How to get rid of tension and stress: useful tips


Stress is the body’s defensive reaction to a difficult, uncomfortable situation. The condition is accompanied by internal tension, increased anxiety and a feeling of fear.

Relieve stress at home

They get rid of stress symptoms through psychoanalysis and techniques that patients perform at home, on the way to work or at the workplace. Folk recipes will help relieve nervous tension: safe tinctures and natural-based products do not cause side effects.

Identify stressors and eliminate them


  • Smile as often as possible
  • Identify stressors and eliminate them
  • Change your approach to the situation
  • Meditate
  • Use Brian Tracy's method
  • Get your life in order
  • Sleep is the best healer
  • Don't multitask
  • Exercise
  • Do breathing exercises
  • Have a cry
  • Go for a massage
  • “Load” yourself with physical labor
  • Take a warm bath
  • Eat something sweet
  • Take up drawing
  • Aromatherapy

Take 10 minutes for yourself and think about what caused you the most negative emotions during the day (anger, anxiety, worry, etc.). Write down everything that comes to mind on a piece of paper. These can be people, actions, objects - in a word, everything that causes you stress. Now analyze each point separately. See if you can eliminate him from your life. For example, can you communicate less often with a person who is unpleasant to you, not do work that you don’t like, and not participate in conversations that get on your nerves. Avoid all stressors that you can.

Types of nervous tension

Nervous excitation is characterized by a load on the central nervous system. In a state of stress, a person does not relax: at night he is tormented by nightmares, and in the morning he feels tired and apathetic. The nervous system does not recover. Mental stress changes the behavior of an individual, making a person aggressive and isolated from others. For convenience, there are two types of extreme mental stress:

  1. The inhibitory type is expressed in a person’s low adaptation to new conditions, when he cannot adapt to the assigned tasks at work and the requirements in the family. His reactions are inhibited and inadequate in relation to the situation.
  2. Excessive forms of mental stress (excitable type) are expressed in a change in the behavior of the individual: he withdraws from his usual habitat, becomes withdrawn and uncommunicative. Mental overstrain leads to rapid mood swings. This type of tension is characterized by increased aggression of a person who has experienced severe stress.
  3. Excessive or prohibitive forms of mental stress arise due to hypermobilization of the body (a person experiences an emotional breakdown).
  4. Exorbitant forms disrupt coordination of movement. Due to tension, confusion appears and concentration decreases.

Stress, tension, aggression

Symptoms of psycho-emotional problems

Nervous fatigue is reflected in a person’s behavior. His attitude to life, behavior and society changes. Symptoms of nervous tension:

  • lethargy;
  • apathy;
  • inhibition of reactions;
  • increased anxiety;
  • depression;
  • manic behavior (a person is focused on one task).

The symptoms and treatment of nervous tension are similar to stress relief methods. The primary goal is to reduce the level of anxiety and combat the main cause of this condition. Without medications, tension decreases gradually through an increase in a person’s activity and correction of his behavior.

Every symptom of nervous tension is accompanied by exhaustion of the human mind and body. Nutrition is disrupted, muscle tone decreases - the personality literally weakens before our eyes. A sign of problems in the body that arise against the background of mental stress: arrhythmia, hypertension, infectious diseases (malfunctions of the immune system), disturbances in the functioning of the intestines (constipation, diarrhea, increased flatulence).

Change your approach to the situation

If there are still stressors on your list that cannot be completely avoided, then simply change your approach to them. First of all, take responsibility for your stress. What does it mean? If something upsets or angers you, it means you allowed that situation or person to affect you that way. As an example, consider a situation familiar to residents of all large cities. You are stuck in traffic. This is a situation that you have no control over, but nevertheless you are stressed because of what happened. Now let's get back to responsibility. By and large, it was not traffic that was to blame for your nervous breakdown. The reason is in yourself. It was you who allowed the situation to get the best of you. But things can happen differently. Firstly, you could use the navigator and take a different road. Secondly, if the situation cannot be changed, try to take advantage of it: spend the free time you have on something useful (read a book, call friends or hold a meeting with subordinates over the phone).


Scientists have proven that stress resistance is transmitted to a person at the genetic level. Some can easily get out of any situation, while remaining almost completely calm. Others are thrown into panic even by the simplest situation. Such differences make it impossible for all people to use the same stress management techniques.

Some gene variants suggest that destructive consequences develop too quickly. People with this heredity should avoid irritants at all costs. The functioning of our nervous system depends entirely on the genes that we inherited from our ancestors.


Meditation and relaxation exercises are a great way to reduce stress levels to a minimum for a long time. If you regularly exercise 3 times a week, then after 2 months your resistance to stress will increase significantly. This type of activity provides several benefits. Firstly, they teach you to control your emotional state. Secondly, even from a scientific point of view it has been proven that regular meditation and relaxation exercises help reduce cortisol, the stress hormone, in the body. In addition, such exercises have other benefits. For example, they are useful for improving memory and concentration.

A simple exercise to relieve stress

Sit comfortably or lie down. Place your hands behind your head. Straighten your legs up to your toes. Suck your stomach in, hold your breath, and count to seven. Exhale slowly, relaxing all muscles. Feel your body relax. Then stretch as if after sleep (at this time you can even yawn) and say to yourself (out loud or in your mind): “I am full of energy, focus and calm.”

How to relieve tension

Methods for relieving psychological stress directly depend on the condition of the affected person. Anti-anxiety pills and psychotropic medications are prescribed by a doctor in cases where exercise and regular techniques do not produce positive results. Psychocorrection is a safe technique for adults and children.

Psychological counseling and psychocorrection

The state of mental tension consists of physical reactions that can be learned to control. The method for home use is based on the correction of the body's reactions. Through breathing exercises a person learns to control fear, and exercises against tension help to concentrate.

Proper relaxation technique

The easiest way to relieve tension is to instruct the body to change its external reaction. To relieve stress and nervous tension at home after a working day, you should take a walk in the fresh air.

The benefits of walking

Walking alone with your thoughts allows you to understand the reasons for the current situation and take your mind off the problem. Changing the environment helps you quickly calm down, relax your muscles and reduce overexcitement. It is better to take a walk before bed to relieve mental stress and prevent insomnia.

Exercise to relieve tension

The mental stress associated with overcoming imperfection is expressed in the behavior of the individual. She is tense and complex: her injuries are reflected in a person’s appearance and demeanor. He is stiff, stooped and clumsy. Gymnastics are used to combat internal tensions.

Relieve tension and stress:

  • starting position – standing against the wall with your back extended;
  • feet shoulder-width apart, arms extended forward (palms pointing down);
  • as you exhale, the body slowly pulls upward; as you inhale, the weight of the body is redistributed over the entire foot.

The number of repetitions of the exercise depends on the physical fitness of the person. Psycho-emotional stress due to sudden changes at work or in your personal life is accompanied by panic attacks - this exercise will ease anxiety, and mental stress will disappear within 5-10 minutes.

Alternate body lifts with breath holds. A person needs to stretch out on his toes and tighten his abdominal muscles. As you exhale, the body relaxes and returns to its original position.

Use Brian Tracy's method

Brian Tracy is a famous Canadian expert on the psychology of success. So, in one of his books, he described a method that can be useful to people experiencing stress. First, he advises describing on a piece of paper the situation that caused the shock. Then determine the worst-case scenario for potential developments. And what’s interesting is that for many this is enough to realize that what happened is not such a tragic situation as it seemed before. But Tracy's method also has a continuation. The next step, he advises, is to understand the consequences of such a scenario and think about what can be done to prevent or minimize the consequences of the worst. Now - take action! You already know how to solve this problem.

Causes of stress

What can bring a person to the point where the stress trap is about to slam shut? There can be a lot of reasons, and some of them may seem completely harmless. There are 7 steps to stress that each of us goes through:

  • Additional stress at work.
  • Viewing unpleasant news.
  • Disruption of planned events.
  • Bad ecology.
  • Collisions with aggressive people.
  • Unsuccessful relationships.
  • Mistakes at work or school.

These reasons gradually destroy our internal defenses. As a result, you begin to lash out at loved ones, thereby only exacerbating internal pressure.

Get your life in order

For many people, stress occurs precisely because of the clutter around them. Someone cannot find documents when they are really needed, or loses an important paper that was just lying in front of their eyes. All this is due to chaos. Therefore, to avoid unnecessary stressful situations, organize the space in which you work or start by making your bed in the morning. By the way, according to one theory, chaos around us also provokes chaos in our heads, which in turn does not allow us to relax and think positively.


Most people are used to taking a break for a cup of coffee or a cup of tea. However, in order to get rid of stress, it is recommended to drink cocoa. This drink is a source of magnesium, which allows you to effectively cope with stress, improves performance, and gives a boost of energy.

If you don’t have time to brew a healthy drink, you can eat a few slices of natural dark chocolate. This dessert improves your mood and allows you to better concentrate on work.

Sources of magnesium include flax seeds, pumpkin seeds and sunflower seeds.

In addition to cocoa, orange juice helps cope with stress. It saturates the body with vitamin C, which reduces anxiety levels. The juice contains substances that reduce the concentration of stress hormones. Drinking orange juice regularly can help you cope with anxiety.

Don't multitask

Probably, many people have had such situations when you are doing one thing, from time to time switching to another, at the same time you are talking on the phone, and even glance at the TV out of the corner of your eye. It turns out that this is a very bad habit, which over time can cause chronic stress. To avoid unnecessary hassle and tension, experts advise performing all important tasks one at a time. Make priority to-do lists. Be the first to complete those tasks that are in the “urgent and urgent” category.

This not only leads to better quality work, but it will also save you time.

Signs of the effects of stressful situations

The influence of stress manifests itself in many ways. It is important to identify them in time to prevent the condition from worsening.

  1. Sudden local pain in the abdomen or head.
  2. Influxes of weakness, apathy and depression.
  3. Increased emotional arousal, inability to calm down quickly.
  4. Frequent smoking and drinking alcohol.
  5. Memory impairment and slow reactions.
  6. The need to go to the toilet frequently.

These points indicate that stress is already having too much of a negative impact on you. If you have such signs, you should think about how to get rid of the tension that has arisen. Moreover, this must be done quickly, avoiding complications at the psychological level.

Go for a massage

A good massage relieves stress. Moreover, this does not necessarily mean a whole body massage; you can get by with light rubbing of the head and neck. Have you ever noticed that many people run their hands over their heads when they are nervous? They do everything right, albeit unconsciously. There are many nerve endings on the head and neck, stroking which helps to quickly calm down. So the next time you start to lose your temper, just rub lightly in a circular motion onto your skin from your forehead to the back of your head.


Music improves your mood - this is a proven fact. To get rid of stress, you can listen to familiar tracks that you would like to move to. This will allow you to throw out negative energy. To avoid discomfort, it is best to dance alone.

It's good if the dance is energetic. You need to make intense swings with your arms and legs, including your lower back, sacral spine, neck and shoulders in the movement. By relaxing your muscles, you can cope with discomfort.

Yulia Davydova, specialist in education and training of Zumba instructors in the Russian Federation, comments:

“A variety of factors and situations lead to stress. Therefore, every person should know how he can cope with this condition. You can do this quickly during the day with burpees. This is an excellent method of dealing with stress, but it is not suitable for everyone.

Alternatively, you can visit a massage therapist. However, this option cannot always be implemented quickly.

Therefore, you need to take on board a few tips to help you overcome a stressful situation “here and now”:

  1. Physical method. It does not mean that you need to beat up an objectionable person. It is enough to simply leave the room in which the unpleasant conversation took place. It's good if you have the opportunity to take a walk. If you can’t do this, then you just need to move away from the person arguing with you and turn your attention to some detail in his appearance, for example, tousled hair. This will allow you to mentally smile, cheer up and cope with negativity.
  2. In your thoughts you need to try to analyze the situation that has arisen. You should evaluate what is happening, understand the motive of your action. Understanding the cause of anger and negativity will help you cope with stress.
  3. You need to remember all the unpleasant moments in which you would like to behave differently. It is necessary to mentally analyze them and draw up a plan for further action. They should be optimal for you.
  4. You need to try to find an opportunity to dance, or just move actively. It has been proven that physical activity causes the body to produce happiness hormones - endorphins. It is not known how much happier a person becomes when he washes floors or digs beds, but dancing definitely improves his mood. Rhythmic body movements help to tune into a positive mood.

You need to dance as often as possible and for as long as possible. The optimal time is 50 minutes a day. You can sign up for dance lessons and, together with other students, move to rhythmic music, mentally transporting yourself to hot Latin countries. Negativity will be driven out of your head to the incendiary rhythms. A grateful brain will definitely respond to this by increasing stress resistance.”

Take up drawing

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In recent years, not only children, but also adults have become interested in painting. True, there are special ones for adults - anti-stress ones. Psychologists say that color therapy is one of the most effective methods to achieve inner harmony and calm down. Isn't it time for you to get a set of good pencils and a sketchbook? After all, drawing is a safer method of relieving stress than sedative pills.

Attention, alarm!

Many people are accustomed to thinking that only negative emotions cause us to experience stress. However, it is not. Stress is the body's reaction to any external or internal changes. The cause of stress can be a simple lack of sleep, hunger, changes in atmospheric pressure, excessive physical activity, illness, and even too much joy. When encountering any of these factors, the body needs to react properly, adapt the work of all internal organs and systems to the situation, and force them to act differently than usual.

Article on the topic Home relaxation. How to create a relaxing atmosphere Under stress, the functioning of the cardiovascular system changes, blood pressure rises, the pulse accelerates, blood vessels narrow, and intestinal tone changes. Sometimes all these changes pass without a trace, but sometimes stress can cause a serious illness: bronchial asthma, cardiovascular diseases, diabetes, stomach and intestinal ulcers, and even malignant tumors. Since stress affects every cell of our body, it is not always possible to guess which organ will be more vulnerable. However, it is entirely within our power to prevent the negative consequences of stress.

Relax! How to relieve nervous tension

More details

Play sports

Physical education is like stress in miniature. First, the body mobilizes, then adapts, and finally rests. That is, it goes through all the same stages as during stress. Therefore, people who lead an active lifestyle and play sports are more adapted to meeting an unusual situation.

Article on the topic

Sports motivation: how to force yourself to do fitness

In addition, during training a person begins to breathe deeply and correctly. And breathing exercises are one of the best sedatives. When you inhale deeply and exhale slowly, carbon dioxide is formed, which has an anti-anxiety effect.

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