You Are the Very First One Who Should Help!

In the life of every individual, there are events that require physical and mental effort to overcome. Global issues, the relentless pace of modern life, an overwhelming amount of information—mostly negative—financial instability, high work demands, misunderstandings with family and friends, and personal challenges are just a small part of the myriad challenges we face daily.

The necessity to respond to these challenges often gives rise to a high level of anxiety, which provokes significant psychological tension that inevitably leads to psychosomatic exhaustion and, subsequently, illness.

However, not everyone is prepared to seek support from those around them or professional help from a specialist. The reasons for this can vary. There is shame over one's own helplessness, pride, and the belief that personal problems should be solved independently, with requests for help equating to defeat. Concerns about confidentiality can also play a role, especially if a person's job requires them to demonstrate a high level of health, and seeking help poses a risk of losing that job.

The good news is that there are simple, accessible self-help techniques and strategies that do not require professional oversight and can effectively assist in managing stress and high levels of psychological tension.

In this regard, three aspects can be highlighted:

• Influencing one's emotional state and the course of physiological processes through:
• Methods for Preventing and Overcoming Stress in Everyday Life
• Working with Thought Patterns – Cognitive Distortions

Influencing One's Emotional State and the Course of Physiological Processes.

Breathing

Breathing is the most vital function of our body. A person can survive without food for about a month, without water for about a week, and without sleep for around three days (with a high risk of developing psychological issues later on).

Breathing changes depending on the tasks that the environment presents to the body. We do not pay much attention to how we breathe in everyday life. When working with breathing to relieve excess tension, it is crucial to focus on the process of breathing.

1. Basic Breathing Exercise – Abdominal (or Lower) Breathing.

Objective: Lower breathing is the most effective technique for overcoming excessive excitement and anxiety.

Instructions: How to perform lower breathing?

• On the count of 1-2-3-4, take a slow inhalation, pushing the abdomen forward while keeping the abdominal muscles relaxed and the chest still.
• Then, hold the breath for the next 4 counts, followed by a smooth exhalation over 6 counts, accompanied by drawing the abdominal muscles towards the spine.
• Before the next inhalation, pause for 2-4 counts.
• It is important to remember to breathe only through the nose and as smoothly as if a feather were hanging in front of you at a distance of 1-15 cm, without causing it to flutter.
• After just 3-5 minutes of this breathing, your state should become noticeably calmer and more balanced.

2. Technique: Alternate Nostril Breathing.

Objective: Active relaxation for improved well-being.

Instructions: Close your eyes and imagine that you are inhaling through one nostril and exhaling through the other, alternating as follows:

• Inhale through the left nostril — exhale through the right;
• Inhale through the right nostril — exhale through the left;
• Inhale through the left nostril — exhale through the right;
• Inhale through the right nostril — exhale through the left;
• Inhale through both nostrils — exhale through both nostrils. Then, start again from the beginning.

Neuromuscular Relaxation

The essence of the neuromuscular relaxation method lies in the sequential tensing and relaxing of specific muscle groups. The main principle of this method is that we tense the muscles on the inhalation and relax them on the exhalation. Depending on the execution order, this technique can achieve two goals: relaxation and activation. In both cases, unnecessary tension will be released.

1. Modification of Jacobson's Exercise.

Objective: To relieve tension through its intensification.

Instructions: Perform each exercise for 1 minute. Adjust the tension while ensuring that the face remains relaxed. After tensing, release with shaking movements for 5-8 seconds.

• “The Birch” – Stretch your entire body upwards as much as possible and hold the tension for one minute, then shake off the tension.
• “The Collar” – Raise your shoulders as if trying to "touch your ears." You should feel a warm collar forming. Hold the tension for one minute, then release.
• “The Shilling” – Imagine that you are "pinching" a coin with your buttocks; tense your buttocks, thighs, and calves. Hold the tension for one minute, then release.
• “Fingers of the Hands” – Extend your arms forward, tense the finger joints until you feel the tension, hold for one minute, then release.
• “Fists” – Extend your arms forward, clench your fists until you feel the tension, hold for one minute, then release.
• “Toes” – While seated, place your feet under the chair, press your toes against the floor while pulling your heels towards your shins as much as possible. Hold for one minute, then release.
• “Heels” – While seated, extend your legs forward, press your heels against the floor while pulling your toes towards your shins as much as possible. Hold for one minute, then release.

Coordination Exercises

Coordination exercises help to relieve excessive nervous tension by redirecting nerve impulses (energy), which contributes to alleviating areas of excessive tension (dominants).

1. Technique: “Coordinated Sequence of Actions”

This is a small exercise for brief breaks at work, but its relaxing effect on the body cannot be overstated. Just experiment, and you will see for yourself which of these techniques yield the desired relaxing results.

Objective: To shift focus from negative thoughts to muscle and coordination work.

Instructions:

• Take hold of your nose with your right hand and simultaneously grab your right ear with your left hand.
• Then switch hands: use your left hand to hold your nose and your right hand to hold your left ear. The hand holding the ear should always be positioned in front of the other hand.
• Repeat this sequence of movements, gradually increasing the speed.

Visualisation

Visualisation is a powerful technique that allows individuals to reduce stress and improve mental focus by imagining calming scenes or desired outcomes. This method taps into the brain's ability to influence our emotional and physical states through mental imagery.

Technique: Guided Imagery

Objective: To promote relaxation and reduce stress by focusing on peaceful images.

Instructions:

• Sit or lie in a comfortable position and close your eyes.
• Take a few deep breaths, inhaling through your nose and exhaling through your mouth.
• Imagine a peaceful place where you feel completely relaxed. It could be a beach, a forest, or anywhere that feels calming to you.
• Engage all your senses: imagine the sights, sounds, smells, and even textures around you.
• Visualise yourself being in this place for several minutes, allowing your body to unwind and your mind to clear of stressful thoughts.
• When you're ready, slowly bring yourself back to the present, taking deep breaths before opening your eyes.

Self-Suggestion

The regulatory function of words concerning volitional actions is firmly grounded in scientific evidence, which is explored in the psychological discipline known as neuropsychology.

1. Technique: “Internal Speech” (Self-Persuasion and Self-Commands).

Examples:

• I am ready for this;
• I have all the resources to do everything as it should be;
• I feel good;
• I can completely relax and then quickly gather myself;
• I can manage my internal sensations;
• I feel internally that everything will be alright;
• I have faced challenges before and emerged with honour.

Repeating short, simple affirmations will help you cope with emotional tension.

Methods for Preventing and Overcoming Stress in Everyday Life

Managing stress requires integrating small but effective practices into daily routines. By incorporating healthy habits, individuals can significantly reduce their levels of stress and improve overall well-being.

1. Regular Physical Activity

Exercise is a natural stress reliever. Physical activity increases the production of endorphins, also known as "feel-good" hormones, which help to improve mood and reduce anxiety.

Tips:

• Aim for at least 30 minutes of moderate exercise daily, such as walking, jogging, or cycling.
• Find an activity you enjoy, whether it's dancing, swimming, or yoga, to make it easier to stick to your routine.

2. Time Management

Often, stress arises from feeling overwhelmed by tasks. Learning how to prioritise tasks and break them into manageable chunks can alleviate this burden.

Tips:

• Make a to-do list, prioritising the most important tasks.
• Break larger tasks into smaller, achievable steps.
• Set realistic deadlines to avoid unnecessary pressure.

3. Mindfulness and Meditation

Practicing mindfulness or meditation can help calm a racing mind and bring focus to the present moment.

Tips:

• Start with 5-10 minutes of mindfulness each day. Focus on your breath, your surroundings, and how your body feels in the moment.
• Consider guided meditation apps or videos if you're new to the practice.

4. Healthy Eating Habits

What you eat can directly impact how you feel. A balanced diet can improve mental clarity and reduce feelings of stress.

Tips:

• Incorporate plenty of fruits, vegetables, and whole grains into your meals.
• Avoid excessive caffeine and sugar, as they can cause energy crashes and increase anxiety.
• Stay hydrated to maintain mental and physical well-being.

Working with Thought Patterns – Cognitive Distortions

Cognitive distortions are inaccurate or exaggerated thoughts that contribute to negative emotions, including stress, anxiety, and depression. By identifying and challenging these distorted thought patterns, individuals can develop healthier ways of thinking.

Common Cognitive Distortions:

• All-or-Nothing Thinking: Seeing things in black and white, with no middle ground. For example, believing that if you're not perfect, you're a complete failure.
• Catastrophising: Expecting the worst possible outcome in any given situation, regardless of the evidence.
• Overgeneralisation: Making broad conclusions based on a single event, such as assuming that one bad day at work means you're bad at your job overall.

Methods to Overcome Cognitive Distortions

Cognitive Restructuring

Objective: To challenge and change distorted thinking patterns.

Instructions:

Example: If you catch yourself thinking, "I'll never succeed at this task," counter it with, "I may have some challenges, but I can learn and improve."

• Identify the negative thought.
• Ask yourself, “Is this thought based on facts, or is it an assumption?”
• Replace the distorted thought with a more realistic or balanced perspective.

Reframing

Objective: To view situations from a different, more positive perspective.

Instructions:

Example: Instead of thinking, "This is a disaster," try thinking, "This is an opportunity for me to grow and find a solution."

• Take a step back from the situation and ask, "How else can I view this?"
• Focus on what you can control rather than what you can't.

Thought Journalling

Objective: To track and analyse recurring negative thoughts.

Instructions:

• Write down negative thoughts as they arise, along with the situations that triggered them.
• Review your entries at the end of the day or week to identify patterns and distortions.
• Apply cognitive restructuring to challenge the negative patterns you've identified.

We have only examined a few techniques from the vast array of self-help tools available. However, these are sufficient for learning how to assist yourself in ordinary daily situations and more complex life challenges.

The main rule is that self-regulation techniques and methods are skills. Any skill requires repeated practice before it becomes integral to a person's life. You may encounter resistance or a sense of futility when performing these exercises; however, if you remain sufficiently interested and persistent, the results will soon follow.

Good luck!

Resources

PositivePsychology.com - Offers practical worksheets and techniques for managing emotions, including Dialectical Behaviour Therapy (DBT) skills to help individuals regulate their emotional responses and build resilience.

NIH - Provides a toolkit with science-based strategies for maintaining emotional well-being, including tips on stress management, social connections, and physical health.

WebMD - Explains various breathing techniques designed to alleviate stress and promote relaxation, offering step-by-step instructions for easy stress management.

Healthline - Explains grounding techniques that help individuals manage anxiety, PTSD, or stress by using physical, mental, and sensory exercises to anchor themselves in the present moment and regain control.