An active social life, constant presence in the cycle of events, family, work - all this together causes strong stress and anxiety. Due to an unhealthy lifestyle, as well as exposure to negative situations, a person may experience stress, which in itself has a destructive effect on emotions and health.

What is stress: concept

Before looking for ways to get rid of the negative impact of external factors, you need to know what stress is, for what reasons it occurs and what signs can be used to judge its presence. Stress can be defined as the body's reaction to various stimuli. The magnitude and duration of action of these stimuli varies, and their influence and consequences largely depend on individual characteristics and the ability to cope with negative factors.

Stress is also called a state of increased tension and heavy load on the human psyche. It is known that not only negative factors can cause stress, although they are the most common cause, but also positive ones. For example, changes in the family, the birth of a child can also be a reason, although for most people such events are positive.

Thus, stress is defined as the body's response to stressors. These are those factors and elements in a person’s life that can directly affect his condition.

Causes

In order to be able to avoid the influence of negative stimuli on the body, it is important to know the causes of stress. A person’s resistance to external stimuli is of great importance. Different people react differently to the same event; accordingly, one person may experience stress while another may not. Main reasons:

• Chronic fatigue, when there is little time left for proper rest.
• Internal attitudes and beliefs of a person that do not allow them to adequately and calmly respond to certain stimuli.
• Traumatic life situations: illness of relatives and one’s own, death, sudden changes in life.
• Long-term financial problems.
• Life not meeting your own expectations.
• Pressure from loved ones, especially in the family.
• Intrafamily disagreements.
• Problems at work, inability to find mutual language with colleagues, conflicts with superiors, impossibility of moving up the career ladder if a person expects it.

The type of human nervous system and its susceptibility to stimuli are of great importance. Weak nervous system, fears aggravate the impact of stress factors and lead to its intensification.

How to determine if you have stress: symptoms and signs

Now it is necessary to find out the main signs and symptoms of stress in order to begin its prevention and remove a person from a negative state in time. All symptoms can be divided into several categories:

• Emotional;
• Cognitive;
• Physiological;
• Social.

Emotional Signs

A person, being in a state of stress, feels irritability, aggressiveness, tearfulness, and a feeling of loneliness. Sudden and poorly controlled outbursts of anger are possible, which leads to conflicts with other people. Stress often causes the development of depressive disorder, which is why it is so important to minimize its impact. There is a change in mood from good to sharply negative.

Cognitive signs of stress

Exposure to stress factors, especially long-term, leads to deterioration in thinking, memory, and attention. A person in this state solves current problems worse, it becomes more difficult for him to perceive new information and fulfill his professional duties.

Physiological symptoms

Stress causes disruption of many body functions. Headaches, pain in the heart area appear, and blood pressure rises. Often, a person under stress experiences insomnia, loss of appetite or an increase in appetite, which provokes a change in weight. Severe fatigue and weakness in the body may occur, and libido may decrease.

Social signs

A person in a stressful situation may enter into conflicts with other people, not always being aware of his own actions. People can transfer the impact of stress at work onto loved ones, taking out their anger on them. Stress in the family, in turn, can affect efficiency in professional activities, and constant negative thoughts provoke errors in work and sometimes injuries. A person who has been under stress for a long time may experience disruptions in social contacts, as people begin to avoid his aggression.

Types of stress

In medical and psychological practice, it is divided according to its mode of action: positive form and negative form.

Eustress is stress caused by positive events. It is divided into two groups:

• Caused by emotions.
• Mobilizing.

The first type occurs when a person realizes what is happening to him, he understands the tasks facing him and sees ways to solve them. The second type involves a small adrenaline rush, which helps you tune in and quickly switch to solving the current task. We experience mobilizing stress in the morning, when we need to quickly get ready for work. These are mild types of stress that help you deal with current problems and be active in the world around you.

With low resistance of the human body and psyche to the influence of external factors, eustress can turn into destructive.

Distress - this type of stress has a destructive effect on the human body. Mental activity is impaired, physical health deteriorates, and performance decreases. It can also be divided into several subtypes.

1. Physiological. Such stress appears when exposed to unfavorable environmental factors: temperature, weather, as well as internal factors - hunger, thirst, pain in the various parts bodies.
2. Emotional. It occurs during situations when a person experiences strong emotions, and they can be not only negative, but also positive. Constantly experiencing the same emotions can cause fatigue, moral and psychological exhaustion. This type also occurs in the presence of a strong imagination, fantasies that can cause real stress.
3. Short-term. Occurs when suddenly exposed to certain factors, for example, sudden fear. Often associated with the instinct of self-preservation. It usually goes away quickly and has no after effects. However, when a highly traumatic situation occurs, the stress can last for several days and be profound.
4. Chronic. This is the most dangerous type. A person is daily and systematically exposed to certain stressors. At the same time, he gets used to their presence, stops noticing, however, they continue to act. Distress can lead to disruption of the body, various diseases, and nervous breakdowns. It often ends in its development in a severe form, even to the point of suicidal tendencies.
5. Nervous stress. It is often observed in people predisposed to nervous diseases, but can also occur against the background of severe stress. IN in this case much depends on the type of nervous system and how a person usually reacts to stimuli.

Stages of stress development

Development takes place in several stages. You can experience both a state of excitement, when it is difficult to control your emotions and actions, and a state of inhibition and indifference to what is happening. There are 3 stages of stress:

The first stage is anxiety

This is the body's initial reaction to exposure to irritants. Anxiety, apprehension, and wariness appear. At this stage, a person can mobilize his strength to solve the situation. The stage lasts from several minutes to several weeks, it all depends on the individual characteristics of the psyche. As a result, a person may lose self-control, his behavior changes to the opposite of what is usual for him, tension increases, and relationships with loved ones and colleagues may be disrupted.

Resistance

At this stage, the body’s resources are activated and resistance to stressors occurs. Being at this stage, a person is able to most effectively cope with the impact of the stimulus. The body's resistance is overestimated, a person is capable of analyzing and finding the most effective solution.

The third stage of stress is exhaustion

If a solution and a way out of the situation is not found, and the person is unable to cope with his emotions, then the stress goes into the phase of exhaustion. You begin to feel severe fatigue, indifference, lack of strength and desire to do and change anything. High likelihood of somatic and psychological diseases.

If a person has enough of his own resources or has found methods to deal with stress, then he escapes its influence.

The psyche and resistance of each person to unfavorable factors is individual. One person experiences a little stress and easily finds a way out, while another reacts violently and aggressively to a similar situation. It is important to learn to identify the presence of stress and its type in time and take appropriate measures. Rest, change of activity, positive social contacts, sports will help reduce the influence of unfavorable factors and prevent mild forms of stress from developing into.

Stress- this is the human body’s response to overstrain, negative emotions, or simply monotonous bustle. During times of stress, the human body produces the hormone adrenaline, which forces us to look for a way out. Everyone needs stress in small quantities, as it makes you think and look for a way out of a problem; without stress, life in general would be boring. But on the other hand, if there is too much stress, the body weakens, loses strength and the ability to solve problems.

Selye identified 3 stages of general adaptation syndrome:

Anxiety stage. The person is in a state of alertness and tension. Adaptive resources are mobilized in the body and a kind of “pre-launch readiness” arises. Although a person feels well physically and mentally and is in a good mood, during this period so-called psychosomatic disorders may occur: migraine, allergies, stomach ulcers or gastritis.

Resistance stage. Occurs if stress remains strong. All resources raised by the body for adaptation begin to be actively spent. A person no longer feels an increase in strength, but has already “got into working shape” and is ready to overcome difficulties for a shorter period of time, despite barely perceptible fatigue.

Exhaustion stage. Occurs with prolonged exposure to stress on the body. The energy spent fighting against circumstances has already been exhausted, and moral and physical strength is running out. A person no longer has the ability to defend himself. In this case, assistance can be provided from outside in the form of support or eliminating the cause causing stress.

For each stage, characteristic changes in neuroendocrine functioning are described.

Initially, Selye viewed stress solely as a destructive, negative phenomenon, but later Selye writes:

Stress is a nonspecific response of the body to any demand presented to it. […] From the point of view of the stress response, it does not matter whether the situation we are faced with is pleasant or unpleasant. All that matters is the intensity of the need for restructuring or adaptation.

- Hans Selye, "The Stress of Life"

Types of stress

Eustress

The concept has two meanings - “stress caused by positive emotions” and “mild stress that mobilizes the body.”

Distress

A negative type of stress that the body cannot cope with. It undermines human health and can lead to serious illnesses. The immune system suffers from stress. People under stress are more likely to become victims of infection, since the production of immune cells drops markedly during periods of physical or mental stress.

Emotional stress

Emotional stress refers to the emotional processes that accompany stress and lead to adverse changes in the body. During stress, the emotional reaction develops earlier than others, activating the autonomic nervous system and its endocrine support. With prolonged or repeated stress, emotional arousal can stagnate, and the functioning of the body can go wrong.

Psychological stress

Psychological stress, as a type of stress, is understood differently by different authors, but many authors define it as stress caused by social factors.

Symptoms of stress

What is stress from a practical point of view? To understand this, let's look at the main symptoms of stress:

A constant feeling of irritation, depression, sometimes for no particular reason.

Bad, restless sleep.

Depression, physical weakness, headache, fatigue, reluctance to do anything.

Decreased concentration, making it difficult to study or work. Memory problems and decreased thinking speed.

The inability to relax, to put aside your affairs and problems.

Lack of interest in others, even in best friends, family and friends.

A constant desire to cry, tearfulness, sometimes turning into sobs, melancholy, pessimism, self-pity for your loved one.

Decreased appetite - although the opposite can also happen: excessive absorption of food.

Nervous tics and obsessive habits often appear: a person bites his lips, bites his nails, etc. Fussiness and distrust of everyone appear.

Later, Selye additionally introduced the concept of “positive stress” ( Eustress), and “negative stress” is designated as distress.

Positive Properties of Stress

And here we again give a small list:

According to Dr. Richard Shelton from the University of Alabama, stress does not always have a negative effect on the human body. Yes, if it has become chronic, then you should contact a specialist, but if stress occurs only periodically, then this can be beneficial

When exposed to stress, indicators of intellectual abilities increase, because the brain creates more neurotrophins that maintain neurons in a state of viability and ensure communication between them

Stress strengthens the immune system because... the body, feeling its impact, begins to prepare for potentially dangerous situations, during which interleukins are produced - substances, to some extent, responsible for maintaining normal immunity. Stress mobilizes the body's resistance, although only temporarily

The body becomes more resilient under the influence of stress, because stress can be called a kind of training for the emotional system and psyche. When a person faces stress and solves the problems associated with it, he becomes more resilient to more serious problems

Stress forms motivation. This type of stress is called positive or simply eleustress. It allows a person to enter a state that saves energy and resources, and as a result of which a person simply does not have time to procrastinate, reflect or worry

Johns Hopkins University experts have found that children of women who experienced mild or moderate forms of stress during pregnancy develop faster. physical activity And motor skills

Severe stress dilates a person's pupils so that he can collect the maximum amount of visual information about current events

According to scientists, stress is the most important part of the evolutionary process, because it enhances a living creature's ability to survive

Stress causes the blood to thicken, which prepares the body for injury (but back side“medals” is that blood clots can occur due to frequent stress)

How to deal with stress?

Many prevention methods can be performed without the help of a specialist. For example, for those who constantly live in a nervous environment and face stressful situations every day, psychotherapists advise:

treat current events more simply and not take them to heart;

learn to think positively, finding positive traits in every incident;

switch to pleasant thoughts. If you are overcome by any negativity, force yourself to think about something else;

laugh more. As you know, laughter not only prolongs life, but also helps get rid of nervous tension;

study physical culture, because Sport is a good way to get rid of negativity and cope with stress.

Avoid unnecessary stress.

It is impossible to avoid all stressful situations. There are, of course, some that, despite their unpleasantness, must be resolved. However, in life there is a huge amount of stress that can still be avoided.

Try to change the situation.

If you can't avoid a stressful situation, try changing it. Find out how you can change things to prevent this problem from occurring in the future. This is often due to changes in interpersonal communication and work in your Everyday life.

Adaptation to a stressor

If you cannot change a stressful situation, then change your attitude and adapt to it. Look at stress from a slightly different angle

Accept what you can't change

Some sources of stress are unavoidable. You cannot prevent or change stress caused by a serious illness or death of a loved one, crisis, etc. In such cases, the best way to cope with stress is to accept these situations as they are.

Find time for relaxation and entertainment

If you regularly find time for relaxation and entertainment, then you will be better protected from inevitable stressful situations.

Lead a healthy lifestyle

You can increase your resilience to stress by improving your physical health.

Stress: causes, types and prevention

05.08.2017

Snezhana Ivanova

All people are susceptible to the effects of stress. Nervous tension, various surprises at work and in the family lead to exhaustion of moral and physical strength.

Stress is an integral part of life modern man. Many people would like to avoid it completely, but in most cases this is not possible. Nervous tension, various surprises at work and in the family lead to exhaustion of moral and physical strength. All people are susceptible to the influence of stress, its symptoms are known to everyone.

Symptoms of stress

It is important for everyone to know the symptoms of stress. Life sometimes presents us with such surprises that we can only be surprised at how in an unknown way everything turns out. By what manifestations can one understand that a person is experiencing severe nervous tension? What are the prominent symptoms of stress? Let's try to figure it out.

Sleep disturbance

A person under stress often suffers from insomnia. Sleep disturbances are associated with overexcitation of the nervous system. Such a load is fraught with its consequences. Often there is a situation when a person wants to sleep, but cannot do so. He fails to achieve complete relaxation. Thoughts are layered on top of each other, making it difficult to adequately perceive current events. A person under stress cannot experience the pleasure of relaxation. All he does is fight invisible enemies and constantly expect the worst possible outcome. Everyone has their own causes of stress. The symptoms for most people are approximately the same. The first thing that begins to be noticed is that peace of mind disappears, a person loses support under his feet. Moreover, in most cases, people strive to endure any mental turmoil. Few people manage to avoid stress in everyday life, but it is necessary and possible to fight against it.

Physical weakness

When stressed, physical weakness is always observed, this is his characteristic symptom. It's all about the hormone adrenaline, which begins to be produced in large quantities during stress. Physical weakness is the result of nervous overstrain. Sometimes characteristic muscle pain appears. There is no need to be afraid of this condition - it will pass in a few hours. After stress, it is best to sleep and mentally disconnect from what is happening. You cannot force yourself and force yourself to do something unless emergency circumstances require it. Physical weakness is an absolutely natural reaction to severe fatigue and stress.

Sense of anxiety

Another characteristic symptom that is simply impossible not to notice. Stress undermines the body's internal strength, leaving disappointment and fear inside. The feeling of anxiety does not leave those people who are under stress. This symptom indicates that it is time to take some effective measures, and not just suffer endlessly. Anxiety, irritability, and reluctance to act are associated with a loss of strength. It is undesirable to leave a person alone in such a state, no matter what causes the disorder. The best medicine is to talk to a loved one or good friend who can support you. Other symptoms of stress are associated with the inability to relax and make the right decisions.

Any nervous shock does not arise out of nowhere. Nothing just happens. For the formation and development of stress, very serious reasons are necessary. They usually indicate what a person needs to change in his life. Anyone who is attentive to their own condition and does not want to aggravate it should engage in stress prevention. Let's take a closer look at the causes of stress.

Job change

Very often, a change in the usual environment entails the development of stress. This is a common cause of stress. A person needs to get used to a new environment. At first, everyone experiences a certain nervous tension and self-doubt. The feeling of anxiety and some danger may not leave for several days or even weeks. And this is a completely normal reaction healthy body for stress. Changing your occupation is a serious step that should not be taken spontaneously, under the influence of emotions. This reason is quite enough to start experiencing not entirely pleasant emotions. In most cases, people are terrified of being fired and do everything possible to avoid this event, because they believe that finding a good job is difficult and impossible to do quickly.

Breaking up with a loved one

This is a serious reason that can lead not only to the development of stress, but also act as a serious basis for the formation of a nervous breakdown. A person is not omnipotent, he cannot constantly experience negative emotions and not have any significant consequences. Parting with a loved one is something that can overturn the system of internal beliefs and break the strong mental organization of the individual. This happens because people feel a deep need to take care of someone close to them. If you deprive a person of such an opportunity, he will feel unnecessary and unfulfilled. Prevention and treatment of stress arising from personal relationships is impossible without the individual’s awareness of their future prospects. Still, a lot needs to be rethought and understood in order to change the attitude towards the situation.

Unmet needs

Sometimes stress is formed on the basis of unmet needs. They can have both physical and psychological background. What can be attributed to this point? For example, unrealized dreams of personal happiness, unrequited love. Difficulties at work, associated with the need to prove oneself and prove one’s importance, also lead to stress. An unmet need for love and recognition is a common cause of stress. If people analyzed all the reasons that could lead to nervous overstrain, it would be impossible to describe them all. There are many reasons why stress occurs. If a person does not take care of himself, he will very soon have a nervous breakdown.

In psychological science, it is customary to distinguish several stages in the development of stress. These stages characterize a person’s state of mind and the ability to withstand any negative factors. The very stages of stress can be compared to the steps along which a person moves through the labyrinths of his emotions.

Mild degree

The very first stage is characterized by the appearance of slight fatigue, impressionability, and sensitivity. A person suddenly begins to think about his life and is afraid to take active steps to correct an unsatisfactory situation. The mild stage does not bring much suffering. It only shows that something is wrong with a person: he is tired, nervous, and has lost his chosen path. But if you don’t try to get rid of nervous tension, anxiety and doubts will only grow.

Average degree

The second stage, which is characterized by a rapid increase in the level of anxiety. At this stage, it becomes more difficult to resist the onslaught of stress. The second stage assumes that a person begins to immerse himself in his own experiences, although he continues to actively seek a way out of the predicament. Being in the middle stage, a lot can still be corrected without much damage to health. The only sad thing is that people sometimes think very little about how much they harm themselves. You cannot treat stress without any attention; it is fraught with irreversible consequences.

Severe degree

Unfortunately, stress develops and progresses very quickly. If the situation goes too far, you have to reap bitter fruits. The third stage of stress is characterized by severe depression and reluctance to make any attempts to restore mental balance. A person stops believing that anyone can help him. This condition is already called anxiety disorders and has a strong impact on the perception of reality. Such a person is unable to perceive joy and requires serious treatment. The third stage of stress development requires increased attention.

Types of stress

In psychological science, there are two main types of stress. These types are fundamentally different from each other and allow us to judge how productively a person works on himself. Knowing the types of nervous tension, you can try to analyze your own state and come to certain conclusions.

Eustress

This is a type of nervous tension in which there is a strong concentration of attention on some object or phenomenon. In this case, experiences are even beneficial: person in a short time mobilizes all his internal forces to get out of a difficult situation and achieve a certain result. This type of shock contributes to a better understanding of one’s own intentions and the search for a way out. A person begins to realize what he really should strive for, and what it is better to completely abandon.

Distress

This type of nervous tension cannot be beneficial. It is a type of nervous disorder in which a person suffers greatly. In essence, distress is a type of stress, the main distinguishing feature of which is prolonged emotional arousal. With such a disorder, of course, a person cannot fully develop and feel happy. In this case, the tension increases several times, and cannot be compared with any types of emotional disorders. Distress is not just a type of disharmony within a person, but a serious disorder that requires timely treatment.

Treatment and prevention of stress

Any emotional abnormalities must be examined. It is better to warn them than to try to fix something later. Competent treatment must be prescribed by a specialist, and not by a lover of intimate conversations. Qualified psychologists deal with stress prevention. What are the basic principles of treatment and prevention? Let's try to figure it out!

Improve sleep

Before you start swallowing sedative pills, you should take a simpler route. You need to start monitoring the quality of your rest. Very often, people significantly neglect sleep, sacrificing it for the sake of some urgent matters. This should not be done. Sleep is extremely important for humans. The correct daily routine will be an excellent prevention of stress and will help in treatment if the problem has already appeared. It is better not to delay treatment if a person really needs it.

Physical activity

Many modern people, guided by certain considerations, significantly neglect physical activity. This is a big mistake that can lead to irreparable consequences. Treatment and prevention of stress are based on constant movement. A person must realize that he needs to do gymnastics or exercises at least once a day. It is best to engage in a specific sport. This is an excellent treatment that helps even in advanced cases. The treatment of a nervous disorder itself requires that the individual take full responsibility for what is happening. You need to try to move as much as possible, then later you will not have to resort to treatment with potent drugs.

Meditation

This method is good because it allows you to get rid of any manifestations of trouble in a person’s state of mind. It is advisable to begin treatment of stress with a deep understanding of the events taking place. How stronger personality If you develop the skill of managing your own inner essence, the faster you will be able to cope with any problem.

Thus, in order to free yourself from nervous tension, you need to try to find peace of mind as soon as possible. It is better to prevent a strong emotional disorder in time than to resort to its treatment later.

Good day, dear readers!

In this article we will look at such important issues on the topic of stress as: the concept of stress, causes, symptoms and development of stress, stressful situations, as well as how to relieve stress and prevent its manifestation. So…

Stress concept

Stress ( English stress)– a nonspecific (abnormal) condition or reaction of the body to various unfavorable factors (stressors) affecting it. Among the most popular stressors are fears, conflicts, and lack of funds.

Symptoms of stress include irritability, anger, insomnia, passivity, lethargy, dissatisfaction with the outside world and other signs.

An interesting fact is that small stressful situations are necessary for a person, because... they play an important role in further favorable changes in the life of the person himself. This is due to the release of adrenaline into a person’s blood during a stressful situation, as well as other biochemical reactions that help a person solve a particular problem, which may last for more than one year in a person’s life.

One example that clearly reflects this picture: In the 90s, one person went broke in business, and in such a way that he was also left in large debts, about 1 million dollars. This stressful situation forced the person to mobilize all his mental and other abilities to solve this issue. After some time, he decided to make several types of salads and offer them for sale in one of the capital’s stores. His salads quickly sold out, and literally a year later he was supplying salads to many metropolitan supermarkets, which allowed him to repay his debt.

Another example, which is often called the “instinct of self-preservation” - when a person is in mortal danger, he can solve this issue in a way that is simply impossible in a normal state.

Of course, the situations are different, and so are the solutions, but I think, in general, you understand the picture.

In addition to its positive effects, stress can also contribute to negative consequences. When a person is constantly exposed to stressful situations, his body intensively wastes its strength (energy), which leads to its rapid exhaustion. Since all organs are in a tense state, they are more susceptible to secondary adverse factors, for example, diseases.

A striking example is the situation when a person gets sick under stress, the speech apparatus is impaired (), etc.

In addition, severe stress or a sudden stressful situation sometimes leads a person to.

Also, with strong, prolonged and frequent stress, a number of pathological changes develop, expressed in various diseases of the mental, nervous, cardiovascular, digestive, immune and other systems. The body becomes exhausted, weakens, and loses the ability to solve or get out of a stressful situation.

Thus, scientists have established two main types of stress - Eustress (positive stress) And distress (negative stress). We’ll talk about the types later, but now let’s move on to considering the symptoms (reactions) of the body to stressful situations.

Among the most popular reactions of the body to stress are:

- causeless and frequent attacks of irritability, anger, dissatisfaction with the people around a person, the situation, the world;

- distrust of yourself and the people around you, fussiness;

- frequent desire to cry and sobbing, melancholy, self-pity;

- lack of desire to eat food, or, conversely, excessive desire to eat;

- nervous tics, non-specific desires for the patient to bite one’s nails, bite one’s lips;

- increased sweating, increased excitability, digestive system disorders (,), itching of the skin, rapid heartbeat, chest discomfort, breathing problems, feelings of suffocation, sharp, numbness or tingling in the extremities;

- increased interest in alcohol, drugs, smoking, computer games and other things that the person was not particularly interested in before.

Complications of stress

Among the complications are:

- constant insomnia and headaches;
- drug and alcohol use;
— disorders of the digestive system –, ;
- cardiovascular diseases ( , );
- depression, hatred, suicidal desires.

There are a great many causes of stress, because... Each person has his own individual body, psyche, way of life, therefore, the same factor may not affect one person at all, or have an insignificant effect, while another person literally gets sick, for example, a conflict with another person. Therefore, let’s consider the most popular causes and/or stress factors:

— conflict situation with another person - at work, at home, with friends or even with strangers, a quarrel;

— dissatisfaction with one’s appearance, the people around him, success at work, self-realization in the world, the environment (home, work), standard of living;

- low cost of living, lack of money, debts;

- long-term absence of vacation and proper rest from everyday activities and everyday life;

- routine life with the absence or small amount of positive emotions and changes;

- long-term chronic diseases, especially affecting appearance, as well as illnesses of relatives;

— overweight;

- death of a relative or just a loved one or acquaintance;

- lack of microelements in the body;

- watching emotional films, or vice versa, horror films;

- problems in sexual life;

- frequent fears, especially of fatal diseases (), the opinions of others, old age, a small pension;

- loneliness;

- excessive physical activity or unfavorable conditions environment(cold, heat, rainy weather, high or low atmospheric pressure);

- a sudden change in the environment - moving to another place of residence, changing jobs;

- hard music;

- other reasons or situations that can hook or irritate a person.

Types of stress

• By type of stimulus:

Physical stress. It occurs as a result of exposure of the body to unfavorable environmental conditions - sun, cold, heat, rain, radiation, etc.

Biological stress. Occurs as a result of a malfunction of various body systems, diseases, injuries, excessive physical activity on the body.

Psychological or mental (emotional, nervous) stress. It occurs as a result of exposure to various positive or negative emotions/experiences. Most often due to social problems– money, quarrels, living conditions.

• According to the type of reaction of the body to stressful situation:

Eustress. Provoked by positive emotions and experiences.

Distress. A negative form of stress in which it is difficult for the body to cope with a problem. Is common cause various diseases, sometimes even fatal, such as cancer.

• By time:

Short-term stress. It emerges and develops rapidly. It also disappears very quickly after removal of the stressor (pathogenic factor).

Chronic stress. This type of stress attacks a person day after day, accustoming the body to being under it in such a way that the patient practically begins to believe that this is his reality, without seeing a way out. A chronic form of stress often leads a person to various complex diseases, phobias, and suicide.

Phases of stress

The development of stress occurs in three phases:

1. Mobilization. The body reacts to a stressor with anxiety and mobilizes its defenses and resources to withstand the stress factor.

2. Confrontation. The body resists a stressful situation, the person actively seeks a way out of it.

3. Exhaustion. With a long duration of influence of a stress factor on a person, the body begins to deplete and becomes vulnerable to secondary threats (various diseases).

Treatment of stress

How to relieve stress? Treatment of stress includes the following points:

— removal of the stressor (stress factor);
— physiological procedures;
- taking sedatives;
- psychological correction.

1. The first thing to do to relieve stress is to remove the irritating factor, if possible. For example, change jobs, stop communicating with a conflicting person, etc. Sometimes even the red walls of your bedroom or office space can be an irritating factor.

2. Physiological stress relief procedures include:

- healthy sleep;
— good rest, preferably in nature;
- eating food enriched with vitamins and;
- active lifestyle - exercise, cycling, swimming;
- relaxing baths;
- relaxing music;
- a walk in the fresh air before bedtime;
- deep, calm breathing - inhale through the nose, exhale through the mouth;
- relaxing massage.

3. Medicines against stress are divided into two groups - sedatives and tranquilizers (anxiolytics).

Sedatives or drugs are aimed at calming the mental system. Among them are:

— sedatives: “Barboval”, “Valerian”, “Melison”.
- sedatives: tea with, tinctures (, peony), decoctions (, oregano), relaxing baths (with pine needles).

Tranquilizers (anxiolytics): Adaptol, Noofen, Tenoten.

Important! Before using medications and other anti-stress medications, be sure to consult your doctor!

4. Taking vitamins has a very beneficial effect on the body, This is especially true when eating monotonous and unhealthful food, or under constant physical and mental stress. Particular emphasis should be placed on taking B vitamins, of which large quantities are found in nuts, cereals (wheat, rice, barley), black seeds, and dried apricots.

5. Psychological correction. Consulting a psychologist can help you rethink your life, change your daily priorities, and change your attitude towards yourself and other people. Sometimes a professional, after listening to the patient, can help make the right decision in a given situation, or teach the person to solve stressful situations himself. In all cases, everything is individual, as you and I said at the beginning of the article.

I also can't help but mention about prayer, because turning to God and His solutions to certain issues, including stressful situations, often go beyond understanding, and the result usually exceeds all the expectations of the person who turns to Him. Who else but the Creator is capable of resolving the issues of His creation and understanding all its bitterness, despair, melancholy and other human problems.

To minimize the development of stress, pay attention to the following recommendations:

— lead an active lifestyle;
- eat fortified food;
- try to find a job that you like;
- get enough sleep;
- give up alcoholic drinks, do not use drugs;
— spend more time outdoors, relax in nature, not at the computer;
— limit yourself in caffeine consumption (coffee, strong black tea);
- do not watch or listen to what is unpleasant for you (movies, music, news);
- keep an eye on your child - what he reads and watches, limit him from information of a violent, otherworldly and occult nature;
— share your experiences with friends or relatives you trust;
- if you feel that you cannot or do not know how to overcome stressful situations, consult a psychologist for advice;
- turn to the Lord and ask Him to help you overcome stressful situations.

Which doctor should you consult if you are stressed?

• Psychologist;
• Psychotherapist.

Video about stress

In most medical sources, stress is described as a certain reaction of a person in response to exposure to a variety of stimuli. Moreover, these can be not only emotional and psychological factors, but also physical ones.

IN Lately When studying the etiology and pathogenesis of many diseases (especially autoimmune and oncological diseases, lesions of the cardiovascular system), attention is paid to such a concept as psychosomatics, in other words, the relationship of the psychological state with the work of internal organs and systems.

As a result of clinical studies, it was found that it is the permanent influence of stress that is one of the main causes of many pathologies.

A major role in the study of stress and the body's response to the influence of unfavorable environmental factors was played by the Canadian scientist Hans Selye (1907 - 1982).

The data he obtained allowed modern specialists to explain the relationship of this condition with various acute and chronic diseases.

Currently, stress also means:

• factors that have a strong negative (as well as positive) effect on the body (they are also called stressors);
• the body's response to stressors;
• adaptation mechanisms that “turn on” in health-threatening situations.

Under the influence of both physical and mental factors, certain biochemical reactions occur in the body. The autonomic nervous system is activated, the sensitivity of adrenergic, cholinergic and serotonin receptors increases. The activity of the hypothalamic-pituitary system increases, which leads to the release of adrenaline, the renin-angiotensin system, which is reflected in the level of blood pressure.

The activity of the kallikrein-kinin system, which includes protein structures that regulate the intensity of pain impulses, vascular tone, etc., also increases. In addition, certain changes occur in the functioning of the cardiovascular system. This condition also affects the rheological properties of blood, increasing its ability to clot.

On the one hand, these reactions are designed to protect internal organs and tissue from damage. However, on the other hand, prolonged exposure to such factors leads to the opposite effect - disruption of the functioning of the cardiovascular, nervous, endocrine and other systems.

There are many classifications of stress. Thus, according to G. Selye, stress can be not only harmful, but also beneficial for a person. It is called eustress. Against the background of such a state, the body’s reserve capabilities are mobilized, resistance to various environmental factors (various infections, blood loss, etc.) increases. There are cases when, against the background of eustress, symptoms of chronic somatic diseases disappeared.

“Harmful” stress (distress), on the contrary, reduces the body’s resistance, aggravates the course of existing pathologies and, moreover, causes the emergence of new diseases. It is believed that the development of this condition is due to too intense exposure to a stress factor or an inadequate response of the endocrine system to its influence. But the physiological nature of eustress and distress is not fully understood.

Another classification involves dividing stress into:

• Biological. It appears as a protective mechanism, regardless of the type of exposure. Manifests itself in the form of tachycardia, hypertension, decreased activity immune system. Breathing movements become deeper and more frequent, muscles are tense. At the same time, the digestive tract slows down, and metabolic processes accelerate.
• Psychological (emotional). This term refers to a person’s emotional response to stressors. This form of stress depends more on psychological characteristics. Thus, a tendency to depression, complexes, uncertainty about own strength etc. increases the negative impact of distress and can lead to serious consequences in the future.

Previously, only a limited number of diseases (asthma, ulcers, hypertension, migraine) were considered purely psychosomatic. But now this list has expanded. According to experts, many pathologies can be added to it, ranging from colds to cancer.

• Professional (labor). IN production activities Some extreme situations for the employee constantly arise. On the one hand, they require constant intensive work under conditions of lack of time and resources. On the other hand, distress can be a consequence, and vice versa, of monotonous activity, lack of interpersonal relationships, etc. Be that as it may, professional stress occurs when there is a discrepancy between the demands placed on a person by his job and his internal capabilities and resources. Psychological stress is also increased by external stimuli (noise from appliances, hum of office equipment, etc.). This group of stress also includes the state in which students and schoolchildren find themselves during exams and tests, serving in military units stationed in “hot spots,” etc.

A separate group includes the so-called post-traumatic stress disorder, which was described in his numerous works by the American psychoanalyst A. Kardiner in 1980. This condition is usually associated with natural disasters, catastrophes, and various incidents that go beyond the usual human experience.

But symptoms of delayed psychological trauma may appear much later than the direct influence of a stress factor in the form of headaches, impairments gastrointestinal tract, of cardio-vascular system. In addition, manifestations of this condition include attacks of anger, irritability, aggressiveness, loss of interest in surrounding events, etc.

During stress, several stages are distinguished, which were described in the concept of the general adaptation syndrome, described by G. Selye in 1960.

• Alarm stage. During this period, the body's defenses are mobilized, when the activity of the nervous and endocrine systems increases. Mechanisms for preserving and maintaining homeostasis are activated, the performance of organs and tissues involved in specific and nonspecific stress-response increases due to the increased breakdown of glucose and other energy resources. At the same time, cell division processes are suspended, appetite and sexual function decrease. Mental activity increases to maintain normal temperature sweating increases. Due to stimulation of the activity of the adrenal cortex, a massive release of corticosteroids occurs into the blood.
• Stage of resistance (resistance). Force defense mechanisms reaches its maximum. A number of biochemical and metabolic reactions are aimed at maintaining homeostasis (the so-called constancy and balance of the internal environment of the body). This phase serves as a natural continuation of the anxiety stage. Proteins and fats are converted into energy, the level in the blood increases fatty acids, inflammatory reactions are suppressed. Sodium retention in the body is accompanied by an increase in blood pressure. Body weight can decrease, but not due to adipose tissue, but against the background of the destruction of proteins that make up the structure of muscles, skin and bones.
• Exhaustion stage. Develops against the background of prolonged influence of stress factors. Adaptive resources are depleted, which causes a corresponding emotional state of a person. Functions vital to the body slow down, reserves of antioxidants and proteins are depleted. The exhaustion phase is accompanied by increased loss of potassium, which affects the state of the cardiovascular system. Long-term stay in such a state is fatal due to hypotrophy of the adrenal cortex, inhibition of the structures responsible for the immune response.

The causes of stress are varied and to some extent depend on a person’s individual reaction to certain stimuli (for example, one person reacts quite calmly to work conflicts, another is more emotionally unstable).

However, the main stressors include:

• family troubles;
• various problems at work;
• loss of relatives, loved ones, friends (however, the resulting state is closer to depression, and on the appropriate scale such grief is assessed at 100 points);
• own illness or identified pathologies in family members;
• job loss or retirement;
• financial insolvency, constant lack of money;
• admission to a university, exams, quizzes, tests, etc.;
• man-made and natural disasters, disasters, wars, etc.;
• divorce;
• impossibility of self-expression and associated complexes.

Stress can also be caused by quite pleasant events in a person’s life:

• wedding;
• device on new job;
• purchase of housing;
• pregnancy and childbirth, etc.

A variety of physiological problems can also act as stressors:

• overwork;
• burns;
• severe injuries, fractures, etc.;
• upcoming surgery;
• fright;
• influence of heat or cold, etc.

As a rule, both physiological and behavioral and subjective reactions are involved in the development of symptoms of this condition:

• the content of catecholamines determines the severity of emotional experiences and predisposition to anxiety and stress disorders;
• the predominance of adrenaline is accompanied by feelings of anxiety and fear, while norepinephrine causes the opposite feelings of determination and anger;
• cortisol reduces the activity of the immune system, which predetermines a tendency to infectious, autoimmune and cancer diseases;
• increased activity of lipid peroxidation reactions often leads to pathologies of the cardiovascular system, in particular, damage to the membranes of myocardial cells.

Stress can also be acute or last for a long time. An example of the first form of the syndrome is the state before an important exam, meeting, competition, etc. Against the background of prolonged stress, gradual mobilization and subsequent depletion of the body's functional reserves occur.

The concept of stress and the main symptoms of this condition

Any person is susceptible to stress, regardless of social status, position or position in society. According to statistics, in the United States, where, in fact, the very concept of stress was first recognized and introduced into general clinical practice, about 90% of the working population suffers from this condition, and large corporations are forced to spend millions on paying health benefits. In our country, this figure is approximately 70%.

According to experts, professional stress plays an important role in the development of such a situation.

Depending on the factors provoking this condition, this syndrome is divided into:

• informational, when an employee cannot cope with the task due to a lack of data;
• communicative, associated with interpersonal relationships in the workforce, with clients, superiors, etc.;
• emotional, caused by the discrepancy between the requirements placed on the employee and his capabilities.

That is why companies that care about the emotional health of their employees invest effort and money in organizing on-site trainings and working with psychologists to develop a team-building strategy.

However, each person perceives or experiences a stressful situation differently. Susceptibility to this kind of irritants depends on the psychological make-up and individual characteristics.

People who are more susceptible to stressors are:

• strive for excellence in studying, performing work duties, and household chores;
• prone to causeless anxiety and depressive disorders;
• often become fixated on a particular situation;
• react too strongly to excitement, which is manifested by external symptoms (fluctuations in blood pressure, tachycardia, indigestion, etc.);
• suffer from neurological disorders.

The very concept of emotional stress includes a combination of several groups of clinical symptoms. First of all, this concerns the psychological state of a person.

• attacks of anger and irritability;
• unreasonable aggression towards family members, work colleagues and strangers(for example, in a store, public transport etc.);
• sleep disorders;
• hysteria;
• acute reaction to minor events;
• self-doubt, internal conflicts;
• pessimistic attitude towards the future (both one’s own and that of family and friends);
• pathologically increased activity, committing rash, impulsive actions.

Often not in better side Human behavior also changes. People under stress:

• avoid communication with other people (both face-to-face meetings and telephone conversations);
• distance themselves from family;
• prone to overeating or, conversely, lack of appetite;
• may abuse alcohol, smoke a lot, and, with a certain predisposition or under the influence of the environment, switch to taking narcotic drugs;
• deliberately provoke conflict;
• often cry for no apparent reason.

A person's mental abilities also suffer from stress. Appears:

• forgetfulness;
• absent-mindedness;
• slowing down speech, speaking;
• decreased concentration;
• inattention.

Being under chronic stress also affects your overall well-being. Often a person complains about:

• shortness of breath;
• increased heart rate;
• attacks of hypertension;
• chest pain;
• nausea, belching, heartburn and other symptoms associated with impaired digestive function;
• erectile dysfunction and decreased libido;
• violations menstrual cycle;
• skin itching.

Often, against the background of stress, chronic pathologies worsen, and resistance to viral and bacterial infections decreases. It has been proven that this condition leads to the occurrence of autoimmune diseases, diabetes mellitus, and various dermatoses.

Stressful state as a human response: methods of medicinal and non-medicinal assistance

In accordance with generally accepted opinion in psychology, the vast majority of people can be divided into two groups (A and B). A person belonging to the first type is usually focused only on success and achieving the goals he has set for himself.

Against the background of a stressful state, he is overcome by a thirst for activity (not always deliberate), which is explained by an increase in the activity of the sympathetic system. According to doctors, people with a similar character are more prone to diseases of the cardiovascular system.

People who are Type B behave in the exact opposite way under stress. They don’t rush headfirst into the pool, carefully considering every step. This behavior is associated with high functional activity of the parasympathetic system.

In addition, the literature on psychology also describes the most common models (strategies) of behavior in response to the influence of stress factors. This:

• Active resolution strategy. At the same time, a person tries to make maximum use of all the resources at his disposal (and tries to attract new ones) to resolve the situation.
• Active search strategy. A person is constantly looking for social support to solve his problem as effectively and efficiently as possible, turning to friends and relatives for help, trying to find connections in influential circles, etc.
• Avoidance strategy. This behavior is often compared to the desire of a mollusk to hide in its shell. A person also strives to limit contacts with the outside world as much as possible and avoid participation in solving the problem, expecting that everything will “resolve” on its own.

Therefore, all methods of combating this condition involve replacing negative emotions with positive ones. There are several techniques for overcoming your own emotions. This:

• Abstraction. If you constantly turn your thoughts to any problem, a significant part of your energy is lost. And in such a mood and depressed state, it is extremely difficult to find a solution. Therefore, psychologists recommend being distracted by something else, which will allow you to calm down and develop tactics for further action.
• Reducing the significance of an event. As a rule, the problem acquires a “universal” scale only when emotions are added. If you remove the psychological component, it is much easier to find a way out of a difficult situation or make the right decision.
• Action. At the initial stage of stress, a huge amount of hormones and neurotransmitters are released into the blood. Therefore, it is important not to remain in a stupor, but to get down to business (but at the same time, it is necessary to avoid rash actions that you will later regret).

To combat stress, psychologists recommend a model of behavior called the creation of a competing dominant. You need to take a deep breath and hold your breath for as long as possible. In such a situation, the body is “distracted” from stress and directs reserves in a different direction. When you exhale again, you need to lean back and tilt your head back slightly.

Thus, a person at the subconscious level takes the position of an outside observer, which allows him to assess the situation without emotions and make a decision:

• how to behave;
• what resources are needed to correct the situation;
• where to get them.

The following will also help in overcoming stress:

• physical exercise (but in accordance with your health condition);
• a change of scenery;
• positive emotions (playing with children, watching comedies, etc.);
• yoga techniques, auto-training, muscle relaxation.

However, if you cannot cope with stress on your own, and stress negatively affects your quality of life and causes conflicts in the family and at work, you need to consult a psychotherapist.

Today, several hundred methods are known psychological assistance patients, but are widely used:

• rational, in which a detached view of the problem is developed, without emotional overtones;
• suggestive, is carried out when the patient is immersed in a hypnotic trance and consists of creating the right attitudes regarding the fight against stress;
• psychoanalysis, during which the doctor finds out the cause of stress and, together with the patient, develops the correct tactics of behavior.

Certain medications having a sedative effect.

In such a situation, herbal sedatives or homeopathy will help:

• Nervo-hel;
• Novo-Passit;
• Persen;
• extracts of valerian, motherwort, peony tincture;
• Dormiplant and other drugs.

Multivitamin complexes containing magnesium will also help strengthen your nerves. ascorbic acid, B vitamins:

• Neurovit;
• Magne-B6;
• Neurovitan;

Experts have long noticed that pets can help overcome stress. In some countries, there are even special establishments where you can play with furry pets if you can’t have a pet at home. Therefore, if you are prone to stress, doctors recommend visiting the poultry market this coming weekend.