Stress is a constant companion of our lives, and every year its level is increasing.This is an inevitable process, because "nervous" burdens are also constantly increasing.And the consequence is increased anxiety, depression and diseases of internal organs that apparently have nothing to do with stress - for example, the intestines.Doctors like to say that most diseases - "from nerves", and very often it is true.Read more about the impact of nervous tension on the body, its symptoms and ways to combat stress - read our article.
Stress is not a disease or a mental disorder, but a defense reaction of the body. For example, when faced with danger, the body needs a lot of energy and strength to escape or defend itself, as well as concentration to choose the right course of action. The sympathetic nervous system is responsible for this and is helped by special hormones - adrenaline and cortisol. But they don't just appear in the body for no reason: it is stress that triggers the synthesis of the necessary substances, which develop in response to an external or internal 'threat'.
Stress is a complex of physiological and psycho-emotional reactions of the human body when confronted with certain stimuli (stressors). It activates the sympathetic nervous system, which is responsible for the 'hit-or-run' state and helps to cope with the resulting danger
Stress can be acute (short-term) and chronic (long-term). Acute stress is less likely to harm the body - it occurs in response to a specific event and increases concentration/readiness for action. Chronic stress is different. Usually, such stress is a consequence of prolonged illness or life problems and does not do anything good for health.
How stress generally affects the body:
- activates the hypothalamus, pituitary and adrenal glands, "forcing" them to produce certain hormones;
- increases heart rate, raises blood pressure;
- suppresses immune system activity, can slow recovery;
- alters hormone balance;
- affects mental health.
Important! Chronic stress depletes the body's defenses and causes psychosomatic diseases. These can be treated for years with the most modern medications, but until the root cause (constant internal tension) is eliminated - the disease will not recede.
Main symptoms of stress and nervous overload
Nervous overstrain affects the health of all organs - which means that the symptoms of stress can be both physical and mental.
Physical manifestations:
- Headaches or other pains - e.g. in the heart area;
- muscle tension/spasm;
- feeling short of breath, shortness of breath, shortness of breath, choking;
- palpitations;
- increased blood pressure;
- difficulty falling asleep, insomnia;
- excessive sweating;
- nausea;
- stool disturbance - diarrhea;
- sexual problems - erectile dysfunction in men, difficulty reaching orgasm or anorgasmia in women, decreased libido (sex drive);
- constant feeling of weakness and fatigue.
Psycho-emotional manifestations of stress:
- nervousness;
- constant anxiety;
- increased anxiety;
- irritability, aggressiveness;
- depression;
- forgetfulness;
- inability to concentrate;
- depression;
- frequent mood swings;
- Eating disorders (e.g. overeating or, conversely, lack of appetite - anorexia in the general medical sense);
- impulse control disorders.
The longer the stress lasts, the harder it is on the body. A person may develop gastric ulcers or irritable bowel syndrome, psoriasis, eczema, baldness, migraines, high blood pressure, angina pectoris and even heart attack or stroke. But don't blame it all on chronic stress - acute nervous shock is also very dangerous for the body. It sometimes leads to death.
Takotsubo disease, or 'broken heart ' syndrome, is an acute cardiovascular failure that occurs in response to severe psycho-emotional stress (usually the news of the death of a loved one). It manifests as a heart attack and is equally life-threatening, although the patient's heart may be perfectly healthy
Also in medicine there is a diagnosis of "acute stress disorder". It occurs following a very strong psycho-emotional or physical impact and can manifest itself in a variety of symptoms:
- a feeling of unreality of what is happening, loss of connection with reality, depersonalization;
- phobias or nightmares, intrusive memories;
- avoidance of anything that might remind you of the event;
- overstimulation, insomnia, irritability, constant alertness;
- feelings of guilt, shame, helplessness, hopelessness, which can eventually lead to social isolation.
If symptoms of acute stress disorder last for more than 4 weeks, doctors give a different diagnosis - post-traumatic stress disorder ( PTSD ). Dealing with it is much more difficult.
But fortunately, in most cases, short-term stress is not a particular threat to health, because it occurs every day - and often in response to pleasant events. For example, falling in love, a marriage proposal, a long-awaited gift - this is also a stress for the body with the release of adrenaline and cortisol, but few people would consciously refuse such a "nervous shock". And chronic stress is a real "stumbling block" for a doctor of any specialty.
How to release internal tension and calm the nerves?
The Internet often advises you to immediately consult a psychotherapist - he will tell you exactly how to combat nervous tension. But not everyone has the time and finances for such "stress relief". And some people still associate psychotherapists with psychiatrists, whom they try hard to avoid. In this case, you can try easy and safe ("at home") methods of coping with stress - they calm, help restore the nervous system and restore mental balance. Where to start this uphill battle?
First of all, you need to accept that stress is a natural reaction of the body. As long as a person is alive - he will react to whatever events occur. But how it turns out for health - depends on many factors, as well as on the person himself.
It is worth trying to come to terms with the fact that it is almost impossible to "hide" from stress. Even Indian yogis and Tibetan monks experience this reaction. However, unlike most people, they know how to manage it and probably live happily ever after.
Managing stress is the best way to protect your body from destruction. And every means is good here - from calming foods and herbs to complex meditative relaxation techniques and serious medication, depending on the severity of the stress.
"Anti-stress foods
The nervous system needs all vitamins to function properly, but especially vitamins B, D and E. Omega-3 fatty acids and useful minerals - magnesium and zinc - also help to resist stress. They are contained in such products:
- B-complex - meat and fish, seafood, dairy, eggs, eggs, brown rice, oatmeal, quinoa, lentils, legumes, nuts and seeds, bananas, avocado, avocado, citrus fruits, spinach, asparagus, greens, broccoli, raspberries and blueberries, whole-grain bread, kale;
- vitamin D - mackerel, sardines, sardines, tuna, salmon, oysters, eggs, beef liver, fortified milk and juices, cereals, some mushrooms. Don't forget that we get a lot of vitamin D just by sunbathing;
- vitamin E - avocado, kiwi, mango, cereal products, oils, seeds and nuts,
- omega-3 fatty acids - oily fish, seafood, olive, linseed and other oils, flax and chia seeds, nuts;
- Magnesium - nuts (especially almonds and pistachios), green leafy vegetables, lentils, black beans, brown rice, mackerel;
- Zinc - turkey and beef, oysters, crabs and mussels, cashews, nuts, pumpkin and sunflower seeds, some cheddar cheeses, lentils, beans and chickpeas.
There is another tasty and useful product - a real 'stress fighter'. Doctors recommend it for mental and physical overwork, depression, depression, inability to concentrate normally, bad mood. This is, of course, chocolate - in reasonable quantities it is not harmful to health and does not affect body weight. Maximum "anti-stress properties" are expressed in 70% dark chocolate - it stimulates the production of special pleasure hormones (endorphins).
If a balanced diet is not enough to combat nervous tension, your doctor may recommend "anti-stress vitamins" - for example, Magnevie Stress Resist. Their composition includes:
- vitamin B6 (pyridoxine);
- vitamin B9 (folic acid);
- Rhodiola rosea (adaptogen) in extract form;
- marine magnesium.
Magnevie Stress Resist increases the body's resistance to stress, helps the body to recover more quickly from overstress and adapt more easily to changing conditions, including the effects of stress.
You can also take mono dietary supplements, which contain vitamins B, D, E, the minerals magnesium and zinc, omega-3 fatty acids and other beneficial substances.
How to relieve stress with herbs
Herbs are used as infusions, decoctions or teas. The following properties have a calming and relaxing effect
- valerian
- chamomile
- peppermint
- melissa;
- lavender;
- passionflower;
- St. John's wort (considered a true 'herbal antidepressant').
Role of physical activity in overcoming stress
Among the various tips for getting rid of stress, you can find recommendations not only to get plenty of rest, but also to exercise more. And indeed, physical activity increases the body's "energy level", favors the production of endorphins, distracts from bad thoughts and memories.
What's more, "active" doesn't necessarily stand alone. For example, hiking, white water rafting, mountain climbing will help you make friends with other people and acquire new interests and hobbies.
Normal sleep and adequate rest
Chronic stress worsens sleep and lack of sleep increases nervous tension. This is a vicious circle that is very difficult to break out of. To combat insomnia, doctors recommend physical activity, a change of scenery, new experiences and, if nothing helps - sedatives and sedatives (e.g. decoction of the valerian plant) or sleeping pills.
Lack of normal rest also perfectly "feeds" stress, which is why workaholics are much more likely to suffer from heart disease and die of heart attacks and strokes.
To reduce the harmful effects on the body, you need to remember about ' anti-stress time management' - proper time management that allows you to create a balance between work, rest and personal life.
How to overcome stress with relaxation techniques?
Deep breathing, meditation, yoga, progressive muscle relaxation, visualization (mental imagery), aromatherapy, self-training - these are techniques that allow the body to relax and distract itself from difficult experiences, to recover from physical or mental fatigue. You can practice them at home.
Also effective and accessible methods of relaxation include outdoor walks (especially by the sea), music therapy, hobbies, creativity.
When should I consult a doctor?
A doctor should be consulted when nervous tension affects quality of life and health. If a person realizes that he or she has been under chronic stress for a long time and cannot cope with it alone, if stress affects performance and communication with loved ones, if illnesses suddenly appear one after another "out of nowhere" - it means that specialized help is needed. And the sooner the better.
In fact, it doesn't really matter who to turn to first - therapist, neurologist, psychotherapist or psychiatrist. If necessary, any doctor will refer you to the right specialist, who will help you choose the best treatment method.
If a person is chronically stressed due to constant anxiety and worry - anti-anxiety drugs (e.g. hydroxyzine) are suitable. Unlike antidepressants, it does not need to accumulate in the body: it works after 30-40 minutes and is not addictive in long-term treatment.
Please note: hydroxyzine can be used as an "emergency" or "preventative" aid if internal stress arises in certain situations (e.g. before a speech, attending a conference, communicating with strangers, etc.)
If against the background of long-term stress a real depression has developed - cannot do without antidepressants. They have certain disadvantages, but when the right drug is selected, life really begins to play in new colors, and all events are perceived entirely differently. This helps to stop the destructive effect of nervous overstrain on the body.
However, in the case of chronic stress, particularly associated with some psychologically traumatic past events, psychotherapy is more effective. This does not mean that medication should be abandoned - psychotherapy and medication can very well be used simultaneously, if needed by the patient.
Psychotherapy for chronic stress
As mentioned above, psychotherapy is widely used for recovery after stress (a strong psychotraumatic situation). Doctors often recommend it for post-traumatic stress disorder, as well as for the treatment of psychosomatic illnesses.
The most commonly used psychotherapeutic techniques are:
- Cognitive-behavioral therapy (CBT ) is one of the most effective non-drug treatments for chronic stress. CBT helps identify negative thoughts and beliefs and teaches how to recognize them in time to replace them with positive ones;
- Psychoanalysis - a deep exploration of past life experiences to identify hidden causes of stress, subconscious conflicts and unresolved issues. Awareness of inner experiences reduces anxiety better than any medication;
- Gestalt therapy - awareness and perception of real emotions and bodily sensations to better understand one's needs and cope effectively with emotional tension;
- mindfulness or consciousmeditation - a combination of psychotherapy and meditation allows you to focus on the present moment instead of dwelling on negative thoughts about the past or future.
But it's important to understand that chronic, long-term stress destroys the body 'from all sides', so you need to restore your health in a holistic way - with proper nutrition, vivid impressions, physical activity, healthy sleep and adequate rest, yoga, meditation, psychotherapy - and medication if really necessary.
Be healthy and don't let stress affect your body!