The therapist gave advice on quick recovery after stress

Attempts to "escape" from stress do not work and only increase its destructive effect on health and relationships. Stress is a natural part of life, and a person's key task is not to avoid stressful factors, but to turn them into a resource for recovery and growth. Natalia Panafidina, a systemic family psychotherapist, an EFT psychotherapist, and a leader of therapeutic groups, told Izvestia on January 30.

According to her, stress primarily manifests itself at the body level, so it is important to live it physically.

"Through movement, we literally recycle accumulated emotions. If it is not possible to go to the gym, use the most accessible and powerful tool — walking. So, 12,000 — 15,000 steps per day surprisingly change the biochemistry of the brain and restore grounding," explained Panafidina.

The therapist paid special attention to the role of social connections. She emphasized that supportive relationships are the main protective factor against chronic stress, illness, and emotional burnout. In his practice, the specialist uses the metaphor of a "safe harbor", describing a home or a close circle of people as a space where a person can return to recover.

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Panafidina also pointed out that there are signs in which stress requires professional intervention. Among them are constant morning fatigue, a feeling of exhaustion, and a situation where family, instead of support, becomes a source of conflict and emotional overload. In such cases, according to the expert, it is necessary for a doctor and a psychotherapist to work together to restore the physical resources of the body and understand the psychological causes of overexertion.

The specialist recommended simple bodily techniques as an emergency treatment in times of high tension. She suggested finding a few minutes in a secluded place and consistently relaxing the body through a gentle shaking of the arms, shoulders and body, or clenching your fists on the inhale and abruptly releasing them on the exhale. According to her, such actions help to remove accumulated adrenaline and reduce emotional pressure.

The expert stressed that a person is not adapted to life in a constant struggle mode and needs daily pauses for recovery, not just rare vacations. According to Panafidina, the formation of stable self-care habits and the creation of a supportive environment in relationships allow not only to get out of stress faster, but also to use difficult periods as a source of inner growth and renewal.

On January 21, psychotherapist Irina Krashkina told Izvestia about the benefits of hugs for mental health. Warm and prolonged physical contact promotes the production of oxytocin, a hormone of attachment that enhances a sense of security and trust, as well as reduces the level of cortisol responsible for stress.

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