Stress has long ceased to be some kind of incomprehensible concept, there is too much of it in the life of every person. Unfortunately, we come across it all the time, some more often, some less, but no one manages to avoid getting acquainted with this phenomenon. Its impact on the human body, his psyche is destructive. Therefore, it is very important to know how to restore nervous system after the postponed prolonged stress.

First of all, it should be understood that the danger of stress is not only that this state depressing and depriving of vitality. It negatively affects every system human body... On the part of the cardiovascular system, it provokes heart attacks, strokes, ischemia. Gastritis, colitis, ulcers occur in the gastrointestinal tract. Suppresses the immune system, which leads to frequent illnesses. The nerves themselves also suffer, a person's sleep is disturbed, neuroses and a nervous tic appear.

To restore peace of mind and to protect your body and psyche, you must first of all determine what kind of stress we are dealing with. There are two of them:

• sudden stress;
• chronic stress.

The first is characterized by the fact that it is provoked by sudden events, such as threats to life, loss of loved ones, reprimands at work, quarrels. Interestingly, this type of stress is a normal phenomenon in nature, its meaning is so that the body can maximally activate its forces to fight the irritant through a powerful release of adrenaline.

Chronic stress is another matter. This is already a product of exclusively human civilization and its scourge. It is characterized by the presence of prolonged exposure to a stress factor (lack of time, information overload, prolonged conflicts, loss of meaning in activity or life). In this case, adrenaline in the body is not produced, and the destruction becomes truly catastrophic.

Symptoms

One of the earliest symptoms of a stressful condition is poor sleep. This refers to all the problems associated with it. These are insomnia, nightmares, frequent awakenings, when sleep is superficial, and a person is often undermined in the middle of the night at the slightest rustle.

People suffering from constant stress often experience depression, pessimistic states, depression, lack of desire to live, to move on. They get tired quickly, suffer from frequent headaches, become nervous, irritable.

Developing habits such as nail biting, leg twitching, hair pulling, etc. - a signal that the nerves are out of order.

Many people tend to withdraw into themselves, to isolate themselves from relatives and friends, even their own children become indifferent to them.

We step on the warpath

It is practically impossible to avoid factors depressing the psyche with the modern rhythm of life. Therefore, it is very important to learn how to recover from stress as quickly and efficiently as possible. Here, special drugs can come to the rescue, as well as proven folk remedies that are quite accessible to everyone.

As for drugs, they are most often effective, but they have many contraindications and side effects. Since only a specialist can correctly select the right drug and write a prescription for its purchase, we will not talk about them here. It is better to consider methods that will help protect the body, calm the nervous system.

Nutrients are loyal allies in the fight

Our brain is a very delicate, sensitive organ. For normal functioning, he needs polyunsaturated fatty acids - omega-3. Where can I get them? In sea fish of fatty varieties, in special vitamin complexes. It is a very serious helper in the fight against the effects of stress, thanks to it, the connections between brain cells become more flexible and strong, as a result of which its functions are restored. This leads to increased mood, elimination of anxiety, increased libido, improved sleep.

Many people tend to resort to the calming and relaxing effects of alcohol, but it's actually a double-edged sword. Yes, with sudden stress and very rarely you can use it. But in the case of severe, prolonged stress, this cannot be done, since alcohol will only aggravate it. It is better to turn your attention to green tea, which contains polyphenols that effectively stabilize the nervous system.

The following foods will help to cope with depression, improve sleep, restore mental balance, and protect the body from stress:

• low-fat milk, kefir, cottage cheese, etc .;
• nuts;
• any vegetable oils;
• oatmeal, buckwheat;
• high quality bitter chocolate;
• seaweed;
• eggs;
• meat;
• any vegetables and fruits.

Physical activity

Sport is a man's faithful ally in the struggle for peace of mind. Physical activity helps detoxify the body of adrenaline, which is a stress hormone. But it's important to strike a balance here, since the goal is not to sweat as much as possible.

Excessive loads can have exactly the opposite effect. Preference should be given to quieter activities, such as slow running, swimming. An evening walk can restore sound sleep better than any sleeping pills.

Breath

Oxygen is our life. A person under stress breathes intermittently without noticing it. As a result, the oxygen supply to the brain is disrupted. To restore it, it is enough to periodically arrange a kind of exercise for yourself. For a few minutes, leave things, let go of thoughts, breathe deeply, evenly. This will not only "feed" the brain, but also allow you to relax, recuperate.

Relaxation

There is nothing terrible and inaccessible behind this buzzword. Basically, it's just rest and relaxation. The main thing here is to accustom yourself to the fact that this rest is regular.

Every evening, after returning home, you need to lie down on your favorite sofa or sit in an armchair, relax all your muscles, close your eyes. Someone can just lie down for a while, listening to how fatigue gradually disappears from each muscle. Someone prefers to conduct a dialogue with their body mentally or aloud, giving him the command to relax. At the end, you need to deeply yawn, stretch. And you can continue to do your own thing, the body will tell you a huge "thank you" for the minutes of rest.

Aromatherapy

Incredibly pleasant aromas are able to effectively calm the nervous system, improve sleep, restore strength and give great mood... Molecules essential oils easily and without obstacles penetrate the body, return it to a light and harmonious state. A huge selection of tools is at the service of a person; it is possible to determine which of them will be the most suitable only by experience. But these experiences are incredibly enjoyable!

Morpheus's embrace

There are many ways to deal with stress, but sleep is the most effective. No matter how strange it may sound, but it is he who helps a person to relax, get rid of all the excess accumulated during the day in the head and body.

To avoid insomnia, you need to get regular good sleep. You need to train yourself to fall asleep at the same time, organize optimal conditions (choose a bed, mattress, pillows and blankets, ideal light level, etc.), observe the duration of sleep (at least 8 hours).

All this will allow you to quickly recover from the stress suffered and in the future to meet any situation fully armed.

A person experiences stress on a daily basis. The nervous system reacts violently to any stimulus. If initially the effect of stress on the body is imperceptible, then sooner or later its negative effect will manifest itself as health problems in the form of prolonged depression. Many people think about how to restore the nervous system, because the functionality of all organ systems depends on its work.

Yoga is one of the ways to restore the nervous system

How the body behaves

Today it is not customary to show openly your emotions and aggression. Finding himself in a non-standard situation, a person actively tries to restrain his anger, which is violence against the nervous system. During stress, the central nervous system sends a signal to the body, as a result of which all defense mechanisms are activated. The adrenal glands actively begin to produce adrenaline, corticoids, androgens and estrogens. As a result of stress, the following is observed:

• decreased libido;
• arrhythmia;
• headache;
• exacerbation of allergic reactions;
• exacerbation of chronic diseases;
• premature aging of the skin;
• neuroses, depression.

Over the years, people have been assured that nerve cells absolutely not recoverable. Recently it became known that the cells of the central nervous system are regenerated, but much more slowly than the cells of other organ systems. What helps to find peace of mind? The regeneration process is stimulated by the production of endorphins - hormones of happiness, which are produced in the neurons of the brain when a person receives positive emotions.

To restore the nervous system and not fall into a state of depression in conditions of increased activity, you need to follow a number of simple rules.

1. Adjust sleep patterns.
2. Organize healthy meals.
3. Be outdoors for at least 1 hour a day.
4. Put yourself in order (change your image, take a relaxing bath, take a massage course).
5. Come up with a hobby for yourself that will give you pleasure.
6. Look for positive moments in any situation.

But it is important to remember that all of this will not be enough. Men and women recover from depression in different ways. Or, for example, a person who is constantly in stressful situation because of the unloved work, quality rest will be enough for recovery.

Wondering how to recover in short time nervous system and psyche, you need to understand that you need to treat the whole body.

Many people prefer folk remedies instead of sedatives. Herbal infusions not only help nerves recover after a stressful situation, but also have a beneficial effect on all organ systems.

Outdoor walks and interesting hobby help relieve stress

Recovery after prolonged psychological stress

The recovery period after prolonged stress can take a long time. Even the most effective drugs will not be able to quickly relieve a person of anxiety. Almost all sedatives have a cumulative effect, so a tangible effect will appear in at least 1 month, or even more, depending on the severity of the symptoms of a nervous shock. Stress has the strongest effect on the psyche.

As long as the medication works, your physical condition may also deteriorate. First of all, the consequences of prolonged stress and depression are reflected in the behavior and character of a person. He may begin to show open aggression towards his family, or, conversely, withdraw into himself and fall into an apathetic state. Relationships with others are an important aspect of any person's life, the inability to maintain normal relations in society can lead to fatal consequences.

How to restore nerves after prolonged stress at home? Adequate physical activity is one of the most effective methods. A person must put his negative energy somewhere.

No one can get rid of obsessive thoughts about problems. In this case, you need to make sure that the brain is distracted by another task. The activity of think tanks is comparable to the work of a computer: when a certain program is given, all resources are directed to it. On initial stage there is only one active unit in the brain centers, which each time brings thoughts back to the problem. As physical activity increases, another point of activity appears that controls muscle function. At this time, endorphins are actively produced, which help the body recover from stress.

Restoration of organ systems

When deciding how to restore nerves after severe stress, you should pay attention to the organ systems that suffer from constant experiences. First of all, these are the adrenal glands, which release a large amount of hormones into the blood, having received a signal from the central nervous system for action. As a result, the organ is depleted, its functionality decreases.

If you do not help him to recover, irreversible changes can occur in the body. At first, the depletion of the adrenal glands is manifested by chronic fatigue. Feeling unwell even after prolonged sleep. The main symptoms of adrenal dysfunction are:

• neuroses;
• panic attacks;
• anxiety;
• nausea;
• increased sweating;
• tremor of the limbs.

To maintain the functioning of the organ, herbal preparations are prescribed - adaptogens, as well as vitamin complexes containing omega-3 fatty acids, B1-B12, C. To find peace of mind, one should reconsider the attitude towards life and begin to perceive the world in a different way. In many ways, people wind themselves up, drawing non-existent problems in their subconsciousness.

Panic attacks are a symptom of adrenal problems

Drug treatment

Many are worried about how to quickly recover with the help of medication. It is necessary to treat a depressive state, neuroses, anxiety in a comprehensive manner. There are situations when recovery is impossible without the use of special drugs, for example, when a person is morally tortured for a long time. Psychotropic and other groups of drugs are designed to regulate the functioning of the central nervous system, change the perception of life in general, and cope with unforeseen situations. The main groups of drugs for the treatment of stress:

• antipsychotics;
• antidepressants;
• tranquilizers;
• nootropics;
• normotimics;
• sedatives;
• stimulants of the central nervous system.

In each case, the doctor prescribes certain medications. Do not forget that it is necessary not only to treat the nervous system, but also to support other organ systems suffering from constant experiences. Most of the above groups of drugs are used in advanced cases.

They mainly use sedatives such as Sedavit, Persen, valerian extract, Motherwort, lily of the valley infusion, Fitosed, etc. They are designed to reduce brain activity, but the symptoms can be completely eliminated only through painstaking work on oneself.

Respiratory technique

Complete abstraction from the world around you helps to calm your nerves and come to your senses. For this, there are special breathing techniques. They are based on full concentration of attention on the breathing process. You need to sit in any comfortable position, you can even lie down and breathe through your nose, but not as usual, but letting air through the larynx. The method helps to completely relax.

When breathing, a sound should be heard that resembles the sound of the surf. At this moment, you need to concentrate only on breathing, you can even close your eyes. The first time it will be very difficult to completely banish all negative thoughts, but you need to try. It will get better and better over time. As a result, it will be possible to abstract, even being in society.

There is a great posture in yoga practice - shavasana, which helps to relax. In another way, it is also called the "posture of a dead person." You need to lie down on a flat hard surface, relax your whole body, feel how it literally spreads out, as if you are turning into a bar of melting chocolate. It is important to concentrate on breathing, to imagine that there is only you and the Universe. Many people, trying to perform such a pose, especially after physical exertion and the stress experienced during the day, simply fall asleep. Just a few minutes of such rest allows you to feel renewed energy and cheerfulness.

Preventive actions

Stress treatment is a necessity, because human health depends on it. It is important to maintain a normal psychological state after treatment. To do this, you need to work hard on yourself, namely on the perception of life. Of course, in the hustle and bustle of everyday life, stressful situations cannot be completely avoided. However, you need to try to perceive the world in a different way and find positive moments in everything. You should not shut yourself up and silently endure all the hardships and hardships. There are always people nearby who can listen and support. Sometimes advice is not so important as the very fact of revealing the soul to another person. As well as moderate physical activity, proper nutrition and periodically taking a course of sedatives can help you manage stress more effectively.

Instead of sedatives, you can use folk remedies: herbal infusions and decoctions are great for preventing problems with the gastrointestinal tract and the immune system.

It is especially difficult to recover from prolonged stress as a result of mental violence against a person. In such cases, practice the most different ways treatments that include taking strong antidepressants, psychological trainings, relaxing massages and more. It is very important in such cases not to put pressure on the person. People who have experienced mental abuse do not know how to behave in society, constantly feel guilty about themselves, and sometimes they may even attempt suicide.

Massage can help relieve the effects of severe stress

Conclusion

Anyone should be aware that it is healthy to live. To improve the quality of your life, you need to take good care of your health. Better to take care of yourself a little than then look for a way to restore your nerves. Anyway, now you know how to restore the nervous system after prolonged stress. If necessary, just use the advice of professionals, and you can normalize your condition.

It's no secret that strong emotional experiences affect our general condition. Facial skin is no exception. Doctors around the world have long argued that stress is a risk factor for many diseases. Our inner state is reflected externally. First of all - on the face. In women, the hormonal background is often disturbed from experiences, hence the rash on the skin or the failure of the menstrual cycle.

In general, it can be concluded that stress is bad for the skin. Just calm down and bring back inner harmony it is not always possible, but a woman wants to look dazzling every day. There are several ways to restore the skin after the effects of stress.

How stress affects the skin

First, let's take a look at what it is. Stress is a powerful emotional shock. In response to such a "blow" the body responds chemical reactions, there is an adaptation to dramatically changed conditions. Any quarrel, an unpleasant conversation with a person, or a minor failure is stressful.

It affects the skin through a chain of hormonal reactions. Emotional experiences stimulate the release of corticosteroids from the adrenal glands. These hormones are required for activity to run or attack. This is how nature intended, however modern man doesn't always get into fights or hide from negative people. Therefore, the urgently generated energy is not wasted and begins to eat away at the body from the inside:

• The production of sex hormones, which are responsible for the youthfulness of the skin, is suppressed.
• Stress stimulates the release of the enzyme hyaluronidase. It breaks down hyaluronic acid, which is involved in the formation of skin elasticity. It becomes dehydrated and dull in color.
• Then the work of metalloproteinases starts. These enzymes break down collagen and elastin - the dermis framework. Wrinkles appear.
• During stress, peripheral capillaries constrict. As a result, blood circulation in the skin deteriorates, which disrupts its nutrition.
• Regular stress lowers the body's immune defenses. Inflammations, including local ones, in the form of pimples, are becoming more frequent.
• Corticosteroids directly stimulate sebum production. Glitter on the face and acne are vivid proof of this.
• The nervous system is in tension, the sensitivity of the skin increases. As a result, even minor changes in temperature can damage the epithelium, cause flaking, itching or rashes on the skin of the face.

You can suppress the manifestations of stress with the help of cosmetic procedures.

Aesthetic medicine can work wonders by eliminating the effects of mental and physical fatigue. However, it is best for the skin and the body as a whole - to get rid of the stress factor or calmly survive it. There are several ways to calm the nervous system:

• Yoga and Meditation.
• Sanitary vacation or travel. On the edge of the case - take a vacation and relax.
• Taking a warm bath. Possibly in conjunction with aromatherapy.
• Regular moderate exercise. Spend at least 30 minutes a day walking in the fresh air.
• Daily facial skin care.
• Psychologist consultation.

All of these methods are effective when done regularly. But women always want to look good, so signs of fatigue need to be eliminated as soon as possible. Aesthetic medicine comes to the rescue.

Cosmetological anti-stress procedures

In this case, inappropriate. Cosmetologists have long noticed that in women under stress, the result from or does not last as long as in people without it. The effect often does not meet expectations, which negatively affects the reputation of the clinics, although the doctors have absolutely nothing to do with it - this is individual characteristics organisms that customers are warned about in advance.

In the centers of cosmetology, they suggest focusing on the following anti-stress procedures:

• Spa massage. A pleasant way to relax and forget about the negativity. The blood supply to the skin improves, it returns to its tone and acquires a healthy, rested look.
• Mesotherapy. An individually selected cocktail is injected under the skin. Their composition is varied. Most often, it includes vitamins, minerals, and antioxidants. The skin is nourished and protected from the aggressive effects of stress.
• ... The method effectively removes signs of stress. The cellular composition of the skin is renewed, which gives the effect of rejuvenation.
• Masks. Provides nourishment and hydration to the skin of the face.

It is impossible to completely eliminate the effects of stress only by external influences. For a more effective recovery, the first step is to calm the nervous system.

It is difficult to find a person who has not been in a stressful situation. Each organism functions in its own way. Therefore, everyone needs to know how to restore the nervous system after prolonged stress.

Stress is manifested by apathetic behavior, loss of interest in what is happening. A prolonged nervous breakdown can provoke dangerous illnesses. Stroke, heart attack, stomach ulcer, loss of immunity are the consequences of stress. You need to be able to cope with stress, restore body functions. Ignoring the symptoms of prolonged stress leads to malfunctioning of many organs.

Causes of prolonged stress

A chronic type of prolonged nervous breakdown of the entire system occurs under the following circumstances:

1. great mental or physical stress;
2. constant conflicts (home, work);
3. lack of a life purpose;
4. loss of interest in what is happening around;
5. not enough time to deal with everyday or urgent problems;
6. loss of a job (or threat of loss);
7. lingering illness.

Knowing the causes of stress, you can learn how to restore the nervous system after stress to its original form.

Chronic stress is dangerous because of the gradual destruction that occurs in the body. If you don't pay attention to stress right away, it's more difficult to regain strength over time.

The primary way to bring the nervous system back to normal

If you have suffered a prolonged breakdown, to recover your psyche after stress, follow these steps:

1. pour a glass of water, drink in small portions;
2. clean water will become a barrier to stroke, restore normal blood clotting;
3. try to quickly perform any physical action (move a chair, table, pick up something, walk).

This is first aid for prolonged failure of the nervous system. Try to limit alcoholic beverages - only harm (at first it will become easier), do not restore the body and the nervous system. Other methods will help to correctly restore the nerves.

A list of products that help support, fully restore the body during prolonged stress, system failure:

• milk, low-fat kefir, cottage cheese;
• vegetable oil (any);
• nuts;
• dark chocolate with a high content of cocoa beans;
• oatmeal, buckwheat;
• seaweed;
• vegetables fruits.

Eat the listed products, follow medical prescriptions, and the restoration of the nervous system will be more effective and easier.

Restoring Breastfeeding with Prolonged Stress

It happens that a young mother gets nervous, then breast milk disappears. For the future health of the baby, the restoration of lactation is of great importance. Reasons why milk is lost:

• fright;
• nervous overstrain;
• fatigue;
• strong pain;
• the consequences of a hard day;
• the baby refuses to breastfeed;
• unhealthy family atmosphere;
• loss of contact with the baby, even for a short time.

Due to any of the above circumstances, the milk "burns out". It is possible to regain lactation of breast milk, having survived a prolonged malfunction of the nervous system. Consider the process of milk production:

• a child is born, the amount of progesterone decreases, prolactin increases (female hormone of reproductive function);
• thanks to prolactin, breast milk begins to be produced;
• a special gland (hypothalamus) activates the hormone oxytocin - milk flows through the ducts (arrives);
• everything is simple: there is a hypothalamus, you can solve the problem of how to restore lactation after a nervous breakdown.

Milk does not disappear completely, its production is suspended. The reason is adrenaline (stress hormone). With prolonged nervous overstrain, the mother receives a large amount of adrenaline, the production of oxytocin (responsible for milk) is suspended. What to do, how to return breast milk lactation?

You need to know what contributes to an increase in the amount of oxytocin, try to do the following:

1. throw away negative, disturbing thoughts, tune in to a positive mood;
2. Drown out adrenaline with positive emotions (chocolates, shops, new clothes). Take a bubble bath, do the cleaning;
3. even with a temporary lack of milk, apply the baby to the breast - it provokes the production of oxytocin;
4. continue expressing any remaining milk droplets to restore lactation.

During the recovery period, a young mother needs peace, support from loved ones. If someone doubts whether it is possible to restore lactation after a nervous overstrain, calmly treat such people, follow the doctor's prescriptions - the milk will return.

Refreshing after prolonged stress

Surviving a nervous shock is not easy. It is difficult to get out of the state, to return to normal life. Do not try to bring yourself back to normal only on your own - consult your doctor. Based on medical prescriptions, memory can be effectively restored after stress.

There is an opinion that a long-term stressful situation develops into depression. This is not true. There is no need to prescribe antidepressants and tranquilizers on your own. It is advisable to start with gentle drugs, to know how to restore the psyche after a nervous breakdown.

Try the following:

1. try to move more, walk, walk to work, shop;
2. watch a positive film instead of the daily news - there is a lot of negativity;
3. get a dog or cat (any animal);
4. change the environment if possible (visit friends, spend weekends in nature, make a small rearrangement at home);
5. find interesting occupation and free time dedicate to him;
6. try to go to bed and get up in the morning according to the regimen;
7. do the cleaning, disassemble the closet, get rid of unnecessary clothes;
8. smile at your mirror image.

To train your memory and restore the nervous system, try an exercise:

1. draw emotions, everything that comes to mind, with colored pencils;
2. look at the picture, then tear or burn.

Even if the doctor prescribes to drink drugs, still combine it with simple tips to help restore the nervous system. The main thing is to try to find out the cause of the disorder of the nervous system in order to know how to restore memory, return to normal state.

Folk methods against a breakdown of the nervous system

Folk remedies relieve many problems. There are practically no contraindications, but you need to consult a doctor. Try a few homemade recipes that can restore your body:

Appetite and the nervous system

Post-stress nutrition takes an important place during the recovery stage. What to do when you don't feel like eating, how to regain appetite after severe stress, restore the body? If a person ceases to receive the necessary nutrition, other diseases will develop. Try natural remedies that will not affect your weight and will help you get back to your normal diet:

• ginger root stimulates salivation, you will want to eat. Peel, chop the root, add lemon juice, finely chopped mint leaves. Take the resulting mixture for two weeks, a teaspoon 3 times a day;
• mint promotes appetite development, eliminates abdominal discomfort and nausea. Boil a few mint leaves and drink every day until you are completely cured;
• dandelion roots provide a good appetite. Chop the roots finely (2 tbsp. L.), Pour half a liter of water, boil. Drink ½ glass 3 times a day for two weeks.

In addition to the proposed recipes, in order to achieve recovery of the body after stress faster, combine the taking of herbal decoctions with simple exercise. Eliminate the causes that led to the long-term system failure.

Taking herbal decoctions can be combined with tinctures of valerian, motherwort. How to restore the nervous system after prolonged stress - take vitamin C (boosts immunity). The main thing is not to allow the loss of normal weight, it will be difficult to return to normal.

Medication for a nervous breakdown

In a stressful situation, it is felt increased irritability, nervousness. Talk to your pharmacist at your network pharmacy on how to quickly recover from stress with over-the-counter medications.

Before purchasing the medicine, read the annotation, do not exceed the dosage. To calm the body after stress, pick up drugs in tablets or drops:

• Valerian (extract);
• Glycine;
• Valocardin (calms the heart);
• Deprim;
• Adaptol;
• Homeostress;
• Peony tincture;
• Relaxosan;
• Motherwort tincture;
• Negrustin;
• Neuroplant.

Other drugs are also available. The pharmacist will tell you the best and how to treat the upset nervous system.

Sleep is an important part of recovery

Sleep helps during recovery periods for many long-term illnesses. If the nervous system is loose, the first thing the doctor will advise is to get a good night's sleep. But, if nervous tension has developed into insomnia, how to restore sleep after the experience?

Try the relaxation method:

1. repeat relaxing activities in the evenings. Sit on the sofa or sit in a comfortable chair;
2. try to completely relax your muscles;
3. with your eyes closed, feel the return of strength;
4. try to feel yourself after relaxing on the seashore, or walking in a pine forest;
5. Speak out loud if you want to when discussing your problems.
6. think that you need to completely relax, get away from problems.

Be sure to yawn at the end of your home treatment to tune in to a long, healthy sleep. During relaxation therapy, you can light an aroma lamp, as recovery from stress will be faster when combined with several methods at the same time.

Remember to keep your bedroom cool to get a good night's sleep. If it is hot, sleep will be restless, intermittent. Don't turn on bright lights, choose a comfortable pillow, a cozy blanket. It is possible that the mattress on the bed is uncomfortable - replace it. A surface that is too soft is not suitable for a good sleep.

When a doctor gives advice on how to recover from severe stress, the first thing that is paid attention is whether insomnia is plaguing. In a dream, all life processes return to normal. A good night's rest helps to normalize brain activity. If you sleep well, in the morning you feel a surge of vitality, the situation that happened the day before seems easier.

To get back to normal faster, you need to know how to restore mental balance and the nervous system after experiencing a breakdown. The doctor will select an individual method, or a combination of several options for overcoming the problem caused by prolonged stress.

The term "stressed skin" is increasingly used in dermatology and aesthetic medicine. This concept combines ideas about the manifestations on the skin of the effects of stress on the entire body as a whole and directly on the skin.

What is stress?

Stress is a non-specific reaction of the body to short-term or long-term exposure to various extreme damaging factors that threaten the constancy of its internal environment. This reaction is accompanied by physiological changes with the participation of the endocrine system - the hypothalamic-pituitary system, the adrenal glands, the reaction of the sympathetic division of the autonomic nervous system. All this affects the function of all other organs, including the skin, which is visually especially and primarily manifested on the skin of the face.

Thus, stress is characterized by the development of a general adaptation syndrome, in other words, it is a physiological way of the body's response to the effects of multiple physical, chemical, biological and social stimuli. Adaptation syndrome is non-specific stereotypical changes in the functioning of the nervous and endocrine systems, aimed at ensuring the preservation of the internal environment (homeostasis) of the body. In its development, it goes through three stages:

• the phase of mobilization caused by "alarm signals" about the danger or disturbance of the state of the internal environment of the body, coming from the peripheral nerves and the central nervous system as a result of short-term exposure to a potent stimulus; the stage of mobilization can be short and end with a gradual return to normal; in this case, it plays a relative positive role, since it increases the adaptive abilities and resistance of the body to adverse stimuli;
• the phase of resistance, during which the body gradually adapts due to additional nonspecific mechanisms and becomes resistant to excessively strong or continued exposure to stimuli; under these conditions, the stress of the functioning of all systems is often accompanied by various diseases, including skin diseases, and a decrease in the quality of life;
• the phase of decompensation, in which the function of the endocrine system is especially activated, followed by depletion of the adrenal cortex and the adaptive capabilities of the body.

In a whole organism, its general stress state is measured by the physiological reactions of the nervous, endocrine, immune, vascular systems, which cannot but directly affect the skin as an organ. As a result, after stress, rashes of a different nature may appear on the skin, due to a decrease in immunity and a weakening of its barrier function, infectious-allergic acute inflammatory processes, chronic dermatoses (,), hair loss, etc.

At the same time, the skin, which is a barrier tissue, is characterized by the presence of a complex of its own nonspecific adaptation mechanisms that develop in response to both stressors affecting the entire body and to damaging factors of a local nature. The adaptation syndrome is universal in nature and develops in accordance with the stages listed above, both with general and local exposure to traumatic factors.

General principles of the effect of stress on the skin

Characterization of the mechanisms of influence of damaging factors is based on taking into account the presence of a multifunctional barrier of the epidermal layer of the skin. It consists of the following types of protection:

• Aqueous, including a tight junction of cells of the stratum corneum, a double layer of lipids (ceramides) that hold the flat scales of the stratum corneum (corneocytes), and a natural moisturizing factor (NMF) contained in corneocytes and consisting of amino acids, electrolytes, lactic acid and its salts, urea etc. It stimulates the synthesis of ceramides, maintains an optimal level of moisture in the skin, helps to maintain their elasticity and firmness, etc.
• Physical, represented by the stratum corneum, intracorneocytic matrix and desmosomes, which are one of the types of strong contact between cells.
• Antioxidant, which is a molecular and enzyme system.
• Antimicrobial - acidity of the stratum corneum, antimicrobial peptides and lipids, Langengars cells and chemokines - cytokines involved in the activation of leukocytes and controlling the direction of their movement during the inflammatory process.
• Photoprotective - melanogenesis, stratum corneum, urocanic acid, which also regulates the acidity of the environment in the deeper layers of the epidermal layer.

Age-related changes, as well as the impact of various external and internal stressors, lead to the destruction of protective factors, resulting in, first of all, dehydration of the skin under stress. With age, it becomes even more accessible for penetration and exposure to damaging factors. In modern dermatology, there are two main types of stress that have a negative impact:

1. Oxidizing, or "physical".
2. Psychological, or nervous.

Physical stress

Free radical oxidative stress is caused by biochemical reactions involving free radicals. The latter are formed and gradually accumulate in the skin, causing lipid peroxidation and destruction of cell membranes and intracellular structures.

Free radicals are formed as a result of exposure to ionizing and excess ultraviolet radiation contaminated with chemical aerosols the environment, tobacco smoke, temperature factor of the environment, poor nutrition, insufficient presence in food of antioxidants and trace elements (zinc, copper, selenium) with antioxidant properties, a sedentary lifestyle, various diseases of internal organs, etc.

Psychological stress

It is caused by acute severe or / and prolonged neuropsychic stress, accompanied by overwork and fatigue, anxiety, feelings of guilt, anger and disappointment, a state of frustration, when a situation of perceived or real impossibility of fulfilling one's desires arises, traumatizing the psyche, etc. All these stressful conditions are reflected in the basic mechanisms of skin functioning and its barriers.

A sudden, acute neuropsychic factor leads to a reaction of the endocrine system. The endocrine glands release a significant amount of biologically active substances into the bloodstream - stress hormones, primarily adrenaline and norepinephrine (secreted by the adrenal cortex), which affect the autonomic nervous system, heart and blood vessels. This explains the appearance of hyperemic spots on the skin under stress, reminiscent of an allergic reaction.

The adrenal glands also produce the glucocorticoid cortisol, which, in addition to its anti-stress effect, leads to:

• a decrease in the synthesis of collagen and elastin proteins synthesized by fibroblasts;
• inhibition of melatonin production, which reduces regenerative processes in tissues;
• the development of skin inflammatory processes (with prolonged exposure to cortisol), in which a group of enzymes (hyaluronidase) is released that can break down hyaluronic acid, which also explains the dryness of the skin.

Stress and inflammation are closely related. In addition, keratinocytes, which make up the bulk of the epidermis, are the first to contact external stressors and therefore, through cytokines, they are the first to trigger the development of inflammatory processes in the skin in the form of expansion of small vessels and an increase in the permeability of their walls. The cells involved in the inflammatory reaction contribute to the formation of an even larger number of free radicals, which provokes the development of an even greater number of lipid peroxidation reactions that make up the cell membranes and intracellular structures, and cell necrosis.

A particularly pronounced negative effect is exerted by the combined effect of physical and psychological types of stress, leading to a gradual depletion of adaptive and protective mechanisms. After stress, the skin loses its natural biological balance, as a result of which it becomes drier, there is a feeling of tightness, and reddish spots appear. With continued exposure to negative factors, its increased irritability arises and signs develop - the complexion changes, the skin becomes sluggish, the number of wrinkles increases and folds deepen, signs appear.

How to restore skin after stress

Based summary types, mechanisms and consequences of stress, it becomes clear that slowing down the processes of premature aging and their manifestations, primarily on the face, cannot be effective only with a local effect on the skin. Constant comprehensive measures are needed to minimize both the intensity and duration of the influence of negative factors on the entire body - limiting exposure to ultraviolet rays, proper nutrition, balancing physical activity and rest, psychological auto-training, correction of the function of internal organs, etc.

In addition, it is necessary to constantly, especially after the age of 30-35, carry out proper skin care with the help of cosmetic preparations and cosmetic procedures. It is advisable to carry out soft peels (,), the use of active moisturizers that improve microcirculation and anti-inflammatory drugs, cosmetics, nourishing masks that promote regenerative processes and the restoration of the above-mentioned skin barriers, and in the spring-summer period - also means with ultraviolet filters, etc. etc.