what energy is behind it, what my fear wants to tell me, in fact.
Sixth step. As soon as I figured out the real reason for my fear, I ask: "What step does my fear require of me? What needs to be changed? Am I ready to take this necessary step now?" if I am ready, I take this step and experience the disappearance of my fear, because it is no longer used as a signal or symptom.

AUTOGENIC TRAINING

The auto-training method may well be used by every person to relieve excessive psycho-emotional stress, to eliminate insomnia, bodily discomfort, fatigue, and vegetative-vascular disorders. Self-training is successfully used by athletes to eliminate, for example, "pre-start fever", self-doubt. It is often used by many other people belonging to the so-called socially active population groups.
What is the essence of autogenous training?
For the first time, after many years of research and experimentation, the method was proposed several decades ago by the German psychotherapist Schulz. The entire complex of autogenous training consists of 6 sequential exercise components and begins with an initial posture that causes maximum muscle relaxation. It is called "the coachman's pose". So they sat before the coachman, waiting for the new rider in the parking lot. The body is tilted forward, the head is lowered, the legs are slightly apart, the hands lie freely on the knees, palms down. This is followed by sequentially, one after the other, exercises, they are aimed at neutralizing the most typical bodily manifestations of psychological stress.
The first exercise: in the coachman's pose, mentally reproduce the feeling of heaviness in the right hand. When there is a feeling of heaviness in the hand, as if it were "filled with lead" - the exercise is completed.
The second exercise: mobilizing your imagination, achieve, not "virtual", but real, a feeling of warmth in the right hand. An objective increase in skin temperature has been confirmed in scientific studies.
The third exercise: with a mental "ray of attention" to penetrate into your heart, feel it, listen to its work and induce a feeling of an even, rhythmic, reliable heartbeat. With ECG control, favorable changes in the heart are indeed recorded.
The fourth exercise: feel your chest, lungs and achieve a feeling of smooth, calm, free breathing.
Exercise 5: Focus on the solar plexus area. This is a powerful accumulation of nerve nodes, autonomic autonomic-regulatory conglomerates, located deep in the abdomen approximately between the navel and the lower edge of the sternum. Achieve a feeling of deep, pleasant, uniform warmth in the depths of the abdomen.
Then they move on to the sixth exercise. This is to induce a sensation of light coolness on the skin of the forehead.
Each exercise takes about 5-6 minutes, when it is possible to evoke the desired sensations (within 1-2 minutes).
In conclusion, autogenous training, when the body - first of all, the muscular system - is relaxed, and the brain is prepared to perceive the internal "attitude", psychological mood. Schoolchildren (better after 12 years), students, cadets before the exam can give themselves a "mindset" for self-confidence, activation of memory, intelligence, resourcefulness. Autogenic training can be useful for aspiring actors, musicians before going on stage, as well as lecturers before public speaking, parachutists, perhaps even astronauts and other responsible professionals operating in stressful, extreme conditions.
Autogenic training can be mastered on your own. However, for complete confidence in the methodological correctness of actions, it is advisable to consult a professional doctor.

Severe or prolonged stress, if left unchecked, causes severe depression. Mild stress results in mild depression. Severe disorders require compulsory medical attention, not strong man can usually overcome itself.

And of course, the first thing that should be paid attention to: mental balance, the creation of a positive psychological microclimate, says psychologist Irina Pigulevskaya.

Methods for dealing with the consequences of negative emotions

The first stage of the body's response to stress is the stage of mobilization. This stage is training, stimulating the adaptive processes in the body, provided it occurs more or less periodically.

The second stage is the stage of sthenic emotions. It is the ultimate strengthening of all systems responsible for interaction with the external environment. Muscle tone, strength and endurance are sharply increased. All energy processes are sharply mobilized. The activity of the heart increases, the pressure, ventilation of the lungs, and the release of adrenaline increase. Immunological reactions are enhanced. But, unlike the first stage, the mobilization of resources does not occur selectively (economically, expediently), but violently, excessively, excessively and not always adequate to the situation.

If stress has arisen in the emotional sphere and does not require physical efforts from a person, then this stage harms the body, since physical mobilization needs to be released, otherwise the person will "go haywire." What can be done here?

Give the body physical activity: brisk walking, running and something else like that. Muscle work in this case leads to vasodilation and a decrease in blood pressure, and an increase in oxidative processes contributes to the accelerated destruction of adrenaline, muscle fatigue stimulates the emergence of inhibition processes in the central nervous system. It should be borne in mind that shouting, swearing, "ripping off evil" will not help, since this does not lead to a full discharge of tension, and if after this a feeling of dissatisfaction with one's own incontinence, a sense of guilt remains, then the accumulation of negative emotions only increases, and resistance to stress load falls.

You can use soothing herbs - valerian, motherwort. It is better not to use tablets (tranquilizers) without a doctor's prescription - there may be undesirable effects. A fairly simple and reliable way to relieve stress is to get out into the fresh air. Saturation of blood with oxygen is an indispensable condition for the activation of oxidative processes, and many may have noticed that it is often enough just to jump out of a stuffy room to begin to calm down.

If a person knows for himself such a peculiarity of responding to stressful situations, then as a preventive measure he can drink a course of B vitamins (they normalize the reactions of excitement - inhibition in the nervous system). Full, adequate sleep and physical activity are required (short and low intensity are allowed, but always in the fresh air).

The third stage of emotional reactions to stressful situations is asthenic negative emotions.

With them, all types of performance are sharply reduced, there is pronounced fatigue, inhibition in the cerebral cortex. Immunological reactions are suppressed, cell regeneration processes are inhibited, memory loss, suppression of the ability to think, to make decisions, to assess the situation are noted. Sometimes fear oppresses only the mental sphere, stimulating motor activity, then a person mad with fear performs unnecessary useless actions (panic) with tremendous energy.
If such reactions to stress prevail in a person, then you should know that in this case physical activity will no longer cause discharge, will not relieve tension. A person needs drugs that stimulate metabolism in the body (riboxin, cocarboxylase) and in the nervous system (piracetam, nootropil). Often, preparations containing phospholipids (Essentiale, Lipostabil), which are included in the metabolism in nerve cells, help well. The specific choice of the drug is in the competence of the physician.

Multivitamin preparations are needed; prolonged sleep will help to normalize the condition. Among the medicinal soothing herbs, not valerian and motherwort are suitable, but hawthorn or peony, since they, having a mild sedative effect, do not enhance the inhibition processes in the brain. And, of course, you need professional help from a psychologist or psychotherapist.

The fourth stage of the stress response is neurosis, when the balance of processes in the cerebral cortex is disturbed. The "vegetative storm" characteristic of the third stage turns into "chaos". Characterized by a sharp loss of working capacity, impaired behavioral reactions and actions, impaired regulation of internal organs, diseases develop. Therapy of neuroses requires the help of a psychologist; self-treatment here will be ineffective.

Common methods for coping with stress

Stress is such a state that you cannot write one prescription for all to overcome it. What will help one, the other will be absolutely useless.
But there are some fairly general options for coping with stress.

Firstly, it is a technique aimed directly at eliminating the causes of stress. That is, it is supposed to change either the stressful situation or the person's attitude to this situation. In this case, you need to know exactly the cause of the stress, otherwise all efforts will go to waste.

Secondly, there are so-called quick methods that can alleviate the situation for a short time. It is necessary to reduce the level of stress reactions that have already occurred and strive to avoid their intensification. This is used if it is impossible to eliminate the cause of the stress. Walking, reading, playing music, sports, or just lazing around are fine here. More on this will be written below.

Third: active protection against stress. You need to find something to maintain peace of mind that contributes to improving health (sports, music, gardening or gardening, collecting, etc.). This is the so-called active relaxation (relaxation), which increases the adaptive capabilities of the human body - both mental and physical.

Methods of "positive thinking" will also help.

And one more thing to remember: there is no life without stress. Any healthy person, in order to feel alive and fulfilling, needs to feel the presence of certain problems that need to be solved as they arise. In the professional language of physiologists, stress is an attempt by the body to cope with external aggression on its own. But if the level of stress increases to the threshold when a person can no longer adapt to it, if the dose of stress is too high, beneficial stress (eustress) turns into dangerous stress (distress). And when the dose of stress is exceeded very much, then not only the human psyche suffers, but also his somatics - various organs and systems of the body.

Methods for improving the state of mind

A person's attitude is important in overcoming a stressful or depressive situation. Here are some ways you can make a difference in how you feel:

1. Change that which can be changed, and accept as destiny that which cannot yet be changed. There are such wise words: “Let peace of mind be sent to me so that I can come to terms with what cannot be changed; may strength be sent to me so that I can change what is possible; and may there be enough wisdom for me to distinguish the first from the second. " Indeed, is it worth losing your temper if it doesn't change anything ?! Or maybe you should try to think, not whine, act, not moan, and change your life for the better. If so far something does not work out and it is impossible to change it, tell yourself "this is fate, and let it be so for now, because it could be worse." If the situation can be corrected, then all the more, do not be nervous, but think and act!

2. Live for today and enjoy it. Why poison your life because of some distant events, if by that time everything can change a thousand times, if tomorrow any of us, for example, can fall on our head with a brick? Live for today! There is no need to make rosy plans for the future, it is very doubtful that it will be better than the present. Learn to enjoy every day, do what pleases you. Forget about past failures, stop worrying about the future, and have the most fun today. Of course, all this does not mean that you need to abandon the reasonable planning of your life. But this should be just reasonable and calm planning, not anxiety or rosy dreams.

3. Never take offense at fate and remember that everything could be much worse. There are people who are much worse off. Many of them, without hesitation, would give their lives for the opportunity to live at least one mediocre day that you live.

4. Avoid unpleasant people... Never get annoyed by communicating with people, whatever they may be. Accept the person as he is, or part with him. And if you have to communicate with an unbearable person out of necessity, be glad that you are not like that. And besides, remember that people with a bad temper, constant arguments and hassle quickly destroy their bodies and die early. Take care of your nerves and smile - victory will still be yours.

5. Assess yourself and worry less about what others think of you. Sometimes people worry too much about what others think of them, and this greatly poison their lives. No one knows your strengths and weaknesses better than you. Someone is better than you, you are better than someone; that is life.

6. Communicate more with interesting people. Do not be isolated, talk with interesting, successful people more often. If something does not go well, consult with them, ask how they solve certain problems.

7. Plan your life so as not to waste time. Learn to plan your life, otherwise you may feel that life is out of your control, and you are stupidly drifting with the flow. Set specific goals for yourself: for a week, for half a year, for the next five years. Consider and write down the ways and methods of achievement and, without wasting time, act.

Conflicts and stresses

There are several strategies for reducing stress, and there are certain situations in which it makes sense to apply them.

1. Leaving (you leave the stress zone):
- if you see that the conflict leads to the growth of negative feelings and it takes time to let the emotions cool down and return to the problem in a calmer state;
- if the core of the conflict is not very important to you:
- if you do not see real chances to constructively resolve the conflict in a different way.

2. Compromise (you minimize stress):
- if you have equal rights and opportunities with your opponent;
- if there is a risk of seriously spoiling the relationship, overly firmly insisting on your own;
- if you need to get at least some advantages, and you have something to offer in return.

3. Rivalry (you stress the other):
- your position is stronger than that of your opponent.
- you are not interested in the possible long-term consequences of the conflict;
- you are in a critical situation, and the subject of the dispute is extremely important to you.

4. Concession (you change the type of stress to a more acceptable one):
- if maintaining good relations with your opponent is more important to you than winning the conflict;
- if your opponent is obviously stronger than you and is set only on a tough competitive position;
- if you are wrong and do not feel the moral strength to insist on your decision.

5. Cooperation:
- you are seeking a complete resolution of the conflict and the final "closure" of the dispute.
- both opponents are tuned in to constructive interaction;
- solving the problem is equally important for both parties.

Stages of transferring the conflict into the area of cooperation:

1. Create a positive attitude, neutralize negative emotions.

2. Emphasize the mutual desire to find a balanced decision.

3. Determine as clearly as possible the essence of the problem that caused the conflict, and do it from the most neutral (objective) position.

4. Determine the desired result for both parties, as well as the final result beneficial to both parties.

5. Confirm that the achievement of this result will be mutually beneficial for both parties, while any other resolution of the conflict may have negative consequences for them.

6. Collection and analysis of all information on this issue, especially relevant to the desired result.

7. Revision of possible solutions. Adding new, non-trivial solutions to this list.

8. Selection of the optimal solution and determination of the order of its implementation (if necessary - with fixation in the form of a protocol of intentions).

9. Implementation of the decision and control over its implementation.

10. The final assessment of the achieved and the assessment of their actions to overcome the conflict. Consolidation of partnerships.

For about 2 months I have been in an incomprehensible state. I don't fully feel like myself. I don't feel my body at all. As if a completely different person lives for me, but only in my body, with my organs. Let's just say a double. And I seem to be watching my life from the side. This was not the case before. Once I remember this state appeared, but after a week it immediately passed and everything became the same. But now it’s unbearable. I went to a psychologist, talked like it became easier right away. Many people told me, from friends to acquaintances and knowledgeable in this area, that I need to change my life, somehow diversify it. But it didn’t give me anything. If earlier it distracted me for a while, now nothing helps at all. Ie there is no need for me to change my life, as I understand it, because there are no changes and I am already tired of hearing this. Someone said that I am changing a lot, I just can't come to terms with it and realize, and that it's cool, it's a transitional age. But I don't feel comfortable. I'm tired of being in this state. What can you do to return to your former self? Thanks in advance for your attention. Dmitriy.

Doctor Feelings Valery Egorov:

Good hour, Dmitry!

"What can you do to return to your former self?"

The state that you described could arise as a psychological defense mechanism. What happened 2 months ago? - Only you know.

The mental life of a person consists of different "parts" or spheres, which interact with each other, make up the uniqueness of each personality. These are emotions, memories, communication skills, body awareness, thinking, behavioral or motor skills, needs, reflection and many others.

When all these areas are involved in the daily solution of various tasks, a person develops, enjoys his life competence. But it happens that one of the listed "parts" of mental life is "blocked" and ceases to be used. Usually, this happens completely imperceptibly for a person's consciousness (and how many of us, in general, know that mental life includes so many components?). But the quality of life from this can greatly decrease. Imagine a well-coordinated and working mechanism from which one of the details has been "removed".

It is in this that the phenomenon of dissociation is expressed.

“... As a rule, such dissociation is caused by the most severe traumas and stresses associated with the loss of a loved one, violence, a break in relations with a loved one, surgery, a career breakdown, etc.

Dissociation or “loss of the soul can manifest itself in the form of sudden bouts of lethargy and apathy, joy disappears from life, all undertakings fail, a person feels an inner emptiness and meaninglessness of being”. These descriptions of the state belong to the famous pioneering psychoanalyst Marie von Franz.

Sometimes it takes time to regain our strength, to regain our own self, and we retreat so as not to collapse.

As the great philosopher Nietzsche said: "What does not kill us makes us stronger." And this statement is absolutely true in relation to the mechanism of the work of our psyche with what we experience during our life.

It is more effective to work on this path to oneself together.

Many practical methods of psychological work in overcoming the consequences of trauma, violence ... are based on the theory of stress by Hans Selye: if the reaction of the nervous system of a person who has experienced something that goes beyond the usual, returns to its original level, that is, if a person manages to recover, i.e. then this event becomes an invaluable experience of this person. It enters his memory, it becomes the basis for the development of many useful conclusions and beliefs.

What can you do yourself while you haven't found YOUR OWN?

It is useful to go to the theater. The experience of empathizing with what is happening on stage will give you the ability to be aware of your inner states and begin to manage them.
Engage in bodily practices (dancing, swimming pool, ponds, sauna with a broom, martial arts (I recommend aikido)
So how can you help yourself if you are at a level of excessive stress? You are offered several methods:

Exercise 1."Dissociation from stress." Now remember some of your stressful situations. Now imagine this situation of yours in the form of a movie that you watch on a VCR screen. Imagine that an unpleasant situation is filmed, and you are viewing this recording as an outside observer. How it looked from the outside, where you were, what you did, how you moved, etc. Have you tried it? Okay. Now set the image to black and white and mentally rewind the film. Feel your emotions fading away? Turn down the volume and reduce the image, and your unpleasant experiences will also fade and be away from you.

There are other ways dissociation. For example, dissociation associated with a change in the scale of an event. For example, when you have a pimple on your forehead, it can seem quite unpleasant, especially if you are looking at it point-blank in a mirror, and even through a magnifying glass. Can you imagine how this pimple will look from the other side of the street, but from a distance of a kilometer?

You were undeservedly yelled at... Are you beside yourself with rage and righteous anger? Wonderful. Now imagine what this situation looks like from the International Space Station. And from the surface of Mars? Or change not the spatial but the temporal scale. Think about how you will think about your emotional outburst in a month. Probably, it will seem like a petty skirmish over a forgotten reason. And in a year you will remember why your blood pressure jumped today? Unlikely. And in fifty years? The question is stupid.

Exercise 2 ."Deep breathing with an exhalation hold." Sit up straight, relax. Take a deep, slow breath in three counts. (Inhalation should start from the abdomen, where the first portion of air enters, and the stomach protrudes slightly forward. Then it expands and rises rib cage... Thus, a wave-like movement is obtained from the bottom up). Exhale slowly for five counts. (The exhalation is made in reverse order- first, the stomach is drawn in, and then the chest is lowered). Exhale pause - 2-4 counts, depending on your capabilities. Thus, the breathing pattern when performing this exercise will look like this: inhalation (3 seconds) - exhalation (5 seconds) - pause (3 seconds). We repeat this 5-6 times. It is advisable to combine this exercise with dissociation in the presence of severe stress.

Exercise 3."Stopping negative thoughts." Imagine a situation where unpleasant thoughts about your problems or stress are being prevented from fully concentrating on your work. Have you presented? Now focus on these thoughts filling your mind. Then turn your attention to the external environment (setting, landscape outside the window - to any external object). Slowly shifting the focus of attention from one subject to another, describe your feelings to yourself, trying to be as objective as possible and avoiding any judgments. Exploring the objects of the external world with the ray of your attention, use all possible modalities (visual, auditory, tactile, olfactory).

Example.“Outside the window, I see a summer day. The sky is blue, clouds are floating very slowly over it. The clouds are white and appear fluffy. The sounds of the street are heard: the noise of cars, the voices of people. Music from the radio is playing outside the wall. I can smell a faint coffee smell. I see a drawing on the wallpaper. These are small blue flowers with golden leaves ... "

It is very important to maximize perceive the world impartially, refraining from labeling. "Good", "pleasant", "stupid", "annoying" - all these words will need to be excluded from your vocabulary. But that's not all, we also need to learn how to work with the body correctly. Just as a computer scans its condition from time to time using a special program, so our brain constantly receives information about the state of all internal organs and skeletal muscles.

At the same time, between consciousness and there are certain relationships with the body that will be significantly different for the person reading a book, sleeping or speaking in a meeting. Negative emotions a well-defined state of blood vessels and skeletal muscles corresponds, and our brain remembers a fairly large set of such psychophysiological states. When a person is stressed, their muscles tense up and their heart beats harder, which only increases the overall tension of the body. If a person manages to relax his muscles and calm his breathing, then his brain will calm down, and then emotions will subside.

You can also remember the rules of the American psychologist Ricca Bray and use them in difficult times:

- Determine the reason your troubles. If this trouble is given to you by Nature, take it into your soul (diseases of loved ones, accidents, your losses). Give your soul the due time. Don't rebel or argue with your life. If the trouble is born of the lack of other people (stupidity, anger, envy) - do not take this to heart, do not suffer from other people's illnesses. These are not your stresses, but other people's problems. Take care of yourself and do not waste the energy of your soul on the sores of others.

- Don't give in to anxiety if the trouble hasn't happened yet. Live in the present, for the future is changeable, and until the trouble occurs, it is foolish to start crying ahead of time. Perhaps the situation will turn out to be more favorable than you expected.

- Don't exaggerate boundaries grief. Everything is relative, and what seems to you to be the collapse of the world is a habitual stress for other people. Wars, epidemics, natural disasters and many other terrible misfortunes have been raining down on humanity over the centuries, but people survived if their courage did not change.

- Do not tighten your suffering. Each suffering has its own timing. Exercise patience, wait, and you will have the joy of overcoming. See your life as one and only. The Lord did not let you get bored, sending both joys and trials, and only after experiencing both sorrow and happiness, you will learn to endure the first with dignity and appreciate the second.

Method of accepting stress situations (if you cannot influence it) can and should be applied not only in some extraordinary cases, but also in relation to everyday or production problems that you cannot solve on your own. Traffic jams, low wages and disrespectful attitude are all times when patience and calmness are required of you. In such situations, think about what positive you can learn from this situation: what is useful to learn, what is necessary to do.

____________________________________________________________________________

One?!

Night fog
rolling into the morning ...
Like a sensual deception
And ... the silhouette ... of the departed ...
now into fog, suddenly it appears a little dim ...
Gone into another world ...
And he ... Later and there
Becomes: With myself ...
…
To be in time now, at this moment, at this hour ...
Now!
To be able to be in time, to be able to happen ...
And be:
Myself with Myself ...
To be yourself:
To be as it is:

ONE with ONE! © Valery Egorov.

First self-help for stress

In response to acute stress (something unsettled, or someone pissed off, or the boss scolded, or the family gave a reason to be nervous), the body mobilizes the internal reserves necessary for relaxation, fight or flight. Further, acute stress gradually takes over a person.

Here are the tips and tricks that everyone needs to know. The first three are suitable for almost all situations - even for such extreme situations when it is impossible for a second to leave the room in which you are.

To begin with, you need to practice the necessary skills, since the ways to get out of the state of acute stress must be able to be applied correctly and in a timely manner. This will help to make the right choice in each specific case - and this is very important.

1. Anti-stress breathing. Take a deep breath slowly through your nose; at the peak of inhalation, hold your breath for a moment, then exhale through your nose as slowly as possible. This is a soothing breath. Try to imagine that with each deep breath and extended exhale, you are relieving some of the stressful tension. Do not forget that anti-stress breathing is the main component of psychosomatic balance.

2. One minute relaxation. Relax the corners of your mouth, moisturize your lips (let your tongue lie freely in your mouth). Relax your shoulders. Focus on your facial expressions and body position: remember that they reflect your emotions, thoughts, inner state. It is only natural that you do not want those around you to know about your stressful condition. In this case, you can change your "face and body language" by relaxing your muscles and breathing deeply (with an especially long exhalation).

3. Inventory. Take a look around and take a close look at the room in which you are. Slowly, without haste, mentally find 7 red objects in the room in which you are, "sort out" all the objects one by one. Try to focus completely on this "inventory". Say mentally to yourself: "Red notebook cover, red curtains, red flower vase," etc. By focusing on each individual item, you will be distracted from internal stressful tension, directing your attention to the rational perception of the environment.

4. Change of scenery. If circumstances permit, leave the area in which you are experiencing acute stress. Move to another, where no one is, or go outside, where you can be alone with your thoughts. Mentally disassemble this room (if you went out into the street, then the surrounding houses, nature.) "By color" (see paragraph 3).

5. Relaxation. Stand with feet shoulder-width apart, bend forward and relax. The head, shoulders and arms hang down freely. Breathing is free. Fix this position for 1-2 minutes, then slowly - attention: very slowly! - Raise your head (so that it does not spin).

6. Distraction. Engage in some activity - it doesn't matter what: start doing laundry, washing dishes or cleaning. The secret of this method is simple: any activity, and especially physical labor, plays the role of a lightning rod in a stressful situation - it helps to distract from internal stress, "let off steam".

7. Music. Play some soothing music that you love. Try to listen to it, concentrate on it and only on it (local concentration). Remember that concentration on one thing contributes to complete relaxation, evokes positive emotions.

8. Arithmetic. Take a calculator or paper and pencil and try to count how many days you live in the world (multiply the number of full years by 365, adding one day for each leap year, and add the number of days since your last birthday). This kind of rational activity will allow you to shift your focus. Try to remember something especially noteworthy for your life. Remember it in the smallest detail, missing nothing. Try to calculate how this day in your life was.

9. Communication. Have a conversation about some abstract topic with any person nearby: a neighbor, a workmate. If no one is around, call your friend or girlfriend. This is a kind of distracting activity, which is carried out "here and now" and is designed to displace the internal dialogue, saturated with stress, from your consciousness.

10. Breathing. Do some anti-stress breathing exercises. Now, having pulled yourself together, you can calmly continue the interrupted activity.

So, each person has the ability to autoregulate - you just need to be able to use it in a timely manner. A person is not helpless in the face of stress.

So, you find yourself in a situation where you are overcome by strong feelings - heartache, anger, anger, guilt, fear, anxiety. In this case, it is very important to create conditions for yourself in order to quickly “let off steam”. This will help reduce stress a little and preserve the mental strength that is so needed in an emergency. You can try one of the universal methods:

Do manual labor: rearrange furniture, clean, work in the garden.

Exercise, go for a run, or just walk at an average pace.

Take a contrast shower.

Shout, stomp your feet, beat unnecessary dishes, etc.

Avoid drinking a lot of alcohol, as this usually makes the situation worse.

As you can see, these methods are not psychological techniques, many people intuitively use them in life. For example, often women, when they are angry with their husbands or children, start cleaning to avoid quarrels; the men, in anger, go to the gym and beat furiously on the pear; When we feel hurt about unfairness at work, we complain to our friends.

In addition to universal methods, you can offer methods that help to cope with each specific reaction.

Fear is a feeling that, on the one hand, protects us from risky, dangerous actions. On the other hand, everyone is familiar with the painful state when fear deprives us of the ability to think and act. You can try to cope with such an attack of fear yourself using the following simple techniques:

Try to articulate to yourself and then speak out loud what causes fear. If possible, share your experiences with the people around you. The expressed fear becomes less.

When an attack of fear approaches, you need to breathe shallowly and slowly - inhale through the mouth and exhale through the nose. You can try this exercise: take a deep breath, hold your breath for 1-2 seconds, exhale. Repeat the exercise 2 times. Then take 2 normal (shallow) slow breaths. Alternate between deep and normal breathing until you feel better.

It is often said that, while experiencing fear, a person is afraid of something specific (subway rides, a child's illness, an accident, etc.), while experiencing a feeling of anxiety, a person does not know what he is afraid of. Therefore, the state of anxiety is more severe than the state of fear.

The first step is to turn anxiety into fear. You need to try to understand what exactly worries. Sometimes this is enough for the tension to decrease, and the experiences become less painful.

The most painful experience with anxiety is the inability to relax. The muscles are tense, the same thoughts are spinning in the head: therefore, it is useful to do several active movements, physical exercises to relieve tension. Stretching exercises are especially helpful.

Complex mental operations can also help reduce anxiety levels. Try to count. For example: alternately in your mind, subtract 6, then 7 from 100, multiply two-digit numbers, calculate what date was the second Monday of the last month. You can remember or write poetry, come up with rhymes, etc.

Everyone has cried at least once in their life and knows that tears, as a rule, bring significant relief. Crying allows you to express overwhelming emotions. Therefore, this reaction can and should be allowed to come true. Often, seeing a crying person, others rush to calm him down. It is believed that if a person cries, then he feels bad, and if not, then he calmed down or he "holds on". It has long been known that tears have a healing function: doctors say that tears contain a large amount of stress hormone, and, crying, a person gets rid of it, it becomes easier for him. This effect is reflected in the language - they say: "Tears heal", "You will cry, and it will feel better!" We cannot assume that tears are a manifestation of weakness. Crying is not a sign that you are a whiner; you shouldn't be ashamed of your tears. When a person holds back tears, there is no emotional release. If the situation drags on, the person's mental and physical health may be damaged. No wonder they say: "crazy with grief." Therefore, you do not need to immediately try to calm down, "pull yourself together." Give yourself time and opportunity to cry.

However, if you feel that tears no longer bring relief and you need to calm down, then the following tricks will help:

Drink a glass of water. It is a well-known and widely used remedy.

Slowly, but not deeply, but breathe normally, concentrating on the exhalation.

Hysterics

Hysteria is a state when it is very difficult to help oneself with something, because at this moment a person is in an extremely agitated emotional state and does not understand well what is happening to him and around him. If a person has the idea that a hysteria should be stopped, this is already the first step towards ending it.

In this case, you can take the following actions:

Get away from the "spectators", witnesses of what is happening, be left alone.

Wash yourself with ice water - this will help you to come to your senses.

Do breathing exercises: inhale, hold the breath for 1-2 seconds, exhale slowly through the nose, hold the breath for 1-2 seconds, slowly inhale, etc. - until the moment you calm down.

Apathy is a reaction that aims to protect the human psyche. As a rule, it occurs after strong physical or emotional stress. Therefore, if you feel a lack of energy, if it is difficult for you to pull yourself together and start doing something, and, especially if you understand that you are not able to experience emotions, give yourself the opportunity to rest. Take off your shoes, get into a comfortable position, and try to relax. Do not overuse drinks containing caffeine (coffee, strong tea), this can only aggravate your condition. Put your feet in warmth, make sure that the body is not tense. Rest as much as necessary.

If the situation requires you to take action, give yourself a short rest, relax, at least 15-20 minutes.

Massage your earlobes and fingers - these are the places where there are a huge number of biologically active points. This procedure will help you to cheer up a little.

Have a cup of mild, sweet tea.

Do some exercise, but not at a fast pace.

After that, proceed with the tasks that need to be done. Do the work at an average pace, try to maintain strength. For example, if you need to get to a certain place, do not run - move at a pace.

Do not tackle several tasks at once, in this state, attention is scattered and it is difficult to concentrate, and especially on several tasks.

Try to give yourself adequate rest at the earliest opportunity.

Feelings of guilt or shame

Many people who have been abused or bereaved have feelings of guilt or shame. It is very difficult to cope with these feelings on your own or without assistance. Therefore, consider seeking help from a specialist, this will help you cope with the situation.

When talking about your feelings, use the phrase “I'm sorry”, “I'm sorry” instead of “I'm ashamed” or “I'm guilty”. Words have great importance and this formulation can help you evaluate and deal with your experiences.

Write a letter about your feelings. It could be a letter to yourself or to the person you have lost. It often helps to express your feelings.

Motor excitement

A state, in a sense, the opposite of apathy, a person experiences an "overabundance" of energy. There is a need to actively act, but the situation does not require it. If motor excitement is weak, then most often the person nervously walks in circles around the room, hospital corridor. In extreme cases of manifestation of this state, a person can take active actions without giving a report to them. For example, after a strong fright, a person runs somewhere, can injure himself and others, and then cannot remember his actions. Motor excitement occurs most often immediately after receiving the news of a tragic event (for example, if a person receives the news of the death of a close relative) or if a person needs to wait (for example, as they wait for the outcome of a difficult operation in a hospital).

If motor excitement occurs, then:

try to direct the activity to some business. You can do exercises, run, take a walk in the fresh air. Any active actions will help you;

try to release excess stress. To do this, breathe evenly and slowly. Concentrate on your breathing. Imagine breathing out tension with the air. Place your feet and hands in warmth, you can actively rub them until you feel warm. Put your hand on your wrist, feel your pulse, try to concentrate on the work of your heart, imagine how it beats regularly. Modern medicine claims that the sound of a heartbeat makes you feel calm and protected, since this is the sound that everyone hears in a safe and comfortable place - in the womb. If possible, put on some calm music that you like.

Sometimes, after a stressful event, a person begins to tremble, often only his hands tremble, and sometimes the tremor engulfs the entire body. Often this condition is considered harmful and they try to stop it as soon as possible, while with the help of such a reaction we can relieve the excess tension that has appeared in our body due to stress. So, if you have a nervous tremor (hands trembling) and you cannot calm down, you cannot control this process, try:

increase the trembling. The body releases unnecessary stress - help it;

do not try to stop this state, do not try to keep the shaking muscles by force - this way you will achieve the opposite result;

try not to pay attention to the trembling, after a while it will stop by itself.

Anger, anger, aggression

Anger and anger are feelings often experienced by people experiencing unhappiness. These are natural feelings. Therefore, if you feel anger, you need to give it a way out in such a way that it does not harm you and those around you. It has been proven that people who hide and suppress aggression have more health problems than those who can express their anger.

Try expressing your anger in one of the following ways:

Stamp your foot loudly (bang your hand) and repeat with feeling: "I am angry", "I am furious", etc. Can be repeated several times until you feel relief.

Try to express your feelings to the other person.

Give yourself some physical activity, feel how much physical energy you expend when you are angry.

Acute stress disorder, that is, a short-term disorder that occurs in response to psychological or physiological stress of exceptional strength, is a normal human response to an abnormal situation.

Methods of psychological assistance can significantly alleviate a person's condition and, to a certain extent, prevent the delayed consequences of psychological trauma. Probably, everyone found himself in such a situation when the person who is nearby feels bad, and we do not know how to help him. The surest and oldest way to help a person experiencing this condition is participation, compassion, empathy, and the techniques described above may also be useful.

It has already been noted that extreme and emergency situations are not always synonyms. Speaking about an extreme situation, we mean rather a person's attitude to an event. The concept of an emergency implies an objectively established situation.

The state assumes responsibility for organizing and providing assistance to people in an emergency situation, creating special services: rescue, firefighters, medical. It is imperative that the staff of these units have an idea of how the work to provide professional psychological assistance at the scene of an emergency should be organized.

Indeed, behind the word "catastrophe" there is always human grief and suffering, each such situation breaks the fate of many people, generates family and personal tragedies. In the moment of an emergency, the peaceful life of a large number of people is destroyed. These people need the help of specialists, including specialist psychologists.

Providing emergency psychological assistance is an independent area of psychological practice. Its originality is due to the special conditions in which the professional activity a psychologist while working to provide emergency psychological assistance. The unusualness of the conditions is determined by four factors.

1. The presence of a traumatic event. The provision of emergency psychological assistance occurs after an event that has a strong impact on the emotional, cognitive, and personal spheres of a person. These can be large-scale emergencies of a natural or man-made nature, or smaller-scale events that are also powerful stressful influences on a person (road traffic accidents, rape, sudden death of a loved one). Almost always, such an event can be described as a sudden event.

Time scarcity factor - urgent psychological help always turns out to be on a tight schedule.

Unusual conditions for the work of a specialist psychologist (no or not enough separate premises for work, poor living conditions, etc.).

Concentration in one place of a large number of people in need of psychological help.

From the foregoing, it can be concluded that the emergency assistance of a specialist psychologist is short-term assistance after a strong negative stressful impact (distress).

The main tasks to be performed by the psychologist in the provision of this type of assistance can be formulated as follows:

Maintaining the psychological and psychophysiological state of a person at an optimal level (providing assistance in acute stress reactions).

Prevention of delayed adverse reactions, including by getting rid of a person from unfavorable emotional states that have arisen directly as a result of a traumatic event.

Prevention and, if necessary, cessation of the manifestation of pronounced emotional reactions, including massive ones.

Counseling victims, their relatives, friends, as well as personnel working in the aftermath of emergencies, about the specifics of experiencing stress.

Assistance to specialists taking part in the elimination of the consequences of emergencies.