During the day, we are visited by a variety of emotions - pleasant and unpleasant. Often we put ourselves into a state of stress, we begin to worry about what has long passed, about what was once said, we “wind up.” And our strength is depleted even before a stressful situation arises. Sometimes we don’t know how the day will turn out, but our thoughts are already running on the situation we are thinking about. A factor causing stress can be any phenomenon that takes you out of balance, out of your usual rut. And it won’t necessarily be negative information - a positive message can also be stressful for a person. Life itself is already stressful. Birth, a new coordinate system, a new environment for a newborn is stress. Then weaning from the pacifier. Stress again. - To relieve accumulated stress, you can do the following: swim with dolphins or sharks, jump with a parachute or parachute. Even with instructions, it takes about one hour, a psychologist friend who currently lives in Thailand advised me. But seriously, stress overtakes us everywhere and we have to learn to be alive in stressful situations. Each of us can manage our psycho-emotional state; it is enough to learn simple techniques. I offer an instant relaxation technique consisting of five steps.1. Despite the stress factor, continue to breathe evenly and deeply.2. Smile as soon as you feel that a stressful situation is beginning to affect your condition.3. Expand your chest. Raise your head, stretch your neck, point your chin forward. Imagine that you are being lifted by a string attached to the back of your head.4. Release a “wave of relaxation” to those parts of the body where there is tension.5. Assess the real state of affairs and say: “What is happening is actually happening. And now I will make the best decision.” Natural methods of self-regulation include: long sleep, delicious food, communication with nature and animals, bathhouse, massage, movement, dancing, switching to physical work. Jogging, brisk walking, swimming, laughter, humor, various movements such as stretching, relaxing muscles, watching the landscape outside the window, looking at flowers on the windowsill, mentally appealing to higher powers (God, the Universe, a great idea), swimming (real or mental) in the sunshine, complimenting someone just like that. Let us dwell on two methods of self-regulation - simple and accessible to everyone. Awareness When under stress, it is important to be aware of what is happening and not collapse or shut down. Mindfulness is focusing attention on the present moment. Instead of thinking about what if... or if only... or better yet..., focus on what is. Consciously stop your gaze at everything that surrounds you. Look around and carefully examine the room you are in. Pay attention to the smallest details, even if you know them well. Slowly, without rushing, mentally “go through” all the objects one by one in a certain sequence. Try to fully concentrate on this “inventory”. Mentally say to yourself: “Brown desk, white curtains, red flower vase,” etc. By focusing on each individual subject, you will distract yourself from internal stress, directing your attention to a rational perception of the environment. Thus, the mind calms down, and attention returns to the present moment - “here and now.” Switching to breathing A good way to relieve stress is to switch from disturbing thoughts to something else, for example, breathing. Slow and deep breathing (with the participation of the abdominal muscles) reduces the excitability of the nerve centers and promotes muscle relaxation, that is, relaxation. Take a deep breath, inhaling a large volume of air and exhale it slowly. Hold your breath for a few seconds. After just 3-5 minutes of such breathing, you will notice that your condition has become.