Stress and ways of self-regulation

Stress and self-regulation

The author of the article is Semyonova Elena Alekseevna— master of psychological sciences, practicing psychologist, teacher of psychology, art therapist.    

To book a consultation with Elena, click here ☑️

Proofreader/Editor — Victoria Kharlanchuk  

«Worry will not change tomorrow's troubles, it will only take away today's peace»

Stress— it is a response of the human body to overexertion, negative emotions, or simply to monotonous fuss.

During stress, the human body produces the hormone adrenaline, which makes us look for a way out of this situation.

Stress— it's not what happened to you, but how you perceive this or that situation. It is important to understand that the human body can not adapt to all stresses. Therefore, you should master the methods of self-regulation that will allow you to restore the emotional background after a variety of shocks.

Sometimes you can notice that some symptoms of stress  are not so much the result of any situation at the moment, but a personal feature character or as a manifestation of PTSD(post-traumatic stress disorder). The following symptoms of stress are distinguished. 

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In general, the main signs of stress can be divided into areas of their manifestation:

⦁    physical
⦁    emotional
⦁    behavioral

Stress and ways of self-regulation

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✔️ an alarm reaction during which the body's resistance first decreases (“shock phase”), and then defense mechanisms turn on ;
✔️ the stage of stability (resistance), when, due to the tension of functioning systems, the body adapts to new conditions;
✔️ the stage of exhaustion, in which the failure of defense mechanisms is revealed and the violation of the coordination of vital functions is growing.

There are times when a person does not have time to go through all three stages, but again faces a situation that is difficult to perceive and understand , in which case symptoms may worsen and distress may appear.

Think and answer the questions:

Do you tend to think that your problems are the result of tension and stress, or that you are misunderstood by your partner or someone close to you, or that you are being overly demanding at work? Did you feel sorry for yourself, because it seemed to you that no one understood you? Have you resorted to alcohol or any additional substances to comfort and calm?

✅ Practice reducing stressful situations. Track and analyze your condition. Keep a diary of emotions, write down your analysis there.

1) For example, do you believe you can change? How have you changed lately? What shortcomings have you already worked out in yourself?

2) Are there any shortcomings in you that you think you are not able to change and correct? What exactly? Why are you sure they can't be corrected?

The problem is that our character defects — it is part of ourselves. And in stressful situations, we will face our worst shortcomings and the dark sides of our character.

It must be recognized that you have been exposed to the destructive effects of some inner force that has brought nothing into your life except pain and degradation and destructive emotions; further, you should recognize that you need help to overcome this force.

Emotional stability consists in suppressing the autonomic shifts that have arisen and self-regulation aimed at maintaining expedient behavior.

Methods of support


The better we support each other, the easier we go through crises, stresses.

For this, it is critically important to learn how to provide people with the following three types of support. And learning to accept support from other people is possible in cases where you clearly know what kind of support you more often expect from another person, and what support you provide yourself. Notice what kind of support you find difficult to accept and why. 

⦁    Emotional support
a supporter encourages a heart-to-heart conversation and allows a person to speak out, live their feelings, without judgment.

⦁    Intellectual support
search for solutions to a problem, build a plan, analyze specific actions.

⦁    Support by actions
specific advice and ready-made solutions, calls to action to change the problem situation.

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Empathy, the ability to recognize the feelings of another person, plays an important role in providing emotional support. And also active listening techniques.

Stress and ways of self-regulation

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In action support, it is important to maintain a balance, on the one hand, offering to perform a specific action, and on the other hand, not taking responsibility for the decision taken from the person. Therefore, you should not issue a ready-made solution, you can make a proposal and ask what actions a person himself is able to solve this situation.

There are situations to which people attach special importance in terms of their own emotional response. The following topics are commonly cited as particularly stressful: grief, divorce, separation, imprisonment, conflicts of various kinds, bodily injury or illness, marriage, job loss, pregnancy, sexual difficulties, and others.

Recommendations for overcoming stress: ⚠️  In case of severe stress, anxiety and fears, you should seek the advice of a qualified specialist.

● It is necessary to share your experiences with loved ones, to say everything through your mouth, without thinking for other people.

● Switch to activities that bring satisfaction and peace.

● Try to maintain healthy and quality sleep and eat right.

● Resort to procedures that improve well-being (showers, walks, massages, physical relaxation).

● Switch to pleasant memories of today. Tracking your state in the present moment.

● Do not be afraid to express the full range of your feelings. While doing so, act in a sustainable way.

● Try to accept negative events as inevitable, beyond your control, and take positive action.

Stress and self-regulation

Thanks, that you read our articles! 

The article uses information from open sources, scientific publications and scientific reference books. The information provided on the site is for informational purposes only, do not self-medicate and self-diagnose. 

Do you want to supplement the information in the article, object or point out an inaccuracy? We welcome comments, suggestions or objections. Share your experience on the issue of the article and your thoughts, because our site is formed from your comments! Thank you!

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