How to overcome depression: 12 ways that will help

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Stress arises against the background of constant psycho-emotional tension: a person cannot cope with assigned tasks, it is difficult for him to concentrate, and to get out of the vicious circle of failures. The fight against stress consists of a set of exercises, medication and psychoanalysis.

Stress management

Sports activities, hobbies that distract from problems, and walks with friends will help relieve stress. A person free from feelings of hopelessness is able to withstand new stress: prevention is based on eliminating potential irritants and increasing stress resistance.

Signs of the negative impact of stressful situations

Before you figure out how to get out of stress and what methods you can take to overcome it at home, you need to study the list of characteristic manifestations of stressful situations.

Key symptoms of stress include internal restlessness, increased heart rate, and trembling of the lips and limbs. Along with this, there are a number of less characteristic symptoms that many patients do not pay due attention to.

Among the additional manifestations of stressful situations, the following signs should be highlighted:

• frequent pain of unknown origin. Mainly localized in the stomach and head;
• increased urge to urinate;
• state of weakness and apathy;
• memory impairment;
• increased emotional excitability;
• fatigue;
• loss of concentration;
• unhealthy cravings for cigarettes and alcoholic beverages;
• loss of appetite;
• irritability;
• sleep problems;
• feeling of dissatisfaction with the quality of life, etc.

Do you notice any of the above symptoms? It's time to figure out how to get out of stress and what measures can be taken to overcome the harmful effects of unpleasant situations in the future.

At home

Ways to get rid of stress that exclude the use of medications are aimed at restoring the functions of the nervous system through external changes. Coping with stress on your own is tantamount to accepting a situation over which you cannot gain control.

Changing your lifestyle will help you cope with accumulated stress at home. The previous regime led a person to stress, to a state where she was unable to control her own emotions and actions. Home remedies are a balance between work, rest, relaxation of soul and body.

Clearing thoughts

Self-help for stress begins with a change in thinking. Thoughts create attitudes, and attitudes create habits. The best way to relieve stress is to be prepared for it, but not wait for it. Meditations are performed daily to improve well-being. A relaxation technique based on internal dialogue will help clear your mind of disturbing thoughts. Yoga classes - a combination of physical activity and calming thoughts - will help relieve stress without alcohol and other bad habits.

Visualization techniques combine positive thinking and the search for peace of mind. A person who believes in a good future does not pay attention to small troubles. Mental stability is developed through affirmations - a technique of repeating positive attitudes for 20-30 minutes a day.

A tense mind cannot escape the state of anxiety: it is locked within the framework set by man. With the help of visualization or meditation, you can relieve stress after work and not accumulate negativity. The way out of a stressful situation depends on the hardening of a person, on his readiness for future failures, as part of growth and development.

Rest and relaxation

With severe stress, relaxation does not occur: night and day, the person’s mind remains hostage to the traumatic situation (it is impossible to fight stress and depression). Relaxation is proper rest, a distraction from the problem.

Relaxation

The essence of rest is to restructure your thinking. Getting rid of a stressful state occurs:

1. Through a change of scenery.
2. When switching the type of work - if a person works in a stuffy office, fresh air and a walk will clear his thoughts.

Rest is a universal cure for blues and apathy. A walk along the sea will not cure severe depression, but it will relieve accumulated fatigue. Communication with like-minded people, new hobbies and interests helps relieve severe stress.

If a person does not put himself within the framework of work, which dictates his behavior and well-being, then the significance of work problems automatically decreases. Outdoor recreation will help you let go of grudges against loved ones or forget about problems in your personal life. Relaxation should take place outside of home, work or familiar surroundings. Rest is a part of life when a personality can change, delve deeper into one’s own experiences and fight fears.

Physical exercise

In addition to medications and traditional medicine, physical methods of dealing with stress are used. A stressful state literally causes muscles to tighten, and relieving tension through sports is beneficial for the body. How to reduce stress:

• start the morning with simple exercises;
• do things that bring you pleasure;
• have full sex;
• run several times a week (it is better to choose jogging);
• do yoga, gymnastics or go to the gym;
• communicate with friends and family;
• attend group training sessions outdoors.

Group training is new communication and useful contacts. By devoting time to one’s own body, a person disconnects from external factors. His self-confidence grows, and this strengthens his willpower and gives him self-confidence. If a person feels like a part of society, his fears about the future disappear.

Sports activities

It is recommended to devote three days a week to physical activity to combat stress. Gymnastics, running, swimming - any physical activity has a beneficial effect on a person with irritability or chronic fatigue.

Hobby

A method of dealing with stress and mental disorders, art therapy, is to unlock creative potential. Through creativity, a person expresses himself and shows his fears. Art can heal: it reduces the level of fear and helps to reveal individuality in a person. A new hobby, an activity that you enjoy, helps relieve nerves and stress.

Group art therapy sessions

There is no need to strive to create masterpieces or dominate people in the group. Competition will create new reasons for emotional stress. The process is important, not the result - activities that do not involve habitual stimuli or traumatic factors help you get out of stress. This technique allows you to reduce anxiety, relax the nervous system and neutralize strong consequences.

Causes of stress

To effectively overcome the consequences of stressful situations, you need to understand why this condition occurs.

First of all, you need to listen to yourself. Create a calm environment around, relax, carefully analyze your emotional state. Make a list of everything that worries you and makes you feel nervous.

It’s quite normal to worry about some troubles in yourself or your loved ones, if it’s in moderation. At this stage, the task comes down to sorting problems according to their importance. Think about what difficulties you can cope with, and what irritants you cannot get rid of on your own. People for the most part are prone to deliberately or involuntarily inventing stressful situations, “winding up” and premature grief.

The principle is simple: try to get rid of irritants and causes of stress as much as possible.

Are you afraid that you will be late for an important meeting? It is enough to wake up earlier and leave the house. Are you upset when you hear unpleasant news about someone close to you from a stranger? Check all the circumstances of controversial situations directly with your loved one. Are you afraid of getting sick and because of this you are simply afraid to leave the house? To overcome this fear, it is enough to simply follow basic preventive measures.

It is much more difficult to deal with those factors that a person cannot influence in any way. For example, problems at work or with someone close to you. In such circumstances, you need to try to cope with what you can and worry less about what is beyond your control.

Manifestation

Stress is the body's defensive reaction to unfavorable conditions. Problems at work and difficulties experienced in personal and social life contribute to an increase in internal tension. An emotionally unstable person has no control over his own thoughts and behavior. The result of nervousness is aggression, frequent mood swings and lack of self-confidence. Relieving stress means recognizing the impact of external factors on your peace of mind.

Symptoms of emotional stress:

• irritability;
• sleep disturbance;
• apathy and alienation;
• overeating or starvation;
• headache;
• fatigue;
• phobias that arise against a background of nervousness;
• reduced concentration.

Stress and shortcuts for overcoming it depend on the symptoms. Against the background of emotional burnout and apathy, a person develops diseases of internal organs. Hormonal imbalance leads to enlargement of the adrenal glands.

Psycho-emotional stress leads to diseases of the gastrointestinal tract, dermatitis and a general deterioration in well-being.

How to cope with stress and improve your mood

To quickly cope with prolonged stress, you should eliminate irritants and pay attention to restoring the central nervous system.

Fighting stress: simple and effective methods

So, you have sorted out your emotions and experiences, made every effort to eliminate irritating factors and are on the warpath with stressful situations. This is commendable, but additional efforts need to be made to quickly eliminate the consequences of emotional experiences. The recommendations are extremely simple, but no less effective.

We spend more time in the fresh air. Walk every day for at least half an hour, preferably before bed. Jogging is no use for now – running won’t be fun anyway. Give preference to leisurely walks, breathe in as much fresh air as possible (to get the maximum benefit from the exercise, it is better to do it in nature), enjoy your surroundings.

Look how beautiful the world around you is, how life is in full swing next to you. When you feel that you have had enough exercise, come home - firstly, you will feel much better during your rest, and secondly, you will fall asleep faster and more soundly, and your dreams will be more vivid and interesting.

• We do breathing exercises. If you feel unnecessary worries and nervous tension, try to get rid of all this at the very first stages. Don't wait for minor worries to accumulate and become stressful. You can use the following simple exercise: sit more comfortably in a chair or on the sofa. Place your hands on your stomach. Breathe slowly through your nose. At the same time, the stomach should expand. Then exhale as you inhaled, i.e. slowly and through the nose. Repeat about 30 times. As a result, you will become much calmer - breathing exercises will help the body reconfigure to a normal rhythm and relieve stress.
• We enjoy every little thing. When we feel emotional tension, we try with all our might to get rid of it. This is done very simply - just remember at least 5 happy moments: going to the cinema on the weekend, funny antics of a child, a fresh joke from a colleague, buying a new dress, and even just good weather! Put yourself in the most positive mood possible, and stress will surely subside.
• We plan our day correctly. Often a person experiences stress due to the fact that he does not have time to cope with all the planned activities. The secret is simple and effective - make a schedule and strictly follow it. Put the most difficult and important tasks first. Once you begin to act in accordance with the plan, remain calm and do not get busy with other things until you close the current item. Having mastered the most difficult task, you will become more confident in yourself, and completing subsequent tasks will seem less difficult and burdensome.
• Let's keep our brain unloaded. There are such wonderful things as organizers - a suitable application can be downloaded to any phone. Don't really trust electronics? Use a regular notepad. There is no need to keep in mind information about the birthdays of all your friends, phone numbers, purchases, planned trips to the clinic, etc. Write down as much as you can - your brain will thank you.
• We bring order to the workplace. The desktop, both at the place of work and at home, must be in order. The absence of unnecessary items will allow you to better concentrate on current affairs and get rid of irritability.
• Let's read. If emotional irritation or nervous excitement occurs, if possible, we distract ourselves from our main activity and devote time to an interesting book or any other activity that brings pleasure.
• Let's talk. The recommendation is not relevant for all cases. Firstly, you should only tell someone about your problems if you are confident in the person, and secondly, if after “pouring out your soul” you really feel better.

Ways to relieve stress

Emotional stress is a condition that disrupts the normal functioning of the body. A person’s behavior, habits and eating habits change. Overeating or starvation leads to disruption of intestinal function. Emotional breakdowns disrupt the functioning of the nervous system. In this state, a person cannot concentrate on a simple task, he is confused and lost. Prevention prevention of stress can help neutralize the negative effects:

• calming techniques that help reduce stress;
• deep psychoanalysis - working with a doctor, frank dialogue and recognition of the problem;
• normalization of daily routine and diet;
• therapy is based on obtaining new positive experiences;
• drug treatment.

Methods of stress relief directly depend on the complexity of a person’s condition, on his wishes and capabilities. To relieve stress, a set of methods is used: exercises for temporary relaxation, techniques that allow you to understand the essence of the problem and get rid of irritants in the future.

In order to resist the tension and negativity of the environment, inner harmony is needed. A person who has taken on too many responsibilities, duties and worries does not feel his own desires. Without proper rest, you cannot relax and let go of worries. Physiological methods of stress relief help overcome anxiety and dull fear. This method is not suitable for long-term treatment.

Psychotherapy and psychoanalysis

Cure the nervous system without the help of a psychoanalyst is a difficult task. The doctor should prescribe complex therapy, which will combine exercises at home and conversations that reveal the true cause of stress.

Experts distinguish 2 types of stress: eustress and distress. The first type includes events that mobilize defensive reactions. An urgent move, a change of place of work, a separation from a lover - a situation over which a person has no control triggers anxiety.

Positive or negative experiences change a person’s behavior: increased excitability quickly exhausts the body. Getting rid of such stress occurs without unnecessary restrictions. A person learns to accept a new life, to get to know the situation. In this case, psychoanalysis is carried out to normalize a person’s habitual rhythm and to quickly adapt to a new environment.

Distress - negative stress

The general principles of dealing with stress are suitable for the second type of condition - distress. Sensitive people with a fine mental organization suffer from the negativity of the outside world. A psychoanalyst helps to analyze what is happening, learn to accept difficulties, and not hide from them. Help with stress and emerging depression is the primary task of the attending physician. Psychological assistance for stress is provided regularly.

Drug treatment

Medication is part of traditional treatment for stress. Neuroleptics and sedatives reduce the activity of the nervous system. Their sedative effect affects human behavior, slowing down the reaction rate. Anti-stress medications prevent nervous breakdowns and hysteria.

The course of treatment with sedatives is from 1 to 2 months. Taking medication daily can reduce anxiety and restore sleep. It is not possible to cope with stress and depression with the help of mild sedatives; for complex cases, tranquilizers are used. To cure the psyche, tranquilizers are prescribed by a doctor; self-medication in such cases is excluded.

Tranquilizers - prescribed by a doctor

To relieve stress, sedatives and teas are used to help cope with minor stressful situations. Treatment of stress, nervous diseases and disorders occurs in parallel with restorative therapy (treatment of diseases that arise against the background of constant anxiety and fatigue).

Dietary supplements and additional drugs

Safe herbal-based preparations help overcome the problem. Valerian tincture is used to improve sleep and reduce anxiety. The effectiveness of the tincture depends on the individual characteristics of the body. Dietary supplements (dietary supplements) work on the placebo principle. Vitamins and mineral complexes restore metabolic processes in the body and improve human well-being.

Drugs that have a concomitant calming effect help get rid of tension: Corvalol or Valocordin relieve tension and stress. The stage of depression is determined by non-addictive auxiliary medications.

Breathing exercises

Treatment of stress occurs gradually. Sudden changes cause anxiety. Physical methods of dealing with stress help to calm down and provide immediate assistance during a breakdown (methods are used at home or at work).

First aid for stress is aimed at calming external symptoms. The person reacts sharply to the situation: sweating increases, chills appear, and confusion appears. During an anxiety attack, breathing becomes difficult - a person cannot take a deep breath, he is tormented by suffocation and pain in the chest.

Breathing exercises help relieve stress

Concentrating on a simple, monotonous task (proper breathing) will allow you to take your mind off the traumatic event. Techniques for dealing with stress (how to quickly relieve stress) - breathing exercises, easy to master:

1. The method is based on a series of inhalations and exhalations and helps reduce stress levels in a few minutes.
2. The simple process sends a signal to the brain to calm down. Measured abdominal breathing tells the body that there is no threat and there is no need to be afraid anymore.
3. Alternate 5 inhalations and 5 exhalations. On the 6th inhalation, you need to hold your breath for a few seconds.
4. The exercise is repeated until the tension goes away.

The “wave” breathing exercise helps a lot. It combines abdominal and shallow breathing: a person exhales slowly, feeling the air leaving the lungs, chest and larynx in a wave.

Emotional stress can last from several minutes to several hours. In such situations, mastered breathing techniques are the best help.

How not to deal with stress?

1. Food. Many people, being in a stressful state, try to “eat it up” mainly with sweets and unhealthy foods. You shouldn’t do this - the stress won’t go away, but the extra pounds will add up very quickly.
2. Alcohol, tobacco, drugs. All this gives only imaginary benefits, helping to forget about problems for a short time. The result is always the same: a person gets sober, problems, however, do not disappear anywhere, and a hangover only aggravates the situation.
3. Video games, TV, series. Excessive enthusiasm for such things is a waste of time. No one forbids you to distract yourself by watching a new episode about the adventures of your favorite heroes or playing an interesting game, but you need to know when to stop.
4. Excessive rest. Sleep should be healthy. This is considered sleep lasting 7-8 hours. Even if you want to constantly rest, you should not do this - it is better to consult a doctor. Excessive sleep will not lead to anything good. Instead of getting rid of stress, you will only get a loss of concentration, bad mood, excessive irritability and other aggravating factors.

What can a doctor do?

Treatment of stress, depending on the causes of its occurrence and the nature of its manifestations, can be carried out by a psychotherapist, a neurologist, or several specialists in parallel. First of all, the doctor will listen to you and try to give effective recommendations for dealing with stress that are relevant specifically to your case.

If necessary, the specialist will recommend consulting with doctors of other profiles, prescribing tranquilizers and/or sedatives, physiotherapy and other suitable methods of dealing with stress.

Self-medication is clearly not worth it - without knowing all the features and the correct procedure, you can only aggravate the situation and worsen your condition

React in a timely manner to unfavorable changes in your health, follow your doctor’s recommendations and be healthy!

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How to get rid of chronic stress and depression

You can get out of stress on your own. However, in case of chronic stress, sometimes seeking medical help cannot be avoided. There are a number of signs for which it is recommended to consult a psychologist or neurologist:

• stress and anxiety last more than two weeks;
• feeling of depression and apathy;
• suicidal thoughts, thoughts about the lack of meaning in life;
• decreased immunity, the appearance of psychosomatic diseases;
• sleep problems, insomnia, nightmares;
• chronic fatigue, weakness, increased or decreased appetite.

The doctor will prescribe medications that can alleviate the patient's condition. Most often, you can get rid of stress and depression using the following groups of medications:

• sedatives – give a mild sedative effect, based on herbal components;
• antidepressants – improve mood;
• tranquilizers – help relieve anxiety, stress, phobias and fears;
• mood stabilizers – regulate mood and emotions;
• nootropics – improve brain activity and memory;
• neuroleptics – regulate the production of neurotransmitters in the body.

In addition to drug treatment, there are other methods of dealing with chronic stress. These methods include:

• psychotherapy;
• herbal medicine;
• sport;
• sun treatment;
• anti-stress diet;
• hobbies and creativity;
• traditional methods (bath and apitherapy);
• soothing baths;
• animal treatment.

Treatment of stress will be effective if at least 4-6 methods listed below are used in combination:

1. Psychotherapy . There are several psychotherapeutic methods for treating stress: hypnotherapy, gestalt therapy, cognitive behavioral therapy. Hypnotherapy helps relieve stress from the cerebral vessels and heart, bringing a feeling of calm. Gestalt therapy helps to find out the cause of chronic stress or depression by putting all the parts of the problem together. Cognitive behavioral therapy helps to find out the causes of internal conflicts, as well as solve the problem of anxiety.
2. Herbal medicine . Different herbs can help fight different problems. Herbs and herbs are used to make infusions, decoctions, or simply used as an alternative to tea. Pharmacies offer a wide variety of preparations, and you can also prepare them yourself. Herbs with a sedative effect: St. John's wort, chamomile, valerian, mint, thyme, oregano.
3. Herbal medicine cannot be a complete treatment for depression, but it can be used as an auxiliary method.
4. Sports . Exercising normalizes blood circulation, increases tone and helps supply the brain with oxygen. The most recommended sports and types of physical activity include fitness and aerobics, team games, swimming, jogging, skiing and speed skating.
5. Sun treatment . For some people, symptoms of depression and stress are associated with a lack of vitamin D. In this case, sunbathing, visiting a solarium, and walking outside in sunny weather are recommended.
6. Diet against stress . To combat mild depression and stress, you need to eat foods that stimulate the production of serotonin: pumpkin, bell peppers, carrots, tomatoes, persimmons, citrus fruits, apricots, bananas. When dealing with stress, it is also advisable to have fatty fish (mackerel, salmon, herring), pasta (durum wheat), baked potatoes, and cocoa in your diet.
7. Hobbies and creativity . Having a hobby helps you overcome stress, give vent to your emotions, and put your thoughts in order. For chronic stress, knitting, embroidery, sewing, drawing, modeling, applique, wood carving, and model assembly are recommended.
8. Traditional methods (bath and apitherapy) . The thermal effect in the bath has an anti-stress effect. Even more effective is the use of birch, oak and eucalyptus brooms. Apitherapy is the use of bee products. Propolis and royal jelly have a positive effect on the psychological state and improve well-being. Soothing baths. Taking a bath with essential oils, ginger, sea salt, and herbal infusions can relieve stress and restore mental balance.
9. Animal treatment . Contact with some animals helps to get rid of insomnia, neuroses, and depression. These animals are cats, horses, dolphins.

How does stress affect the human body?

Stress greatly affects the functioning of all body systems. Under its influence the following occurs:

1. Blood sugar levels increase. This mechanism promotes the activation of protective forces. But frequent increases in glucose can lead to diabetes.
2. The production of leukocytes decreases. The immune system weakens, causing diseases to develop.
3. Muscle tissue tenses. Staying in good shape without periods of relaxation leads to the destruction of muscle cells, including internal organs.
4. Capillaries expand. This process can cause disruption of blood supply and dysfunction of the cardiovascular system.
5. There are disruptions in metabolism. As a result, a large number of toxins are produced, which are not eliminated in a timely manner, but accumulate in the body.

Stress manifests itself on different levels. From the psychosomatic side, the following signs may be observed:

Some experts also point to the beneficial effects of stress on the human body.

For example, the production of adrenaline increases, which can affect the performance of active actions, the purpose of which is to eliminate the causes of stress. Another positive effect: the desire to get out of a stressful state forces a person to seek support and help from relatives and friends, as a result of which deeper and stronger connections are established with them. Overcoming stress can raise a person's self-esteem and increase his confidence.

However, a stressful state has more disadvantages, so it is important to get out of it in time.

What kind of stress is there?

There are two types of stress:

• distress;
• traumatic.

Distress is a process that impairs the functioning of all psychophysiological functions. It is usually referred to as prolonged stress, during which the body uses up all its resources. It is this type that can lead to psychological diseases: neurosis or psychosis.

Traumatic stress is a condition that occurs in situations that threaten the life and health of loved ones. The overload of the body is so strong that it simply cannot cope with it, and the body’s protective reaction is destroyed.

Ways to get out of stress

Giving recommendations on how to get out of a stressful situation, experts point to the need for an integrated approach.

Drug therapy

Getting out of a state of stress sometimes becomes possible only with the help of medications, since chronic stress leads to depression.

Only a psychiatrist can prescribe medications after a thorough analysis of the patient’s condition.

The most commonly used types of drugs are:

1. Sedative medications. They are made from natural ingredients and have a calming effect.
2. Antidepressants. Restores the chemical balance of substances in the body, necessary for the proper functioning of the nervous system.
3. Tranquilizers. Relieve tension, reduce anxiety, eliminate phobias.
4. Normotimics. Aimed at regulating mood and improving emotional state.
5. Nootropics. Promotes productive brain function, has a positive effect on memory and attention.
6. Neuroleptics. Helps increase the production of neurotransmitters.

You cannot prescribe medications yourself, since many of them have contraindications. A number of drugs must be taken according to a schedule taking into account the person’s condition. Neglecting these rules can lead to negative consequences.

Physical activity

Regular physical activity has a positive effect on all body systems. For example, blood circulation is activated, which speeds up the metabolic process. The amount of harmful hormones decreases, and those responsible for positive emotions increase. Toxins and waste are removed from the body, more oxygen is supplied, and nutrition of various organs improves. This strengthens the immune system. Thanks to physical activity, you can quickly gain a beautiful figure and feel the ease of movement.

Switch attention

1. Painting. If you are feeling stressed, try not to give in to it. Try to think about something else or just do something you love. Buy a painting with a view of the sea or a clearing with your favorite flowers. Every time you are depressed, look at this picture. She will calm you down and put your thoughts in order. Over time, you will be able to distract yourself from bad thoughts by looking at the picture.
2. Job. To cope with stress, consider quitting a job you don't like because... it can cause negative emotions. Find a job that will make you happier and you can provide for yourself. Most people work out of fear of remaining poor and not receiving moral satisfaction. That is why it is worth finding something you love that can give you harmony with yourself and a stable income.
3. Interest in life. To get out of this state, you need to constantly be interested in life, since many people are subject to stress precisely because of their established life and routine. Remember your childhood dreams. Perhaps you dreamed of drawing or dancing? Be curious, learn new things, try new activities and then there will be no reason for stress overexertion.

Difficulty breathing, heaviness in the soul, pressure in the temples - all these are auxiliary symptoms of this condition. Stress is an emotional state that definitely needs to be released. It is not difficult to guess that, most often, those closest to you come under attack. But under no circumstances should this be done, because the relatives are not to blame for anything. You can solve the problem quickly, just visit the gym or jump with a parachute.

How to restore the nervous system after stress?

On the path to achieving psycho-emotional health, it is important to adhere to the principles of a healthy lifestyle. Eat healthy food, drink more water, sleep at least 8 hours, spend more time in fresh air, give up bad habits and engage in regular physical activity.

Regular psychological work in the form of affirmations or self-hypnosis helps effectively.

Dear readers! We strongly recommend that you consult a doctor before taking medications or self-medicating. There are contraindications.

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Our attitudes are a habit

Can a subconscious attitude be called a habit? Yes, you can. As children, we could not control ourselves, our fears and thoughts. Therefore, we automatically, subconsciously absorbed the attitudes that surrounded us. Who took an active part in our upbringing? Of course, parents, school, yard, other people, TV, books. In a word, everyone with whom or what we have encountered.

Thus, having penetrated into our subconscious, attitudes became a habit and took root within us. Having matured, we again come face to face with these attitudes, although we consciously understand their naivety and falsity. However, eradicating a habit is not as easy as it might seem, because you need to work at it.

An example of a false installation. As a child, you convinced yourself that spiders are extremely dangerous and can attack. Thus, you have developed a fear, a phobia of these insects. Having become an adult, and having received a lot of evidence that ordinary spiders are not monsters at all, you still continue to fear them like fire, because the child’s attitude is in effect.

Self-hypnosis or autogenic training

The highest intensity of the psyche, which does not go beyond the limits, is a state of combat readiness of the whole organism, which arises precisely because of false attitudes. This in itself is normal, but it is somewhat reminiscent of checking a pipe under extreme pressure - where it is thinnest, it breaks. The same can happen in people with a weakened nervous system, who are battered by internal conflicts.

Autogenic training or self-hypnosis is a process aimed at developing another habit - the skill of instantly relaxing muscles and internal organs, the blood supply to which is deteriorating due to overexertion.

You can master the technique of self-hypnosis on your own. However, in our time, there is a proven reality when almost any valuable knowledge is transmitted by a group of experienced teachers. The student gradually builds up the required competencies and grows under the watchful attention of a caring mentor. Despite this, some people with inner strength manage to learn the technique of self-hypnosis without constant outside help. And the main thing here is not so much individual capabilities, but a great desire!

The magic wand that connects thoughts and actions

Rule number 1 of self-hypnosis: find a chain within yourself that connects thoughts and actions. The role of such a link is, of course, our emotions. That’s why it’s so important to smile in spite of everything in difficult moments of life. Thus, we direct this very link in a positive direction, and our thoughts change.