When we talk about stress we refer to a condition that each of us, at least once in our life, has experienced. To be stressedIn fact, it is a relatively normal phenomenon. It implies a problematic relationship between the person, with its resources, and the requests of the environment in which it is dropped. In some cases, the normal reaction of the body in front of stressful stimuli evolves into an invalidating condition. Chronic physiological and emotional activation creates a psychological overload for the person.
In the latter condition stress becomes a health risk factor. Its effects are in fact poured at the level of endocrine, immune and autonomous nervous systems. The relationship between stress and disease is circular. The excess of stresses causes unregulation in psychophysiological and behavior processes, which lead to less efficiency of both internal processes and behavior itself.
Consequences of excess stress
The emotional consequences in those who are stressed they are traceable in:
- Lowering of the energy level.
- Fall of interest and enthusiasm for their activities.
- Feelings of helplessness and hostility.
- Weakening of emotional brakes.
- Psychic tension and anxiety.
The Cognitive consequences in those who are stressed they can be:
- Less attention and concentration.
- Deterioration of short and long term memory.
- Increase in health anxiety.
- Increased defense mechanisms.
- Less self -esteem.
- Suicidal thoughts
- Deterioration of organization and planning skills.
There are also unhealthy behaviors or risky, relevant to health, that who is stressed Adopt in an attempt to reduce stress. To control the threat or emotions activated by the potentially harmful experience such as:
- Increment of absenteeism at work.
- Increase in the use of exciting substances, drugs or drugs.
- Reduction of hours of sleep.
Furthermore, stress can also be seen as a consequence of the lifestyle adopted, from which it is deduced that the relationship between lifestyle and stress is bidirectional.
Other consequences are poured on interpersonal relationships. Having to do with a friend, a partner or a dear stressed, can in turn be a source of stress!
How to help those who are stressed
Offer understanding and support
An attitude of understanding and support towards the loved one allows you to prepare the ground for the practical interventions described in the points to follow. Those who are under stress, especially if it is a chronic condition is in a situation in which its well -being is in danger. Probably The person evaluates events as exceeded their resources. In all likelihood he has already tried to implement behavioral strategies to face you, without success. Therefore reproaching the person not to do enough, not to commit himself enough, becomes counterproductive. Makes the person feel guilty, aspect that in turn Increase stress levels. Using a warm, welcoming, understanding language, on the other hand, allows you to make the person feel supported. This eliminates the first source of stress relating to the criticisms of those around him. For help a stressed personthis must be heard, happens and respected, also because each of us will have been stressed, at least once in our life.
Identify the main source of stress and the various stressors
The first step to be able to provide concrete help is to analyze the situation together with the person close to us. What is the main stressor? Are there any further stressful sources that we are not aware of?
To help us identify the activities that could be source of stress It is useful to keep written trace of all daily activities. This helps to realize how the person takes his time.
Problem solving
When problematic source of stress are identified, it may be useful to follow a structured method of solving problems. This is fundamental as the symptoms of stress are aggravated by the presence of unresolved problems. The problem solving It helps to make it clear the link between the symptoms and problems that afflict the person. If the latter are resolved, stress will also be relieved. When we are under stress we feel overwhelmed by the problems, so it is necessary to “break down” the largest in smaller and more manageable sub -rudems. For this purpose it can help the card downloadable from here.
Restore the performance of pleasant activities
Often it emerges that there are not quite pleasant activities during the day. The routine is an endless series of heavy tasks to bear and without gratifications. The positive reinforcement given by pleasant activities plays an important role inhelp those who are stressed. Go to the hairdresser, take a hot bath, take a phone call, subscribe to a course, look at the sunset, buy something nice. They are all activities that can have the same positive value, provided they are chosen by the person. Sharing these activities with the person can be a help, which also allows the improvement of the relationship.
Propose relaxation techniques
In addition to acting from a practical and situational point of view, it is possible to act directly on the body. All psychophysiological techniques have in common the objective of reducing psychophysiological hyperactivation. However, these also indirectly produce a very important cognitive effect compared to their self -efficacy.
Relaxation represents the “normal” state of the nerves and muscles when they are not at work. It is a psychophysical state characterized by reduction of muscle tension and by psychic sensations perceived introspectively such as well -being, serenity and tranquility. Relaxation techniques allow to restore a condition of somato-psychic balance. They thus predispose to an effective and efficient action by improving the person’s psychophysical state.
Learn relaxation techniques
It would therefore be useful to propose to the person close to us, the victim of stress, to approach these techniques. Maybe taking them together, or by following a professional or using the audio-visual supports available online.
These techniques have numerous benefits including:
- The improvements come quickly thanks to constant exercise and have immediate efficacy on psycho-physical distress.
- Increase awareness of tension and its effects.
- They are a useful tool for “emergency room” to manage stress and anxiety for those who do not want to embark on a longer and deeper therapeutic path.
- They are a simple and practical tool that, once learned, can be used independently, at any time of the day.
- They are not psychotherapy, but useful tools integrated with therapies.
- The action of relaxation techniques proves to be effective if the psychophysiological changes induced by relaxation will be acquired in such a way as to become an integral part of the way of operating and thinking of the individual (a real attitude).
If the person to whom you recommend them decides to perform these exercises, it is useful to keep measures in mind to facilitate their success:
- Allow the person to take advantage of a quiet environment.
- Take on a non -judgmental attitude with respect to the approach to these techniques.
- Share the techniques to understand its effects and importance compared to stress.
Among others we remember and we recommend diaphragmatic breathing, progressive muscle relaxation, autogenic training, Mindulness meditation.
Help the stressed person to change the dysfunctional lifestyle
Other attentions that you can give to those who are stressed and we want to help refer to precautions that could help him in modifying the dysfunctional lifestyle:
- Suggest and maybe share an appropriate diet, reducing (gradually) the consumption of caffeine, sugar and in general improve eating habits.
- Exercise. Moderate exercise can help relieve stress. In particular, some disciplines are particularly suitable for these conditions. Yoga acts, as for relaxation techniques, on the autonomous nervous system and promotes the lowering of the Arousal. Even sharing half an hour of walking per day in the open air was detected having important beneficial effects on our nervous system.
- Appropriate sleep. It may be useful to help the person to regularize sleep. So avoid proposing long evenings that we think could distract it or, if it is our partner, act as a model for good sleep hygiene.
Recommend a therapeutic path to the stressed person
Obviously it is necessary to distinguish from case to case and understand the reason for all this stress.
The best help you can give is to advise you to refer to a specialist in the sector. In particular to a behavioral cognitive psychotherapist psychologist. In fact, he may understand the all -round situation and provide those useful tools that will become a permanent baggage in the life of the subject. This is particularly important when:
- The situation has been present for a long time;
- There are other psychological problems that interfere;
- Help the person close to us stressed us in turn.
