In a state of stress, a person experiences negative emotions and tension in response to irritating, traumatic, or threatening situations. This is not the beneficial stress that the body experiences, for example, in response to physical exertion, but rather prolonged or even protracted intense negative stress that can disrupt the normal functioning of the body, cause a decrease in sexual attraction and hormonal disturbances, headaches, joint, muscle, and stomach pains, and digestive problems.
The Five Main Causes of Stress
- Problems at work, strained relationships with colleagues, overload, job loss.
- Health issues, incurable or chronic diseases.
- Relationships, loss of a loved one, divorce, loneliness.
- Loans and major material losses.
- Poor diet and lack of sleep.
Unfortunately, it's impossible to exclude stressful, traumatic experiences from life, but it is possible and necessary to learn to cope with them. We have taken care of this by compiling 9 recommendations for neutralizing stress in this article!
Methods for Neutralizing Stress and Preventing Depression
Adhere to a Sleep and Rest Schedule
Improving sleep quality and rest is constantly postponed, which negatively affects overall life quality. For stress to impact you minimally, your body must be in a resourceful state. And this resource needs to be replenished daily: sleep for a sufficient number of hours (6-8), try to go to bed before 11:00 PM, and rest more.
Engage in Sports
Especially intense types of sports. The ideal option: regular engagement in familiar physical activity (2-4 times a week) - this prevents the accumulation of daily stress. Moderate physical exercise normalizes the function of stress hormones, increases the production of endorphins, and helps direct energy into a positive channel.
Focus on Proper Nutrition
This is the first thing to focus on. Simply try to monitor the quality and value of your food and, together with a specialist, make your diet more balanced. Eliminate fast carbohydrates and fast food, and provide yourself with a variety of proteins, green leafy vegetables that promote the production of serotonin and dopamine, tryptophan-rich nuts, beans, lentils, tofu, and sources of magnesium like pumpkin and sunflower seeds. For herbs, you can turn to chamomile, valerian, ashwagandha, and lavender. Remember magnesium and other sleep aids.
The ability to be present here and now, to see the current situation in all its fullness, and not as it "should be," but as it really is, offers more options for choice. This creates a sense of greater control over the situation and develops cognitive flexibility - both have a strong anti-stress effect. You learn to accept life as it is.
Consult a Psychologist
If you are already feeling symptoms of depression, this is the first and most correct step for you. Reach out to a specialist, expressing your emotions is important, do not delay!
Communicate with Close Relatives, Friends, and Make New Acquaintances
People need each other – it was not intended by nature for us to live in solitude. For good well-being, it's very important to spend time with family, friends, and other people who share your interests and values.
Learn to Relax
Use meditation, any type of breathing exercises, especially breath-holding. It is advisable to do them regularly, at least once a day. Foot and head massages, singing – anything that activates the parasympathetic nervous system is also effective.
And of Course, Mushrooms to the Rescue!
Natural antidepressants from mushroom and plant extracts by Turehatha Fly Agaric (Amanita Muscaria) demonstrates high efficiency in unlocking human resources: mood improves, healthy optimism and more sensible perception of reality emerge, attention concentration improves, excessive focus on negatives disappears. Mushrooms amazingly increase motivation and interest in life, helping to cope with laziness.