Relief from tension

15 Simple Ways to Relieve Stress and Anxiety

Stress and anxiety are common experiences for many people. In fact, millions of adults in the United States say they feel stress or anxiety daily.

Many people deal with stress every day. Work, family issues, health concerns, and financial obligations are parts of everyday life that commonly contribute to heightened stress levels.

What’s more, factors such as genetics, level of social support, coping style, and personality type influence a person’s vulnerability to stress, meaning that some people are more likely to become stressed than others (1, 2, 3).

Plus, research shows that parents, people in professions such as healthcare and social work, People of Color, and LGBTQIA+ individuals are more likely to have higher stress levels (4, 5, 6, 7).

Minimizing the chronic stress of daily life as much as possible is important for overall health. That’s because chronic stress harms health and increases your risk of health conditions such as heart disease, anxiety disorders, and depression (8, 9, 10).

It’s important to understand that stress isn’t the same as mental health disorders such as anxiety and depression, which require treatment from medical professionals. Although the tips below may relieve many types of stress, they may not help people with these conditions (11).

Here are 15 evidence-based ways to relieve stress.

If you’re feeling stressed, moving your body on a consistent basis may help.

A 6-week study in 185 university students found that participating in aerobic exercise 2 days per week significantly reduced overall perceived stress and perceived stress due to uncertainty. Plus, the exercise routine significantly improved self-reported depression (12).

Many other studies have shown that engaging in physical activity helps reduce stress levels and improve mood, while sedentary behavior may lead to increased stress, poor mood, and sleep disturbances (13, 14).

What’s more, regular exercise has been shown to improve symptoms of common mental health conditions such as anxiety and depression (15, 16).

If you’re currently inactive, start with gentle activities such as walking or biking. Choosing an activity that you enjoy may help increase your chances of sticking to it in the long term.

Summary
Regular exercise may help reduce stress and improve symptoms related to common mental health conditions such as anxiety and depression.

Your diet affects every aspect of your health, including your mental health.

Studies show that people who follow a diet high in ultra-processed foods and added sugar are more likely to experience higher perceived stress levels (17, 18, 19).

Being chronically stressed may lead you to overeat and reach for highly palatable foods, which may harm your overall health and mood.

Plus, not eating enough nutrient-dense whole foods may increase your risk of deficiencies in nutrients that are essential for regulating stress and mood, such as magnesium and B vitamins (20).

Minimizing your intake of highly processed foods and beverages and eating more whole foods such as vegetables, fruits, beans, fish, nuts, and seeds can help ensure that your body is properly nourished. In turn, this may improve your resilience to stress.

Summary
Following a nutrient-dense diet and limiting ultra-processed foods may provide your body with the nutrients it needs for optimal health and decrease your risk of deficiencies in nutrients that help regulate stress.

Smartphones, computers, and tablets are an unavoidable part of everyday life for many people.

While these devices are often necessary, using them too often may increase stress levels.

A number of studies have linked excessive smartphone use and “iPhone addiction” with increased levels of stress and mental health disorders (21, 22, 23, 24).

Spending too much time in front of screens in general is associated with lower psychological well-being and increased stress levels in both adults and kids (25, 26, 27).

Furthermore, screen time may negatively affect sleep, which may also lead to increased stress levels (28).

Summary
Minimizing screen time may help reduce stress and improve sleep in both children and adults.

Several vitamins and minerals play an important role in your body’s stress response and mood regulation. As such, a deficiency in one or more nutrients may affect your mental health and ability to cope with stress.

Plus, some studies show that certain dietary supplements may help reduce stress and improve mood.

For example, when you’re chronically stressed, your magnesium levels may become depleted.

Since this mineral plays an important role in your body’s stress response, it’s important to make sure you’re getting enough each day. Supplementing with magnesium has been shown to improve stress in chronically stressed people (20, 29).

An 8-week study in 264 people with low magnesium found that taking 300 mg of this mineral daily helped reduce stress levels. Combining this dose of magnesium with vitamin B6 was even more effective (30).

Other supplements, including rhodiola, ashwagandha, B vitamins, and L-theanine, have been shown to help reduce stress as well (31, 32, 33, 34).

However, dietary supplements may not be appropriate or safe for everyone. Consult a healthcare professional if you’re interested in using supplements to help relieve stress.

Summary
Certain supplements may reduce stress levels, including magnesium, L-theanine, rhodiola, and B vitamins.

Setting aside time to practice self-care may help reduce your stress levels. Practical examples include:

going for a walk outside
taking a bath
lighting candles
reading a good book
exercising
preparing a healthy meal
stretching before bed
getting a massage
practicing a hobby
using a diffuser with calming scents
practicing yoga

Studies show that people who engage in self-care report lower levels of stress and improved quality of life, while a lack of self-care is associated with higher risk of stress and burnout (35, 36, 37).

Taking time for yourself is essential in order to live a healthy life. This is especially important for people who tend to be highly stressed, including nurses, doctors, teachers, and caretakers.

Self-care doesn’t have to be elaborate or complicated. It simply means tending to your well-being and happiness.

Exposure to certain scents via candles or essential oils may be especially calming. Here are a few relaxing scents:

lavender
rose
vetiver
bergamot
Roman chamomile
neroli
frankincense
sandalwood
ylang-ylang
orange or orange blossom
geranium

Using scents to boost your mood is called aromatherapy. Several studies suggest that aromatherapy can decrease anxiety and improve sleep (38, 39).

Summary
Self-care is an important part of managing stress. A few simple strategies you may want to try are yoga, lighting candles, taking baths, and reading a good book.

Caffeine is a chemical found in coffee, tea, chocolate, and energy drinks that stimulates your central nervous system.

Consuming too much may worsen and increase feelings of anxiety (40, 41).

Plus, overconsumption may harm your sleep. In turn, this may increase stress and anxiety symptoms (42).

People have different thresholds for how much caffeine they can tolerate. If you notice that caffeine makes you jittery or anxious, consider cutting back by replacing coffee or energy drinks with decaffeinated herbal tea or water.

Although many studies show that coffee is healthy in moderation, it’s recommended to keep caffeine intake under 400 mg per day, which equals 4–5 cups (0.9–1.2 L) of coffee (43).

Still, people who are sensitive to caffeine may experience increased anxiety and stress after consuming much less caffeine than this, so it’s important to consider your individual tolerance.

Summary
Large amounts of caffeine may increase stress and anxiety, although people’s sensitivity to caffeine varies greatly.

Social support from friends and family may help you get through stressful times and cope with stress (44).

A study that in 163 Latinx young adults in college associated lower levels of support from friends, family, and romantic partners with loneliness, depressive symptoms, and perceived stress (44).

Having a social support system is important for your overall mental health. If you’re feeling alone and don’t have friends or family to depend on, social support groups may help. Consider joining a club or sports team or volunteering for a cause that’s important to you.

Summary
Having strong social ties may help you get through stressful times and is important for overall mental well-being.

Not all stressors are within your control, but some are. Putting too much on your plate may increase your stress load and limit the amount of time you can spend on self-care.

Taking control over your personal life may help reduce stress and protect your mental health.

One way to do this may be to say “no” more often. This is especially true if you find yourself taking on more than you can handle, because juggling many responsibilities may leave you feeling overwhelmed.

Being selective about what you take on — and saying “no” to things that will unnecessarily add to your load — can reduce your stress levels.

Plus, creating boundaries — especially with people who add to your stress levels — is a healthy way to protect your well-being. This can be as simple as asking a friend or family member not to stop by unannounced or canceling standing plans with a friend who tends to create drama.

Summary
It’s important to create healthy boundaries in your life by declining to take on more than you can handle. Saying “no” is one way to control your stressors.

Another way to take control of your stress is to stay on top of your priorities and avoid procrastinating.

Procrastination may harm your productivity and leave you scrambling to catch up. This can cause stress, which negatively affects your health and sleep quality (45, 46).

A study in 140 medical students in China linked procrastination to increased stress levels. The study also associated procrastination and delayed stress reactions with more negative parenting styles, including punishment and rejection (46).

If you find yourself procrastinating regularly, it may be helpful to get in the habit of making a to-do list organized by priority. Give yourself realistic deadlines and work your way down the list.

Work on the things that need to get done today and give yourself chunks of uninterrupted time. Switching between tasks or multitasking can be stressful in itself.

Summary
If you find yourself regularly procrastinating, staying on top of your to-do list may help ward off related stress.

Yoga has become a popular method of stress relief and exercise among all age groups.

While yoga styles differ, most share a common goal — to join your body and mind by increasing body and breath awareness.

Several studies show that yoga helps reduce stress and symptoms of anxiety and depression. Plus, it can promote psychological well-being (47, 48, 49).

These benefits seem to be related to its effect on your nervous system and stress response.

Yoga may help lower cortisol levels, blood pressure, and heart rate while increasing levels of gamma aminobutyric acid, a neurotransmitter that’s low in people with mood disorders (49, 50).

Summary
Yoga is widely used for stress reduction. It may help lower stress hormone levels and blood pressure.

Mindfulness describes practices that anchor you to the present moment.

Stress reduction techniques that utilize mindfulness include meditation and mindfulness-based cognitive therapy (MBCT), a type of cognitive behavioral therapy (51).

Meditating on a consistent basis, even for short periods, may help boost your mood and decrease symptoms of stress and anxiety (52).

If you’d like to try out meditation, countless books, apps, and websites can teach you the basics. There may also be therapists in your area who specialize in MBCT.

Summary
Mindfulness practices such as meditation and MBCT may help reduce stress levels and improve mood.

Human touch may have a calming effect and help you better cope with stress (53).

For example, studies show that positive physical contact and sex may help relieve stress and loneliness (54, 55).

These types of contact may help release oxytocin and lower cortisol. In turn, these effects help lower blood pressure and heart rate. Both high blood pressure and increased heart rate are physical symptoms of stress (56).

Interestingly, humans aren’t the only animals that cuddle for stress relief. Chimpanzees also cuddle friends that are stressed (57).

Summary
Positive touch from cuddling, hugging, kissing, and sex may help lower stress by releasing oxytocin and lowering blood pressure.

Spending more time outside may help reduce stress.

Studies show that spending time in green spaces such as parks and forests and being immersed in nature are healthy ways to manage stress (58, 59).

A review of 14 studies found that spending as little as 10 minutes in a natural setting may help improve psychological and physiological markers of mental well-being, including perceived stress and happiness, in college-aged people (59).

Hiking and camping are great options, but some people don’t enjoy — or have access to — these activities. Even if you live in an urban area, you can seek out green spaces such as local parks, arboretums, and botanical gardens.

Summary
Spending more time outside — whether at your local park or atop a mountain — may help reduce levels of stress and boost your mood.

Mental stress activates your sympathetic nervous system, sending your body into fight-or-flight mode.

During this reaction, stress hormones trigger physical symptoms such as a faster heartbeat, quicker breathing, and constricted blood vessels.

Deep breathing exercises may help activate your parasympathetic nervous system, which controls the relaxation response (60, 61).

Deep breathing exercises include diaphragmatic breathing, abdominal breathing, belly breathing, and paced respiration.

The goal of deep breathing is to focus your awareness on your breath, making it slower and deeper. When you breathe in deeply through your nose, your lungs fully expand and your belly rises. This helps slow your heart rate, allowing you to feel at peace.

Summary
Deep breathing activates your body’s relaxation response, thereby counteracting some of the physical sensations of stress.

Having a pet may help reduce stress and improve your mood.

When you cuddle or touch your pet, your body releases oxytocin — a hormone that’s linked to positive mood (62).

Plus, studies show that pet owners — especially those who have dogs — tend to have greater life satisfaction, better self-esteem, reduced levels of loneliness and anxiety, and more positive moods (63).

Having a pet may also help relieve stress by giving you purpose, keeping you active, and providing companionship.

Summary
Spending time with your pet is a relaxing, enjoyable way to reduce stress.

Although stress is an unavoidable part of life, being chronically stressed takes a toll on your physical and mental health.

Fortunately, several evidence-based strategies can help you reduce stress and improve your overall psychological well-being.

Exercise, mindfulness, spending time with a pet, minimizing screen time, and getting outside more often are all effective methods.

Just one thing

Try this today: Although there are many ways to reduce stress on your own, it’s important to get help when you need it.

If you’re experiencing overwhelming stress or symptoms of anxiety and depression, consider making an appointment with a therapist or visiting a trusted healthcare professional to discuss ways to improve your mental health.

Read this article in Spanish.

10 Simple Ways to Relieve Stress

It might surprise you to learn that biological stress is a fairly recent discovery. It wasn’t until the late 1950s that endocrinologist Hans Selye first identified and documented stress.

Symptoms of stress existed long before Selye, but his discoveries led to new research that has helped millions cope with stress. We’ve compiled a list of the top 10 ways to relieve stress.

If you’re feeling overwhelmed by a stressful situation, try taking a break and listening to relaxing music. Playing calm music has a positive effect on the brain and body, can lower blood pressure, and reduce cortisol, a hormone linked to stress.

We recommend cello master Yo-Yo Ma playing Bach, but if classical really isn’t your thing, try listening to ocean or nature sounds. It may sound cheesy, but they have similar relaxing effects to music.

When you’re feeling stressed, take a break to call a friend and talk about your problems. Good relationships with friends and loved ones are important to any healthy lifestyle.

They’re especially important when you’re under a lot of stress. A reassuring voice, even for a minute, can put everything in perspective.

Sometimes calling a friend is not an option. If this is the case, talking calmly to yourself can be the next best thing.

Don’t worry about seeming crazy — just tell yourself why you’re stressed out, what you have to do to complete the task at hand, and most importantly, that everything will be okay.

Stress levels and a proper diet are closely related. When we’re overwhelmed, we often forget to eat well and resort to using sugary, fatty snack foods as a pick-me-up.

Try to avoid sugary snacks and plan ahead. Fruits and vegetables are always good, and fish with high levels of omega-3 fatty acids have been shown to reduce the symptoms of stress. A tuna sandwich really is brain food.

Laughter releases endorphins that improve mood and decrease levels of the stress-causing hormones cortisol and adrenaline. Laughing tricks your nervous system into making you happy.

Our suggestion: watch some classic Monty Python skits like “The Ministry of Silly Walks.” Those Brits are so hilarious, you’ll soon be cracking up, rather than cracking up.

A large dose of caffeine causes a short-term spike in blood pressure. It may also cause your hypothalamic-pituitary-adrenal axis to go into overdrive.

Instead of coffee or energy drinks, try green tea. It has less than half the caffeine of coffee and contains healthy antioxidants, as well as theanine, an amino acid that has a calming effect on the nervous system.

Most of the tips we’ve suggested provide immediate relief, but there are also many lifestyle changes that can be more effective in the long run. The concept of “mindfulness” is a large part of meditative and somatic approaches to mental health and has become popular recently.

From yoga and tai chi to meditation and Pilates, these systems of mindfulness incorporate physical and mental exercises that prevent stress from becoming a problem. Try joining a class.

Online meditation options

Read our review of the best online meditation options to find the right fit for you.

Exercise doesn’t necessarily mean power lifting at the gym or training for a marathon. A short walk around the office or simply standing up to stretch during a break at work can offer immediate relief in a stressful situation.

Getting your blood moving releases endorphins and can improve your mood almost instantaneously.

Everyone knows stress can cause you to lose sleep. Unfortunately, lack of sleep is also a key cause of stress. This vicious cycle causes the brain and body to get out of whack and only gets worse with time.

Make sure to get the doctor-recommended seven to eight hours of sleep. Turn the TV off earlier, dim the lights, and give yourself time to relax before going to bed. It may be the most effective stress buster on our list.

The advice “take a deep breath” may seem like a cliché, but it holds true when it comes to stress. For centuries, Buddhist monks have been conscious of deliberate breathing during meditation.

For an easy three- to five-minute exercise, sit up in your chair with your feet flat on the floor and hands on top of your knees. Breathe in and out slowly and deeply, concentrating on your lungs as they expand fully in your chest.

While shallow breathing causes stress, deep breathing oxygenates your blood, helps center your body, and clears your mind.

Stress is an unavoidable part of life, but that doesn’t mean you should ignore it. Too much untreated stress can cause potentially serious physical and mental health problems.

The good news is that in many cases, stress is manageable. With some patience and a few useful strategies, you can reduce your stress, whether it’s family stress or stress at the workplace.

Methods of release from the action of electric current in electrical installations with voltage up to 1000V and over 1000V

In most cases, a person touching parts of an electrical installation that is energized cannot free himself. The health and life of the victim in this case fully depends on the quick and correct actions of the person providing assistance.

There are various correct methods for releasing the victim from the action of electric current in various cases: when touching live parts on the ground, at height, in the daytime and at night, at voltages up to and above 1000 volts. Knowing these rules allows you to quickly and clearly respond in any situation and often save a person's life.

In the event of an electric shock, it is necessary to release the victim from the action of the current as soon as possible, since the severity of the electrical injury depends on the duration of its effect on the body.

Switching off the electrical installation

Touching live parts under voltage in most cases causes involuntary convulsive muscle contraction and general excitation, which can lead to disruption and even complete cessation of the activity of the respiratory and circulatory organs. If the victim holds the wire with his hands, his fingers are compressed so tightly that it becomes impossible to release the wire from his hands. Therefore, the first action of the person providing assistance should be to quickly turn off the part of the electrical installation that the victim touches.

Releasing the victim from the action of the current by turning off the electrical installation

You can turn off the electrical installation using a switch, knife switch or other disconnecting device, as well as by removing the fuses, the plug connector, creating an artificial short circuit on the overhead line (VL) "bounce", etc.

If the victim is at a height, then turning off the installation and thereby freeing the victim from the action of the current can cause him to fall from a height. In this case, measures must be taken to prevent further injury.

When the unit is switched off, the electric light may go out at the same time, therefore, in the absence of daylight, it is necessary to provide lighting from another source (turn on emergency lighting, battery lights, etc. , taking into account the explosion and fire hazard of the room), without delaying the shutdown of the unit and providing assistance to the victim.

Release of the victim from current-carrying parts without shutting down the electrical installation

Release of the victim from the action of current in electrical installations up to 1000 V by discarding the wire with a board

If it is not possible to quickly turn off the electrical installation, then measures must be taken to separate the victim from the live parts that he touches. At the same time, in all cases, the assisting person should not touch the victim without taking appropriate precautions, as this is life threatening. He must also ensure that he himself does not come into contact with the current-carrying part or under the voltage of the step, being in the zone of the spreading of the earth fault current.

At voltages up to 1000 V, use a rope, stick, board or some other dry object that does not conduct electric current to separate the victim from live parts or wires.

Releasing the victim from the action of current in installations up to 1000 V by pulling away by dry clothes metal objects and body parts of the victim, not covered by clothing.

It is possible to pull the casualty by the legs, while the person assisting should not touch his shoes or clothes without good insulation of his hands, as shoes and clothes can be damp and conduct electric current.

To isolate hands, the person providing assistance, especially if he needs to touch the body of the victim, not covered by clothes, must put on dielectric gloves or wrap his hand with a scarf, put on a cloth cap, pull the sleeve of a jacket or coat over his arm, throw a rubber carpet over the victim, rubberized matter (cloak) or simply dry matter.

Separation of the victim from a live part energized up to 1000 V

You can also isolate yourself by standing on a rubber carpet, a dry board or some non-conductive bedding, a bundle of dry clothes, etc. When separating the victim from live parts should be operated with one hand.

If an electric current passes into the ground through the victim and he convulsively squeezes a current-carrying element (for example, a wire) in his hand, it is easier to interrupt the action of the current by separating the victim from the ground (by slipping a dry board under him or pulling his legs off the ground with a rope or clothing), observing at the same time, the precautions indicated above both in relation to oneself and in relation to the victim.

Releasing the victim from the action of the current in installations up to 1000 V by cutting wires

You can also cut the wire with an ax with a dry wooden handle or make a break using a tool with insulating handles (cutters, pliers, etc.).

You can use the tool without an insulating handle by wrapping the handle with a dry cloth. It is necessary to cut the wires phase by phase, i.e., cut the wire of each phase separately, while insulating yourself from the ground (standing on dry boards, wooden stairs, etc. ).

Release of the victim from the current-carrying parts of the electrical installation at voltages above 1000 volts

At voltages above 1000 V, it is necessary to use protective equipment to separate the victim from the current-carrying parts: put on dielectric gloves and boots and use a barbell or insulating tongs designed for the corresponding voltage.

Release of the victim from the effect of current in installations above 1000 V by discarding the wire with an insulating rod

On overhead power lines (VL) 6-20 kV, when it is impossible to quickly turn them off from the supply side, an artificial short circuit should be created to turn off the VL. To do this, a flexible bare conductor must be thrown onto the wires of the overhead line. The stranded conductor must have a sufficient cross section to avoid burnout when a short circuit current passes through it.

Before throwing a conductor, one of its ends must be grounded (attached to the body of a metal support, grounding descent or a separate ground electrode, etc. ), and it is desirable to attach a load to the other end for ease of throwing. It is necessary to throw the conductor so that it does not touch people, including those providing assistance and the victim. When throwing the conductor, it is necessary to use dielectric gloves and boots.

Release of the victim from the effect of current in installations above 1000 V by discarding the wire with an insulating rod

The aider should be aware of the danger of step voltage if the current-carrying part (wire, etc.) lies on the ground. It is necessary to move in this zone with extreme caution, using protective equipment for isolation from the ground (dielectric galoshes, boots, carpets, insulating stands) or objects that conduct electricity poorly (dry boards, logs, etc.).

Without means of protection, one should move in the zone of spreading of the earth fault current by moving the feet on the ground and not tearing them one from the other.

Correct movement in the zone of spreading of the earth fault current: a - distance from the point of earth fault of the current-carrying part; b - footprints

After separating the victim from the current-carrying parts, he should be taken out of this area at a distance of at least 8 m from the current-carrying part (wire).

SHIMANOVYCH AV, Head of the Cherven Regional Inspectorate "Energonadzor"

Release of the victim from electric current | First aid for victims of electric current | Other

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5.4. Release of the victim from the action of electric current

The release of the victim from the action of the current can be carried out in several ways. However, the simplest method, which must be used in the first place, is to quickly turn off the part of the electrical installation that the person touches.

The electrical installation is switched off using the nearest knife switch, switch or other disconnecting device, as well as by removing or unscrewing the fuses (plugs), the plug connector. If for some reason it is not possible to quickly turn off the electrical installation manually due to the remoteness or inaccessibility of the switch, you can interrupt the current circuit through the victim by cutting the wires.
You can only cut wires in an installation up to 1 kV, using an ax with a dry wooden handle or wire cutters, pliers and other tools with insulating handles.

Fig.4. First Aid Procedure

Cut (cut) each wire individually to avoid causing a short circuit between the wires, which could result in an electrical arc that could cause severe burns to the body and eye damage to the caregiver.
If it is impossible to quickly turn off the ED, it is necessary to deliberately cause its automatic shutdown by intentionally short-circuiting the phases of the electrical installation.

In addition, the presence of voltage on a disconnected current-carrying part may be the result of electrostatic or electromagnetic pickups from the influence of other electrical installations located nearby and in operation, primarily overhead power lines with voltages above 1 kV, as well as as a result of accidental connection of current-carrying parts, energized, with disconnected current-carrying parts (for example, touching a broken or sagging wire to the wires of a working line).
It follows from the foregoing that the person providing assistance should not, without the use of appropriate electrical protective equipment, touch current-carrying parts, even if he knows for sure that these parts are disconnected.
Of course, he should not touch the victim, if he continues to be in contact with the current-carrying part. In this case, the separation of the victim from the live parts must be carried out using appropriate techniques and protective equipment, even if it is known that the live parts are disconnected.
When releasing the victim from the action of the current, it should be borne in mind that if the victim is at a height, a power outage can cause the victim to fall. In this case, measures are taken to prevent or ensure the safety of his fall. When the unit is turned off, the electric light may go out at the same time, therefore, in the absence of daylight, it is necessary to have another light source ready, and in the presence of emergency lighting, turn it on.
In cases where, for any reason, it is impossible to interrupt the current circuit through the victim in the indicated ways, i.e., by turning off the installation manually or automatically, this must be done by cutting (cutting) the wires. Cutting wires can be done with an ax with a dry wooden handle (Fig. 5) or bite them with a tool with insulated handles (cutters, pliers, etc.).
It is necessary to cut or cut the wires phase by phase, i.e. each wire separately.

In this case, it is necessary to separate the victim from live parts, and the person providing assistance must take appropriate precautions so that he himself does not come into contact with the live part or the body of the victim, and also under step voltage. These measures are also taken when the installation is turned off, but the victim continues to be in contact with disconnected (but ungrounded) live parts.

In installations up to 1 kV, the victim can be pulled away from live parts by holding his clothes if they are dry and lag behind his body.

At the same time, do not touch the body of the victim, his shoes, which may be conductive due to contamination and the presence of nails in it, damp clothing, as well as surrounding grounded metal objects (Fig. 6). If necessary, touch the body of the victim, put on dielectric gloves or wrap them with a dry cloth, lower the sleeves of a jacket or coat over your hands.

Fig.5. Releasing the victim from the action of current in installations up to 1000 V by cutting wires
Fig.6. Release of the victim from the current for EI with voltage up to 1000 V by pulling away by dry clothes

pull the sleeve of a jacket or coat over your arm, throw a rubber mat, rubberized cloth (cloak) or just dry cloth over the victim.

You can also isolate yourself by standing on a rubber mat, a dry board or some non-conductive bedding, a bundle of clothing, etc.

the second in your pocket or behind your back. You can also insulate yourself from the ground or a conductive floor by wearing rubber overshoes or by standing on a dry board or other non-conductive pad.

Using a dry wooden stick, board and other non-conductive objects, you can discard the wire that the victim is touching (Fig. 8).
If the victim convulsively squeezes the wire with his hand, you can open his hand by bending each finger individually.
For this purpose, the assisting person must have dielectric gloves on his hands and stand on an insulating base - on a dielectric carpet, a dry board or be in galoshes.

Fig.7. Separation of the victim from the current-carrying part under voltage up to 1000 V
Fig.8. Release of the victim from the current for EI with voltage up to 1000 V by discarding the wire with a dry wooden board

Fig.9. Release of the victim from the current for the power plant with a voltage above 1000 V by discarding the wire using an insulating rod designed for the appropriate voltage: assisting in dielectric gloves, on his feet - dielectric boots that protect him from step voltage

dielectric gloves and boots and act
with a rod or insulating tongs, designed for the voltage of this electrical installation (Fig. 8.9).
The use of dielectric boots in this case is necessary to protect against possible step voltage.

Measures of first aid to the victim of electric current very significantly depend on his condition.

To determine the condition of the victim, it is necessary to lay him on his back and check the presence of heart contractions and breathing, consciousness, as well as the reaction of the pupil to light, the color of the skin.

The presence of heart contractions indicates the work of the heart, that is, the presence of blood circulation in the body. It is determined by listening to heart tones, putting the ear to the left side of the victim's chest, or by checking the pulse.
Pulse - jerky rhythmic oscillations of the walls of blood vessels, due to the movement of blood through them during the work of the heart.
The presence of a pulse is checked, as a rule, on large arteries, where it is more pronounced - on the radial, femoral or carotid.
When determining the condition of a person who has been electrocuted, a pulse test should be performed on the radial artery in the arm, approximately at the base of the thumb. If the pulse is not detected on the radial artery, it should be checked on the carotid artery in the neck on the right and left sides of the prominence of the thyroid cartilage.
The absence of a pulse on the carotid artery indicates, as a rule, the cessation of blood flow in the body, i.e. about the cessation of the heart. The absence of blood circulation in the body can be judged by the state of the eye pupil, which in this case is dilated.
The presence of breathing in the victim is determined by the rise and fall of the chest during spontaneous inhalation and exhalation. No careful check is required to detect weak or shallow breathing, since these clarifications are of little use in assisting the victim and at the same time lead to a waste of time, which is completely unacceptable in such conditions.
Normal breathing is characterized by clear and rhythmic rises and falls of the chest. In this state, the victim does not need artificial respiration.
Impaired breathing is characterized by indistinct or irregular chest rises during inspiration, infrequent, as if grabbing breaths, or the absence of visible respiratory movements of the chest. All these cases of respiratory disorders lead to the fact that the blood in the lungs is not sufficiently saturated with oxygen, resulting in oxygen starvation of the tissues and organs of the victim. Therefore, in these cases, the victim needs artificial respiration.

Checking the condition of the victim, including giving his body an appropriate position, checking the pulse, the state of the pupil and breathing, should be done quickly - within 15 - 20 seconds.
If the victim is conscious, but before that he was in a faint or was under current for a long time, it is necessary to comfortably lay him on a dry bed, cover him with something from his clothes, remove unnecessary people from the room and until the arrival of a doctor, who must be called immediately , provide him with complete rest, continuously monitoring his breathing and pulse. In no case should the victim be allowed to move, much less continue to work, even if he feels well and has no visible injuries. The negative impact of electric current on a person may not affect immediately, but after some time - after a few minutes, hours and even days. So, in a person who has been exposed to current, a sharp deterioration and even cessation of the work of the heart may occur in a few minutes, or other dangerous symptoms of damage may appear. Cases have been registered when a sharp deterioration in the state of health, sometimes leading to the death of the victim, occurred a few days after his release from the current, during which he subjectively felt well and had no external injuries. Therefore, only a doctor can correctly assess the state of health of the victim and decide on the assistance that needs to be provided to him on the spot, as well as on his further treatment. If it is impossible to quickly call a doctor, the victim is urgently delivered to a medical institution on a stretcher or by transport.

If the victim is unconscious, but with a stable breathing and pulse, he should be comfortably laid on a bed, unfasten his clothes and belt so that they do not impede his breathing, provide fresh air and take measures to bring him to consciousness - bring to the nose with cotton wool moistened with ammonia, sprinkle the face with cold water, rub and warm the body. The victim should be provided with complete rest, apply cold to the head, remove strangers from the room and continuously monitor his condition. He should wait for the doctor's arrival only in the "lying on his stomach" position with periodic removal of mucus and stomach contents.

In the absence of signs of life, i.e. when the victim has no breathing and pulse, and painful stimuli do not cause any reactions, the pupils of the eyes are dilated and do not react to light, the victim must be considered to be in a state of clinical death and immediately begin to revive him , i.e. to conduct an indirect heart massage and artificial respiration.
Often, the revival of people struck by electric shock is achieved as a result of timely and qualified first aid by a workmate or other witness of the electric shock. In more severe cases, this assistance ensures that the body of the allegedly deceased remains alive until the arrival of a doctor who can apply more effective resuscitation measures.

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