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اعتماد به نفس

اضطراب و استرس چیست؟ روش‌های کنترل اضطراب و استرس کدامند؟


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اضطراب و استرس چیست؟ روش‌های کنترل اضطراب و استرس کدامند؟Reviewed by طیبه زارعی on Apr 25Rating: 5.0اضطراب و استرس چیست؟ روش‌های کنترل اضطراب و استرس کدامند؟اگر می‌خواهید این احساس خود را کنترل کنید: ۱. یک دیدگاه مثبت به زندگی داشته باشید.۲. شرایط را بپذیرید. گاهی اوقات شما نمی‌توانید چیزی را تغییر دهید یا مدیریت کنید.۳. تمریناتی که به کاهش اضطراب و استرس کمک می‌کند را بیاموزید. مانند: مدیتیشن، یوگا وتنفس‌های عمیق.۴. به صورت مداوم ورزش کنید.۵. غذای سالم مصرف کنید.۶. زمان خود را مدیریت کنید.۷. برنامه روزانه تنظیم کنید و کار خود را به تعویق نیندازید.۸. زمانی به خودتان و علایق‌تان اختصاص دهید.۹. استراحت کنید و خواب کافی داشته باشید. ۱۰. از مصرف الکل، مواد مخدر و کافئین پرهیز کنید.۱۱. زمانی را با کسانی که دوست دارید بگذرانید و با آنان معاشرت کنید.۱۲. با یک روانشناس در ارتباط باشید.

اضطراب و استرس چیست؟ روش‌های کنترل اضطراب و استرس کدامند؟

 
 
 

اضطراب و استرس یک مکانیزم دفاعی طبیعی بدن در برابر خطرات و شرایط دشوار است. هنگامی که دچار این حس می‌شویم تغییرات هورمونی در بدن ما رخ می‌دهد که طبیعی است

چرا گاهی دچار احساس اضطراب و استرس می‌شویم؟ هنگامی که درگیر موضوعی می‌شویم و نمی‌توانیم مسئله‌ای را حل کنیم، دچار احساس اضطراب می‌شویم.

این مسائل می‌تواند به پول، شغل، خانواده، روابط اجتماعی، روابط عاطفی یا شرایط دیگر مرتبط باشد.

با این حال هر شرایط چالش برانگیزی و هر اتفاق ناخوشایند و حتی خوشایندی می‌تواند فرد را دچار تنش کند.

با این حال اضطراب و استرس تنها یک جنبه منفی ندارد و نکات مثبتی نیز به همراه دارد. برای مثال این حس ما را از خطر دور نگه می‌دارد.

در صورتی که میزان اضطراب بالا باشد و فرد نتواند استرس خود را کنترل کند، ممکن است دچار مشکلات روانی و جسمی شود.

حقایقی که باید درباره تنش ذهنی بدانیم

در این بخش به طور خلاصه به حقایقی درباره اضطراب و استرس می‌پردازیم که شما باید آن‌ها را بشناسید:

۱. این احساس به جسم انسان کمک می‌کند تا خود را برای خطر آماد کند یا از خطر دوری کند.

۲. اثرات مثبت یا منفی اضطراب می‌تواند بر جسم و روان فرد تاثیر بگذارد.

۳. استرس کوتاه مدت می‌تواند فوایدی به همراه داشته باشد. اما احساس بلند مدت برای سلامت جسم و روان خطرناک است.

۴. شما می‌توانید نکات و روش‌هایی را بیاموزید و تنش ذهنی و روانی خود را کنترل و درمان کنید.

اضطراب و استرس چیست؟

اضطراب و استرس یک مکانیزم دفاعی طبیعی بدن در برابر خطرات و شرایط دشوار است. هنگامی که دچار استرس می‌شویم تغییرات هورمونی در بدن ما رخ می‌دهد.

هنگامی که با یک چالش رو به رو می‌شویم بخشی از عکس‌العمل ما فیزیکی و مربوط به بدن است.

عکس‌العمل بدن که می‌تواند شامل ثابت ماندن، جنگیدن یا فرار باشد که ما را از خطر دور نگه دارد یا حفظ کند.

هنگام بروز این احساس بدن مقدار قابل توجهی کورتیزول، آدرنالین و نورادرنلین ترشح می‌کند. این هورمون‌ها میزان تپش قلب را افزایش می‌دهند.

علاوه بر این ماهیچه‌ها منقبض می‌شوند، عرق می‌کنیم، میزان فشار خون‌ تغییر می‌کند و هوشیارتر می‌شویم.

در واقع تمام این عوامل کمک می‌کند تا به یک چالش یا خطر در زندگی عکس‌العمل نشان دهیم.

عوامل محیطی نیز باعث افزایش این احساس می‌شوند که به آن‌‌ شرایط استرس‌زا می‌گوییم و ما نمی‌توانیم مانع بروزشان شویم.

برای مثال صدای‌های آزاردهنده، یک رفتار پرخاشگرایانه، یک فیلم ترسناک، صدای سریع یک اتومبیل یا حتی یک قرار اول از جمله شرایط استرس‌زا هستند.

تغییرات فیزیکی

استرس باعث تغییرات فیزیکی در بدن انسان می‌شود. برای مثال عملکرد بدن را کُند می‌کند و سیستم گوارش و سیستم ایمنی را ضعیف می‌کند.

بنابراین ممکن است در مواقع تنش دچار تنگی نفس، تنفس متعدد و کوتاه، فشار خون و انقباض عضلات شوید.

عکس‌العمل ما نسبت به یک شرایط استرس‌زا بر سلامت ما تاثیر مستقیم دارد. فردی که نمی‌تواند اضطراب خود را کنترل کند، باید منتظر عواقب آن باشد.

با این حال حتی تجربیات مثبت و شیرین نیز می‌تواند شما را دچار این احساس کند، همانند: بچه‌دار شدن، سفر، جا به جایی خانه و ترفیع در کار.

آیا دلیل این گونه اضطراب و استرس را می‌دانید؟

اکثر مردم از تغییرات در زندگی می‌ترسند. زیرا باید تلاش بیشتری کنند، مسئولیت تازه‌ای بر عهده بگیرند و قدم به شرایط ناشناس بگذارند.

اگر شما همیشه عکس‌العمل منفی به شرایط داشته باشید، بر سلامتی و میزان شادی شما در زندگی تاثیر مخربی می‌گذارد.

اگر شما نسبت به عکس‌العمل خود به شرایط آگاه باشید، می‌توانید احساس و عواطف منفی خود را کاهش دهید و اضطراب و استرس خود را مدیریت کنید.

اضطراب

انواع اضطراب و استرس چیست؟

در زندگی مدرن ممکن است با تنشهای گوناگونی مواجه شویم. با این حال هر نوع موقعیت اضطرابی تنش زا یک روش مدیریتی مخصوص به خود را دارد.

۱. اضطراب و استرس لحظه‌ای:

اضطراب و استرس لحظه‌ای به حسی کوتاه مدت می‌گویند و اکثر مردم دچار این نوع استرس در طول زندگی و در شرایط گوناگون می‌گردند.

اغلب این احساس لحظه‌ای زمانی رخ می‌دهد که شما به یک مسئله پر فشاری که به تازگی اتفاق افتاده است فکر می‌کنید یا اتفاقی در آینده تصور می‌کنید.

برای مثال ممکن است شما به یاد یک بحث و درگیری بیافتید که به تازگی رخ داده است. بنابراین ممکن است دچار اضطراب و استرس لحظه‌ای شوید.

البته این گونه احساس عواقبی مانند تنش و درگیری ذهنی طولانی مدت و مزمن ندارد و شما می‌توانید اضطراب و استرس لحظه‌ای را کنترل و مدیریت کنید.

ممکن است اگر دچار اضطراب و استرس لحظه‌ای شدید، سردرد، ناراحتی، غم، نگرانی، دل درد و مشکلات دیگر جسم و عاطفی را تجربه کنید.

۲. اضطراب و استرس مکرر:

اضطراب و استرس مکرر هنگامی رخ می‌دهد که فرد با توجه به اتفاقاتی که در روز رخ می‌دهد، چندین بار دچار آشفتگی ذهنی یا روانی می‌شود.

افرادی که تعهدات بسیاری به دیگران، زندگی و کارشان دارند یا افرادی که سازماندهی یا نظم کمی در زندگی دارند، دچار اضطراب و استرس مکرر می‌شوند.

علاوه بر این، افرادی که بر موضوعی خیلی تمرکز می‌کنند یا همیشه نگران موضوعی هستند، بیشتر دچار این نوع اضطراب و استرس می‌شوند.

ممکن است این گونه احساس شما را دچار فشار خون بالا و بیماری‌های قلبی بکند و دیگر مشکلات جسمی کند.

۳. اضطراب و استرس مزمن:

این حالت مزمن خطرناک‌ترین نوع استرس است و مدت زمان بسیاری شما را درگیر می‌کند.

برای مثال یک ازدواج ناموفق یا مشکلات خانوادگی ممکن است منجر به بروز این احساس مزمن شود.

در واقع اضطراب و استرس مزمن زمانی بروز می‌دهد که فرد نمی‌تواند از شرایط دور شود یا راه حلی به منظور رفع مشکلات بیابد.

اگر استرس مزمن درمان یا کنترل نشود می‌تواند جزئی از ویژگی‌های فردی شود. بنابراین فرد در طول زندگی با عواقب ناخوشایندی مواجه می‌شود.

متاسفانه اضطراب و استرس مزمن می‌تواند منجر به خودکشی، خشونت، سکته قلبی با سکته مغزی شود.

بنابراین ما توصیه می‌کنیم حتما این احساس مزمن را از همان ابتدا کنترل کنید و از دیگران (مشاور) کمک بخواهید.

علائم اضطراب و استرس چیست؟

اضطراب و استرس به دو صورت فیزیکی و عاطفی بر انسان تاثیر می‌گذارد.

علائم فیزیکی اضطراب و استرس شامل:

  • عرق کردن
  • درد کمر یا سینه
  • گرفتگی یا اسپاسم عضلات
  • سردرد
  • افزایش فشار خون
  • کاهش فشار خون
  • ضعف سیستم ایمنی
  • درد ماهیچه‌ای
  • گز گز یا سوزن شدن پوست
  • مشکلات خواب یا بد خوابی
  • دل درد یا معده درد

 

این مطلب با ارزش را هم بخوانید
چرا حساس و کم طاقت هستید ؟ چرا به سرعت خشمگین میشوید ؟

علائم عاطفی و احساسی اضطراب و استرس:

  • خشم
  • اضطراب
  • عدم تمرکز
  • ضعف یا خستگی
  • احساس ناامنی
  • جوین بی علت و ناخودآگاه ناخن
  • غم

رفتارهایی که به اضطراب و استرس مربوط هستند:

  • پر خوری یا کم خوری
  • خشم (از کوره در رفتن)
  • اعتیاد به الکل یا مواد مخدر
  • اعتیاد به تنباکو (سیگار یا قلیان)
  • مشکل در روابط اجتماعی
  • گریه بی اختیار یا به صورت مداوم
  • مشکلات در روابط عاطفی
درمان اضطراب

درمان اضطراب و استرس چگونه است؟

این احساس ممکن است به دلیل بروز برخی اتفاقات یا شرایط و حتی مصرف برخی از داروها باشد.

بنابراین تنها کسی که می‌تواند در کنترل اضطراب و استرس به شما کمک کند، خودتان هستید. بنابراین همه چیز به تصمیم و خواسته شما بستگی دارد.

شما می‌توانید از یک روانشناس کمک بخواهید. او می‌تواند اضطراب و استرس شما را ریشه یابی کند. علاوه بر این به درمان اضطراب و استرس کمک بسزایی می‌کند.

معمولا پزشکان برای درمان این احساس از دارو استفاده نمی‌کنند. با این حال ممکن است شرایط خاصی بوجود آید که دکتر مجبور به تجویز دارو شود.

چگونه اضطراب و استرس را کنترل کنیم؟

شما می‌توانید سبک زندگی خود را تغییر دهید و با این روش میزان استرس خود را کنترل کنید. کنترل استرس بسیار ساده است.

با این حال شما باید روش‌های گوناگونی را امتحان کنید و به کنترل این احساس خود ادامه دهید و به این روش‌های پایبند باشید.

۱. هر روز ورزش کنید:

تحقیقات نشان می‌دهد ورزش نه تنها برای سلامت جسم مفید است، بلکه یکی از روش‌های بسیار مفید به منظور کاهش اضطراب و استرس است

سعی کنید روزانه و به صورت مداوم، نیم ساعت در روز ورزش سبک کنید تا به سلامت جسم و روان‌تان کمک کنید.

همچنین شما می‌توانید مسیری خوش آب و هوا (اگر در کلان شهر زندگی می‌کنید در پارک) پیاده روی کنید و چندین بار عمیق نفس بکشید.

۲. مصرف الکل، مواد مخدر و کافئین را کاهش دهید:

البته ما توصیه می‌کنیم الکل و مواد مخدر را با کمک کمپ ترک الکل یا اعتیاد به مواد مخدر ترک کنید تا به سلامت جسم و روان‌تان کمک کنید.

با این حال هنگامی که متوجه شوید که چقدر الکل و مواد مخدر بر سلامت جسم و روان شما تاثیر مخربی دارد، تصمیم به ترک می‌گیرید. (این بهترین تصمیم زندگی‌تان خواهد بود)

علاوه بر این، نوشیدنی‌های انرژی‌زا، چای پر رنگ و قهوه به مقداری متغییری کافئین دارند که ممکن است سلامت شما را به خطر بیاندازند.

این ترکیبات مضر به کاهش اضطراب و استرس شما کمک نمی‌کنند، بلکه ممکن است استرس شما را تشدید کنند. بنابراین میزان مصرف خود را کم یا قطع کنید.

در صورتی که می‌خواهید اضطراب و استرس خود را کاهش دهید توصیه می‌کنیم از دم نوش گل گاو زبان یا آب استفاده کنید.

۳. تغذیه سالم مصرف کنید:

آیا می‌دانستید موادی که در تهیه سوسیس و کالباس یا مواد خوراکی مضر به کار می‌رود نه تنها برای سلامت جسم ضرر دارد، بلکه باعث افزایش اضطراب و استرس می‌شود؟

بنابراین سعی کنید تا جایی که ممکن است غذای اصلی شما غذای خانگی باشد و بیشتر از یک بار در ماه فست فود مصرف نکنید.

در واقع تغذیه سالم و یک رژیم غذایی متعادل (مصرف سبزیجات و میوه) کمک می‌کند تا سیستم ایمنی بدن قدرتمندتر شود و اضطراب و استرس شما کاهش یابد.

یک رژیم غذایی نامناسب و یک تغذیه ناسالم، سلامتی شما را به خطر می‌اندازد و میزان اضطراب و استرس شما را تشدید می‌کند.

۴. اقدامات زندگی‌تان را اولویت بندی کنید:

اولویت شما در زندگی چیست؟ آیا می‌دانید به تعویق انداختن کارهای مهم و عدم توجه به اولیت‌های زندگی باعث اضطراب و استرس می‌شود؟

همین امروز به مدت نیم ساعت از زمان خود را صرف نوشتن لیست کارهای ضروری کنید. (همان کارهایی که برای‌تان اهمیت بسیار دارد.)

در پایان روز به کارهایی که انجام دادید تمرکز کنید و خودتان را تشویق کنید. حتی می‌توانید یک جایزه به خودتان بدهید.

سعی کنید به کارهایی که انجام ندادید فکر نکنید یا برای آن کار یک برنامه جزئی و دقیق تنظیم کنید.

۵. به خودتان رسیدگی کنید:

در زندگی چه کسی از خودتان مهم‌تر است؟ در واقع اگر خودتان را دوست نداشته باشید نمی‌توانید دیگران و زندگی را دوست بدارید.

در روز یک زمانی را تنها مخصوص خودتان تنظیم کنید. در این زمان سعی کنی:

۱. خاطرات، افکار و هر چیزی که دوست دارید را بنویسید.

۲. اهداف مورد علاقه‌تان را یادداشت کنید.

۳. برای اهداف‌تان برنامه ریزی کنید.

۴. هر روز مدیتیشن کنید.

۵. به پیاده روی و گردش بروید.

۶. به موسیقی مورد علاقه‌تان گوش کنید.

۷. به کارهای هنری بپردازید.

۸.  به کارهای مورد علاقه‌تان رسیدگی کنید.

۶. نفس عمیق بکشید:

هر زمانی که درون‌تان احساس استرس و تنش کردید تا ۵ شماره یک نفس عمیق بکشید، چند ثانیه نگه دارید و به مدت ۵ ثانیه هوا را از ریه‌های‌تان خارج کنید.

در ذهن‌تان هوای تازه را همچون یک انرژی مثبتی تصور کنید که تمام اضطراب و استرس و انرژی منفی را جسم و روان‌تان را پاک می‌کند.

شما می‌توانید از تکنیک تنفس عمیق در مدیتیشن، ماساژ و یوگا استفاده کنید. چرا که کمک بسزایی به کاهش اضطراب و استرس در وجودتان می‌کند.


۷. با دیگران صحبت کنید:

یکی از روش‌های کاهش اضطراب و استرس، صحبت کردن است. شما می‌توانید با خانواده، دوستان و همکاران قابل اعتمادتان صحبت کنید.

صحبت کردن تاثیر مثبتی در کاهش اضطراب و استرس و رهایی افکار در ذهن دارد. چرا که ممکن است متوجه شوید شما تنها نیستید.

صحبت کردن به شما کمک می‌کند تا راه حل مناسبی به منظور کاهش اضطراب و استرستان بیابید و با دیگران ارتباط سازنده برقرار کنید.

خلاصه:

در زندگی امروزی و پر از تکنولوژی اضطراب و استرس تاثیر مخربی بر عملکرد یا حتی زندگی روزانه ما دارد.

این احساس نه تنها بر روان، بلکه بر جسم ما تاثیر منفی دارد. بنابراین اثر اضطراب و استرس را در زندگی‌تان دست کم نگیرید.

به یاد داشته باشید: علت بسیاری از بیماری‌های جسمی انسان اضطراب و استرس است! بنابراین اگر می‌خواهید این احساس خود را کنترل کنید:

۱. یک دیدگاه مثبت به زندگی داشته باشید.

۲. شرایط را بپذیرید. گاهی اوقات شما نمی‌توانید چیزی را تغییر دهید یا مدیریت کنید.

۳. تمریناتی که به کاهش اضطراب و استرس کمک می‌کند را بیاموزید. مانند: مدیتیشن، یوگا و تنفس‌های عمیق.

۴. به صورت مداوم ورزش کنید.

۵. غذای سالم مصرف کنید.

۶. زمان خود را مدیریت کنید.

۷. برنامه روزانه تنظیم کنید و کار خود را به تعویق نیندازید.

۸. زمانی به خودتان و علایق‌تان اختصاص دهید.

۹. استراحت کنید و خواب کافی داشته باشید.

۱۰. از مصرف الکل، مواد مخدر و کافئین پرهیز کنید.

۱۱. زمانی را با کسانی که دوست دارید بگذرانید و با آنان معاشرت کنید.

۱۲. با یک روانشناس در ارتباط باشید.

منبع:academybazar
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