Psychotherapist Tolokonin lists techniques to help calm down and cope with stress
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A period of uncertainty, the expectation of bad news, general and internal anxiety – all this puts pressure on the psyche. Stress becomes chronic, panic becomes permanent. What scares us: the fact that nothing is clear, what’s next – it is not known how long it will last – is not clear. There is an expectation of inevitable losses in any sphere, whether personal or financial.
Fortunately, doctors and psychologists are in the same situation. And generously in their telegram channels, on personal websites they tell how to deal with panic. If you’re struggling with emotional stress, try some expert advice.
For example, the famous cardiac surgeon Leo Bokeria walks a lot and communicate with family.
And the chief neurologist of the Ministry of Health reminds us that social networks can pretty exhaust us, and encourages you to sleep well.
AMBULANCE IN AN OUTPUT OF ANGER
Any strong emotions – anger, fear – cause a surge of stress hormones. This is a rudimentary habit of our body, when hormones prepared us to flee from predators. You see a predator, you panic, you run. That is why at the moment of panic, the pulse and heartbeat quicken: the blood begins to pump faster into the legs, preparing them to run, rushes to the brain to think faster (this sometimes causes dizziness). The same adrenaline can cause a feeling of heaviness in the chest, forcing us to take many deep breaths, which again prepares the lungs for running, and the blood is saturated with oxygen.
What to do in this situation when panic sets in. Run! Of course, bad news is not a predator (although how to look), but you can really run away from them, that is, literally go for a run. If it is not possible, then do some sharp exercises – wave your hands, squat, and at least vacuum the apartment.
As a popular therapist explains Oleg Abakumovthis is called the sublimation of emotions – when you merge them into physical exercises.
What else does he recommend if panic sets in:
* Switch brain. Right now, in reality, look around and mentally describe what you see – a brown wardrobe, a beige sofa, a blue blanket on it, etc. If you are on the street, describe what you see and feel – the smell of rotten leaves, bald maple, a yellow leaf under your feet . Enumeration of what surrounds you, even mentally, will bring you back to reality. Switch the brain to what is happening in the moment. Very often, panic attacks are covered not because of the real danger, but because of too much imagination.
* Keep yourself busy with monotonous work – ideally, go through the papers and sort them according to the degree of importance-need. Rearrange books, collecting fiction on one shelf, prose on another, etc. Why? It will help the brain to switch, load it with work that is not difficult, but necessary here and now.
* Read memory poems, sing songs, shake your memory. Rhythm, rhyme – it also soothes.
* If someone is nearby now, ask him to hug you (pinch, shake your shoulders, just shake your hand, as in a handshake): tactile contact with another person will also make the panic recede.
DO NOT WATCH TV AND GO TO BED EARLY
Family doctor, cardiologist and popular blogger Elena Anshina She told me that it helps her if anxiety sets in. And recommends the following steps that help her herself:
* To understand that we cannot influence anything, it is not in our power to resolve the political situation.
* Engage in daily activities that we can influence (e.g. tending flowers, sorting out closets, organizing books, etc.)
* Stop watching the news and reading the comments if they make you nervous.
* Minimize communication with those people who want to discuss what you do not want to discuss. Arguments and quarrels will only increase the degree of irritation.
* Start taking complexes with magnesium – stress increases its consumption, and magnesium is important for the heart and nerves.
* In the evenings – baths with Epsom salts (contains magnesium, which is able to penetrate under the skin).
* At night – valerian (or a mixture of valerian and motherwort).
* Go to bed on time and try to get enough sleep.
* Try not to get carried away with alcohol, so you can get carried away to addiction.
* Continue with your daily activities, make a list of small but important events. This will help you control your personal reality in the moment.
Psychotherapist Artem Tolokonin also recommends meditation and keeping a diary to whom you can tell all your fears and vent emotions.
AND THE MOST IMPORTANT THING
Do not make any important decisions under the influence of emotions. No need to gather friends to the barricades, withdraw deposits and buy TVs. Even if it seems to you that this decision is the only right one, put it off until the morning. When you wake up, you will understand whether you are firm in your intention.
Remember, everything passes. Both good and bad pass. The only thing left is you. You and your family. This is the most important thing now.