• Miftakhov Ilnur Rinatovich, master, student
• Bashkir State Agrarian University

• STRESS
• STRESSORS
• KEY FEATURES OF STRESS
• POSITIVE AND NEGATIVE EFFECTS OF STRESS

The article is devoted to one of the types of affects - stress. Its characteristic features, as well as possible ways to deal with stress, are considered.

• Stress and its features. Ways of mental self-regulation
• Stress and its features. Methods and techniques of mental self-regulation

In modern life, people, especially those who take an active life position, strive for success, and to achieve their goals, they have to work hard and hard. And where there is tension, there is stress. This word is translated from English as “pressure”, “tension”.

Thus, stress is an indispensable companion of a working person and, over time, gains momentum in its intensity. More and more often in communication with each other, in the media, we hear the word "stress" and experience its consequences.

Many of us are familiar with the states described by the words: “It’s as if all the juices were squeezed out of me”, “Inside me there is a feeling of emptiness and the white light is not nice”; periods of decadent mood, irritation with everyone and everything, insomnia, headaches, absent-mindedness, resentment, avoidance of contact with other people, spiritual emptiness. These are just a few of the negative effects of stress. For many people, stress seems so habitual and inevitable that they simply put up with it and endure its consequences.

But after all, stress is something that you can manage, use for your own benefit, achieving your personal goals. In order to manage your stress, you need to have several components. Here they are:

• desire to be healthy;
• willingness to make their own efforts for this;
• understanding the development of stress and its consequences;
• the ability to assess one's condition (identify signs of excessive stress and anticipate their appearance);
• know the methods by which you can prevent the negative effects of stress or cope with them when they already exist;
• and, finally, apply all this in your life.

In this article, I want to cover the topic of stress, the causes of its development and methods by which you can prevent the consequences and cope with it.

The information that I offer is of practical value for working people who value their health, it can be used in order to free themselves at least partially from the burden of problems that appear as a result of stress. For most people, the word stress is associated with something unpleasant. Here are some definitions that are most often heard: “stress is a disease”, “stress fatigue”, “stress is when everything is annoying”, “stress is insomnia and headache”, “stress is overwork”, “stress is an unpleasant event ”, “Stress - when they shout at me”, “Stress - when misfortune happens to one of my close people." From these definitions, it turns out that stress is some kind of unpleasant external event and its negative consequences for a person. In fact, all this is not stress and has other names.

So what is stress?

This concept was first introduced by a Canadian researcher - physiologist G. Selye in 1936. as a result of the study of “protective reactions that occur in the body of animals and humans in response to the action of external and internal stimuli that are significant in strength and duration; these reactions contribute to the restoration of disturbed balance and are aimed at maintaining the constancy of the internal environment of the body. Thus, according to Selye's definition, stress is a protective reaction in the human body in response to significant external and internal stimuli that contribute to the restoration of disturbed internal balance.

And the irritants themselves, i.e. causes of stress are called stressors. Stressors are both external and internal. External stressors, for example, include sudden changes in temperature, physical trauma, mental trauma (loss of a job, divorce, death of a loved one, etc.), and a large muscle load. Internal stressors are a person's perception of an external situation (irritant) as stressful, for example, two people do not have time to complete the work within the predetermined time frame. One of them may perceive this situation as stressful, while the other will be indifferent to it. One type of stressful situation that is often encountered in the modern world is the situation at work. Most people are concerned about their financial situation. This is normal, it is a natural incentive to improve your financial conditions. However, have you noticed that, in fact, most people are concerned not so much with the issue of finances regarding their work, but with the issue of the stability of their own position at work. The survey showed that the majority of men and women do not understand and cannot determine how stable their position in their position is. This causes constant anxiety, which develops into nervousness, and then people, out of fear, begin to do things that can indirectly contribute to dismissal.

What should be done. The only way to avoid anxiety is to be clear about your situation. From time to time, you need to ask direct questions to your superiors about how you fit into the current course of the company, what you can do to bring more value to the company and become a more valuable employee for it. Most likely, the answers will be built in such a way as to get rid of you, however, this is not important. It is important that you will always be aware of events, aware of the attitude towards you from the authorities. To overcome the cause of stress, more is not required. And at the same time, you will understand whether you should develop together with the company, or you are just wasting time here.

Thus, in order to develop a protective reaction of the body (stress), it is necessary to have a situation (irritant) that will be perceived by a person at the physical and or mental level as stressful.

How does stress manifest itself on a physiological and mental level? It's different in different situations. This may be an increase in vascular tone, the release of certain hormones into the blood, an increase in blood pressure, a rapid heartbeat, an experience of excitement, joy, fear, anger, etc. Have you ever been on top of a mountain? Think back to your first climb. What were you experiencing then? What were the bodily sensations like? Or, for example, your first kiss, preparations for the wedding, the birth of a child, an appointment to a new position. All that you experienced in these moments was stress. It turns out that stress can even be pleasant and beneficial for a person. Below I give some examples of this.

Stress is important for training endurance and body resistance to external stress and survival when exposed to external adverse factors. For example, you want to participate in sports and run cross country. But before you do this, you must train yourself to run systematically, gradually increasing the load. As a result of the body's reaction to these loads, i.e. stress, there is an increase in muscle mass, a restructuring of breathing, cardiovascular activity, you become more resilient.

Another example, you are crossing the road, suddenly notice a car that is rushing towards you at high speed, your body instantly orients itself and makes a quick movement in a safe direction. The accident has passed you. It was also stressful. Thanks to the reaction of your body, i.e. stress You avoided a collision with a car.

Without overcoming difficulties, a person's life becomes uninteresting and boring. Imagine that you already have everything, you do not need anything, there is nothing to strive for and nothing to achieve. Or you don't have to put in any effort to get what you want. You just need to think about it, and it has already appeared. You won't even need to get out of bed... ever. Do you want such a life? You can only want it until it becomes a reality. Once a person gets into such conditions, he can enjoy his relaxation for a while. And then there is a feeling of discomfort, a feeling of dissatisfaction, and a person looks for new activities for himself, sets new goals. Life again acquires taste and is filled with meaning. Achieving the set goals, a person satisfies his needs. Satisfying needs, experiencing pleasure, expressed in positive, pleasant emotions, thoughts, body sensations.

But when the movement is unceasing, there are no stops and rest, when the goals that a person realizes contradict his internal needs, problems appear, called the negative consequences of stress.

A person suffers both from a lack of goals and movement, and from non-stop movement and constant tension. In other words, most people cannot stand both the absence of stress and its excess. In this regard, it is very important for a person to explore himself and know the level of stress that is most acceptable for him personally and has a positive result. Those who fail to do so will suffer the negative effects of stress resulting from a lack of worthy goals or from constant overwork.

Bibliography

1. Aliyev Kh.M., The key method in the fight against stress [Text]: textbook / Kh.M. Aliev, - Rostov-on / D .: Phoenix, 2013 - 320 p.
2. Davletgaryaeva R.G. On the meaning of life // Bulletin of the Chelyabinsk State University. 2012. No. 35 (289). pp. 6-9.
3. Igebaeva F.A., Gumerova L.U. Overcoming stress as a condition for the stability of society. In the collection: Socio-economic aspects of the development of the modern state. materials of the IV International scientific-practical conference. 2014. S. 94-95.
4. Igebaeva F.A. Syndrome of professional personality deformation.
5. In the collection: society in an era of change: the formation of new socio-economic relations materials of the VII International scientific and practical conference. 2015. S. 14-15.5
6. Igebaeva F.A. Workaholism and burnout syndrome // Theoretical and applied problems of science and education in the 21st century. Sat. scientific papers on the materials of the International Scientific and Practical Conference. Part 8. - Tambov: Publishing House of TROO "Business-Science-Society", 2012. P. 64 - 65.
7. Nazarov T.Z. Social self-identification of small business representatives // Dissertation for the degree of candidate of sociological sciences / Ufa, 2005.
8. Mukhametgalieva Ch.I. The theory of self-actualization of the student's personality and student life // Student and agrarian science. Materials of the VIII student scientific conference. 2014, pp. 137-139.
9. Igebaeva F.A. The art of managing people is the most difficult and highest of all the arts in the collection: Science, technology and life - 2014 proceedings of the international scientific conference. editors v.a. iljuhina, v.i. zhukovskij, n.p. ketova, a.m. gazaliev, g.s.mal". 2015. P. 1073-1079.
10. Igebaeva F.A. The influence of the socio-psychological factor on the creation of a favorable climate in the team. In the collection: Modern scientific knowledge: theory, methodology, practice Collection of scientific papers based on the materials of the International Scientific and Practical Conference in 3 parts. NOVALENSO LLC. 2016. S. 54-55.
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It is impossible to hide from stress: it occurs even with a banal change in air temperature. It is important how our body copes and how stable it is.

A person throughout life cannot completely avoid stress.

Stress in the modern world has been modified: the need to escape from a predator has been replaced by the need for self-realization; the search for food has been replaced in modern times by a complex diet and exercise regimen; and the relationship has become something more than just an ordinary continuation of the species. Here you can add conflicts at work, in the family, difficulties in social adaptation, health problems, lack of money.

What is stress

This concept appeared in 1930 thanks to the Canadian physiologist Hans Selye. Despite a short period of time, the term is firmly entrenched in our vocabulary.

Stress is a state that occurs in response to environmental conditions and their changes; it is characterized not only mentally, but also physically. And contrary to popular belief, stress is not always a negative phenomenon, positive events load our psyche no less.

Types of stress

• spicy;
• chronic;
• informational;
• physical and mental.

Acute - an instant response to a problem in life: the loss of a loved one, a serious quarrel, illness, any unforeseen event that unbalances.

Chronic occurs with constant nervous tension or frequent shocks. It can lead to depression, diseases of the nervous, cardiovascular, digestive systems, and general exhaustion. Chronic stress is a response to the low ability of our body to adapt to modern realities.

Informational - a modern type of stress, relevant for the 21st century. There is too much data around, and our body simply does not have time to respond to all the incoming information. This can be seen especially among the inhabitants of the metropolis. The human brain is designed to respond to the outlines of objects in the wild, to analyze them, to perceive danger; in cities, the landscape is completely identical, which is why an information "vacuum" arises. Urban developers are now trying to remedy this problem by creating a variety of home designs, parks and green spaces.

Physical-Mental-Intense physical and mental stress has a great impact on our body and mind.

Depending on how stress affects a person, stress is divided into positive (eustress) and negative (distress).

Eustress activates the human body to fight and overcome obstacles, gives a feeling of victory when the trouble is left behind.

If the problem has remained in life for a long time, and given many environmental factors, this is possible, then eustress turns into distress. The body quickly consumes its resources, there is a feeling of constant depression, depression, aggression, irritability begin.

It is worth remembering that depression is a serious disease, and not just a "bad mood" and it should be treated by combining psychological and medical methods. Serious treatment may be required if depression has strong physiological effects on the body.

Depression is a serious disorder

Stress management

Stress in modern society is a dangerous phenomenon that can lead to diseases (depression, physical and mental disorders), but it is unrealistic to completely get rid of it, even if you change the usual accelerated rhythm of life to a slower one (move from the city to the countryside).

There are several ways that can reduce the effect of stress on the body:

• Sports loads. During exercise, endorphins and adrenaline are released, which have a positive effect on the body. In addition to a powerful dose of the “hormone of happiness”, a person also gets a beautiful figure and good health, which is wonderful in itself.
• Pets. In psychology, there is a method of "animal therapy", which is used for people with difficulties in social adaptation. The presence of a dog or cat prolongs the life of a person, as their owners lead a more active lifestyle. Pets help to relax after a busy day and find harmony.
• Meditation. In life, you need to have time not only to do everything at once, but also to relax, slow down and stop, watching the world around you. Yoga today is gaining relevance among people, because. This is a physical activity that produces the appropriate hormones that have a positive effect on the body.
• Trips. Nothing hits depression like a change of scenery, the need to adapt to new conditions, getting rid of routine, new experiences. It is not necessary to go on a trip around the world, it is enough to go to a neighboring city, to the sea in summer, to explore an unknown area of ​​​​your own city. There are many budget day trips. A pleasant new experience will temporarily switch attention, provide an opportunity to escape from a busy life.
• Medications. Stress can cause insomnia, heart disease, and digestive disorders. Many cope with the consequences by swallowing countless pills of sedatives and digestive aids. According to the doctor's prescription, you should take medicines that help restore the body: sedatives, antidepressants, vitamin complexes, such medicines help get rid of the source of the disease, restore the internal system, increase immunity and improve one's own adaptation.

Pets are great stress relievers.

The impact of stress on the body is inevitable, everyone is faced with it, regardless of the area of ​​​​residence, social status, gender, age. There is no single right solution that will get rid of all problems immediately.

You need to fight stress by increasing your own resistance, combining different methods, choosing the one that will have the most beneficial effect.

The article is devoted to the problem of stress. Stress is an integral part of everyone's life, it cannot be avoided. But stressful influences should not exceed the adaptive capabilities of a person.

• Stress and its features. Ways of mental self-regulation
• Stress and its features. Methods and techniques of mental self-regulation

Stress, as you know, in the modern world affects each of us without exception. Since a person in worldly turmoil is not able to withstand the tension, which is expressed in special situations of life, caused by a variety of reasons in nature. What exactly is stress in scientific terms?

Stress is a common and common occurrence. We all experience it at times—perhaps as an empty feeling in the back of our stomach when we stand up to introduce ourselves in class, or as increased irritability or insomnia during an exam session. Minor stresses are inevitable and harmless. Excessive stress is what creates problems for individuals and organizations.

Any event, fact or message can cause stress, i.e. become a stressor. Stressors can be a variety of factors: microbes and viruses, various poisons, high or low ambient temperatures, trauma, etc. But it turns out that any emotiogenic factors can be the same stressors, i.e. factors affecting the emotional sphere of a person. This is all that can excite us, misfortune, a rude word, an undeserved insult, a sudden obstacle to our actions or aspirations.

Stressful situations arise both at home and at work. From a management perspective, the most interesting are the organizational factors that cause stress in the workplace. Knowing these factors and paying special attention to them will help prevent many stressful situations and increase the efficiency of managerial work, as well as achieve the goals of the organization with minimal psychological and physiological losses of personnel. After all, stress is the cause of many diseases, which means it causes significant harm to human health, while health is one of the conditions for success in any activity.

How to identify stress?

Signs of stress

• Inability to focus on something.
• Too frequent mistakes at work.
• Memory worsens.
• Too often there is a feeling of fatigue.
• Very fast speech.
• Thoughts often fly away.
• Quite often there are pains (head, back, stomach area).
• Increased excitability.
• Work does not bring the former joy.
• Loss of sense of humor.
• The number of cigarettes smoked is increasing sharply.
• Addiction to alcoholic beverages.
• Appetite is lost, the taste for food is generally lost.
• Inability to finish work on time.

Causes of stress

• Much more often you have to do not what you would like, but what you need, what is your responsibility.
• You constantly do not have enough time - you do not have time to do anything.
• Something or someone pushes you, you are constantly in a hurry somewhere.
• It begins to seem to you that everyone around you is squeezed in the grip of some kind of internal tension.
• You constantly want to sleep - you can not get enough sleep.
• You see too many dreams, especially when you are very tired during the day.
• You smoke a lot.
• Drinking more alcohol than usual.
• At home, in the family, at work, you have constant conflicts.
• You constantly feel dissatisfied with life.
• You get into debt without even knowing how to pay it off.
• You have an inferiority complex.
• You have no one to talk to about your problems, and there is no particular desire.
• You do not feel respect for yourself - either at home or at work.

Stress is an integral part of human existence, you just need to learn to distinguish between an acceptable degree of stress and too much stress. Research shows that physiological signs of stress include ulcers, migraines, hypertension, back pain, arthritis, asthma, and heart pain. Psychological manifestations include irritability, loss of appetite, depression, and decreased interest in interpersonal and sexual relationships, among others.

So, there are countless causes of stress, and there is only one way to get out of stress: not to think and worry about what happened, but to think about what needs to be done in order to resolve the situation, about what to do next. This is a very correct position, here you do not lose your vitality, endlessly “chewing” an unpleasant event. What happened has already happened, and we cannot change it, we can only look ahead, get a new outlook on life and always learn how to get out of difficult situations as a winner.

10 secrets to dealing with stress

Secret 1. The belief that the situation is under control

No one is immune from sudden (pleasant or not) events that entail changes in the usual way of life. But, by and large, only we are responsible for our own schedule. Other people and external circumstances in most cases do not decide anything. A sense of control over what is happening is what is needed for peace of mind.

Do you feel like someone else is in control of your life? Then you are guaranteed stress. Of course, if you have authoritarian parents, a stubborn friend of the heart, or an unbalanced boss, it's hard to consider yourself the blacksmith of your own happiness. Try to avoid being the victim. Learn to find time for yourself every day. You can't change other people, but planning your own day is real.

Secret 2. Optimism...

Everyone knows the joke that the same glass of water can be half empty for a pessimist and half full for an optimist. The choice of a calm and happy woman is obvious: a positive outlook on things. It is given to someone by nature, and someone has to form it. The situation develops in our favor if we do everything that we consider necessary. So why do we let fear of potential failure take precedence over hope for the best? And the fear of failure breeds stress.

Secret 3 .... and at the same time realism

It is very useful to repeat to yourself that everything will be fine. But muttering this while closing your eyes and heading straight for the sewer is unwise. Alas, blind optimism is not a panacea. Sometimes it is better to accept the circumstances and patiently wait out an unfavorable situation.

This does not mean at all that those who are avoided by stress do not want and do not know how to dream. Nothing like this! They do it "professionally": they develop plans of action and can laugh at the naivety of their own delusions. It is also true that these people, having taken up the implementation of plan A, always keep in mind a backup plan B.

Secret 4. The ability to see the whole picture

If you want to get rid of stress - do not worry about the little things. The problem, from which there will be no trace in a couple of months, is simply not worth your nerves. We must learn to prioritize, including emotional ones. Always try to evaluate the upcoming day in the morning and choose the most important things to do. Whenever something gets in your way, ask yourself, “Am I making good use of my time?”

They answered “No” - postpone the solution of the problem until better times, having previously assessed its scale. For example, if a friend calls you in the middle of work, politely tell her that it's better to talk at a more convenient time. But if something very important happened to a friend - a real misfortune or, conversely, a joyful event - then the conversation can turn out to be really very significant.

Secret 5. Do not promise anything extra

We often create our own stress. One common mistake is telling people what they want to hear, not what is within your capacity. So much can be promised that it is simply impossible to fulfill all this.

You can't keep up with your volume and the stress doubles because you're letting people down. The solution is simple: learn to promise less than you can deliver. You will see, your friends will be delighted if you, albeit late, arrive at the party - after all, you said that you would not have time at all. Your boss will be pleased if you finish the report a day earlier instead of a week later.

Secret 6. Contacts with people

Hundreds of psychological studies show that as a result of communication, subject to the friendly attitude of the parties, the heart rate stabilizes and blood pressure decreases, which means that people become calmer. Therefore, maintain good relations with others. And at the same time, do not always be just a vest in which everyone is crying - look for support yourself when you feel bad.

Secret 7. Health promotion

Stress caused by any diseases can be quite strong and at the same time acts on the sly. Do not underestimate the small malfunctions in the functioning of your body, promising yourself to take care of them as soon as the “hard times” are over.

The rules for dealing with depression include support and nourishment of the nervous system. Selenium, as well as antioxidants and B vitamins, make a good addition to any vitamin complex, especially if you are having a stressful period. But they certainly won't replace the two main components of a healthy, stress-free life - sleep and proper nutrition.

Secret 8. Save your energy

Protect your energy from external intrusions. We are surrounded by energy "black holes": those who are always annoyed and dissatisfied with life find no better thing to do than try to drag you into their mournful world. You know these people well. Stay away from energy vampires, but if collisions cannot be avoided, then try to isolate yourself from their negative influence. If you even mentally erect a protection of white radiance around you, you will lose less strength. And maybe even charge the unfortunate "vampire" with your positive energy.

Secret 9. Flexibility

If you want to achieve certain results, change everything - and even your own behavior. Flexibility is a very important trait for dealing with stress. For example, if you cannot out-argue your colleague, although you are sure that you are right, try listening to his arguments for a change. Firstly, they probably have common sense, and secondly, by following the course of your opponent’s thoughts, you will understand where he made a mistake, and it will be easier for you to direct his reasoning in the right direction. And thirdly, when you listen, they try to listen to you.

Secret 10. "Look far ahead!"

Whatever happens, don't take anything personally and don't look for your own fault. Instead of self-flagellation, try to learn from the difficult situation you are in. Do not give up and ask yourself: “Why did this happen right now? What can I do to turn everything in my favor? You may not find answers to these questions in the near future. But the fact that your thoughts are positive provides you with a stress-free future.

Bibliography

1. Aliyev Kh.M., The key method in the fight against stress [Text]: textbook / Kh.M. Aliev, - Rostov-on / D .: Phoenix, 2013 - 320 p.
2. Igebaeva F.A., Gumerova L.U. Overcoming stress as a condition for the stability of society. In the collection: Socio-economic aspects of the development of the modern state. materials of the IV International scientific-practical conference. 2014. p. 94-95.
3. Igebaeva F.A. Syndrome of professional personality deformation.
4. In the collection: society in an era of change: the formation of new socio-economic relations materials of the VII International scientific and practical conference. 2015. p. 14-15.
5. Igebaeva F.A. The value of the socio-psychological factor in the development of agro-industrial complex.// Problems and prospects for sustainable development of the agro-industrial complex. Materials of the scientific-practical conference. Saratov, 2011. - P.109 - 110.
6. Borozdina G.V. Psychology and ethics of business communication: Textbook for bachelors. M.: Yurayt Publishing House, 2012. - 463 p.
7. Igebaeva F.A. The problem of mobbing and professional career // Study of the innovative potential of society and the formation of directions for its strategic development. Materials of the International Scientific and Practical Conference; VOLUME 1., in 2 volumes. Kursk, 2011, pp. 118 – 119.
8. Igebaeva F.A. Workaholism and burnout syndrome // Theoretical and applied problems of science and education in the 21st century. Sat. scientific papers on the materials of the International Scientific and Practical Conference. Part 8. - Tambov: Publishing House of TROO "Business-Science-Society", 2012. P. 64 - 65.
9. Morozov A.V. Business psychology. Textbook for higher and secondary specialized educational institutions. St. Petersburg: Soyuz Publishing House, 2002. - 576 p.
10. Igebaeva F.A. Business Communications: Workshop. - Ufa: Bashkir State Agrarian University, 2013. - 176 p.
11. Igebaeva F.A. The art of managing people is the most difficult and highest of all the arts in the collection: Science, technology and life - 2014 proceedings of the international scientific conference. editors v.a. iljuhina, v.i. zhukovskij, n.p. ketova, a.m. gazaliev, g.s.mal". 2015. pp. 1073-1079.
12. Igebaeva F.A. The influence of the socio-psychological factor on the creation of a favorable climate in the team. In the collection: Modern scientific knowledge: theory, methodology, practice Collection of scientific papers based on the materials of the International Scientific and Practical Conference in 3 parts. NOVALENSO LLC. 2016. S. 54-55.

In today's world, everyone is subject to stress and depression. And today's youth most sharply refers to many issues and problems. Students are now bombarded with a lot of information, they study a lot. Someone does not have time to master the program, and because of this they become depressed, someone is well versed in one subject, but does not understand anything in another. Also, students may have problems in the family, at work, with friends. And all this affects the health of students.

In the first year of student life, the main cause of stress can be dramatic changes. The student needs to adapt to a new place, to new orders, he is surrounded by a new environment and people unfamiliar to him. In addition, the strength of the alliance with former classmates, with the usual social circle, is lost. It is difficult for some to say goodbye to the life of a reckless schoolboy, it is difficult to realize that childhood is already over. And for them, it is also a colossal stress.

Another cause of stress in a student's life can be life in another city, isolation from home environment, distance from parents. This also includes limited finances or the inability to properly manage them.

As you know, students lead a very active lifestyle. Students spend most of their time studying at the university, then preparing homework, the rest of the time is spent communicating with friends and relatives and other personal matters. In this regard, another cause of stress in students can be called irregular meals and insufficient sleep.

Among other personal factors influencing the causes of stress in students are:

• illness or death of family members (the death of a loved one is always tragic, even the death of a pet can cause stress);
• conflicts with classmates and loved ones;
• moving;
• problems in relations with the second half;
• health problems (Most people believe that personal health is one of the main causes of stress. For some, it is obesity and a desire to lose weight. Other causes may be bad habits such as smoking, alcohol abuse or drug addiction).

A special place in the life of a student is occupied by the stress associated with studying at a higher educational institution. Educational stress is a condition characterized by excessive body tension, a decrease in emotional and intellectual potential, leading in the long term to psychosomatic diseases and stopping the student's personal growth.

Causes of study stress include:

• undelivered on time and unprotected practical, laboratory work;
• tasks not completed or performed incorrectly;
• a large number of passes in any subject;
• insufficiently complete knowledge of the discipline;
• poor performance in a particular discipline;
• lack of interest in the discipline or the work offered to the student;
• the emergence of conflict situations with the teacher;
• lack of educational material;
• dissatisfaction with the assessment received;
• disappointment in the chosen profession.

Examination stress can be attributed to the most pronounced form of educational stress - this is a particular form of mental stress, which often causes examination neurosis and is an undoubted psycho-traumatic factor.

To relieve stress, many students begin to smoke heavily, drink alcohol. The most terrible consequence is the beginning of the use of various types of drugs for supposedly "stress relief".

Other effects of stress include:

• physical breakdown;
• exposure to accidents;
• nervous breakdown;
• reduced academic performance;
• problems with the gastrointestinal tract;
• headaches from constant tension;
• constant feeling of tiredness;
• loss of orientation;
• insomnia, loss of sleep;
• irritability;
• frequent feeling of depression;
• constant feeling of being overwhelmed;
• increased or decreased appetite;
• violation of social contacts, problems in communication;
• palpitations, pain in the heart;
• fear, anxiety;
• loss of confidence, decreased self-esteem;
• apathy, depression.

Therefore, it can be concluded that there are many reasons that can lead to stress in a student's life. In turn, stress leads to various consequences that negatively affect the health of students.

Stress is a common and frequent occurrence. We all experience it at times—maybe as an empty feeling in the back of our stomach when we get up, imagining ourselves in a new place, or as increased irritability or insomnia during an exam session. Minor stresses are inevitable and harmless. It is excessive stress that creates problems for individuals. Stress is an integral part of human existence, you just need to learn to distinguish between an acceptable degree of stress and too much stress. Zero stress is impossible.

Stress can have direct and indirect effects on health. It is the cause of many diseases, which means it causes significant harm to human health, while health is one of the conditions for success in any activity. Exposure to stress can lead to painful emotions such as anxiety or depression. It can also cause physical illness, both mild and severe. But the reactions of people to stressful events are significantly different: some people have serious psychological or physiological problems in a stressful situation, while others in the same stressful situation do not experience any problems and perceive it as interesting, finding new tasks for themselves in it. This means that the very occurrence and experience of stress depends not so much on objective as on subjective factors, on the characteristics of the person himself: his assessment of the situation, comparing his strengths and abilities with what is required of him, etc.

Depression(from Latin - suppression, oppression) - a mental disorder that can bring a person out of emotional balance for a long time and significantly worsen the quality of his life (labor activity, personal relationships, etc.). Often, depression occurs as a response to psychological trauma or a negative event (death of a loved one, dismissal from work). Depression, or painfully low mood, can be both an independent disease and a manifestation of many others. Low mood can be in perfectly healthy people. Depression is one of the most common mental disorders. You need to know that depression in all its manifestations is a disease that needs to be treated, otherwise it will take a protracted course and lead to disability. Timely treatment in most cases leads to complete recovery.

The impact of depression on health

• Immunity: The human body has a well-established system of resistance to many infections and diseases. Depression lowers the body's resistance and makes it susceptible to disease.
• Skeletal system: Depression contributes to the development of osteoporosis (brittle bones).
• The cardiovascular system: depression affects the work of the heart and blood vessels. The disorder doubles the risk of diseases of this system.
• Nervous system: In terms of its effect on memory, concentration and other thought processes, depression is similar to dementia. It contributes to the development of dementia: the area of ​​the brain that controls memory is reduced in size in people suffering from chronic depression. Chronic, undiagnosed and untreated depression eventually destroys neural connections in the brain, which leads to the death of nerve cells.
• Pain perception: The depressed person experiences unspeakable emotional pain.

Depression affects the functions of the entire body. For example, a change in appetite leads to overeating and becoming overweight, or malnutrition and weight loss. Depression is fraught with malfunctions in the hormonal system and many other physiological changes. Thus, the insidiousness of depression is that it affects the body, mind and soul at the same time.

Sports are the best stress reliever. Classes in the gym improve blood circulation, oxygen supply to the brain and increase overall tone. Among the ways to get rid of stress, sports take pride of place.

• fitness and aerobics, as well as dancing, promote deep breathing, relieve oxygen starvation, in addition, communication in a group allows you to overcome despondency;
• swimming perfectly relaxes, distracts from problems, and water has an additional massaging effect;
• team games: football, volleyball, basketball. They distract from loneliness, allow you to increase self-esteem;
• jogging, skiing and skating. A combination of fresh air, physical activity and communication with nature gives a huge effect.

Of course, being depressed, it is difficult to force yourself to perform complex exercises and experience serious stress. In this case, you can replace physical education with walks in the fresh air - sunlight has a positive effect on mood and psychological state.

Ways to prevent and deal with stress

Anti-stress lifestyle

Our lifestyle is a reflection of our personality. A change in lifestyle is the most important condition for overcoming destructive stressful influences. To optimize the lifestyle will help: a healthy diet, rational rest, proper personal life.

healthy eating

Throughout the history of mankind, in all cultures without exception, a huge influence has been given to proper nutrition. Improper nutrition is a major stressor. The most common mistakes that lead to stress are: irregular eating, eating on the go, eating unhealthy foods, thinking about something negative while eating, overeating.

During stress, our body produces a large amount of hormones - adrenaline and cortisol. For the "production" of these hormones, vitamins C, B, zinc, magnesium and other minerals are needed. Under stress, these elements are urgently "confiscated" from their jobs in the body, where, in turn, their shortage is formed. As a result, the lack of vitamin C and zinc does not allow us to produce enough collagen, which affects our skin. Lack of vitamin B inhibits energy production and mental activity. Magnesium deficiency leads to headaches and hypertension. Therefore, you need to consume more vitamins.

Rational rest

Since ancient times, it has been known that the best rest is a change of activities. You need to be able to properly relax after a working day, on weekends, during vacations. And here the most important thing is to be able to switch your attention. The situation when we think about work at home, and at work about our household chores is not so impossible and makes it very difficult to focus on a certain type of activity, which only creates certain difficulties, problems, breakdowns and often leads to stress.

Healthy sleep in the fight against stress

Nothing restores strength like healthy sleep. Sleep preserves not so much the physical activity of a person as psychological balance. During sleep, our body produces hormones that are responsible for the growth and restoration of body functions.

Stress and exercise

It is well known that physical activity is one of the most affordable ways to escape stress. Since under stress, mechanisms are activated in the body that prepare it for intense physical exertion, it is physical exercises that are the most natural way to release accumulated energy. Physical exercise has a relaxing effect that occurs after exercise and lasts up to 2 hours. If physical exercises are performed regularly for 7-8 weeks, they begin to have a long-term effect, expressed in increasing the body's resistance to stress.

Medicine differently explains the positive impact of physical activity on the emotional state. Physical activity is traditionally thought to increase levels of chemicals that boost mood.

From the foregoing, everyone should extract:

1. Stress and depression can and should be dealt with.
2. You need to learn to accept events as they are.
3. You need to eat right.
4. You need to properly manage your time.
5. You need to devote more time to sports and exercise.
6. You need to walk your thoughts in the fresh air.

When a student learns to do all this, and do it right, it will be much easier for him to cope with stressful situations.

Depression and stress are a real scourge of modern society. The nervous system of people living in constant physical and emotional stress does not always successfully cope with stress, often the body simply cannot stand it, and against this background, any of the listed diseases occurs.

Depression is not just a depressed sad condition, it is a disease that requires active treatment. It arises, as a rule, under the influence of strong negative experiences, often as a result of affect. The nervous system after the strongest tension is sharply depleted, the body's reserves are devastated, disturbances occur in the hormonal sphere, which entails severe mental and even physical consequences. In some cases, the cause of depression can be a physical illness (or injury) that affects the production of the hormone of joy - serotonin.

Depression is characterized by a loss of interest in life, unwillingness to communicate with others, a decrease in the level of emotional perception, anxiety, and sleep disturbances. This can also include problems with appetite (usually a decrease in it, but sometimes a tendency to overeat), increased fatigue, constipation, decreased work efficiency, and even suicidal thoughts.

A person cannot diagnose depression on his own; for this, a visit to the appropriate specialist is necessary ( psychologist or a psychotherapist), who, by the combination of symptoms, will determine the condition and prescribe a competent treatment for depression.

A psychologist, by the nature of his activity, can give general recommendations regarding precisely the psychological aspect. Prescribe medications, in particular antidepressants and drugs that stabilize sleep, can be a specialist with an appropriate medical education - a psychotherapist or psychiatrist. Despite the seriousness of the disease, getting rid of depression is quite easy, the main thing is to take responsibility for your own health and follow all the recommendations.

Negative stress, which occurs as a response of the body to any strong external influence, has a similar nature of occurrence. As a rule, we are talking about emotional upheavals or permanent psychological stress in which a person is. Treatment of stress is possible without medication under the supervision of a qualified psychologist, because the main thing is to give the exhausted nervous system the opportunity to renew itself, and the body to have a good rest and gain strength.

Complex techniques developed by specialists allow you to get rid of stress even during busy working days, minimizing the negative impact of external factors on the nervous system and human psyche.