Self-help techniques in stress. Instructions for use

News 12/16/2021

Everyone faces anxiety and anxiety. Especially now in conditions of increasing loads, stress, restrictions associated with the spread of COVID-19.

Today we will pay attention to prevention. That is, what we can do to overcome difficult situations with less losses. 

One of these tools are self-help techniques in stress. You can use them to reduce the level of anxiety at the moment:

• worries;
• stress;
• nervousness.

It is important to remember that they do not replace a specialist if the condition remains uncomfortable for a long time (psychotherapist and psychiatrist).

Let's look at two effective cognitive techniques that help you track and recognize the relationship between your thoughts, emotions and behavior. 

At the time of a stressful situation, we often lose productivity, feel anxiety and anxiety, even physically (for example, unpleasant sensations in the stomach, "lump in the throat", trembling). During this period, it is important to “regain yourself”, that is, to turn to a calmer state. 

Technique #1 "writing to yourself in a stressful situation"

We perform the practice in advance, when we are in a calm and resource state.

Instructions: 
Think and formulate:

• What can you share with yourself in a stressful situation?
• What words of encouragement and helping thoughts Could you say to yourself? 

To do this, fill in the items in the notes on the phone (these are messages to yourself in a stressful situation): 

• It is important and valuable for you to be here and have this experience, because... 
• I know you're gonna make it because you are ... 
• You can remember your strengths, such as... 
• Remember that in a difficult moment you can help... (hobbies, hobbies, conversation with a specific person, solitude, relaxation techniques, etc., list as many options as possible. 

Important! Remember that options with a risk of developing pathological dependencies are not included in the list (alcohol, psychoactive substances and other non-constructive methods).

Let this be your letter to yourself in a difficult moment. In a difficult situation, read this letter. This method helps us to remember our capabilities in situations of anxiety. 

Technique #2 "pros" and " plus-pluses” 

Often we analyze working, personal situations only if something unpleasant has happened. And successful and pleasant moments can go unnoticed. Then we run the risk of being surrounded by criticism of ourselves and not celebrating opportunities, valuable skills and abilities.

This technique helps to develop a more reflective attitude, to notice their different sides.

Instructions:

Start analyzing your workday using two categories: 

• What I did well/as it should/as planned; what I am satisfied with today in my work.
• What I want to do differently next time; what skills I need to develop in order to solve this task more successfully next time.

Important! Describe exactly the events and facts, without going over the level of criticism and even more self-deprecation.

• Wrong: next time I want not to be such a brake / idiot/... when everyone will be given instructions 
• That's right: next time I will try: to listen carefully at the meeting (for this I will put away the phone, sit closer, write in a notebook); to clarify whether I understood the assignment correctly before I start it, if I have doubts; to pay more attention to sleep.

Take care of yourself and contact specialists in a timely manner.  Doctors Center for Personalized Medicine always ready to help you.

Our phone: +7 (905) 525-50-05