There are many factors that can cause stress, such as physical exertion, emotional distress, social situations, financial problems and more. Some people are more vulnerable to stress due to genetic predispositions or previous traumatic events.

When we experience stress, our body releases stress hormones such as adrenaline and cortisol, which prepare us to take action. However, prolonged exposure to stress can be harmful to health, causing various physical and emotional problems such as headaches, digestive problems, insomnia, depression, etc.

For people experiencing increased stress, there are a number of methods and strategies that can help them cope with it themselves:

• Spend more time on physical activity – this could be yoga, running, swimming or walking outdoors.
• Practice relaxation techniques: deep breathing, meditation, progressive muscle relaxation, etc.
• Maintain a healthy lifestyle: balanced nutrition, stable sleep and rest patterns. If possible, give up bad habits.
• Strive for positive thinking and acceptance of situations that cause stress.

However, if the stress becomes too severe and begins to interfere with your ability to function fully in everyday life, it is worth seeking professional help. A therapist, psychologist or psychiatrist can help you understand your condition, develop effective strategies for coping with stress and help you return to normal life.”

SM Clinic psychotherapist Khadizhat Saadulaeva answered some popular questions about stress and methods of dealing with it.

Coping with exam stress can be a difficult process for children, so it is important to provide your child with support and assistance during this time. Here are some ways that can help your child cope with exam stress:

Create a calm and supportive environment for your child. Encourage him, listen to his worries and worries, support him emotionally.

Help your child develop a test preparation plan. Help him take the time to study the material, review key concepts, and create an action plan.

Make sure your child gets enough rest, sleep, proper nutrition, and physical activity.

Teach your child to use relaxation techniques such as breathing exercises, meditation or yoga to reduce stress levels.

Remember that it is important to support your child, but not to make him feel that exams are the most important thing in life. Explain to him that even in case of failure, nothing catastrophic or irreparable will happen.

If you find yourself constantly stressed at work, here are some tips that may be helpful:

• Try to establish a balance between work and non-work time. Make time for proper rest, sports, hobbies, communication with friends and family, and other activities that will help you recuperate and refocus.
•  Analyze what exactly in the work process causes such stress. This could be an excessive workload, conflicting relationships with colleagues and superiors, an inconvenient work schedule, or something else.
• Discuss the situation with loved ones. Share your thoughts and experiences with friends, family or colleagues. Talking it out will probably make you feel better.
• Try relaxation practices. Yoga, various types of meditation, and breathing techniques can help.
• Try to treat yourself with compassion. Each of us has difficult periods in life. Don’t be too demanding of yourself and be sure to give yourself the opportunity to fully rest and recuperate.

Both anxiety and stress are conditions associated with increased nervous and mental tension. They have both similarities and differences.

Anxiety is a psychological state of worry or fear that can occur as a reaction to some kind of danger (both real and perceived). We can experience anxiety in a variety of situations: at work, in personal relationships, in social interactions, etc.

Stress is a special state of the body associated with increased tension – both physical and mental. Stress is often caused by increased workload, sudden life changes, conflict situations, financial problems and other factors.

The main difference between these conditions is that anxiety is primarily associated  with our emotions , and stress is associated with increased stress (both physical and mental).

Anxiety often causes certain physical symptoms: trembling, excessive sweating, rapid heartbeat, etc. Anxiety can also provoke psychosomatic symptoms, such as headaches or digestive problems.

Both of these conditions can negatively affect your well-being, health and well-being, so it is highly advisable to master relaxation and stress management techniques , and if you cannot cope on your own, you should seek advice from a psychologist or psychotherapist.

Here are some effective methods for dealing with stress before an upcoming important event:

Deep breathing and relaxation: Try taking a few deep breaths in and out while focusing on your breathing. This will help you relax and reduce your stress levels.

Positive statements (affirmations): Imagine yourself successfully passing an interview or successfully speaking in front of an audience. Repeat positive statements to yourself, such as “I am calm and confident” or “I am prepared and ready to succeed.”

Visualization of success: Imagine yourself successfully completing an interview or speaking in front of an audience. Visualize yourself as confident and professional, receiving positive feedback from others.

Physical activity: Doing some simple exercise before an upcoming performance can help you take your mind off things and reduce your stress levels.

Discuss your experiences with friends, colleagues or loved ones. Sharing experiences and support from people important to you can help reduce stress and uncertainty.

It is important to remember that stress before an interview or public speaking is a completely normal reaction of the body to such a situation.