Stress is a physiological reaction of the organism to “extreme” stimuli. It’s a healthy reaction of the organism to extreme conditions that disturb equilibrium, the purpose of which is the earliest possible coping with the situation through the maximum expenditure of resources: neurotransmitters, energy reserves for rapid response, resolution of the situation, followed by a period of replenishment of strength. In cases of frequent or chronic stress, a person faces a deficit of resources at the neurochemical level.
Prolonged, chronic stress can cause depression as well as the development of various acute and chronic diseases of various organ systems. For example, cardiovascular, gastrointestinal organs.
Emotional Burnout
Common causes of burnout include:
- Lack of replenishment of internal resources (leisure, rest).
- Life in tense rhythms and stress.
- Accumulated fatigue and a lack of sleep:
- Working to exhaustion.
- Conflicts with loved ones.
- Decline in productivity.
- Self-dissatisfaction.
- Perfectionism.
Burnout Symptoms
You can determine burnout based on the following symptoms:
- Indifference to work.
- Exhaustion and fatigue.
- Loss of interest in life.
- Decreased concentration.
- Overeating or decreased appetite.
- Insomnia, anxiety, apathy, and indifference.
- Neurotic and psychosomatic disorders.
- Disappointment in oneself, loss of goals and guidelines in life.
- Formal fulfillment of job duties and neglect of work.
Often, emotional burnout is accompanied by anxiety, self-eating, neurosis, and insomnia, thoughts: “I am not coping,” “I am not trying hard enough.” But the suffering person continues to load himself with a large number of tasks, increasing the demands on himself. By the mechanism of a vicious circle, a person throws away his hobbies, forgets about playing his favorite games at this link bizzocasino.com, walks with friends, and his favorite books, which doesn’t allow him to replenish his resources and leads to more stress, anxiety, and mental disorders.
Depression
We can talk about a depressive disorder if the low mood persists for two or more weeks. Manifestations of depression often include:
- A persistent lowering of mood.
- Decreased energy, motor sluggishness.
- Impaired thinking.
Today, the term “depression” has become more commonly used: the increasing stresses and strains have led to an increase in the number of people suffering from depression.
Tips From a Therapist
After a busy day, give yourself time to rest. This can be passive (reading books, sleeping, doing crafts, etc.) or active (playing sports, dancing, traveling, walking with friends, or alone).
Put an “idle day” on your calendar: allow yourself to do absolutely nothing!
It’s important to allow yourself and your family to express what “boils over.” Arrange a “noisy” day with common consent:
- Choose a scenario for it.
- Have fun and yell in between without offending anyone.
This will help you relieve tension and move on with a light heart.
Increase motivation and self-esteem. Don’t forget to praise yourself. After solving even a small task, praise yourself and say: “I tried and did my best, and I can do it again and even better!”
Modern Methods of Stress Prevention and Control
Mindfulness and meditation practices are gaining popularity as effective means of preventing stress and improving psycho-emotional well-being. Using these techniques helps reduce stress levels, improve concentration, and promote deeper emotional self-understanding.
Also, massaging your face and neck is a great way to de-stress, relax, and improve blood circulation. Not only can this process help you manage stress, but it can also improve your overall skin health. Here are some simple massage techniques for the face and neck:
- Warming up. Before beginning the massage, warm up your hands by rubbing them together. Apply oil or moisturizer to your face to reduce friction.
- Circular motions. First, massage your forehead in light, circular motions, moving toward your temples. Then move to the cheeks, chin and eye area. Avoid strong pressure.
- Areas around the eyes. Use your index fingers to massage the areas around the eyes. Gently pat the area under the eyes and make light circular motions around the edges of the eye sockets.
- Chin and neck. Massage the chin with gentle upward, sideways and downward movements. Then move to the neck, making gentle movements from the ears to the collarbones.
Here is how neck massage should be performed:
- Light warming. Start by gently warming up the neck muscles by running your fingers up and down the sides of the neck.
- Circular motions. Start the massage from the base of the neck and slowly move up the sides of the neck, making circular motions with your fingers.
- Patting. Use light patting motions on the back of the neck, starting at the hairline and moving down to the shoulders.
- Earlobes. Apply gentle pressure to the earlobes with your fingers and make circular motions.
- Stretching. Gently tilt your head forward and sideways to stretch your neck muscles.
Use gentle pressure and not to cause pain when massaging. If you have any diseases or conditions that have restrictions or prohibitions for massage, it’s best to consult a medical professional before practicing.