Author of the article: Maria Barnikova (psychiatrist)

Psychological stress

02.06.2015

Maria Barnikova

Most ordinary people regard stress as negative, painful experiences caused by insoluble difficulties, insurmountable obstacles, unfulfilled hopes...

The concept of stress is firmly rooted in the vocabulary modern man, and most ordinary people regard this phenomenon as negative, painful experiences or frustrations caused by insoluble difficulties, insurmountable obstacles, unfulfilled hopes. More than 80 years ago Hans Selye, the creators of the theory of stress, in his works emphasized that stress does not mean pain, torment, humiliation, or catastrophic changes in life.

Complete relief from stress means the end of life

What is psychological stress? We present its classical definition given by the author of the theory. Stress (stress - a state of increased stress, emotional tension) - a complex of nonspecific adaptive reactions of the body to any demands placed on it due to the influence of stress factors that lead to a violation of its homeostasis. Nonspecific reactions are adaptive actions aimed at restoring the original state of the body, producing specific effects on specific stimuli. Any surprise that makes a change in an individual’s usual life can be a stress factor. It does not matter what the nature of the situation is - positive or negative. Emotional shock can be provoked not only by external circumstances, but also by subconscious attitudes towards specific events. For the human psyche, only the amount of effort required to rebuild habitual life rhythms and the intensity of energy expended to adapt to new requirements play a role.

Types of stress

In medical practice, it is customary to divide stressful situations into two types: Eustress – positive form And distress - negative. Eustress mobilizes the body's vital resources and stimulates further activity. Distress brings, causes a “wound” that, even when completely healed, leaves scars.

Distress has a negative impact on a person’s physical and mental health and can give rise to the development of serious diseases. Stressful activities immune system significantly decreases, and a person becomes defenseless against viruses and infections. With negative emotional stress, the autonomic system is activated nervous system, the endocrine glands work more intensively. With prolonged or frequent influence of stress factors, the psycho-emotional sphere deteriorates, which often leads to severe depression or.

Based on the nature of the impact of stressors, the following are distinguished:

• neuropsychic;
• temperature (heat or cold);
• light;
• food (as a result of food deficiency);
• other types.

Outstanding psychologist Leontyev argued that in the case when the body demonstrates reactions to external phenomena that are not related to the satisfaction of vital needs (eating, the need for sleep, the instinct of self-preservation, procreation), such reactions are purely psychological. The concept of an intractable, extraordinary situation for a person in the concept of stress theory is also a psychological phenomenon.

Stressful situations are also divided into two groups: extreme social conditions(military actions, hooligan attacks, natural disasters) and critical psychological events(death of a relative, change in social status, divorce, exam). For some, the events that occurred are a shock, for others, they are a natural phenomenon, and the intensity of the reaction is purely individual. An indisputable fact: in order for a response to a stimulus to occur, this stimulus must have a certain strength. And each individual has an unstable, changeable threshold of sensitivity. An individual with a low sensitivity threshold demonstrates a strong reaction to a stimulus of low intensity, while an individual with a high sensitivity threshold does not perceive this factor as an irritant.

Biological and psychobiological stress

Stress is also usually divided according to parameters into two groups:

• Biological;
• Psychological.

Different authors have different definitions of psychological stress, but most scientists classify this type as stress caused by the influence of external (social) factors or formed under the influence of internal sensations. It is not always possible to apply the laws of the stages of its course to psycho-emotional stress, since each individual has purely individual mental properties and personal characteristics of the autonomic nervous system.

It allows you to differentiate the type of stressful situation Security Question: “Do stressors cause obvious harm to the body?”. In the case of a positive answer, a biological species is diagnosed; in the case of a negative answer, psychological stress is diagnosed.

Psycho-emotional stress differs from biological stress in a number of specific features, including:

• It is formed under the influence of both real and probable situations that are the object of the individual’s anxiety;
• Of great importance is a person’s assessment of the degree of his participation in influencing a problem situation, his perception of the quality of the chosen methods of neutralizing stressors.

The methodology for measuring stressful sensations (PSM-25 scale) is aimed at analyzing a person’s emotional state, and not at studying indirect indicators (stressor, indicators of depressive, anxious-phobic states).

Key differences between biological and psychological stress situations:

Group	Biological stress	Psychological stress
Cause of occurrence	Physical, chemical, biological effects of stressors	Own thoughts, internal sensations, influence of society
Danger level	Real	Virtual, real
Direction of stressors	Somatic health, life-threatening	Emotional sphere, self-esteem, social status
Nature of response	“Primary” reactions: fear, fright, rage, pain.	“Secondary” reactions: excitement, restlessness, irritability, anxiety, panic, depression
Time range	Clearly defined within the boundaries of the present and near future	Unclear, vague, includes the past and an indefinite future
The influence of individual character traits	None or minimal	Essential
Example	Viral infection, trauma, food intoxication, frostbite, burn	Conflict in the family, separation from a partner, financial difficulties, change in social status

Stress: main stages of development

The range of reactions to a stressful event includes a variety of states of excitation and inhibition, including states called affective. The process of a stressful state consists of three stages.

Stage 1. Emotional reaction of anxiety.

At this stage, the body’s first response to stress factors appears. The duration of this phase is strictly individual: for some people, the increase in tension goes away in a matter of minutes, for others, the increase in anxiety occurs over several weeks. The body's resistance to external stimuli decreases, and self-control weakens. A person gradually loses the ability to fully control his actions and loses self-control. His behavior changes to completely opposite actions (for example: a calm, self-controlled person becomes impulsive, aggressive). The person avoids social contacts, alienation appears in relationships with loved ones, and the distance in communication with friends and colleagues increases. The impact of distress has a devastating effect on the psyche. Excessive emotional stress can cause disorganization, disorientation and depersonalization.

Stage 2. Resistance and adaptation.

In this phase, maximum activation and strengthening of the body’s resistance to the stimulus occurs. Prolonged exposure to a stress factor ensures gradual adaptation to its effects. The body's resistance significantly exceeds the norm. It is at this stage that the individual is able to analyze, choose the most effective method and cope with stressors.

Stage 3. Exhaustion.

Having exhausted available energy resources due to exposure to a stressor for a long period of time, a person feels severe fatigue, devastation, and tiredness. A feeling of guilt sets in, and signs of the anxiety stage appear again. However, in this phase, the body’s ability to readapt is lost, and the person becomes powerless to take any action. Disorders of an organic nature appear, and severe pathological psychosomatic conditions arise.

Each person has been “programmed” from childhood with their own personal scenario of behavior in a stressful situation, reproduced in frequency and form of manifestation of the stress reaction. Some experience stressors daily in small doses, others experience distress rarely, but in full, painful manifestations. Also, each person has an individual orientation of aggression under stress. One blames himself exclusively, triggering the development of depressive states. Another person finds the causes of her troubles in the people around her and puts forward unfounded claims, often in an extremely aggressive form, becoming a socially dangerous person.

Psychological mechanisms of stress

The emergence of emotional tension during stress is an adaptive reaction of the body, emerging and growing as a result of the interaction of physiological systems and mechanisms in combination with psychological methods of response.

The physiological group of stress mechanisms involves:

• Subcortical system, which activates the work of the cerebral cortex;
• Sympathetic autonomous system , preparing the body for unexpected stressors, intensifying cardiac activity, stimulating the supply of glucose;
• Subcortical motor centers , controlling innate instinctive, motor, facial, pantomimic mechanisms;
• Endocrine organs;
• Mechanisms of reverse afferentation, transmitting nerve impulses through interoreceptors and proprioceptors from internal organs and muscles back to areas of the brain.

Psychological mechanisms– attitudes formed and recorded at the subconscious level, arising as a response to the influence of stress factors. Psychological schemes are designed to protect the human psyche from negative consequences exposure to stressors. Not all of these mechanisms are harmless; they often do not allow an event to be assessed correctly, and often harm the social activity of the individual.

Psychological defense schemes include seven mechanisms:

• Suppression. The main mechanism, the purpose of which is to remove existing desires from consciousness if it is impossible to satisfy them. Repression of sensations and memories can be partial or complete, as a result of which the person gradually forgets past events. Often it is a source of new problems (for example: a person forgets previously made promises). It often causes somatic diseases (headaches, heart pathologies, cancer).
• Negation. The individual denies the fact of the occurrence of any event and “goes” into fantasy. Often a person does not notice the contradictions in his judgments and actions, and therefore is often perceived by others as a frivolous, irresponsible, inadequate person.
• Rationalization. A method of self-justification, the creation of supposedly logical moral arguments to explain and justify socially unacceptable behavior and one’s own desires and thoughts.
• Inversion. Conscious replacement of true thoughts and feelings, actually carried out actions with completely opposite ones.
• Projection. The individual projects onto others, ascribes to other people his own negative qualities, negative thoughts, and unhealthy feelings. It is a mechanism of self-justification.
• Insulation. The most dangerous response scheme. The individual separates the threatening component, the dangerous situation, from his personality as a whole. It can lead to a split personality and cause the development of schizophrenia.
• Regression. The subject returns to primitive ways of responding to stressors.

There is another classification of types of protective mechanisms, divided into two groups.

Group 1. Patterns of disruption of information reception

• Perceptual defense;
• Crowding out;
• Suppression;
• Negation.

Group 2. Patterns of impaired information processing

• Projection;
• Intellectualization;
• Separation;
• Overestimation (rationalization, defensive reaction, exploitation, illusion).

Stress factors

Stress levels are influenced by many different factors, including:

• The significance of stressors for an individual,
• Congenital features of the nervous system,
• Hereditary pattern of response to stressful events
• Features of growing up
• The presence of chronic somatic or mental pathologies, a recent illness,
• Unsuccessful experience in past similar situations,
• Having moral principles,
• Stress tolerance threshold
• Self-esteem, the quality of perception of oneself as a person,
• Existing hopes and expectations – their certainty or uncertainty.

Causes of stress

The most common cause of stress is a contradiction between reality and an individual’s ideas about reality. Stress reactions can be triggered both by real factors and by events that exist only in the imagination. Not only negative events, but also positive changes in an individual’s life lead to the development of a stressful state.

Research by American scientists Thomas Holmes And Richard Ray allowed us to create a table of stress factors that in most cases have the strongest impact on a person and trigger stress mechanisms (stress intensity scale). Among the events significant for people:

• Death of a close relative
• Divorce
• Parting with a loved one
• Imprisonment
• Serious illness
• Job loss
• Change in social status
• Deterioration of financial situation
• Big debts
• Inability to repay loan obligations
• Illness of close relatives
• Problems with law
• Retirement
• Marriage
• Pregnancy
• Sexual problems
• The arrival of a new family member
• Change of place of work
• Deterioration of family relationships
• Outstanding Personal Achievement
• Start or end of training
• Change of residence
• Problems with management
• Unfavorable atmosphere in the team
• Changing your work and leisure schedule
• Changing Personal Habits
• Changing eating behavior
• Changing working conditions
• Vacation
• Holidays

Stress factors tend to accumulate. Without taking effective steps, pushing his experiences inside, being left alone with his problems, a person risks losing contact with his own “I”, and subsequently losing contact with others.

Psychological symptoms of stress

Manifestations of stress– are purely individual, but all the signs are united by their negative connotation, their painful and painful perception by the individual. Symptoms vary depending on what stage of stress the person is in and what defense mechanisms involved. Some of the main symptoms of stress include:

• Causeless;
• Feeling of internal tension;
• Hot temper, nervousness, irritability, aggressiveness;
• Excessive inadequate reaction to the slightest stimulus;
• Inability to control your thoughts and emotions, manage your actions;
• Decreased concentration, difficulty remembering and reproducing information;
• Periods of sadness;
• Depressed, depressed state;
• Decreased interest in usual activities, apathetic state;
• Inability to enjoy pleasant events;
• Constant feeling of dissatisfaction;
• Capriciousness, excessive demands on others;
• Subjective feeling of overload, persistent fatigue;
• Decreased performance, inability to perform usual duties;
• – detachment from one’s own “I”;
• – feeling of the illusory nature of the surrounding world;
• Changes in eating behavior: lack of appetite or excessive eating;
• Sleep disorders: insomnia, waking up early, interrupted sleep;
• Changes in behavior, reduction in social contacts.

As a result of exposure to stressors, an individual often tries to artificially replace the negative feelings experienced with “pleasant” external factors: he begins to take alcohol or drugs, becomes a gambler, changes sexual behavior, begins to overeat, and takes risky, impulsive actions.

Treatment of stress

When in situations that cause stress, each person should strive to emerge victorious from the current situation, to overcome obstacles courageously, with self-esteem and without negative consequences for health. After all, every new battle with stressors is another step on the thorny path of self-development and self-improvement.

Drug treatment of stress conditions

The choice of a comprehensive pharmacological treatment program is carried out on an individual basis, taking into account various factors, including:

• predominant symptoms, strength and frequency of their manifestation;
• stage and severity of the stressful condition;
• patient's age;
• somatic and mental condition patient's health;
• personal characteristics, way of responding to stressors, individual sensitivity threshold;
• a history of mental pathologies and borderline states;
• individual preferences and financial capabilities of the patient;
• the received therapeutic response to drugs used previously;
• tolerability of pharmacological agents, their side effects;
• medications taken.

The main criterion for prescribing treatment is the symptoms shown. To eliminate stressful conditions use:

• Tranquilizers;
• Beta blockers;
• Amino acids;
• Herbal sedatives, bromides;
• Neuroleptics;
• Antidepressants;
• Sleeping pills;
• Vitamin and mineral complexes.

If the patient has predominant signs of an anxious state (irrational fear, excessive worry, anxiety for no reason), a short-term course of treatment with psychotropic drugs is administered to relieve symptoms. Use tranquilizers benzodiazepine series (for example: diazepam) or more gentle anxiolytics other groups (for example: adoptol).

Can quickly take control and minimize the painful physical manifestations of fear beta blockers, the action of which is aimed at blocking the release of adrenaline into the blood and reducing blood pressure (for example: anaprilin).

In overcoming emotional stress, reducing nervousness and irritability, a good therapeutic response is provided by relatively harmless drugs containing aminoacetic acid(eg: glycine).

For mild manifestations of anxiety, a long course (at least one month) is prescribed sedatives from the “green” pharmacy, made from valerian, mint, lemon balm, motherwort (for example: persen). In some cases, drugs are used - bromides, which have significant sedative potential (for example: adonis-bromine).

If there are “defensive” obsessive actions in the picture of the disease, it is recommended to take antipsychotics– drugs that can eliminate severe mental conditions (for example: haloperidol).

If depressive symptoms predominate (apathy, depressed state, sad mood), use antidepressants various groups. For mild forms of depressive mood, a long-term course (more than one month) of herbal remedies is prescribed. Thus, drugs based on St. John's wort (for example: Deprim) will provide an antidepressant effect. In more severe and dangerous cases, psychopharmacological antidepressants of various groups are used. Selective serotonin reuptake inhibitors - SSRIs (for example: fluoxetine) are easy to use, do not lead to overdose and show high results. The latest generation of drugs, melatonergic antidepressants (the only representative of this class: agomelatine), can eliminate depressive symptoms and reduce anxiety.

If the patient notices a change in sleep pattern and quality (insomnia, early awakening, interrupted sleep, nightmares), an appointment is made sleeping pills, both of plant origin and synthesized benzodiazepine drugs (for example: nitrazepam) or new chemical groups (for example: zopiclone). The use of barbiturates as sleeping pills has lost its relevance today.

An important role in overcoming stressful conditions is the replenishment of deficiency in the body. vitamins and minerals. In situations of emotional stress, it is recommended to take B vitamins (for example: Neurovitan), products with magnesium (for example: Magne B6) or multiactive complexes (for example: Vitrum).

Psychotherapeutic techniques for overcoming stress

Psychotherapy for stress conditions– techniques developed to provide a beneficial therapeutic effect on the psycho-emotional sphere of activity, directly related to and affecting the functioning of the human body as a whole. Psychotherapeutic assistance is often the only unique chance that allows a person in a stressful state to overcome existing problems, correct erroneous ideas and get rid of anxious and depressive states without negative consequences.

Modern psychotherapy uses over 300 different techniques, including the most common, popular and effective techniques:

• Psychodynamic;
• Cognitive-behavioral;
• Existential;
• Humanistic.

Direction 1. Psychodynamic approach

Based on the method of psychoanalysis, the founder of which was the famous talented scientist Sigmund Freud. Feature of the therapy: transferring into the area of ​​consciousness (awareness) by the patient of memories, experienced emotions and sensations repressed into the subconscious sphere. The following techniques are used: study and evaluation of dreams, free associative series, study of the characteristics of forgetting information.

Direction 2. Cognitive behavioral therapy

The essence of this method is to inform and teach the individual the adaptive skills necessary in emotionally difficult situations. A person develops and maintains a new model of thinking, which allows him to correctly assess and act adequately when faced with stress factors. In artificially created stressful situations, the patient, having experienced a state close to panic fear, noticeably decreases the threshold of sensitivity to negative factors disturbing him.

Direction 3. Existential approach

The essence of therapy using this method is to concentrate on existing difficulties, reconsider the patient’s value system, realize personal significance, develop self-esteem and correct self-esteem. During the sessions, a person learns ways to harmoniously interact with the world around him, develops independence and awareness of thinking, and acquires new behavioral skills.

Direction 4. Humanistic approach

This method is based on the postulate: a person has unlimited abilities and opportunities to overcome problems in the presence of a significant incentive and adequate self-esteem. The doctor’s work with the patient is aimed at liberating the person’s consciousness, liberating him from indecision and uncertainty, and getting rid of the fear of defeat. The client learns to really understand and analyze the causes of existing difficulties, to develop correct and safe options for overcoming problems.

How to overcome the effects of stress on your own?

It is human nature to want to get rid of pain, tension, and anxiety. However, this ability to experience discomfort, oddly enough, is one of nature’s valuable gifts. A state of stress is a phenomenon designed to warn an individual about a threat to the integrity and vital functions of the body. This is an ideal mechanism that activates natural reflexes of resistance, evasion, retreat or flight, indispensable in the battle with a negative hostile environment. Unpleasant sensations accompanying a state of stress mobilize hidden resources, encourage efforts, changes and difficult decisions.

Every person needs to learn how to manage stress effectively and efficiently. If the event that caused the stress is dependent on individual activity (for example: emotional stress due to excessive work pressure), efforts should be concentrated on developing and analyzing options to change the existing situation. If an emotionally difficult situation is caused by external factors beyond the control and management of the individual (for example: the death of a spouse), it is necessary to accept this negative fact, come to terms with its existence, and change the perception and attitude towards this event.

Effective methods for relieving emotional tension and psychological stress

Method 1. Letting out emotions

Special breathing techniques are designed to relieve accumulated tension and get rid of negative emotions. We perform energetic movements (swings) with our hands, then close our eyes. Take a slow, deep breath in through your nose, hold your breath for 5 seconds, and slowly exhale through your mouth. We perform 10-15 approaches. We try to relax the muscles as much as possible. We concentrate our attention on the sensations that arise.

Method 2. Revealing the soul

In the prevention and overcoming of stressful conditions, an invaluable role is played by external emotional support and friendly communication. Problematic issues that are openly and freely shared with a loved one lose their global significance and are no longer perceived as catastrophic. Friendly communication with optimistic people allows a person to formulate and express disturbing factors out loud, throw out negative emotions, receive a charge of vital energy, and develop a strategy for overcoming problems.

Method 3. We trust our worries to paper

An equally effective method of dealing with emotional stress is maintaining personal diary. Thoughts and desires expressed on paper become more consistent and logical. Recording your negative feelings in writing transfers them from the area of ​​the subconscious to the area controlled by consciousness and governed by the will of the individual. After such a recording, stressful events are perceived as less large-scale, the fact of the presence of problems is realized and recognized. When you subsequently read your revelations, the opportunity arises to analyze a difficult situation as if from the outside, new ways to overcome it appear, and an incentive to resolve it is formed. The person takes control of his condition and, accepting the past and living in the present, begins to make efforts for well-being in the future.

Method 4. Draw a map of your own stress factors

As they say, in order to defeat the enemy, you need to know him by sight. In order to cope with the negative emotions that arise under the influence of stressors, it is necessary to identify and study what specific events can “knock you off track.”

Being alone in silence, we concentrate and try to concentrate our attention as much as possible. We select for analysis at least 12 aspects related to various areas of life (for example: health, family relationships, successes and failures in professional activities, financial situation, relationships with friends). Then, in each of the identified aspects, we highlight situations that present significant difficulties and deprive us of self-control and restraint. We write them down in order of significance (intensity of response, temporary duration of experiences, depth of emotional perception, emerging negative symptoms) from the smallest negative category to the most traumatic factor. After the Achilles heel has been identified, for each item we make a list of “arguments”: we develop options for possible resolution of the problems.

Method 5. Transforming emotional experiences into vital energy

A great way to get rid of the unpleasant manifestations of stress is to perform any physical activity intensely. This could be: gym classes, long walks, swimming in the pool, morning jogging or work on a personal plot. Energetic physical exercise distract from negative events, direct thoughts in a positive direction, give positive emotions and energize vital energy. Running is an ideal natural method to “escape” from stress: feeling pleasant physical fatigue, there is no room or strength left to cry about your own grief.

Method 6. Letting out emotions in creativity

A faithful assistant in the fight against psychological stress - creative activity, vocal, music, dance classes. By creating beauty, a person not only gets rid of negative feelings, but also taps into hidden potential, develops his abilities, and significantly increases self-esteem. Music directly affects emotional status, transporting you into a world of vivid, original sensations: it makes you cry and laugh, grieve and rejoice. Through music, the perception of one’s own “I” and others changes, real world appears in its diversity, the significance of one’s own “minor” concerns is lost. Through dance you can express your emotions, experience your negativity, and appear before the light in all your inner beauty.

Method 7. Increasing the level of psychological knowledge

An important factor for successfully overcoming stress is the existing knowledge base: complete, structured, varied. In the formation of immunity to stress, a significant role is played by the cognitive processes occurring in a person, which determine orientation skills in environment, logic of actions, objectivity of judgments, level of observation. No matter how generously or sparingly nature has endowed a person with talents, the individual is responsible only for the use of his mental abilities, and should not stop on the path of his development.

Method 8. Changing your belief system

A special niche in the perception of stress factors is occupied by the individual belief system. Person appreciating the world as a source of dangers, threats, problems, reacts to stressors with strong negative emotions, often disorganizing his behavior. Quite often, the severe consequences of experienced stress provoke the results of a discrepancy between the real complexity of the situation and its subjective assessment individual. An adequate, realistic perception of the world, where prosperity and adversity coexist, the recognition that the world is imperfect and not always fair, the desire for harmony, optimism and gratitude for every positive moment help not to take problems to heart.

Method 9. Increasing our own importance

A person who reacts to any stress with violent emotions is characterized by a lack of confidence in their capabilities and a feeling of their own inferiority. Due to low or negative self-esteem, a person has a minimal level of aspirations and takes a “reinsurer’s position” in life. Simple exercises – affirmations (positive statements about one’s personality, spoken out loud) help to increase and form adequate self-esteem.

Method 10. Carrying out a difficult task

An excellent technique for emotional control is focusing intensely on the task at hand, allowing you to distract yourself and overcome situational stressors.

From the areas that bring satisfaction and joy, we choose one complex category. We set a clear goal for ourselves, determine specific deadlines for bringing the idea to life (for example: learn French in six months, design a model of a helicopter, conquer a mountain peak).

In conclusion: Every person can overcome stress and control difficult situation, if he begins to concentrate attention on the existing problem, and not on the emotionally protective actions displayed. Active control of one’s own consciousness brings extremely positive results, gives the individual a sense of mastery over stressors, strengthens the sense of self-worth, increases the assessment of one’s abilities, and increases the chance of discovering opportunities.

Stress- an appropriate adaptive reaction that ensures adaptation to diverse living conditions. This concept was introduced by the English scientist G. Selye. Stress literally means tension.

American psychologists Holmes and Ray developed a scale of stressful situations, distributing important life events according to the degree of emotional stress they cause. The highest score on this scale is the death of a close relative. Next in descending order comes divorce, imprisonment, serious illness, large debt... Researchers believe that the accumulation of stress exceeding 300 points over the course of 1 year poses a serious threat to our mental and even physical well-being.

The paradox is that this scale also includes events such as a wedding, the birth of a child, an outstanding personal achievement, moving to a new place of residence, and even a vacation. Thus, if within a year you managed to graduate from university, find a job and new housing, get married, go on a honeymoon and have offspring, then your personal indicator of emotional stress begins to go off scale. The result is “inexplicable” irritation and loss of strength.

There are 3 phases in stress:

1. Anxiety reaction;

2. Stabilization phase;

3. Exhaustion phase.

In the first phase, the body functions with great stress. By the end of this phase, performance and resistance to a specific traumatic stressor increase.

In the second phase, all parameters that were thrown out of balance in the first phase are stabilized and strengthened at a new level. The body begins to work in a relatively normal mode. But if stress continues for a long time, then due to the limited reserves of the body, the third phase (exhaustion) becomes inevitable. The last phase may not occur if there are enough adaptation reserves.

For some people under stress activity continues to grow, there is an increase in overall tone and vitality, self-confidence, composure and determination. For others, stress is accompanied by a decrease in activity efficiency, confusion, inability to focus attention and maintain it at the required level of concentration; fussiness, speech incontinence, aggression, and signs of psychological deafness in relation to others appear.

The most destructive stressor is recognized mental stress, the result of which is neurotic states. Their main source is information deficiency, a situation of uncertainty, the inability to find a way out of a critical situation, internal conflict, a feeling of guilt, attributing responsibility to oneself even for those actions that did not depend on the person and which he did not commit.

Frustration(from lat. frustatio -“deception”, “frustration”, “destruction of plans”) is a human state caused by objectively insurmountable (or subjectively perceived) difficulties that arise on the way to achieving a goal.

Frustration is accompanied by a whole range of negative emotions that can disorganize consciousness and activity. In a state of frustration, a person can show anger, depression, external and internal aggression.

The level of frustration depends on the strength and intensity of the influencing factor, the person’s condition and his or her existing forms of response to life’s difficulties. Especially often, the source of frustration is a negative social assessment that affects significant relationships of the individual. A person’s resistance (tolerance) to frustrating factors depends on the degree of his emotional excitability, type of temperament, and experience of interaction with such factors.

A person experiences the most severe stress when there are negative changes in relationships with those closest to him, significant people(parents, children, spouses, close friends). The loss of a partner (spouse) affects the 4 most important areas of socio-psychological functioning of relationships.

Firstly, the possibility of comparing human judgments, including those about one’s own importance, with the opinion of the person most significant to the individual is lost. The loss of a partner’s point of view can create difficulties for confident, appropriate behavior; a state of self-doubt arises, which can lead to the destabilization of interpersonal relationships. Second, social and emotional support is lost. Thirdly, material and targeted support is lost. Fourthly, a feeling of social security.

Thus, it is obvious that stress is an integral part of our lives. It is caused by any somewhat significant events - both pleasant and unpleasant. And dealing with stress would mean not only an attempt to prevent potential bad luck, but also a rejection of unnecessary achievements and the joys of life.

No matter how hard a person tries to avoid unpleasant experiences, it fails. But negative experiences are just as necessary in life as positive ones. As J. Steinbeck noted: “What is the use of warmth if the cold does not emphasize all its charm?”

To overcome negative experiences and prevent them from turning into pathological stress, psychologists suggest:

Physical activity, as the simplest means (walking, playing sports, different kinds physical work);

Changing types of activities, when positive emotions from a new type of activity displace negative ones.

To relieve the state of tension, a thorough analysis of all components of the stressful situation is necessary, shifting attention to external circumstances, accepting the situation as an already accomplished fact.

Every person knows firsthand what stress is. The very fact of birth is stressful for a newborn. In the future, this state is repeated more than once, because external stimuli are present in the life of every person. City residents are tired of the bustle, transport, and traffic jams. People get tired of permanent job and a list of responsibilities to family, society, and colleagues. What is stress? Let's figure it out.

The term “stress” was introduced, or rather borrowed from the science of strength of materials in 1936 by the Canadian physiologist Hans Selye. It was originally a technical term for tension, pressure and pressure. Hans Selye decided that this also applied to humans. Then stress was considered as an adaptive reaction of the body in extreme conditions ( high temperatures, illnesses, injuries, etc.). Today, the problem of stress is considered more widely; the list of stress factors includes socio-psychological elements, for example, surprises.

Stress is a special form of experience. By psychological characteristics stress is close to affect, and in duration to mood. This is a mental state, the body’s response to environmental conditions and the requirements put forward by the environment to. In English, the word “stress” is translated as “tension”. In psychology, stress is usually considered as a period of human adaptation.

Depending on how a person assesses the current conditions, stress has a disorganizing or mobilizing effect. However, in any case, there remains a danger of exhaustion of the body, since at the moment of stress all systems work to the limit. Here's how it happens:

1. Adrenaline increases, this stimulates the production of cortisol, due to which additional energy accumulates, strength and endurance increase. The person experiences a surge of energy.
2. The longer the first stage of arousal lasts, the more adrenaline and cortisol accumulate. Gradually they replace seratonin and dopamine, and these hormones are responsible for good mood, joy and self-confidence (calmness). Accordingly, mood worsens and anxiety is noted. In addition, excess cortisol provokes a decrease in immunity and the development of diseases. A person gets sick often.
3. Attention gradually decreases, fatigue and irritation accumulate. Trying to cheer yourself up with coffee, energy drinks, sports or pills only makes things worse.
4. The hormonal balance is so disturbed that every little thing freaks me out. Stress resistance finally drops.

From the point of view of the individual’s perception, stress goes through 3 stages:

1. Feelings of anxiety associated with specific circumstances. Accompanied first by a loss of strength, and then by an active struggle with new conditions.
2. Adaptation to previously frightening conditions, maximum functioning of body systems.
3. The stage of exhaustion, which is manifested by disruption and disorientation in life. Anxiety and a number of other negative emotions and feelings arise again.

In moderation, stress is beneficial (emotional shock). It increases attention and interest, and activates. But in large quantities, stress inevitably leads to a decrease in productivity. In addition, it negatively affects health and stimulates diseases. Regardless of the nature of stress, the body’s reaction at the biological level is the same: increased activity of the adrenal cortex (caused by the hormonal changes described above), atrophy of the lymph nodes and thymus gland, the appearance of ulcers in gastrointestinal tract. Obviously, frequently repeating such changes are harmful to health; it is not without reason that they say that all diseases are caused by nerves.

Conditions for stress

You can talk about stress when:

• the subject perceives the situation as extreme;
• the situation is perceived as demands that exceed the abilities and capabilities of the individual;
• a person perceives a significant difference between the costs of fulfilling requirements and satisfaction from the results.

Types of stress

You might be surprised, but stress can be beneficial. Precursors of stress are emotions, as we know, they can be positive and negative. In this regard, stress can be pleasant or unpleasant. For example, a surprise (surprise) can be pleasant and unpleasant, but at the biological level it looks the same.

Unpleasant and dangerous stress is called. Positive stress is called eustress. Their features:

• With eustress, a person experiences positive emotions, he is self-confident and ready to cope with the situation and the emotions accompanying it. Eustress awakens a person and makes him move forward. This is positive excitement and joy.
• Distress is the result of critical overexertion. It hinders human development and causes deterioration in health.

In addition, stress can be short-term, acute and chronic. Short-term ones are usually beneficial. Acute stress borders on a state of shock; it is an unexpected and severe shock. Chronic stress is exposure to various minor stressors over a long period of time.

An example of positive, short-term and beneficial stress is competition and public speaking. An example of distress (dangerous and long-term stress) is, for example, the death of a loved one.

The following types of stress are distinguished by areas of occurrence:

• intrapersonal stress (unfulfilled expectations, meaninglessness and purposelessness of actions, unfulfilled needs, painful memories, etc.);
• interpersonal stress (problems in relationships with people, criticism and evaluation, conflicts);
• financial stress (inability to pay rent, late salary, lack of funds, etc.);
• personal stress (difficulties associated with performing, complying with and non-compliance with responsibilities);
• family stress (all difficulties associated with the family, relationships between generations, and fulfilling marital roles, etc.);
• environmental stress (unfavorable natural conditions);
• social stress (problems relating to the whole society or the category of people to which the individual considers himself);
• work stress (problems in the work sphere).

In addition, stress can be physiological and psychological. Physiological stress is a reaction to unfavorable environmental conditions. In essence, this is environmental stress. Physiological stress can be:

• chemical (the influence of substances, lack of oxygen, hunger);
• biological (diseases);
• physical (professional sports and high loads);
• mechanical (damage to the body, violation of the integrity of the integument).

Psychological stress occurs in social sphere, during human interaction with society. TO psychological types stress includes intrapersonal, interpersonal, personal, work and informational.

We haven't mentioned the last type yet, let's pay attention to it. Information stress involves information overload. Every day people are forced to process large amounts of information; a high-risk group consists of people whose profession involves searching, processing and recording information (students, accountants, teachers, journalists). Television, Internet, professional education and the fulfillment of duties forces not only to receive information, but also to analyze it, assimilate it, and solve problematic problems. The chaotic flow of information provokes fatigue, absent-mindedness, decreased concentration, and distraction from goals and professional responsibilities. Overload is especially dangerous in the second part of the day, before going to bed. Sleep problems are a common consequence of information overload.

Causes of stress

The cause of stress is new and unusual living conditions for the individual. Obviously, it is impossible to list all stress factors; they are subjective in nature and depend on the usual specific person norms. Both the unstable economic situation in the country and the lack of the desired product in the store can cause stress.

Which factor turns out to be stressful depends on the person personal experience and other individual personal characteristics. For example, a child from dysfunctional family will react calmly to swearing and fighting in the future than a person who has never encountered such treatment.

The cause of adult stress is often difficulties at work. Among the work stress factors, the following are distinguished:

• Organizational factors: overload or underemployment, conflicting demands (role conflict), uncertainty of requirements, uninteresting work, extreme or unfavorable working conditions, inadequate process organization.
• Organizational and personal factors: fear of mistakes and dismissal, fear of losing workplace and your “I”.
• Organizational and production factors: unfavorable psychological climate in the team, conflicts, lack of social support.

Personal stressors include:

• conflicts and misunderstandings in the family;
• illness;
• crises;
• a loss ;
• etc.

Stress is a response to demand. Regardless of the character (positive or negative), a restructuring of the body occurs. Biochemical changes are a protective reaction developed by evolution. In fact, it is these biochemical changes that cause the feelings and emotions that we feel during times of stress. What worries us is not the stress itself, but its consequences - emotions that do not receive an outlet.

Signs of stress

Signs of stress include:

• feeling and tension;
• feeling of being unable to overcome the current situation;
• sleep problems;
• fatigue and apathy;
• lethargy;
• passivity;
• hot temper;
• inappropriate reactions;
• depression;
• yearning;
• dissatisfaction with oneself, work, other people, the whole world.

Consequences of stress

Stress makes a person nervous and fussy. The accumulating energy asks for release, but remaining unrealized, it destroys a person from the inside. All psychological complications are caused by stagnation of physical energy. After all, a person as a social being is forbidden to openly throw out his negativity; in a situation of stress, we cannot act like animals: fight, run. Although some people can easily afford this, and some situations require such behavior. But, for example, it is difficult to solve the problems of an office worker in this way. This is where the tension accumulates.

So, stress can cause:

• cardiovascular diseases;
• colds and impaired immunity;
• allergies;
• diseases of the gastrointestinal tract;
• other ;
• diseases and disorders of the genitourinary system;
• pain and discomfort in muscles and joints;
• decreased bone density;
• decreased activity and ability to work.

Experts from the World Health Organization (WHO) suggest that by 2020 (the main danger of stress) will come out on top in popularity, surpassing infectious and cardiovascular diseases. In addition, WHO notes that already 45% of all diseases are caused by stress.

But this is dangerous for chronic stress and stress at the stage of distress. In moderate doses, stress strengthens the psyche and increases the body’s resistance. But this does not mean that such “hardening events” need to be specially carried out.

Afterword

At times of stress, our body is prepared for two options: fight or flight. This is dictated by the animal part of us, the biological tension of the body. Of course, in life, people do not always literally run away or attack when under stress (although this is not uncommon). More often this is understood abstractly: escape, for example, means going into drunkenness or depression.

It should be understood that stress cannot be avoided. This is a variant of the body’s reflex response to difficult or unpleasant (unfavorable) circumstances. A developing active personality will have to deal with the new and unknown, unusual, and frightening all his life. And the body will react with appropriate hormonal changes and will reflexively defend itself.

Lack of stress is death

Hans Selye

Types of stress

The concept of "stress" in modern life took root, and the word itself entered into the constant use of human speech. In the twentieth century, and then in the twenty-first, stress was called the problem of the century. And scientists say that more than 50% of somatic and psychosomatic diseases are associated with a state of chronic stress. Moreover, a direct relationship between it and diseases such as stomach ulcers, arterial hypertension, and myocardial infarction has already been reliably proven.

On the other hand, stress, if we omit all scientific categories and terms, is the body’s adaptation to changed living conditions. But conditions change daily and hourly. It follows from this that a person experiences such states literally all the time.

Many people may interpret this concept in completely different ways. What is it - lack of choice, nervous tension, loss of blood, hunger, pain, or even strong success that caused a sharp change in the usual way of life? This is why stress and distress cannot exactly be called synonyms and why stress can not only have bad influence. Since each of these listed moments can trigger the mechanism of action of stress, and it is absolutely the same for all of them.

In order to correctly understand the constructive and destructive influence of such a condition on the body as a whole, you need to know what types of stress exist.

Eustress and distress

These are those types of stress that are characterized by a rating with a “plus” or “minus” sign.

Distress is negative in nature and negatively affects human physiology and psychology. It may be short term, but acute stress reaching a critical point. Or accumulated stress, overload of all systems, that is, a chronic stressful state.

Positive stress (or eustress) – the mobilization of all the body’s resources is positive. May be caused by positive emotions. A person knows about upcoming problems, but does not know how to solve them and therefore expects a favorable outcome. For example, a student before taking a test. Also, low-level stress has a positive effect. The mobilizing character that eustress has is needed to solve everyday worries and problems. Even the ringing of a morning alarm causes an increase in the secretion of the hormone adrenaline in order to wake up and cheer up.

Can we say that such stress is good for health? Most likely, it simply does not harm him and does not cause any negative consequences for him.

Physiological stress

Appears in case of exposure to external factors of the human environment that threaten the internal homeostasis (balance) of the body. These may be exposure to extreme heat or cold, mechanical damage to the body, thirst, hunger.

Types of physiological stress:

• chemical – associated with effects on the body chemical substances, lack or excess of oxygen, etc.;
• biological – associated with various kinds of diseases;
• physical stress – excessive physical exercise, professional sports;
• mechanical – associated with damage to the body (skin or organ), violation of its integrity (trauma or surgery).

The most common in modern world is physiological stress associated with fasting or strict dieting. On the other hand, if such factors are short-term in nature, they pass without leaving a trace on the health of the body.

Psychological stress and its types

Psychological stress is always associated with two types of categories:

1. Personal – this is a form of psycho-emotional stress that implies the presence of an acute conflict with oneself or a discrepancy between reality and expectations. This also includes age-related psychological crises with the physiological changes that accompany them.
2. Interpersonal is the psychological stress that arises against the background of experiencing strong emotions (no matter whether positive or negative) for which a person was not prepared. Essentially, this includes all social relationships and conflicts. The most common are intra-family and professional relationships. The desire to have a family and professional success are two basic needs that are characteristic of each individual. Therefore, any changes in these areas lead to stressful conditions.

Other types of stress

Depending on the duration and intensity of the stress factor, the following types of stress are distinguished:

• Short-term – it is characterized by speed and surprise. It does not have negative consequences; rather, on the contrary, due to the launch of mobilization reserves, a person acts more effectively and easily overcomes difficulties.
• Acute – a physiological and psycho-emotional state caused by an unexpected factor, as a result of which a person loses emotional balance (dismissal from work, death of a loved one, serious illness). Its extreme degree is characterized by a state of shock.
• Chronic – implies the presence of long-term negative effects of psychological, social or physiological factors that lead to various types of overload.

Stress, as a rule, is associated with almost any human activity. And it can be completely avoided only in a state of complete inactivity. But who needs such a life? If we talk about psychological stress, and not about real physical threats, then it is a reaction not to a specific fact, but only to the meaning that a person attributes to it. Therefore, sometimes it is enough to change your attitude towards a situation in order to change your negative reaction to it.

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 overwhelmed 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 often involves changes in interpersonal communication and work in your daily 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.